Because of the convex abdomen and sides, not only women but also men often have complexes. This problem is easy to solve! Properly organized home workouts (if you can’t go to the gym) and a balanced daily diet will help you get closer to your flat stomach dream!
Abdominal fitness allows you to cope with problem areas in just ten practices in the shortest time possible. Popular trainer Gay Gasper has developed a series of exercises that focus on both the straight and oblique muscles of the abdomen and the muscles of the back. The load was selected for women 40 years of age and older for whom sagging of the abdomen and sides is a serious problem. However, this technique is great for anyone of any gender and age.
Let’s take a closer look at what measures need to be taken to get rid of flabby belly and protruding sides and find the beautiful appetizing shapes.
Fitness belly and sides at home
The peculiarity of the complex is that 10 exercises must be performed in a certain order. By following this, you will achieve the best effect in the shortest possible time. The difficulty level of the lessons is suitable for beginners, the technique does not require special equipment. Just comfortable sportswear and mats.
Gay Gasper suggests that anyone who trains according to his methodology should give abdominal and lateral strength exercises with cardio elements (aerobics, dancing, running) and start a balanced diet.
Due to the strength training, the press is formed and the back muscles swing out but are hidden under a layer of fat. With just a few steps, you can effectively get rid of body fat and eventually become the owner of the shape you want!
Remember that warming up is an essential part of your workout. It can include leg swings, body turns, forward, backward and sideways bends. Starting exercises without warming up is not the best idea as there is an increased risk of the ligaments or muscles tearing.
Home fitness: abdominal exercises
The following 10 exercises will effectively tighten your flabby tummy:
1. Classic crunches
It works well on the main abdominal muscles and waist. The key is to follow the twisting technique for the best effect.
I. p. : Lie on the floor, bend your knees and put your hands behind your head.
Description: Slightly lift your body with your shoulder blades. The muscles of the press are tense, try pushing the ribs a little towards the priests. In the raised position while twisting, close for 2 counts, exhale, and return to SP. Do the exercise 10 times, then - a short break and again - 10 repetitions.
2. Work out the muscles of the lower press by lifting the legs.
I. p. : lie down on the floor, lift your legs, kneeling at a 90-degree angle.
Description: arms to the side of the body, start lifting the donkey a few inches from the floor surface. Changing the angle of the legs is not permitted. Record in this position for a few seconds, then return to I. P. Repeat 20 times: first 10, then rest, then do the remaining 10. Be sure to press your entire body against the floor.
3. The first and second exercises in the complex (lower and upper pressure training)
Raise your leg as instructed in Exercise 2. Start stretching your hips and chest toward each other, tearing your shoulder blades and buttocks off the floor. Perform 10 reps, then a break and again 10 times a complex exercise.
4. Side crunch
Its purpose is to develop the lateral muscles. The technique is similar to classic screws. However, the shoulders should be pulled toward the opposite knee. Fill 10 times. During the exercise, push your pool to the floor.
5. Twisting and breaking
Lie on your back, bend your legs and pull your legs towards the pool.
When you lift your shoulder blades, pull one leg to your chest. Then rush with it, pressing your shoulder blades to the floor. Perform 10 times with each foot.
6. "Bicycle"
Work on the pages.
I. p. : Lie on your back, bend your legs and pull you up to your belly.
Description: Straighten one leg and point it up as you ascend to the shoulder blades. Pull your left elbow towards your right knee. Come back to P. P. and repeat with the other side as well. Perform 10 times with each foot.
7. Plank with foot lifts
Effective exercise for a flat stomach.
I. p. : stand in a plank position, leaning on your elbows. The press must be tightened.
Description: Start by taking turns raising your legs above your hips. Perform 10 times with each foot.
8. Rocking your feet.
I. p. : lie on the floor, bend your legs at a 90-degree angle and lift.
Description: Push up your shoulder blades and touch the floor with one of your toes. Come back to I. P. and repeat with the second leg. Two sets must be performed 10 times.
9. Knee lift with back arch
I. p. : get on your knees and lean on your elbows.
Description: Raise your knees under the tension of the press muscles. 2 sets 10 times.
10. Complete rotation of the trunk
I. p. : lie on the ground. Move your foot closer to your pool.
Description: Get up on your shoulder blades and start rotating your upper body from side to side and vice versa. Fill in a total of 10 times.
The point of the above complex is to do everything with maximum muscle tension. Be sure to stretch after completing all the exercises. As a result, the efficiency of the entire exercise complex increases!
Can't we see a flat stomach without twisting?
Warm Gasper training pays special attention to twisting. The technique must be correct and safe!
Twisting in itself refers to universal practices that allow the goal to be achieved. During its implementation, all the muscle fibers of the abdominal press, which form the direct and oblique muscle groups, are involved. The lesson allows you to not only provide a static load (keep your body in one position) but also a dynamic one (perform screws directly). At the same time, the muscles contract and then stretch.
Thanks to this practice, it tones the entire straight abdominal muscle, although its structure is not very uniform. It is strong and thick at the top and weak and thin at the bottom. Lumbar muscle fibers are also affected. They act as antagonists, meaning that they also act on the abdominal muscles.
How not to do it
1. Secure the legs
If you lie on a horizontal surface and try to catch a couch, for example, or ask for the help of a partner, you are making a big mistake. In this case, the full load is transferred to other muscle groups. Foot mounting should only be used when pressing on a sloping bench or simulator.
2. Difference between performing twists and breathing
Remember: when you lift your body, exhale and return to I. P. - inhale.
3. Separate the lower back from the floor
If there is no support under the lower back during twisting, this can lead to loss of the intervertebral discs. Therefore, when lifting the body, the lower back is pushed into the floor if possible. Does not work? Your salvation is when you twist with a fitball or towel roll under your lower back.
4. Intermittent performance
Do not help yourself by lifting your arms or legs. Can't you put your shoulders and shoulder blades off the floor? Then don't panic. You just have to feel the muscle tension. What matters is that you tighten the muscle fibers and don’t perform twitching twists.
Tips for shaping the perfect tummy at home
Don’t believe the opinion that weight training leads to an acceleration of the weight loss process. Such exercises strengthen the muscles of the body but do not affect the amount of fat under the skin. When using weights, it does not reduce the volume of the abdomen, but on the contrary, increases it due to muscle building. That is why waist reduction classes are performed without the use of weights. It is only for working with your own weight.
Take an integrated approach to your workout to achieve the desired effect. In other words, combine diet with constant physical activity.
Basic rules of proper nutrition
- We eat small meals 5-6 times a day.
- Drink plenty of water (1, 5-2 liters per day).
- Reduce your sugar and salt intake.
- Try to eat less fried and fatty foods.