Beautiful sexy female belly, slim waist, driving men crazy. . . Well, what woman doesn't want that? Sadly, each of us has faced (or always will be) the problem of the heinous extra inches on our stomachs and sides. This is due either to a poor pace of life and nutrition, or to pregnancy and postpartum recovery. And the most difficult part is that the fat leaves the abdomen and the sides.
<1_img_centerxx>Everyone wants to have a beautiful, fit figure, but only a few are ready to work hard at it. Some heredities allow you to eat everything and not get better, others not. Yes, it is insulting and unfair. You can grieve for two minutes, then gather your thoughts and strength and start working on yourself.
The hardest part of losing weight and exercising is self-organization. You have to get rid of old bad habits and start new good ones. This applies to nutrition and physical activity. In order not to forget and not to be lazy to do exercises for weight loss on the abdomen and sides every day, try to hang a calendar on the wall in front of your eyes and mark it every day you walk. are trained. You can even set a reminder on your phone.
With regular exercise, you will see good results on your stomach and sides in two to three weeks:
- Fat deposits will decrease;
- The skin will tighten;
- Blood circulation and the general condition of the body will improve.
Remember to warm up all your muscles before you start exercising. As a warm-up, you can run in place and do basic school physical education exercises. It is advisable to equip yourself with a gymnastic hoop and wear comfortable clothes for training.
Exercises for regular training
The best time for physical activity is from 10 a. m. to noon or from 6 p. m. to 8 p. m. But not everyone can adjust their schedule around this time, so find your own convenient option. Do not exercise immediately after meals, and do not eat immediately after exercise. You can drink small amounts during training, because with diligent exercise you sweat and lose water from the body, and you need to replenish its reserves. For successful weight loss on the sides and abdomen, you need to do this at least 3-4 times a week. But it will always be better to spend 30 to 40 minutes exercising each day. Don't be lazy.
Squats
This exercise will not only make the gluteal muscles elastic and beautiful, but also tighten the abdominal muscles. Use weights: dumbbells or two-liter water bottles. Stand up straight, tuck your stomach in, place your legs at a distance of 20 cm from each other. As you inhale squat down with arms straight forward (do not lift your heels off the floor, make sure your knees are not past your toe line), as you exhale return to the positionstarting point. Sit 15-20 times.
Twist - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift your shoulder blades off the floor and contract your abdominal muscles, hold this position for 5 seconds, return to PI (starting position). Keep your elbows at your sides and your chin up. Do this exercise 10 times. Here, the rectus abdominis muscle works, on which the abdominal cubes appear.
Twist - option 2
PI is the same as in the first option, but when lifting you have to reach with your right elbow your left knee and vice versa. Do the exercise 8 times on each side. The oblique abdominal muscles are worked.
Lift the leg
At the initial level, this exercise can be done lying on the floor, a more complicated option will be a workout on wall bars or a crossbar. So lie on the floor, put your legs straight, you can hold the sofa with your hands or fold them behind your head. Tuck your stomach in and press it against your back, don't lift your lower back off the floor. Slowly raise your straight legs to the highest possible height for you (ideally perpendicular to the floor), hold them in that position for a few seconds, and try to slowly lower them. Repeat 8 times.
"Bike"
Lying on the floor, join your hands behind your head, lift your legs, bend your knees and "pedal" for 1 to 2 minutes or more. Do your best.
Pillow exercise. Lying on your back, hold the pillow with your feet, lift them to 45 degrees, and draw circles of different sizes in the air until the muscles start to burn. Don't do any painful exercise, but try to do your best.
Basic torso lifts. They are practiced lying on the back, bending the knees, and spreading the elbows behind the head. Do not rest your chin on your chest and do not force your neck. Inhale while lying on the floor, exhale while sitting. It is necessary to perform 16 to 20 of these lifts.
"Broken scissors"
This exercise is used to work not only the abdominal muscles, but also the back. Lie on your stomach and raise your legs (don't bend them, keep them straight). Do 4 taps with your feet (against each other), relax for a few seconds. Repeat "scissors" 4 to 5 times.
"Superman"
Take the starting position - lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch them out, straining your back and abdomen. Lower and repeat on the other side. Now lift and extend your arms and legs, hold this position for 10 seconds and relax. Do Superman once more.
"Board"
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to perform. Focus lying down, leaning on your elbows, the body should be flat and stretched like a string, do not bend your back, do not lift your buttocks. Hold this position for 1 to 2 minutes. If it's too long and difficult for you, then wait as long as you can, but at least 10 seconds. Due to the fact that the abdomen, back, lower back, legs and buttocks are in tension, subcutaneous fat is burned and many muscles in your body are strengthened.
Standing side curves
Such tilts will help get rid of the extra centimeters on the sides and return to a beautiful waist. Stand straight with your legs slightly apart and make 10 right turns as low as possible, sliding your right hand down your thigh and with your left hand stretch over your head to the side. Then make 10 turns to the left. It will be more effective if you hold weighting agents in your hands.
The "mill" exercise is done from the same starting position as the previous one, only the inclinations are performed forward, alternately touching the opposite toes with the hands. Do not bend your legs at the knees, so you also stretch the back muscles of the hips and buttocks.
Gymnastic hoop
The rotation of the gymnastic hoop at the waist level promotes the distribution of fat on the stomach and sides, perfectly outlines the waist. You can spin the hoop from 10 minutes to half an hour and even longer if you want. You can choose a metal or plastic hoop with attachments. The main thing is that it does not weigh more than 2 kg, otherwise bruising cannot be avoided.
Fitness exercise
Fitball will help strengthen the relief of the abdominal muscles. The secret to this kind of gymnastics is that you have to keep your body in balance while doing torso curls back and forth up to the knees. Also remember to watch your breathing.
Combine diet and exercise
You need to understand that physical activity alone will not give the desired result to those who are very overweight. In this case, you can achieve the opposite effect - increasing the volume of muscle tissue will visually add weight to you. Therefore, fitness trainers advise combining exercise with good nutrition. This way you will get the best result in no time.