It's spring, which means swimsuit season is coming soon. Today we will tell you about an effective way to achieve toned figures! We will also consider what causes fat deposits and why exercise is necessary to lose weight in the stomach and sides.
Looking ahead, it's not just a questiongetting ready for summer.
There are more benefits than you might think
Exercises to lose weight on your stomach and sides will bring you more benefits than it seems at first glance. Let's see what benefits you can get from regular exercise in this zone.
Reduce body fat levels , the risk of diabetes, cardiovascular and many other diseases.Increases overall tone, strengthens the muscle corset. Abdominal and side exercises will make your core stronger and more flexible.Better digestion. Your metabolism will become more efficient and your belly fat levels will decrease.Better posture. Your figure will be more attractive and aesthetic.Feel better. Exercise can help reduce stress and depression and increase energy levels.
However, to get the maximum benefit from such exercises, you need to do them regularly. Don't forget to practice a healthy lifestyle. Proper nutrition and an adequate level of daily physical activity are the keys to success.
Causes of fat deposits
Fat deposits on the stomach and sides do not appear suddenly. 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 that problem, you need to know your enemy by sight. The main causes of fat deposits can be:
unhealthy diet: regular consumption of high-calorie foods and fast foods (rich in fat, sugar and simple carbohydrates) or regular overeating, violating the meal schedule;lack of physical activity which leads to a decrease in metabolic rate, the accumulation of fat deposits and a decrease in muscle mass;genetic factor orism opinion in the hormonal background (including against the background of increased stress levels);lack of sleep Metabolism is disrupted due to chronic sleep disturbances, we think the consequences are obvious;alcohol consumption. Not many people know that alcoholic drinks contain high calories. As well as snacks and side dishes;age. Accumulation of fat in the stomach and sides is inevitable as we age, but regular exercise can help you slow this down.
Weight lossーcomplex process, so it is worth paying attention to all factors.
How to prepare your body for training
Warming up before trainingvery importantto prepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercise. Never do exercise on a "cold" body, it will definitely not thank you.
Below are some exercises you can use as a warm-up before your abdominal and side exercises.
Side muscle stretch: stand on the floor, raise your right arm and tilt your body to the left, stretching the side muscles. Then repeat the exercise on the other side.Pelvic rotation: 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 in the other.Abdominal stretch: Stand on the floor, raise your hands and stand on tiptoes. Then slowly lean forward, stretching your abdominal muscles.Lower back muscle stretching: stand on the floor, jump forward, bend your right leg at the knee at a right angle, and slowly turn towards the bent leg. Place your right hand on the knee of your bent leg, and stretch your left arm up, stretching the lower back muscles. Then repeat the exercise on the other side.Dizziness: 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 also lifting your upper body to try to touch your right elbow to your left knee. Then return to the starting position and repeat the exercise, this time trying to touch your left elbow to your right knee.
The best exercises to lose weight on the stomach and sides
Let's move on to the most interesting part - what to do to achieve a flat stomach and 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. Their regular implementation is the right way to achieve the ideal figure.
vacuum An extraordinary exercise that uses the transverse muscles located in the diaphragm. Do it on an empty stomach, or at least 3 hours after eating.
- Stand in the starting position - feet shoulder-width apart, then lean forward, without bending your back, until your hands are on your hips.
- Start breathing deeply through your nose, then in through your nose, out through your mouth.
- With your chin pressed to your chest, try to pull the walls of your abdominal cavity towards your spine.
- Hold your breath as you inhale (up to 15 seconds), try to get your stomach under your ribcage, then exhale smoothly. Repeat the exercise 3-5 times.
Ab 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 stomach, then slowly lower your body back to the floor. Repeat at least 10 times.
Crispy edges Complicate the previous task by doing side crunches.
- As you rise, twist your body to the right, trying to touch your right elbow to your right knee.
- Then return to the starting position and repeat the exercise on the other side.
- Do at least 5 repetitions on each side.
Board The horizontal plank is a static exercise for a large number of muscles, including the stomach, back and buttocks.
- Move 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 level!
- Hold the pose for 30 seconds or more.
Sideboard Vary the previous exercise with a side plank.
- Lie on your side with your left hand on the floor.
- Tighten your abdominal muscles and lift your body up, leaning on your left arm and left leg.
- Hold the pose for 30 seconds or more, then repeat on the other side.
Bicycle - Lie on your back, bend your knees and lift your legs up.
- Make a movement like when riding a bicycle, pull your knees to your chest alternately.
- Do the exercise for 30 seconds or more.
boat - Sit on the floor, bend your knees slightly and lift into the air to make a boat shape.
- Keep your arms parallel to the floor and your body balanced.
- Hold this position for 30-60 seconds, then relax.
Scissors - Lie on your back and lift your legs straight up.
- Extend your legs, then cross them, move one leg over the other, and so on.
- Do at least 10 repetitions.
Burpees Exercise withhigh cardio loadwill speed up the fat burning process. Exercise is aerobic, that is, the body receives more oxygen, with which a positive effect is achieved.
- Get into the starting position - feet shoulder-width apart, hands on hips.
- Go into a bare squat position with your hands on the floor, then jump into a plank position and return to a bare squat position.
- Finish the repetition by jumping up with an overhead clap and return to the starting position.
Bent Squat - Starting position: stand for a normal squat, arms folded in front of you.
- Do a squat, don't forget to move your pelvis down and back, behind your heels. Squat until your thighs are parallel to the floor.
- Stand up and bend to the left side, extending your right arm above your head.
- On your next rep, bend to the other side for a total of 5-7 reps on each side.
The intensity of the training depends on your fitness level, listen to your body. For a greater effect, train 3-4 times a week, combining cardio and strength training.
Proper nutrition
There are many approaches to eating healthily, and each may work 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 expend. Set a goal to reduce your calorie intake by an average of 20% of your normal amount to gradually lose weight.Increase your protein intake: Protein is an important element in proper nutrition because it helps maintain and build muscle mass. In addition, protein reduces appetite and speeds up metabolism.Reduce carbohydrate intake: Reducing the amount of carbohydrates in the diet can help reduce the volume of the stomach and sides. It is very important to reduce the consumption of fast carbohydrates, such as sweets, bread, and flour products, which can quickly increase blood sugar levels and lead to the accumulation of fat in the body.Increase your intake of vegetables and fruits: They are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce hunger.Drink a lot of water: Water helps keep the body hydrated, reduces appetite and increases metabolism. Try to drink at least 2-3 liters of water every day.Limit salt intake: Reducing salt intake will help reduce water retention in the body, which can lead to a reduction in belly and side volume.
It is important to note that dietary changes should be gradual and should be consulted with a doctor ornutritionists. Especially if you have any diseases or digestive problems.