After 40 years, many women notice that fat begins to accumulate in the abdomen. This phenomenon can be caused by several factors: a decrease in the rate of metabolism, changes in nutrition and the level of physical activity, hormonal changes on the eve of menopause, as well as an increased level of stress. Fitness trainer Anna Markova spoke about three simple exercises that will help you achieve the desired results.
1. Scissors:
- Starting position: lie on your back on a flat surface, put your arms along the body with your palms under the buttocks to support the lower back. The legs are straight, stretched along the floor.
- Technique: Slowly raise your legs above the floor to a height of about 15-30 cm. Cross your legs in the air, alternating the right and left leg from above.
- The movements should be smooth and controlled, avoid sharp jumps or lowering.
2. Circles:
- Starting position: lie on your back, arms under the buttocks, straight legs are extended along the floor.
- Technique: Slowly raise your legs above the floor, keeping them straight. Start drawing small circles with your legs, first inside, then outward.
- Focus on stabilizing the bark and maintaining your legs in a direct position. Try not to bend your knees and hold the lower back pressed to the floor.
3. Tuase twisting:
- Starting position: lie on your back, arms along the body with your palms down, your legs are raised and perpendicular to the floor.
- Technique: on exhalation, gently lift the pelvis above the floor, twisting it to the stomach. Hold your legs in an upright position, try not to fill them up on yourself.
- It is important to use the muscles of the press for lifting, not an impulse or movement of the legs. Slowly lower the pelvis back to the floor without blows and sudden movements.
These exercises will help strengthen the muscles of the abdomen and hips, improve coordination and flexibility. Regular implementation will accelerate progress and help to achieve the desired form, the championship (18+) reports.
Important note: before making significant changes to your diet or training program, it is recommended to consult a doctor or nutrition specialist to ensure the safety and efficiency of the selected method.
