It is difficult to achieve the perfection of the figure, especially in such a "difficult" area as the stomach and waist. keep the weight, save thin waist, a flat stomach at the age of 40+ becomes a real problem. But nothing is impossible. Effective exercises offered by an experienced fitness instructor Gay Gasper are guaranteed to allow you to get a slim waist and a flat stomach.
Gay Gasper complex includes special exercises for rectus and oblique abdominal muscles, back muscles. All exercises are carefully selected and arranged in a certain sequence to achieve maximum results in the shortest possible time.
Complex for flat stomach contains 10 effective exercises of the basic level, which, quite, even the unprepared can do. Gay Gasper called it that - the Abdominal Press for Dummies complex.
For each exercise, a more complicated modification for the advanced level is also offered, or vice versa, a lighter version, if at the first stage it is difficult to cope even with the basic level.
You do not need special equipment or shells, you only need a mat. Therefore, the complex for a flat stomach Gay Gasper is ideal for practicing at home.
Gay Gasper recommends combining ab exercises with aerobics and a balanced diet, because just one swing of the press is not enough for a flat stomach. burn fat it is impossible only in one specific area, therefore, without aerobic exercise and a balanced diet, you will not get a flat stomach, and even a pumped abdominal press will hide a layer of subcutaneous fat.
By following these recommendations, in 2-3 months you are guaranteed to get a thin waist and a flat, beautiful tummy. Yes, unfortunately, this process is not fast. But you can see the first motivating results in two weeks if you practice every other day.
Basic set of exercises for a flat stomach
Warm up
It is imperative that before working out the muscles of the press, you need to perform a warm-up for 4-5 minutes (swings and punches, kicks, turns of the body, tilts), warm up and stretch the muscles to avoid injury.
basis of all exercises for a flat stomach and waist- classic twists, so, first of all, you need to learn how to perform them correctly.
1. Simple twist
Starting position: Lying on your back, legs tucked up, hands behind your head, slightly tighten your abs, pulling your ribs towards your hips.
Slowly lift your shoulders off the floor, tensing your abdominal muscles, hold for two counts, lower yourself into initial position.
Try not to pull your elbows forward, do not lower your chin, do not strain your buttocks during the exercise. Inhale - below, exhale - above, while twisting. Repeat 10 times. Stretch, relax, breathe deeply, and repeat 10 times.
2. Leg raise
This exercise works muscles lower press .
Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at the level of the pelvis, arms to the sides.
Tighten your abs, slowly lift your hips off the floor by 2-3 cm, without changing the angle of your legs, hold for two counts, slowly return to the starting position. Inhale - below, exhale - above, while lifting the hips. Repeat 10 times. Lower your legs, stretch, relax, breathe deeply, and repeat 10 times again. Make sure that your back remains pressed to the floor during the exercise.
3. Twisting and lifting legs
Combines the first two exercises, works with top and lower muscles belly.
Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at the level of the pelvis, hands behind your head.
Tighten the press, at the same time pull up with both chest and knees, towards each other. Raising your shoulders and hips off the floor. Repeat 10 times. Lower your legs, stretch, relax, breathe, and repeat 10 times again.
Breathe evenly. Exhale during the greatest tension.
4. Side twist
This exercise works the oblique abdominal muscles.
Starting position: Lying on your back, feet on the floor shoulder-width apart, hips apart, hands behind your head. Alternately perform twisting, stretching your shoulder to the opposite knee, keep your elbow at shoulder level. The other elbow remains on the floor for balance. Lower yourself down and twist to the other side. Do 10 twists without pauses. The pace of the exercise is two counts up, two counts down. Try not to tear your pelvis off the floor.
Pull your obliques, relax, breathe, and do 10 crunches again.
5. Lunge crunch
Starting position: Lying on your back, legs pulled up to the pelvis, hands behind the head, elbows apart.
Slowly lift your shoulders off the floor while tensing your abs, pull one chest knee in, then fully extend your leg. Do 10 reps with one leg, then similar exercise another.
Pull your abs, relax, breathe, and do the second set of 10 lunge crunches on each leg.
6. Bicycle
Everyone is familiar with school lessons physical education exercise "Bicycle" will help remove excess from the sides.
Starting position: Lying on your back, lift your legs, keep your heels closer to the pelvis, hands behind your head, elbows apart.
Slowly lift your shoulders off the floor, tensing your abdominal muscles, straighten one leg at a 45-degree angle to the floor, stretch the opposite shoulder to the knee bent leg. Then, without pause, do the same on the other side. Those. imitation of cycling. Pay attention to the speed, the movements should not be fast. Repeat 10 times. Stretch, rest and do another set.
7. Rocking your toes
A simple exercise that gives a serious load on the press.
Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees together, at the level of the pelvis, hands behind the head. Tightening your abdominal muscles, lift your shoulders off the floor and slowly touch the toe of one foot to the floor, return the leg back. Then touch the floor with the other toe.
Breathe correctly: legs up - inhale, touching the floor - exhale. Repeat the exercise 10 times without lowering your shoulders down. Try not to tear your back off the floor.
Stretch, rest and do another set.
8. Circular rotations
exercise well works through the entire press.
Starting position: Lying on your back, put your feet on the floor, hands behind your head.
Tighten your abs slightly, pulling your ribs towards your hips. Tightening the abdominal muscles, slowly make a full circle of rotation of the body in one direction 5 times, then 5 times in the other direction.
Breathe correctly: exhale at the top, inhale at the bottom. Make sure that the pelvis does not come off the floor. Stretch, rest and do another set.
9. Backbend with knees bent
In the fight against the stomach, it is also important to train the muscles of the back. This exercise at the same time pumps the muscles of the press and back.
Starting position: Get on your knees, put your elbows on the floor. You can put a soft towel under your elbows. Put your feet on your toes.
Tightening your muscles, lift your knees off the floor, hold for three counts, and return to the starting position. Repeat 10 times. Bend your knees, stretch forward, rest, do one more set. Try to keep your back straight during the exercise.
10. Lifting the legs from the supporting position
Raise one straight leg to hip height, lock it in two counts, and return to the starting position. Then lift the other leg. Repeat the exercise 10 times for each leg. Breathe properly: exhale while lifting your leg. Try to keep your body straight without arching your back.
Bend your knees, sit on your heels, stretch forward, relax, take a deep breath, and do the second set, 10 lifts for each leg.
Hitch
Don't skip this step important point workout.
Traditional stretching of the muscles of the abdomen, legs, back (bending, stretching) 4-5 minutes.
Video of a complex of the best exercises for a flat stomach
Look online video exercises for a flat stomach Gay Gasper
You can download the video of a set of exercises for the abdomen and waist Gay Gasper
Important
If you have read to the end, then you are already working or want to start working on the problem of the abdomen and waist, so we repeat once again: Diet is important and combine pumping press with aerobic exercise, it can be aerobics, dancing, jumping or just walking brisk pace. Then your work will not be in vain, fat will go away from the abdomen, the waist will become thin, and the stomach will be taut and flat.
Important! Do crunches correctly and safely
Twisting. Do it right and safely!
Gay Gasper in training a lot twisting exercises, so let's pay a little attention to this most effective exercise for the press. It is very important to do them CORRECTLY and SAFELY!
Why crunches are so effective for the press
Twisting exercises are universal exercise for the formation of a beautiful, flat stomach. Twisting is the only exercise that fully works all the muscles of the abdominal press.
Twisting. What muscles work
Abdominal Press formed by the rectus and oblique muscles of the abdomen. During the twisting exercises, the entire press immediately receives both static and dynamic loads, because. you have to simultaneously hold the body in a fixed position and perform twisting, in which the muscles either contract or stretch.
Moreover, twisting can effectively tone the entire rectus abdominis muscle, although it is very heterogeneous in its structure: powerful and thick at the top, and weak and thin at the bottom.
In addition, the muscles of the lower back are involved. They, as antagonist muscles, counteract the abdominal muscles.
Twisting. Basic technique
The task of the rectus and oblique abdominal muscles is to bend the body, i.e. bring the ribs closer to the pelvic bones. Please note that it is necessary to bring the ribs closer, and not the shoulders and chest, and it is to the pelvic bones, not to the knees. Otherwise, it will not work the press, but other muscles.
How to do crunches the right way
Lie on your back, bend your knees, place your heels as close to your buttocks as possible. Put your hands behind your head or fold over your chest.
As you exhale, begin to twist the body, first lower your chin to your chest, then lift your shoulders off the floor, then your shoulder blades. Lift the spine smoothly, vertebra by vertebra, immediately twisting it forward, as if you want to curl up into a ball. Move smoothly, slowly, without jerking, without helping with your feet.
While inhaling at the same pace as they twisted, also smoothly, vertebra by vertebra, turn the body: first, lay the shoulder blades on the floor, then the shoulders, then the head.
At correct execution exercises, you will not be able to sit down, this feature will show that the abdominal muscles work, and not some others.
Twisting. Basic Mistakes
- Fix feet, lying on a horizontal surface, clinging, for example, to a sofa or with the help of a partner. This position immediately transfers the load to other muscles. With fixed legs, the abdominal muscles work only in the supine position. incline bench or a special trainer.
- Do not coordinate movement with breathing. Remember, the rise of the body always occurs on the exhale, and the return to the starting position on the inhale.
- Lift your lower back off the floor. The lack of support under the lower back during twisting is fraught with prolapse of the intervertebral discs. Therefore, at the very beginning of twisting, try to press your lower back into the floor. If you can’t help but arch your back, do exercises on a fitball or put a towel folded several times under your lower back.
- Perform the exercise in jerks. Do not help yourself during the exercise with swings of arms and legs. If you can’t lift your shoulders or shoulder blades off the floor, just try to feel the tension in the muscles from the ribs to the lower abdomen. It's important to tighten the right muscles rather than doing the exercise at maximum amplitude.
Additional help - Sessions of Galina Grossmann for weight loss
Additional help that will help you get organized and tune in to fight with your stomach - energy sessions by Galina Grossmann, which activate the burning of excess fat and program on easy weight loss . And this is not just a suggestion, Galina Grossmann gives a clear, reasonable plan of action and self-confidence that it is real to lose weight.
And indeed, if you follow the very reasonable and logical recommendations that Galina Grossmann gives: eat by the hour, exclude flour, sweet, fried and other junk food don't eat at night and arrange once a week water day, the result is guaranteed.
However, in order to independently withstand such regulations, serious motivation and strong will are required, which we usually lack. It is this missing element that Galina Grossmann gives us at her energy sessions. Grossmann also has a special session for losing weight, even very big belly, but unfortunately, now access to it is limited by the author.
Extra Help - Japanese Belly Fat Exercise
And if you trust physical exercises, then your attention is another effective exercise from fat on the sides and abdomen from the ingenious Japanese.
Additional motivation- removing fat from the abdomen and waist, you will reduce the likelihood of developing diabetes, heart disease, chronic diseases, increase self-esteem and feel much easier, more confident. Flat, beautiful tummies for you!
If a person wants to have slim figure, then he must work on himself: eat right, exercise, vest and healthy lifestyle life. When it comes to losing weight, women want to find simple exercises to remove the stomach and sides, but the fat just will not disappear, you have to work hard. Exist effective programs, which help to adjust the waist, remove the ears from the hips, tighten the press.
How to remove fat from the abdomen and sides
The cause of excess deposits in men and girls is always the same reasons: overeating, lack of physical activity, which leads to a decrease in metabolic rate. In some cases, there is a change in weight due to hormonal failure, but here you already need to contact an endocrinologist, and not look for physical exercises to lose weight on the abdomen and sides. All further actions should be directed against these two factors. It is necessary to follow a diet, maintain the regularity of training and perform effective exercises for losing weight on the abdomen and sides.
Fat Burning Exercises
This is not so much a view as a method of conducting training. When a person chooses which exercises to remove the stomach and sides, he must take into account that they must be performed at a fast pace. Only by accelerating the heart rate will it be possible to start the process of burning excess deposits. The human body tries to always have a supply of energy material (fat) in order to use it in a critical situation. Fat burning exercises for the abdomen and sides should create it and force the body to get rid of fat.
Fat burning exercises are aimed at burning calories, so they are rarely performed with additional weights, you need to maintain heart rate for a long time. It is extremely difficult to do this with weighting. The classics are:
- swimming;
- exercise bike;
- jumping rope.
Strength exercises
This type training is aimed at strengthening the muscles, giving them tone. This is important if you want to reduce your waist and hips. If your muscle corset will be able to hold internal organs, then you will get rid of the "protruding belly", which is often called "beer". It is very important that strength exercises to remove the stomach and sides, did not increase the volume of the muscles. For these purposes, take Weight Limit and perform 5-6 repetitions to strengthen muscle fibers without increasing their mass.
What exercises should be done to reduce the stomach
Beginners in sports mistakenly believe that you can get rid of fat by performing exercises on those muscle groups that are in problem area. Correctly, the program for losing weight on the abdomen and sides is with an increase aerobic exercise(cardio training), which helps to speed up the metabolism. The whole body will lose weight at the same time, and not just any one part. Keep in mind that the duration of the cardio load should be at least 30-40 minutes for the body to get to the fat deposits.
The second part of the exercise for losing weight on the abdomen and sides should consist of working out the target muscle groups so that they are toned, have the correct, nice shape. If a girl or guy can simply lose weight, but at the same time do not bring the body into tone, they will look flabby. For the abdomen, the development of the muscle corset is especially important, because it will hold the internal organs and prevent them from protruding.
Static training options are considered the best in order to remove the sides, to make the abdominal muscles elastic. Superbly increases calorie expenditure, trains the abdominal group breathing exercise vacuum. It helps in a short time (within a few weeks) to significantly strengthen the press. This is a simple option for training at home, girls really like it because of the quick effect.
plank exercise
This option can hardly be called simple, because it requires a person to be able to keep static tension in the shoulders, arms, back and abdominal muscles Oh. This is a great option if you want to make yourself a flat, beautiful tummy. Exercise bar for weight loss of the abdomen and sides is simply performed at home, because it does not require additional equipment, you only need a rug. It is performed as follows:
- Fold the mat several times, it must be placed only under the elbows.
- Get into a push-up position with your hands shoulder-width apart.
- Get down from your palms to your elbows, keep your body still straight, as in push-ups.
- Hold this position. At first, 20-30 seconds will be enough, then increase this figure to 1-3 minutes.
jump rope
This is a great way to reduce your waist size at home (just make sure no one is around). Jumping rope will help to reduce the stomach, because this is a cardio workout option. A simple exercise for which you only need free space in the room. You create a constant load on the vascular system, which increases heart rate and energy consumption.
At first, the body will extract additional strength from glycogen, but after 20-30 minutes it will begin to store fat and begin to burn overweight. This simple exercise is often included in circuit training complexes, crossfit programs. This is an easy way to boost your metabolism without using extra equipment or if the weather is bad and you can't go for a run.
Twisting
This is a classic, simple abdominal exercise. It will not help to lose weight and will not remove the sides, but it will help increase muscle tone. You can see a lot of variations of abdominal training, but they all come down to tensing the abdominal muscles as much as possible during the contraction stage. It is necessary with extreme caution to perform twisting for weight loss of the abdomen and sides, because too active use of it can lead to build-up muscle mass, which will make your waist more voluminous.
Maximum visual effect you can only get rid of this crunch if you do regular fat-burning workouts and eat at least a simple low-carb diet. It is important to perform this movement correctly:
- Choose a convenient place in the apartment so that you can lie down, hook your toes on something stable, bend your knees.
- Put your hands behind your head, close your fingers in the lock. If this position is too difficult, then you can keep your hands along the body.
- Start stretching your chin towards your pelvis. It is important not only to raise the torso to the knees ( common mistake), and reach for the pelvis.
- Do 15 reps.
Side crunches
With this exercise, girls need to be even more careful, because the growth of the oblique abdominal muscles will only make your waistline wider. Many coaches generally forbid women from doing side crunches on the press. This workout better suited for men, but girls should refuse it. You can perform this movement in two ways:
- standing with dumbbells;
- lying on the floor.
The second option is simpler, because the technique is clear and you can immediately feel the working muscle groups. To do this, you will need a rug and some free space. Side twists are performed as follows:
- You need to lie on your side, put your hands behind your head, close into the castle.
- Bend your knees.
- Stretch with the elbow of the arm that is on top, due to the contraction of the lateral muscles.
- Do 15 reps, then do a set on the other side.
leg lift exercise
When training the abdomen, all the abdominal muscles should be tensed, but some people think that the lower part of the press remains unused. Lying leg raises are an easy way to load the lower abdominal muscles. You can perform it hanging on the horizontal bar (difficult option) or on the floor (simple option). At home, the second method is better, the technique is as follows:
- Find enough free space on the floor at home so that you can stretch out completely.
- Grab onto something stable with your hands.
- Due to the muscles of the press, begin to raise your legs up.
- Then do not just drop them down, gently lower them and, without touching the floor, start lifting again. Holding in the air will create additional load for the stomach.
Bicycle lying on the back
This movement option is designed to train the oblique and abdominal muscles. Exercise bike for the press does not require additional equipment and has a simple technique. A girl should be careful with such a workout, because there is a risk of increasing the waist area due to an increase in muscle mass. Great for men for shaping beautiful press. It will not work to remove the stomach or sides with the help of a “bicycle”, but yes, to strengthen the muscle corset. This simple exercise is performed to remove the stomach as follows:
- Lay something soft on the floor.
- Put your hands behind your head. close into the castle.
- Raise your legs so that your lower leg is parallel to the floor.
- begin to move your legs as if you are pedaling a bicycle.
- Pull your elbow to the opposite knee, lifting your body with the abdominal muscles.
- Do 15 reps on each side.
Video: How to remove the lower abdomen and sides
To remove the stomach and sides (the most effective exercises will help with this) is required when there are surpluses in these areas. For training, this is a difficult part of the body.
Two types of fat can form here: the fat located under the skin, and the one that envelops the abdominal organs - visceral. Therefore, the complex must be selected such that it affects the deep and difficult to train areas of the press.
General rules for doing exercises to remove the stomach and sides
In order to achieve a greater effect, in addition to performing physical activity, you need to adhere to the rules, including in performance techniques:
To remove the stomach and sides, exercises (the most effective) must be combined with proper nutrition.
During the day, you should consume: 1/3 of the amount of animal protein products (all types of dietary meat) and vegetable origin, 2/3 of the amount of carbohydrates in the form of cereals, grain bread, vegetables, a little vegetable fat, drink 2 liters of pure unboiled water during the day water, the number of meals should not be less than 5.
Important to remember! Before the beginning training process be sure to prepare the muscles. This contributes to getting best results without damaging muscle tissues and joints. The warm-up process should not last more than 7 minutes.
Effective exercises for all abdominal muscles
To get rid of excess in the area under consideration, trainers advise to focus on exercises aimed at working out all the muscles. It is necessary to train the upper, lower and side parts of the press.
Exercises for training the upper press
"Plank". The best of all, because when it is performed, the most deep muscles press.
The plank will help to remove the stomach and sides. The most effective exercises necessarily include this technique. Execution technique. It is required to take the position of the body as when pushing up from the floor. Rise up on your toes, while your arms should be bent at an angle of 90 degrees.
Fix the body, for the first time for 20-30 seconds. When holding a pose, the stomach must be pulled in, gluteal muscles should not protrude upwards, and the back should be rounded. The gaze is directed to the floor.
When performing the bar, you must consider the following:
- you can not raise your shoulders;
- put your hands strictly under your shoulders, not wider and not narrower;
- observe the established angle of 90 degrees;
- keep the whole body very even, as if in a line.
"Bike". Starting to perform, you need to take the appropriate position - lying down, your back should fit snugly against the floor, put your hands behind your head, bend your legs at the knees forming an angle that will be equal to 45 degrees. 
Execution technique. At a distance of 50 cm from the floor, raise your legs, having previously bent them at the knees, and start turning imaginary pedals. Perform slowly, scrolling at least 15 times in 1 approach. Do 3 or 4 sets in total.
Note! Fulfilling the most effective exercises, in order to remove the stomach and sides, the subcutaneous fat layer is burned, which has a positive effect on the cardiac system, the digestive system, back muscles, and all muscle groups are being trained.
Exercises for training the lower press
You can remove the stomach and sides (the most effective exercises for the lower press are shown in the table) with the help of limbs, performing exercises such as lifting the knees, “scissors”, “twist-twist”.
| Titles exercises that clean the stomach and sides (the most effective) | Preparatory process | Execution rules | Number of executions |
| Knee lift | Lie down on the floor Straighten your back and press it to the floor Put your hands behind your head Legs extended | Slowly raising the knees with one or the other leg to chest, while the lower body comes off a small distance from the floor | 10-15 times 4 sets |
| "Scissors" | The position is the same | Raise legs located directly at a distance of 20 cm from the floor, and spread them apart, making twine, and then cross each other, as if cutting with scissors | 10-15 times 4 sets |
| "Twist - Twirl" | Lying on the floor Hands behind the head around the ears | raise upper part torso, with the right elbow you need to touch the left knee brought up and, conversely, alternating legs and arms | 10-15 times 4 sets |
Exercises to train the oblique muscles of the abdomen
This group of muscles is responsible for the rotation of the body and its flexion. Oblique muscles should be trained separately, since they are not pumped up with other types of load. 
Oblique muscles should be trained separately, since they are not pumped up with other types of load.
To achieve the set benchmark, it is important to work out the training in the form of the following exercises.
| Name | Preparatory process | Execution rules | Number of executions |
| Tilts in a standing position | Legs apart Fix a dumbbell in one hand, and place the other on the back of the head, while the elbow should look up Keep your back straight Draw in the abdominal muscles and tighten them | Lean strictly to the side, without bending your back, make an inclination towards and away from the dumbbell | 20 tilts for 3 or 4 sets |
| Lying slopes | Between bent knees hold fitball Put your hands behind your head | Smoothly, slowly raise the upper body, tearing the shoulder blades off the floor by 30 cm | up to 10 times, 2-3 sets |
Be careful! When performing slopes, there is a load on the spine in the lumbar region, so it is very important to perform the exercises correctly. In case of any back problems, these exercises are strictly prohibited.
The most effective exercises with shells to remove the stomach and sides
Additional shells will help to get an additional load and increase the effectiveness of training. Trainers recommend adding exercises on the bench and with dumbbells to your program for adjusting the abdomen and sides.
Exercises with a chair or on a bench
"Roman Chair". Before performing, you need to adjust the chair for yourself, adjust the angle of inclination. Then sit down, securing your legs with the help of installed rollers, then take lying position on your back and bring your hands to the back of your head. 
Exhaling, begin to twist the body to the legs, having reached the upper position, pause for a few seconds. Inhaling, return to the starting position. Exercise can be performed with a pancake, with a barbell in hand.
"Home chair". Sit on the edge of a chair shoulder joint and bring the shoulder blades together, look forward. Grab the edge of the chair with your palms. Perform smoothly, for 5-6 seconds for 1 approach.
Technique: slowly arching the hips, directing the body up, so that there is an imitation of the bridge. As soon as the head touches the back of the chair, linger a little, and then finish the execution by returning to the starting position.
Exercises for the abdomen and sides with dumbbells
To perform the exercises, you will need dumbbells weighing 2 kg. If there is no such projectile, then at home you can do it with the help of 2 plastic bottles filled with water.
Take the following starting position: take dumbbells, stand up, legs not wide apart, keep your back straight, straighten your shoulders. 
With one hand, reach for the floor, assuming this position of the body for about 3 seconds, at the same time monitor your posture, then return to the original position. Do the same with the second hand.
This exercise is performed with legs wide apart and slightly bent. Bring your hand to the side and stretch, so that you feel how everything is tensed. Do the same with the other hand. For each hand, do at least 15 times in 3-4 sets.
Another equally effective exercise with this type of projectile: hold on to a support located at waist level with your hand, put the other on your shoulder, holding a dumbbell. Perform the exercise with the leg off the floor at an angle of 45 degrees. On each side, perform 20 breaks in 3 sets.
Wasp Waist Exercises
Hoop exercise. It is better to buy a shell that is more weighty (2 kg or more). When twisting, the stomach should be tense. The duration of execution is recommended from 1 hour or more with a short rest, not exceeding 3 minutes. 
Performing the following type of exercise, you need to take a standing position, spreading your legs a little to the sides, press your palms to your waist. It is important to keep the body position straight, pressing the feet firmly to the floor. Technique: make deep tilts from side to side alternately.
Jumping. You should take the starting position: close your legs together, keep your posture straight, place your hands on your belt. The essence of the exercise is to make light jumps, then to the left, then to the right, while stretching your arms up. Gradually you can speed up.
Jumping can be slightly complicated: spread your feet wide, close your hands in a lock and hold straight in front of you at chest level. You should jump from one side to the other, turning the lower body, but do not change the position of the hands.
How to increase the effectiveness of exercises for the abdomen and sides
If you follow the tips below, then the effect of the exercises done will be much stronger:
You can remove the stomach and sides if you perform the most effective exercises, eat healthy foods, conduct regular workouts, taking into account safety rules: do not overload the body, increase the load gradually.
Tips on how to remove the sides and stomach:
The most effective exercises to get rid of the stomach and sides:
A question that worries men and women of all ages - is there a way to quickly remove the stomach and sides at home? Many men do not consider the presence of a stomach a problem and believe that "the stomach must be for solidity." For women, on the contrary, the presence excess weight is a hot topic.
There are several factors that contribute to the formation of body fat:
These are the main reasons for the emergence of a "lifeline", which can be quickly removed. Let's consider each of the points in more detail.
stress
Stress and overexertion entail overeating and cortisol releases. In this case, sweet foods and alcohol are in the lead. Sugar relaxes the body more than other foods. But sweets are fast carbohydrates that are deposited on the stomach and sides in the form of fat.
Alcohol, in turn, dulls the taste sensations and stimulates the appetite. In other words, it forces you to eat more products that are not your own. High Quality. Cortisol is a hormone released by the body during stress. One of its functions is the conservation of energy resources. That is cortisol inhibits fat burning.
Poor quality products
“You are what you eat,” said Hippocrates. and this is another reason for the formation of fat on the abdomen and sides. In order to increase competitiveness, many manufacturers are developing genetically modified foods (GMOs). Animals are given antibiotics and additional hormones to protect against disease and gain muscle mass.
The products themselves with similar changes no longer carry vitamins and nutrients, and antibiotics weaken immune system. Such "idle" is useless for the body and is deposited in the form of fat. They need to be removed from your diet.
These terrible worms, having settled in a person, destroy nutrients that you will eat more and more often . The body does not receive the necessary food and digests harmful substances from products and from the vital activity of organisms. The body cannot get rid of these substances and transfers them to the fatty layer.
The lack of a proper diet leads to the accumulation of fat on the sides and abdomen. Many justify their meals 2-3 times a day with lack of time and busyness. With this rhythm of food intake the body is stressed and energy reserves for a rainy day in the form of fatty deposits. You can remove them with proper nutrition and workouts.
In order for the body to feel calm and comfortable, the following recommendations must be observed:
- Drink 2 liters of water per day (not solvents like tea, coffee or juice, pure water);
- Eating every 2-3 hours (5-6 times a day);
- Do not eat 4 hours before bedtime (otherwise the food will not have time to be digested and will leave in the form of fat on the sides and stomach);
- Do not overeat (overeating stretches the stomach, as a result of which you will eat more and more each time, fat will accumulate, the stomach will begin to bulge forward);
- Observe the calorie content for your type of activity;
- Choose natural foods with a low glycemic index;
- Don't drink after meals(liquids after eating dilute the gastric juice and interfere with the digestion of food);
- You can snack on an apple or low-fat yogurt;
- Include cleansing foods in your diet intestinal tract(prunes, legumes, white cabbage, pears, dried apricots, oatmeal, buckwheat in kernels);
Ways to effectively lose weight and tighten your stomach and sides at home
All diets nutritional supplements and means for weight loss will not help without exercise. Various plasters, corsets, massages and more are very popular. They have an effect, but a small one. Together with exercises, they can be used more effectively - tighten the stomach, sides and restore skin elasticity.
Another well-known option is nutritional supplements. Their effect is temporary. In the beginning, there will be some weight loss. This is due to the body's response to stress. But soon your body will get used to them and the weight will return. Including fat on the stomach and sides.
In order to quickly and effectively tighten the body, remove the stomach and sides, many people try to reduce the size of food portions. Allegedly, the less food enters the stomach, the less fat is deposited on the stomach. Naturally, this is self-deception. Reducing portions, like fasting, leads to stress. The well-known hormone cortisol is released. He turns on the economy mode and begins to make fat reserves.
Only the right nutrition useful products and exercise can help you lose weight quickly. Even at home, you can quickly remove accumulated fat.
Exercises to reduce the abdomen and sides
Target exercise– help to lose weight, remove fat from the sides and abdomen and tighten the body. To achieve your goal quickly and at home, you need to perform a simple set of exercises. They can be performed both with additional equipment (dumbbells, balls), and with their own weight.
The main thing here is not the number of approaches performed, but the quality of each exercise.
Hoop exercises
To remove the sides, use the hula hoop at home. For a more noticeable result, you need to twist for 10 minutes 3-4 times a day.
Plank exercise
You can tighten the whole body with the help of an exercise called the plank. There are several difficulty levels here.
- The simplest thing is to take an emphasis lying down (as in push-ups), palms should be under the shoulders at their width, heels together.
- Your body from neck to toe should create a single straight line.
- At first, try to hold out for 30 seconds, gradually increasing the time of the exercise.
Then you can move on to a more difficult exercise. In the same position, you need to alternately raise one leg, with a delay of 30 seconds, then the other, with the same delay.
Leg lift exercise
The following complex will also help to lose weight: from a sitting position on the floor, you need to tear your leg off the floor and try to keep it for a given time. This exercise will help you get rid of belly fat.
Twisting exercise
Twisting is suitable for developing oblique abdominal muscles. Starting position - lying on your back, legs bent at the knees, hands behind the head. In turn, pull the body to the knees with a twist at the waist.
Exercise "bend and straighten legs"
To tighten the stomach and remove fat, you can do the following exercise.
- Emphasis on the knees and outstretched arms.
- Knees hip-width apart, hands under shoulders hip-width apart.
- Alternately pull the leg to the chest as much as possible, bending at the knee.
- Then take your leg back and up, being careful not to arch your back.
Exercise "birch"
Put away body fat from the abdomen, you can use the exercise from a prone position on the floor.
- The legs are raised vertically up, the back is pressed to the floor.
- It is necessary to exhale to raise the pelvis vertically up and draw in the stomach.
Exercise "straight stretch"
It is important to stretch the muscles after exercising. From a supine position, raise your arms up over your head and stretch
Exercise "bending in the back"
Do the bridge exercise. If you can’t rest on outstretched arms, lean on your shoulders.
Side stretch exercise
The starting position is lying on your back, shoulders pressed to the floor. Right leg bend at the knee and put on the left leg. Twist the body as much as possible at the waist. Do not tear off your shoulders.
Weekly workout program
To achieve maximum effect exercises at home, you must adhere to the following sequence:
First day:
Second day:
- Side stretch exercise. Repeat on each side for 30 seconds.
- Exercise "straight stretch". Stretch up as much as possible for 30 seconds.
- Back bend exercise. You need to perform 5 repetitions of 30 seconds. Rest time between sets is 1 minute.
- Hoop exercises. Perform 10 minutes 3-4 times a day.
- Exercise "bend and straighten the legs." Perform exercises 4 sets of 10 times.
- Repeat steps 1 to 4.
Third and seventh days:
Rest and recuperation. To relieve muscle pain, you can visit the bath or a sauna, this will reduce pain.
Fourth day:
- Side stretch exercise. Repeat on each side for 30 seconds.
- Exercise "straight stretch". Stretch up as much as possible for 30 seconds.
- Back bend exercise. You need to perform 5 repetitions of 30 seconds. Rest time between sets is 1 minute.
- Hoop exercises. Perform 10 minutes 3-4 times a day.
- Plank exercise. Try to stand for 30 seconds. Gradually increase the duration of the exercise.
- Hoop exercises. Perform 10 minutes 3-4 times a day.
- Exercise "bend and straighten the legs." Perform exercises 4 sets of 10 times.
- Repeat steps 1 to 4.
Fifth day:
- Side stretch exercise. Repeat on each side for 30 seconds.
- Exercise "straight stretch". Stretch up as much as possible for 30 seconds.
- Back bend exercise. You need to perform 5 repetitions of 30 seconds. Rest time between sets is 1 minute.
- Hoop exercises. Perform 10 minutes 3-4 times a day.
- Leg lift exercise. Perform 4 sets of 10 times.
- Twisting exercise. 4 sets of 15 reps on each side.
- Repeat steps 1 to 4.
Sixth day:
- Side stretch exercise. Repeat on each side for 30 seconds.
- Exercise "straight stretch". Stretch up as much as possible for 30 seconds.
- Back bend exercise. You need to perform 5 repetitions of 30 seconds. Rest time between sets is 1 minute.
- Plank exercise. Try to stand for 30 seconds. Gradually increase the duration of the exercise.
- Exercise "birch". Perform 4 sets of 10 times.
- Exercise "bend and straighten the legs." Perform exercises 4 sets of 10 times.
- Repeat steps 1 to 4.
Additional factors for effective fat burning on the sides and abdomen
To improve the effect of exercise, you can use aids and follow some advice. With any walking and walking, draw in the stomach. This will help the stomach shrink and help the muscles get used to the correct position. In the morning and evening, you can use fat-burning cocktails:
- Kefir with a low percentage of fat, a pinch of red pepper, ginger and cinnamon in equal proportions.
- Ginger tea. For a liter of water, you need to calculate 2 tablespoons of grated ginger and a tablespoon of lemon juice.
Workouts and cocktails will help burn fat on the sides more effectively. To improve the effectiveness of training at home salt is recommended. It retains water in the body, resulting in swelling and heaviness, which is difficult to remove.
Try to give up such quickly digestible carbohydrates as pasta, bread, cakes, sweets, they are quickly deposited on the sides. Replace them with rye bread, berries and fruits. Under no circumstances should you skip breakfast. It will help the body wake up and begin to work actively.
To avoid unnecessary stress in the body it is necessary to develop the habit of doing everything at the same time. Meals and going to bed should be at the same time every day. This will help the body relax, release less cortisol, which means that fat will be burned more efficiently and quickly.
And remember, a diet does not mean giving up food. Diet means proper balanced nutrition. Regular exercise and diet will help you quickly achieve the desired result at home.
To emphasize the beauty of the face at the age of 16, it is enough to wash, at 25, high-quality makeup is enough, and after 35 years, you have to work hard. Purposefully fighting with the first wrinkles, women sometimes forget about the insidious sign of wilting - the second chin. Having appeared completely imperceptibly, he immediately eats up part of the beauty, in return adding a dozen years of appearance. Do not panic, because you can cope with the problem in just 10 minutes a day. The project "Your Face" has selected for you best exercises for a neck lift from well-known authors of face-building systems.
photo from www.picstopin.com
Reasons for the appearance of a second chin
The culprit for changing the contours of the face can be both natural factors and yourself. Check out the list of causes and eliminate habits that lead to sagging soft tissues under the lower jaw:
- Excess weight. Regrettably, but fat accumulation does not only change the shape of the hips and abdomen. If you notice a second chin after gaining weight, then urgently change your diet or sign up for a gym. And better than both.
- The habit of walking with the head down or work associated with such a position. When you spend a significant amount of time with your head tilted, for example, knitting or writing by hand, the muscles of the submandibular region lose their tone and begin to sag. In this case, exercises for the chin and neck will correct the situation.
- Lack of skin care in the neck area. Diligently moisturizing and nourishing the face, women often forget to pay attention to the neck. Thin, sensitive skin quickly loses firmness and elasticity, starting to treacherously hang down. This problem requires an integrated approach - cosmetic products need to be supplemented with charging for subcutaneous muscle neck. This large and thin muscle, having come into tone, will tighten the skin attached to it no worse than a plastic surgeon.
- Age changes. Like it or not, over time, the muscles become more flabby, the amount of collagen and elastin fibers in the skin decreases, and almost everyone has a double chin. With skin aging, you also need to work in a complex way - muscle training, skin care and massage for toning.
photo from zdravotvet.ru
Proud posture is our everything
Get into the habit of walking with your shoulders straight and your head slightly raised. Correct posture visually smooth the already formed chin, and strengthen the muscles of the submandibular and cervical region.
We will assume that you have decided on the reasons, corrected the nutrition, stocked up on moisturizing creams, and now is the time to start training. It is safe to say that in the question "how to remove the chin at home", exercises occupy a leading place. It is best to train in the morning, after a contrast shower and a light warm-up massage, if your morning schedule allows such a luxury.
Evgenia Baglyk and her exercises from the second chin
The author of the complex is a fairly young girl, but you should not be embarrassed by her age. It is enough to listen to how she explains the mechanism of action of each exercise in terms of the anatomy of the facial muscles, and it becomes clear that Evgenia can be trusted.
- Sit on the edge of a chair with your back straight and your shoulders slightly back. Raise your chin slightly so that the lower jaw and neck form a right angle. Lean back, keeping your posture still. The muscles of the neck work to support the head. Perform 15 repetitions, on the last one making a 10-second delay during the deflection.
- In front of the mirror, say the sound "Y", straining your neck, lowering your lower lip and corners of your mouth. On the border of the cheeks and the nasolabial triangle, you will have wrinkles. Relax your face and press your fingers on the skin where you saw the folds. Now keep saying "y", but don't let the skin move, let only the muscles work. Repeat 20-30 times until you feel tired.
- Raise your head up and move your chin back and forth. Alternate static and dynamic load: do 4 repetitions at a fast pace, and on the fifth, hold the jaw in an extended position for 4-5 seconds. Gradually increase the total number of repetitions to 30 times.
photo from kakstakrasivoj.blogspot.ru
- Keeping your head straight, open your mouth, tilt your head back, then close your teeth and return to the starting position. Perform 15-20 repetitions, at the last, make a five-second delay at the moment of closing the teeth and slowly lower your head.
- With maximum effort, press the tip of the tongue alternately on the upper palate and the point behind the lower teeth. Perform 20 repetitions, on the last one make a delay at the moment of pressing the top point and the bottom one. Open and close your mouth several times to relax your muscles.
- With the entire surface of the tongue, press the upper palate with all your might and hold the tension for a couple of seconds. Feel how your neck muscles tighten during this exercise. Perform 20 reps, holding on to the last rep.
- Stretch your tongue forward and up towards the tip of your nose. Relax and close your mouth. Gradually increase the number of repetitions to 20-25.
- Turn your head to the right, slightly raising your chin. In this position, push your chin forward, feeling the lateral surface of the neck tense. Do the exercise 15-20 times and repeat for the second side.
You did a great job, and you probably noticed muscle strength. This is natural, and after a couple of sessions, exercises to remove the second chin will no longer deliver to you. discomfort, and they will be replaced by an elastic and tightened oval of the face. The listed exercises from the second chin at home are selected from several video tutorials by Evgenia, and in the video below you can see the technique for performing only some of them:
How to remove the second chin: exercises from Margarita Levchenko
The complex was developed by a professional massage therapist who took care to preserve the youth of her face. Looking at the blooming appearance of Margarita, without traces of plastic surgery, it is easy to believe that the gymnastics recommended by her for the chin and facial contours really work.
- According to this technique, before starting classes for any zone, do a light massage and exercise for posture. Sit up straight, keep your back straight, put your hands behind your back. Make a circular motion with your shoulders, arching your back in thoracic region and sit like this for 5 seconds. Repeat the exercise 3-4 times.
- Starting position: press the skin in the décolleté area with your hands, raise your chin. Pull your lips forward and up, then clasp your teeth with them, as if raking in air. Perform 3 sets of 10 repetitions, giving your neck muscles a chance to rest in between.
photo from figuradoma.ru
- Clench your left hand into a fist and grab it with your right. Put your hands under your chin and press them with your lower jaw. At the same time, press the tip of your tongue on a point behind your lower teeth. Hold the tension for 20 seconds, relax and repeat the exercise 3-4 times.
- Raise your chin slightly, and make the sound "U", pulling your lips forward. Stretch your lips, saying "x", and fix the tension in the neck for a few seconds. Do 3 sets of 10 reps. On the last rep, hold in the X position for 8-10 seconds.
- Raise your head and push your lower jaw slightly forward. Grab your upper lip with your lower lip and relax your face. Do 3 sets of 10 reps. After completing the exercise, lower your head and open and close your mouth several times to relieve muscle spasm.
- Raise your chin up, push it forward and hold out the sound “Y” for 10 seconds. At this time, the hyoid muscles tighten. Do 1 set of 10 reps.
- Put your hands in the lock and wrap your head around them. Press the back of your head into your palms, trying to tilt your head back. Hold the pressure for a few seconds and repeat the exercise 10-15 times.
Margarita Levchenko shoots sensible and informative video tutorials that you should definitely watch. The course contains 10 lessons of increasing complexity, and it is better to start from the first:
Galina Dubinina's system for the oval of the face and neck
The yoga trainer simply could not ignore the beauty of the face, and developed her own exercise program to maintain the shape of the chin. Spend 7-8 minutes daily on the following complex of facial gymnastics:
- Rest your fist on the soft tissue under the lower jaw. Tighten the hyoid muscles by pressing on the fist 10 times. In the second campaign, press the fist and keep the tension for 8 seconds. Repeat both sets 1-2 more times.
- Push your lower jaw forward and hold it like that for a few seconds. Relax and repeat 3 more sets of 10 times. When the muscles are strengthened and the exercise is easy, replace it with circular motions lower jaw back and forth.
- Push the lower jaw forward, close the upper lip with the lower one and lightly bite it. Lift your chin and slowly turn your head to the right. Hold this position for 8 seconds and do the exercise in left side. The author recommends doing 3 sets of 10 repetitions in each direction.
- Press the lower lip in the same way as offended children do, but do not lower the corners of the lips downwards. On the chin, you can feel the bumps that speak of muscle tension. Hold the position for 8 seconds and repeat 10 times.
Try to do these exercises with Galina Dubinina, on her videos she makes enough pauses for comfortable simultaneous performance:
Face and Chin Slimming Exercises
Getting rid of body fat in isolation in one area is extremely difficult, and without a general weight loss to get good results will not work. However intense muscle work in one area it increases blood flow to it, and the layer of fat melts here a little faster than in other areas.
Be careful!
Most of the exercises of this complex involve the work cervical region spine. If you have osteochondrosis or other diseases in this department, refrain from exercising, limiting yourself to one of the Facebook building complexes described above.
Below are the most effective exercises for the second chin, to remove which you have to work hard:
- Lie on your stomach on the edge of the bed with your head hanging down. Slowly raise your head up as far as you can and slowly lower it down. Do 2 sets of 15 reps.
- Roll onto your back, keeping your shoulders on the edge of the bed. Raise your head so that your chin touches your chest. Make sure that your shoulders do not come off the bed. Hold this position for 10 seconds and repeat the exercise for two sets of 15 reps.
- Lie down on a flat surface, your head no longer hangs. Raise your head without bringing your chin to your chest. The chin at the same time tends up to the ceiling. Lower your head, relax and press your chin to your chest. Do the standard 2 sets of 15 reps.
- Sit near the table, put your palms on the edge of the tabletop and interlace your fingers. Rest your chin on your hands and use your lower jaw to open and close your teeth. The lips must remain closed. Repeat 20-25 times.
- Sit up straight with your back and shoulders straight. Stretch your chin to the right, trying to touch your shoulder. Make sure your shoulders and spine remain still. Do 2 repetitions of 15 tilts in each direction.
photo from lemonpefoquotetax.tumblr.com
- Place your fingers on your shoulders, pressing down lightly. As you inhale, stretch your neck and head up, continuing to hold your shoulders with your hands. Hold the tension for 10 seconds, relax and repeat the exercise 10 times.
- With the back of your fingers, pat yourself under the chin, diligently working through the entire area under the lower jaw for a couple of minutes.
- Lubricate the neck with a moisturizer and massage side surfaces circular rubbing movements, and the central part - stroking, from bottom to top.
Before deciding which chin exercises you like best, try all the options and choose the most comfortable for you. Excellent results give course training: stick to the chosen system for 3 weeks, then take a week break and proceed to the next program.
