Removing the last few inches from your belly is always the hardest part. But you really want a toned figure with no sides. The article contains the best exercises at home or in the gym. The important thing is to do them regularly!
1. Twisting
This is the main exercise for getting rid of the hips and strengthening the muscle corset. Lie on the floor, bend your legs, put your hands behind your head and lift your body to your knees. The main thing is not to strain the neck, because the press should work. Start with 15-20 times and work gradually up to 50.
2. Twisting with a bicycle
These crunches are performed in the same way as a regular abdominal exercise. But the feet don't fit on the floor, they make a bicycle. Reach your right knee with your left elbow and vice versa. Repeat for 1-1. 5 minutes.
3. Twisting at the raised legs
Lie down and raise your legs perpendicular to the ground. Lift your body towards them with outstretched arms and try to reach your toes with your fingers. If it is too difficult, bend your knees slightly. Start with 10 reps and work your way up.
4. Seated crunches
Sit on the mat, tilt your back back at an angle of approximately 45 degrees and bend your knees. Straighten your arms to the sides and alternately turn left and right, touching the floor with one palm behind your back. Make sure you keep your back and arms straight. Do the exercise 20 times.
5. Beetle
The exercise resembles a cockroach that has rolled over on its back. Lie on the floor, stretch your arms and legs, and keep them straight throughout the exercise. Raise your right leg and at the same time reach it with your left hand with a twist and vice versa. Do at least 5-10 repetitions on each side.
6. Raise your legs
This is another core exercise for the abs, but now in the opposite direction. Lie on a mat and raise your legs about 45 degrees, then lower them without touching the floor. The legs should remain straight and the lower back should not come off the mat. Repeat 15 times.
7. Side curves
A very simple exercise that tightens the lateral muscles very well. Stand straight with your feet shoulder-width apart, take a deep breath and exhale slowly and bend to the left as much as possible. Help yourself with your right hand and put your left in the belt. Make sure your body doesn't lean forward or backward - and so on 5-10 times on each side.
8. Superman
Lie on your stomach, stretch your arms and legs and at the same time raise them as high as possible. They must stand straight. If it is too difficult, alternately raise your left arm with your right leg and vice versa. Do the exercise for 30-60 seconds.
9. Classic plank
The plank not only strengthens your back, but also tightens your abdomen - you will feel how your abs tighten. Alternate arms and extended elbows. Gradually increase the time from 30 seconds to a minute or more. Make sure that your pelvis or lower back does not bend during the execution - the body should be even.
10. Sidebar
Lie on your side and lift your body onto your supporting arm - on your elbow or palm. When you can hold the position for at least 30 seconds, add up the swing with the free leg.
11. Jump rope
The jump rope perfectly burns those extra pounds, even if there are very few left. If there is no skipping rope or there is not enough space at home, jump on an imaginary rope. The important thing is to keep the movements of the arms and legs synchronized. Start with 30 seconds and work your way up to at least 2 minutes.
12. Hoop
Special circles for rotation at the waist help to shape it beautifully. It is recommended to use special soft coated plastic rims instead of old metal rims. The first few times are enough for 30-40 seconds, as it can be unpleasant, but gradually increase the duration.
