It's spring and that means bathing season is about to begin. Today we will tell you about effective ways to achieve a toned figure! We will also consider what is the cause of fat deposits and why exercises for losing weight in the abdomen and sides are needed.
Looking forward is not just a question ofPreparing for summer.
There are more benefits than you think
Exercises for losing weight on the stomach and sides will bring you more benefits than it seems at first glance. Let's look at what benefits you can get from regular training in these zones.
Reduction in body fat percentage, the risk of developing diabetes, cardiovascular and many other diseases.
Improving overall tone, strengthening the muscle corset.Abdominal and side exercises make your core stronger and more flexible.
Improved digestion.Your metabolism becomes more efficient and your belly fat decreases.
Improved posture.Your figure will become more attractive and aesthetic.
Feel better.Exercise can help reduce stress and depression and increase energy levels.
However, to get the most benefit from such exercises, you need to do them regularly. Don't forget to lead a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity are the key to success.
Causes of fat deposits
Fat deposits on the stomach and sides do not appear out of the blue. It is important to understand that fat performs the most important functions in the body - energy storage, protection of internal organs, thermoregulation.
Excess fat, in turn, negatively affects your health and appearance. To overcome the problem, you must know your enemy by sight. The main causes of fat deposits can be:
unhealthy diet:regular consumption of high-calorie foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the nutrition plan;
Lack of physical activitywhich leads to a decrease in metabolic rate, the accumulation of fat deposits and a reduction in muscle mass;
Genetic factorsorismOpinionsin the hormonal background(including against the background of increased stress levels);
Lack of sleep.Due to a chronic sleep disorder, the metabolism is disturbed; The consequences, in our opinion, are obvious;
Alcohol consumption.Few people know that alcoholic drinks are high in calories. As well as accompanying snacks and dishes;
Age.Fat deposits on the stomach and sides are inevitable as you age, but regular exercise can help you delay this.
Weight lossーComplex processSo it's worth paying attention to all factors.
How to prepare your body for training
Warm up before trainingvery importantto prepare the body for training, reduce the risk of injury and increase the effectiveness of training. Never perform an exercise on a "cold" body, you will definitely not thank yourself for it.
Below are some exercises you can use to warm up before your abdominal and side workouts.
Lateral muscle stretch:Standing on the floor, raise your right arm and tilt your body to the left to stretch the side muscles. Then repeat the exercise on the other side.
Pelvic rotations:Stand on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly begin to rotate your pelvis around its axis, first in one direction, then the other.
Abdominal stretch:Stand on the floor, raise your arms up and stand on your tiptoes. Then slowly bend forward and stretch your abdominal muscles.
Stretching the lower back muscles:Standing on the floor, lunge forward, bend your right leg at the knee to a right angle and slowly rotate towards the bent leg. Place your right hand on the knee of your bent leg and reach your left arm up to stretch the muscles of your lower back. Then repeat the exercise on the other side.
Body rotations:Lie on your back, bend your knees and place your feet on the floor. Then slowly lift your head, neck, and shoulders off the floor while simultaneously lifting your torso to attempt to touch your left knee with your right elbow. Then return to the starting position and repeat the exercise. This time, try to touch your left elbow to your right knee.
The best exercises for losing weight on the stomach and sides
Let's move on to the most interesting part - what to do to get a flat stomach and a thin waist? What if you can't go to the gym?
Let's look at the most effective exercises without equipment that do not take much time. Implementing it regularly is the right way to achieve your ideal figure.
vacuum
An unusual exercise that uses the deep transverse muscles and the diaphragm. Conduct on an empty stomach or at least 3 hours after eating.
- Stand in the starting position—feet shoulder-width apart—then bend forward without arching your back until your hands rest on your hips.
- Start breathing deeply through your nose, then inhale through your nose and exhale through your mouth.
- Try to pull the walls of your abdominal cavity toward your spine by tucking your chin into your chest.
- As you inhale, hold your breath (up to 15 seconds), try to keep your stomach under your ribs, and then exhale gently. Repeat the exercise 3-5 times.
The stomach crunches
- Lie on your back, bend your knees and place your hands behind your head.
- Lift your shoulders and upper back off the floor by flexing your abdominal muscles, then slowly lower your body back to the floor. Repeat at least 10 times.
Side crunches
Complicate the previous task by performing side crunches.
- As you stand up, turn your torso to the right and try to touch your right knee with your right elbow.
- Then return to the starting position and repeat the exercise on the other side.
- Do at least 5 reps on each side.
plank
Horizontal plank is a static exercise for a variety of muscles, including the abdomen, back and glutes.
- Get into a push-up position, but instead of lowering your body, place your elbows on the floor and keep your body straight.
- Look down and keep your neck horizontal!
- Hold the pose for at least 30 seconds.
Side plank
Vary the previous exercise with a side plank.
- Lie on your side and place your left hand on the floor.
- Contract your abdominal muscles and lift your body, leaning on your left arm and leg.
- Hold the pose for at least 30 seconds and then repeat on the other side.
Bicycle
- Lie on your back, bend your knees and lift your legs.
- Make movements like you would when riding a bike, alternately pulling your knees to your chest.
- Perform the exercise for at least 30 seconds.
boat
- Sit on the floor, bend your knees slightly and lift them into the air to create a boat shape.
- Keep your arms parallel to the floor and your body balanced.
- Hold this position for 30-60 seconds and then relax.
Scissors
- Lie on your back and lift your legs straight up.
- Spread your legs, then cross them, moving one leg over the other, and so on.
- Perform at least 10 repetitions.
Burpee
Train with ushigh cardio loadaccelerates the fat burning process. The exercise is aerobic, meaning the body receives more oxygen, resulting in a positive effect.
- Get into the starting position – feet shoulder-width apart, hands on your waist.
- Get into the crouched position with your hands on the floor, then jump into the plank position and return to the crouched position.
- Finish reps by jumping up with an overhead clap and returning to the starting position.
Bent squats
- Starting position: Stand for regular squats with your arms crossed in front of you.
- Do a squat and don't forget to move your pelvis down and back behind your heels. Squat until your thigh is parallel to the floor.
- Stand up, bend to the left and extend your right arm above your head.
- On your next rep, bend over to the other side and do a total of 5-7 reps on each side.
The intensity of the workout depends on your fitness level, listen to your body. For greater effect, exercise 3-4 times a week, combining cardio and strength exercises.
Right nutrition
There are many approaches to healthy eating, and each can be effective for different people. However, if your goal is a flat stomach and slim sides, then you should pay attention to the following recommendations.
Reduce your calorie intake:In general, to lose weight, you need to consume fewer calories than you burn. Set a goal of reducing your calorie intake by an average of 20% of your normal amount to gradually reduce your weight.
Increase your protein intake:Proteins are an important part of proper nutrition as they help maintain and build muscle mass. In addition, proteins reduce appetite and speed up metabolism.
Reduce carbohydrate intake:Reducing the amount of carbohydrates in the diet can help reduce the volume of the abdomen and sides. It is particularly important to reduce the consumption of fast carbohydrates such as sweets, bread and flour products, as these can quickly increase blood sugar levels and lead to fat accumulation in the body.
Increase your consumption of vegetables and fruits:They are rich in vitamins, minerals and fiber, which help improve digestion and reduce hunger.
Drink more water:Water helps hydrate the body, reduces appetite and improves metabolism. Try to drink at least 2-3 liters of water per day.
Limit salt intake:Reducing salt intake helps reduce water retention in the body, which can lead to a reduction in the volume of the abdomen and sides.
It is important to note that dietary changes should be done gradually and should be consulted with a health care professionalNutritionist. Especially if you have illnesses or digestive problems.