Do you have terrible fat wrinkles on your abdomen and back? Your favorite jeans are now buttoned with great difficulty? No problem! The main thing is not to panic. After all, a series of simple exercises for the back, sides and abdomen for each day will help you - 20 minutes is enough to complete, your training level does not matter! All movements are primitive - no more difficult than the old morning exercises. The complex is specially formulated to get rid of wrinkles on the back and abdomen. This complex is ideal when combined with a calorie deficit!
Squat.
Squats are a key element in any training program. Almost the whole body works, not just the hips, as many people think. Without bending straight back, feet shoulder-width apart, heels pressed firmly to the ground. Hands at the waist or shoulders. Squat without making sudden movements parallel to the floor. At the same time, the knees form a right angle and do not extend beyond the legs, the back remains straight. It is recommended to perform 3-4 sets of 10 - 15 repetitions each. Better with weights.
Bicycle.
Everyone knows how to make a classic bike. Many people have simply forgotten or underestimated this. In fact, this exercise is very effective. Lie on the mat and start pedaling imaginary. The neck is not tense during movement. Exercise for 2 to 5 minutes without leaving. The press must catch fire! For beginners, one approach for 2 - 5 minutes is enough. Can do advanced exercises 2-3 times.
Do not twist.
Lie on your back, arms behind your head, elbows bent, neck relaxed. Bend your knees and place your feet on the floor. We now take turns extending our left elbow to the right knee and vice versa. Repeat 15 times for each knee. Follow 2 - 4 sets.
Scissors.
Lay your hands on the mat behind your head or along your torso. Lift your legs (right angle from the ground) and start moving, cross your legs sideways, not too wide. Tension should be felt in the abdominal muscles. We train for about a minute, repeat 3-5 times. Beginners keep their feet at a right angle, while adults can keep their feet 60, 30 or 10 degrees away from the ground. The swings can be made both horizontally and vertically, the main thing is not to touch the ground.
Raise your legs with loads.
Lie on the mattress with your neck relaxed, put your arms under your head, your back pressed firmly to the ground. Put special weights on your feet or tie something like a pillow or a ball between your lower limbs. Perform 10 to 15 movements. The number of approaches is from 3 to 5. For adults, the weight should be the maximum possible for this number of repetitions.
We also recommend standing on a board.
- Do back and side exercises in a well-ventilated place, preferably in the morning, but immediately after breakfast. Exercise before or an hour after a meal. The complex is ideal for the home.
- Prepare a comfortable rubber mattress for your neck and equipment (weights, balls, dumbbells) in advance. Take a glass of water.
- If you exercise at home, sportswear is not required, but the clothes should be comfortable anyway.
- Keep your back straight and firm while squatting. All other exercises are performed stretching - pressing on the lower back. The load should be felt by the abdominal muscles, not your back!
- For a certain number of repetitions of each work, ideally do it until the abs burn unbearably.
- Work at a comfortable pace and width, without sudden movements, breathe regularly.
- An elementary short stretch is recommended before and after.
- Take care of yourself, do exercises for the back and sides at home without a coach. Stop immediately if you feel discomfort or pain!
Of course, do not forget the right food! A well-chosen diet - 80 percent of success.
I hope you liked this article and found it useful. Don't put off developing yourself tomorrow and focus on yourself today. With the right determination, you will see eye-catching results in just one month. I wish you good luck and good luck.