The best exercise for losing weight on the flap and abdomen is the most concentrated movement, requiring complete control over the trained muscles. There are few such exercises, because the hips and lower abdomen are not just typical female problem areas. These are parts of the body where fat reserves are deposited with particular intensity, in perfect harmony with the characteristics of female physiology. You must have heard the expression "you can not lose weight only in the abdomen or hips"?
Indeed, when getting rid of extra pounds, the whole body loses weight, and not just the most plump areas. And, nevertheless, under the condition of regular physical activity of a certain type, it is possible to significantly improve the muscles of the legs and the press, turning these parts of the body from problem areas into advantages of appearance. From the extensive list below, you will probably find the best exercise.
Mahi standing feet
Your attention is invited to a modified version of the swinging legs. This option will serve as an excellent warm-up before training your legs, as this simple movement activates not only the muscles of the inner thigh and cortex, but also the muscles responsible for maintaining balance.
Stand on your left foot with your hands behind your head. Bend your right knee and swing your leg up and across the body, while maintaining maximum foot mobility. Still not touching the floor with your right foot, swing it to the right. Repeat the primary and reverse movements ten times for each leg.
Do not forget to strain your abs in order to successfully maintain balance.
Side lunges with a swing
Simple aerobics at home for beginners often includes classic strength elements - squats and lunges. If you are tired of doing ordinary exercises, try to diversify your workout with the help of lateral lunges with a swing - they are aimed at a more powerful study of the muscles of both the inner and outer surfaces of the thigh.
Take your starting position by standing up straight, bringing your feet together and placing your hands on your belt. Take a wide step to the left and lower yourself into the usual lateral lunge, bending the left knee and trying to take the buttocks as far back as possible. Lean on your left heel and raise your torso. Not assuming the starting position, wave your left foot across the body (try not to touch the floor). Stand straight again and repeat the exercise. For weight loss, lushka and abdomen need to perform 15 repetitions on each side. Since this element involves balancing, the abdominal muscles will be worked out simultaneously with the training of the leg muscles.
Modified Sumo Squat
This movement is widely used in preparation for the performance of ballet performances. You may have noticed that all ballerinas have slender and attractive legs. The “sumo-style squat” exercise will allow you to achieve the same shapes, which experienced trainers recommend strengthening with your hands.
Stand straight, bringing your feet together and turning your knees and socks outward at an angle of forty-five degrees. Take a wide step with your right foot to the side and lower your body as low as possible, keeping your back straight. Buttocks should be kept as low as possible. Hands reach for the floor in front of you. As you return to a standing position, slowly move the right foot to the left so that you feel muscle tension, and when the heels touch, stretch your arms above your head. The modified sumo squat exercise is performed 20 times, alternating legs.
It is important to observe the correct technique: the knees should be above the socks, and not go behind them.
Isometric casting deep lunge
A rare course of weight loss exercises without lunges. Your attention is invited to a fairly easy element with a complex name, but do not be afraid of sports terms: isometric reduction means static tension in a pose at which the leg conditionally moves to the midline of the body. In practice, all this looks even simpler.
Stand straight, feet together, hands at the seams. Take a wide step forward with your right foot and lower yourself into a deep lunge. Put your hands on the floor on the inside of the right foot. Stretch your right knee to the outside of your right shoulder. Feel the muscle contraction and maintain this tension for ten seconds. Then relax and push off the floor with your right foot to return to the starting position. Repeat the movement on the left side. An optimal fitness program involves a minimum of three repetitions per leg.
It should be remembered that a good load on the hands resting on the floor provides the necessary resistance for the legs in the process of static stress.
Side bar with modification
As you know, there are several options for the bar with raising arms or legs. Below is a version in which hands, the entire lower half of the trunk and core are effectively worked out.
Lie on your right side and lean the upper half of the body on an outstretched right hand, the palm of which should firmly rest on the floor. Straighten your right leg and stretch your toe forward. Bend the left knee and place the left foot behind the right leg so that the hips remain lying on top of each other, as with the classic side bar. Move your body weight to your left foot so that your right toe only slightly touches the floor. Squeeze your hips together and lift your right leg up to your left knee. Hold this position for one second, then lower yourself to the floor. This exercise for weight loss of lushki and abdomen is done 15 times on each side.
Static Press Exercise
If, despite all the text and video instructions, you still do not fully understand how to do twisting so that the abdominal muscles receive a standing load, try replacing your usual workouts with static stress. A lot of options, because only one planks invented a great many. But the implementation of the bar implies the presence of some free space. What if this space is half as much, and you just had a minute for a sports warm-up? Try an innovative exercise for losing weight on your legs and abdomen, providing a load on the abdominal muscles and not requiring special equipment.
Lie on the floor on your back and raise your legs, bending your knees at a right angle and relaxing your feet. Stretch your arms and place your palms over your hips, respectively. Take a deep breath and (as you exhale) tighten your abs, clutching your back to the floor and at the same time with your hips in your palm and palms in your hips. The legs should always remain in the same position. Keep tension for one second, then relax. An ideal fitness program includes up to three sets of similar exercises, and each set consists of ten repetitions without pauses.
If you want to know how to do twisting as efficiently as possible, follow the proposed element with a modification. As you exhale, raise your head and shoulder blades from the floor, not forgetting to press your palms and hips against each other with force. As you inhale, slowly lower your shoulders and shoulder blades back to the floor.
Cross-leg Press
This interesting movement is borrowed from classical Pilates. Thanks to the double elaboration of muscles, it allows you to achieve a beautiful waist in the shortest possible time.
Lie on the floor on your back, arms extended along the body. Stretch both legs, lifting them up to the ceiling and crossing them (the right ankle should be above the left). Pull your stomach with force, inhale and lower your legs about forty-five degrees. On exhalation, return to the starting position, and then rise even higher, as if trying to touch the feet of the line on which the wall meets the ceiling.
To maintain balance, you need to force your hands on the floor. Keep your position for one second, then slowly return to the starting position, feeling the tension pass through the spine to the hips. Repeat the proposed exercise for losing weight for the flap and belly ten times - this is one set. For a full workout, you can perform up to three sets.
freedom of choice
You can follow the proposed program, or you can simply choose from it a couple of exercises that are interesting for you personally, and include them in your usual workout. The main thing is to observe the principle of regularity and firmly go towards the intended goal.