It doesn't take much time or effort to improve your belly shape and reduce your waistline.
Noticeable results can be achieved in a few weeks by performing a short set of 3 exercises that takes only a few minutes. It works the muscles of the core, abs and sides, helping to achieve a noticeable toned effect without going to the gym.
Experienced trainers and movement specialists have created a simple set of 3 exercises that you can perform at home while watching your favorite TV series.
1. Forward tilt with fixation
- Stand straight with your feet shoulder-width apart. Clasp your hands and place them behind your head (elbows to the sides).
- As you exhale smoothly, tilt your body forward, aiming for a position parallel to the floor. Keep your back straight, don't slouch.
- Hold this position for 10-12 seconds, feeling the tension in your abdominal muscles.
- As you inhale, slowly return to the starting position.
- Repeat 5-6 times.
2. Lying crunches
- Lie on your back on the mat. Bend your knees and lift them so that your shins are parallel to the floor (90 degree angle at your knees). Your arms can be spread out to the sides for stability.
- Smoothly, controlling your abdominal muscles, lower your knees, first to one side, trying to touch the floor, then to the other.
- The movement should come from the core, not just from the hips.
- Perform the exercise for 1 minute, without haste.
3. Side touches in plank
- Lie down on your forearms and get into a plank position. The body should form a straight line from head to heels, with the stomach and buttocks tense.
- Keeping your body straight and without arching at the lower back, begin to smoothly lower your hips to the side, trying to touch the floor with the side surface.
- Return to the starting plank and perform the movement in the other direction.
- Perform the exercise for 1 minute, ensuring stability.
Exhale as you bend, twist, and inhale as you return to the starting position. Focus on quality, not speed: Perform movements smoothly, focusing on muscle work rather than speed. For visible results, perform the complex daily or every other day.
This mini-complex is a great start to forming an exercise habit. To achieve and consolidate the result, it should be combined with a balanced diet and general physical activity.
Important: This information is not a substitute for consulting a doctor. The body's response to changes in diet/training may depend on individual physiology, genetic predisposition and health status. It is recommended to consult a specialist.
