“Plank” - correct exercise for losing belly fat

Contents:

1. 4 principles of training for a slim waist
2. The best sports for a small waist
3. Exercise No. 1. Climber
4. Exercise No. 2. Russian twist
5. Exercise No. 3. Scissors
6. Exercise No. 4. Side plank
7. Exercise No. 5. Pendulum
8. Exercise No. 6. Plank leg raises
9. Exercise No. 7. Side bends
10. Exercise No. 8. Touching heels while lying alternately

Whether you're waist training to get back into shape after pregnancy, improve your weight loss results, or achieve that coveted hourglass shape, you've come to the right place. We know what to do to get the curves you want!

The best sports for a small waist

Yoga

An interesting study was published in the online clinical medicine journal Deutsches Ärzteblatt International, which involved 60 women with abdominal obesity (in the abdominal area). For 12 weeks they practiced yoga and recorded their results. As a result, the participants reduced their waist size by an average of 3.8 cm without any changes in diet. Just imagine the results that could be achieved when combined with a healthy diet.

The most effective asanas: reverse warrior, bow pose, boats. They can activate, tighten and tone your deep core muscles.

High Intensity Interval Training (HIIT)

A 2022 study published in the Journal of Sports Medicine found that HIIT significantly reduced total body weight, as well as abdominal and visceral fat.

High intensity HIIT workouts allow you to burn calories even 6 hours after completing your workout. Want to get the bonus of speeding up your metabolism? Go for it.

Hula Hup

According to a Mayo Clinic study, hula hoops can burn about 165 calories in women in half an hour. This is comparable to kayaking, volleyball, and ballroom dancing.

In addition to burning belly fat, hula hoops help tone your obliques, thighs, buttocks, and lower back. Experts say that to achieve results you need to hula hoop for at least 10 minutes a day.

Circuit training

Circuit training is an exercise method in which you perform 6 to 10 exercises in a row with minimal rest in between. During the class, cardio and strength training are combined, which is optimal for losing weight in the abdominal area.

The FitCurves network of fitness clubs offers circuit training, which takes place in a group format on exercise equipment designed specifically for women. In one half-hour session you can burn up to 500 calories.

In total, there are about 100 clubs in different cities of Ukraine: Kyiv, Dnepr, Odessa, Kharkov, Kherson, Nikolaev and many others.

But if you don’t have the opportunity and resources to exercise in the gym, we have prepared a set of exercises for a small waist that will help diversify your home fitness routine.

Training plan

A beautiful, narrow waist can be created in a short time only if training is carried out regularly.

A universal and effective training program both in the gym and at home looks like this:

1. Monday: Exercises for shoulders and chest.
2. Tuesday: Cardio exercise.
3. Wednesday: workout thighs, buttocks and abdominal muscles.
4. Thursday: closed.
5. Friday: back and abs pumping.
6. Saturday: Cardio exercise.
7. Sunday is a day off.

To avoid stagnation of results, you should periodically change the combination of exercises, their intensity and training volume.

Exercise No. 3. Scissors

Lie on your back with your arms at your sides, palms down. You can also place them under your buttocks or below your lower back, pressing them to the floor.

Raise both legs about 15-30 cm from the floor so that they are at a 45 degree angle. Feel how your lower abs are engaged. In a controlled movement, lower one leg toward the floor and lift the other up. Do 20 reps.

Vacuum

A wonderful yoga exercise, suitable not only for training the abdomen, but also for massaging the gastrointestinal tract. What is good about this exercise? The fact is that all of the above exercises train only the superficial abdominal muscles, while the internal muscles remain unused. Yes, they are deep and invisible, unlike the rectus muscles, but the internal muscles do not allow the stomach to fall forward, which greatly improves the perception of this region of the body.

The essence of the vacuum is to calmly exhale all the air from your lungs without inhaling, draw your stomach in as much as possible and hold on for as long as possible. You don’t have to breathe at all, but you must strive to maintain the vacuum and breathe a little. At first, one approach will take only a few seconds, but you must try to increase this time over and over again. Advanced yogis hold the vacuum for a very, very long time.

There are several positions for vacuum, the easiest way is considered to be vacuum lying on your back. A more difficult option would be standing and all fours positions.

Exercise No. 7. Side bends

Stand straight, feet shoulder-width apart, arms at your sides.

As you inhale, begin to lean to the right, keeping your back and head straight, bending only at the lower back. As you exhale, return to the starting position. Repeat the movement to the left. 10 repetitions in each direction are enough.

Many experts advise using weights, but this can have the opposite effect and make your waist several centimeters wider by increasing muscle volume.

Plank

Another wonderful exercise from the arsenal of yogis. This exercise not only strengthens the internal abdominal muscles, but also affects the entire body, especially the core muscles.

The plank is performed in the support position lying on the floor, very similar to the starting position for push-ups, however, you do not need to bend your arms and lower yourself. You need to stay in this position for as long as possible. The easiest plank position is with your arms outstretched; a more difficult option would be to rest on your forearms, with your arms bent at the elbows at 90 degrees. It is important to note that the elbows should be clearly under the shoulders, the arms should be parallel to each other and not spread out to the sides. The torso and legs must be on the same line; it is not allowed to raise or lower the pelvis relative to this line.

The plank can be done not only while lying down, but also by turning on your side with your arm outstretched. The fulcrum points in this case will be the hand and the outer side of the foot. The legs and torso should be on the same line, the pelvis should not deviate from this line.

At the initial stage, you can start with 30 seconds of holding the plank, this will constitute one approach. Then rest and repeat several times. We should strive to increase the time we hold the plank; advanced athletes can hold the plank for three, five, or even ten minutes!

Do these simple exercises regularly and your waist will change for the better. It would be a good idea to take sports supplements such as thermogenics or lipotropics, for example, Thermopur e Boost or L -carnitine , they will help speed up the fat burning process.

Exercise No. 8. Touching heels while lying alternately

Lie on your back with your knees bent. Place your arms at your sides. Raise your head and shoulder blades a few centimeters from the floor. Lean to the left so that your left hand touches your left heel, then switch sides. Continue alternating sides for 30 seconds.

Reverse crunches

They are performed in the same way as regular crunches, but the lower half of the body is raised. Unfortunately, this is where mistakes are often made. The fact is that the function of the rectus abdominis muscle is to bring the chest closer to the pelvis, or vice versa. That is, when performing reverse twists, it is necessary not only to raise your legs, but also to twist your pelvis, lifting it off the floor and bringing it as close as possible to the chest. The upper half of the body must be permanently fixed.

How much weight can you lose by jumping rope?

You can really lose weight by jumping rope, and in large quantities. Such a simulator is highly effective in the process of losing body weight due to the high load on the body. However, in order to noticeably lose weight with the help of a jump rope, you need to approach this issue comprehensively. Nutrition plays an important role in this matter. So, if you regularly exceed the daily calorie intake (for a girl weighing 55-60 kg this is about 1600 kcal) and jump rope several times a week, then the result may not appear at all. The weight will remain at the same level, because... training will only burn excess food eaten.

In a month of regular training, subject to minimal dietary adjustments, it is quite possible to lose 5 kg. If you add a proper balanced diet to this, the result can be even better. It all depends on your initial parameters, metabolism and intensity of training.

Jump rope for weight loss - as the best home exercise equipment available

Throw away all your prejudices about the fact that jumping rope is child's play. A jump rope is an incredibly effective and versatile sports equipment. Carry it with you in your backpack or briefcase and take it on vacation or business trips as it's one of the easiest ways to get cardio, agility and strength training on the go.

This doesn't mean everything is set in stone (and your excuses for skipping workouts while traveling for business are out the window), here are some ways you can get the most out of your jump rope workouts. It's time to get reacquainted with this handy cardio tool. Here's what you need to know in order to stay in good shape.

How it works

Make sure you have the right jump rope. Speed ​​jumping ropes made from plastic or braided ropes are more durable than cotton ones and spin faster, increasing the intensity of your workout. They're also essential if you want to perform advanced jumps like doubles (which are covered in this workout, although we don't expect you to master them instantly).

Before you start using a jump rope, measure its length. Stand in the middle of the rope, the handles should be at the level of your armpits. Trim and adjust length as needed. It is necessary to gradually prepare the lower body for the impact of jumping, so start training on a wooden or rubberized floor. Hold the handles of the jump rope at hip height, bend your elbows slightly, and keep your upper arms pressed to your sides. The chest should be directed forward and the shoulders should be pulled back and down. Take small jumps and land on the balls of your feet.

Benefits of classes

Initially, fitball was intended for training with people suffering from cerebral palsy. But the results were so impressive that it began to be used when working with patients with spinal injuries. Gradually, exercises on a fitball became more and more popular, thanks to the benefits that exercises with it brought.

The benefits of classes are as follows:

1. During exercise, you have to use more muscles to maintain balance. Due to this, a large number of calories are burned.
2. By exercising on a fitball, you will strengthen the muscles of your abs, back, lumbar region and buttocks. The advantage is that the muscles that are “resting” during standard training begin to work.
3. Exercises on a fitball are safe for the corset muscles of the back and lumbar region.
4. Exercises on a rubber ball correct posture and relieve fatigue in the back muscles.
5. Coordination improves, muscle elasticity and joint mobility increase.
6. Due to the low load on the joints and spine, the risk of injury during such activities is minimal.
7. Fitball is recommended for use during rehabilitation exercises for people with injuries of the spine and musculoskeletal system.
8. People with varicose veins , ankle injuries and other leg-related injuries are also allowed to exercise on a fitball.
9. Fitball is also suitable for pregnant women who want to maintain body elasticity.
10. Exercises on a rubber ball have a beneficial effect on the nervous system.
11. During training, you simultaneously need to coordinate the work of the motor and vestibular systems.

Exercises on a fitball are recommended not only for women who are losing weight, but also for those who want to maintain the normal functioning of the musculoskeletal system, relax the back muscles and add variety to their exercises.

Why is jumping rope useful?

An easy-to-use home exercise machine can not only save you money and time that could be spent on traveling to the gym, but also have a positive effect on your health. During exercise with this simple apparatus, normalization of intestinal function is observed, breathing training occurs, no worse than during running, and even heart function improves. Such exercises have a great effect on the cardiovascular system. Jumping rope is also useful as a preventive measure against varicose veins.

Training with a jump rope for at least a month can make the body more flexible, get rid of orange peel and excess fat. Among other things, endorphins are released during such sports activity - this is the key to a good mood.

Jumping rope for weight loss

Jumping rope is very useful for losing weight. Many people who have used it for these purposes note that even a 15-minute workout has a noticeable effect on the fight against excess weight. This simulator gives your figure exactly the necessary load, which is evenly distributed over all problem areas.

Jumping rope for weight loss effectively and fairly quickly breaks down fat and reduces the amount and degree of cellulite. This is largely due to how many calories the body expends to perform such exercises.

Features of training for different people

In order for a girl to lose extra pounds as quickly as possible, remove belly fat and fat on her sides, she needs to focus on strength exercises: squats, deadlifts, push-ups, bench presses while lying and standing, pull-ups. The body at a young age will easily tolerate heavy, basic training, responding to it with a rapid decrease in the amount of adipose tissue in problem areas.

For an adult woman, aerobic exercises will most quickly help you speed up your metabolism and reduce your waistline due to a general reduction in fat: running, swimming, race walking, and working out on cardio equipment.

The easiest way for a man to get rid of his beer belly is through a set of strength exercises. In this case, the abdominal muscles should be exposed to the main load.

It should be borne in mind that it will be impossible to reduce your waist in a week or even a month through exercise without a protein diet with a calorie deficit.

Fitness

Fitness is a large set of exercises, the program of which is aimed at getting rid of excess weight and increasing the elasticity of problem areas: abdomen, thighs, buttocks, chest, arms. Abdominal exercises:

1. Lie on the floor, hold the ball between your feet. Lean on your thigh and forearm. Support your torso from behind with your opposite hand. Raise your legs together with the ball actively (at a fast pace) as high as possible (to the side). Repeat on the other side.
2. Sit down, put your feet (heels) on the ball. Raise your torso slowly, touch your toes and go back. Repeat 12 times.
3. Rest your buttocks and back on the ball. Place your hands on the floor behind you. Raise your legs so that your torso is in line with them. Alternately bend the lower limb at the knee and pull it towards the chest. 12 times.