Beautiful woman with a sexy belly, thin waist, driving men crazy. . . Well, what woman doesn't want that? Unfortunately, each of us has faced (or will still encounter) the problem of extra inches of hatred in the stomach and sides. This is due to either the wrong rhythm of life or nutrition, or pregnancy and postpartum recovery. And the most difficult thing is that the fat leaves the abdomen and sides.
Everyone wants to have a beautiful body structure, but there are those who want to work hard on it. Some heredity allows you to eat everything and not get better, while others do not. Yes, this is an insult and an injustice. You can grieve for two minutes, then gather your thoughts and strength and start working on yourself.
The most difficult thing about losing weight and exercising is self-organization. You need to get rid of old bad habits and start new good habits. This applies to nutrition and physical activity. Try to hang a calendar on the wall in front of your eyes and put signs on it every day you exercise so that you don't forget to exercise to lose weight on your abdomen and sides every day and don't be lazy. You can even set a reminder on your phone.
With regular exercise, you will see good results on the stomach and sides in two to three weeks:
- Fat deposits will decrease;
- The skin will tighten;
- Blood circulation and general condition of the body will improve.
Remember to warm up all your muscles before you start training. As a warm-up, you can avoid school physical education on the spot and in elementary workouts. It is recommended to buy a gymnastic hoop for training and wear comfortable clothes.
Exercises for regular exercise
The best time for physical activity is from 10 am to lunch or from 6 pm to 8 pm. However, not everyone can adjust their schedule to this period, so find your convenient option. Do not exercise immediately after a meal and do not eat immediately after a workout. You can drink small amounts during training, because when you work hard, your body will sweat and lose water, and you need to replenish your reserves. You need to do it at least 3 or 4 times a week for a successful weight loss on the sides and abdomen. But it is better to spend 30-40 minutes training every day. Do not 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, pull on your stomach, put your feet at a distance of 20 cm from each other. As you breathe in, squat with your arms outstretched (do not lift your feet off the ground, make sure your knees do not protrude beyond your toes), and return to the starting position as you breathe in. Sit 15-20 times.
Bending - option 1
Lie on the floor, bend your knees, put your arms behind your head. Lift your shoulder blades off the ground and squeeze your abdominal muscles, hold this position for 5 seconds, return to PI (starting position). Raise your elbows to the sides and your chin up. Do this exercise 10 times. The rectus abdominis muscle, where the abs cubes appear, works here.
Bending - option 2
The PI is the same as in the first option, but you should reach your left knee with your right elbow and vice versa when lifting. Practice 8 times on each side. Work is being done on the oblique abdominal muscles.
Lifts the legs
At the beginner level, this exercise can be done by lying on the floor, a more sophisticated option would be a workout on wall bars or a wheel. So you can lie on the floor, keep your legs straight, cling to the sofa with your hands or fold behind your head. Pull your stomach in and squeeze your back, do not lift your back off the ground. Slowly raise your straight legs to the highest possible height (ideally perpendicular to the ground), hold this position for a few seconds, and try to lower slowly. Repeat 8 times.
"Bicycle"
Lie on the floor, put your hands behind your head, lift your legs up, bend at the knees and "pedal" for 1-2 minutes or longer. Do your best.
Pillow training. Lie on your back, hold the pillow with your feet, raise it 45 degrees and draw circles of different sizes in the air until the muscles begin to burn. Do not do a painful workout, but try to give the best.
Main trunk lifters. It is performed while lying on your back while bending your knees and spreading your elbows to the back of your head. Do not press your chin to your chest or squeeze your neck. Breathe while lying on the floor, breathe while sitting. 16-20 such elevators need to be completed.
"Broken scissors"
This exercise is designed to train not only the abdominal muscles, but also the back. Lie on your stomach and lift your legs (do not bend, keep straight). Tap 4 times with your feet (one against the other), rest for a few seconds. Repeat "scissors" 4-5 times.
"Superman"
Take the starting position - lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch by stretching your back and abdomen. Lower and repeat on the other side. Now lift and stretch both your arms and legs, hold this position for 10 seconds and relax. Make Superman once again.
"Board"
This is another static exercise, but very effective for the abdomen and sides, but very difficult to perform. Lie on your elbows, body straight and stretched like a rope, do not bend your back, do not lift your ass. Hold this position for 1-2 minutes. If this is too long and difficult for you, hold on as long as you can, but for at least 10 seconds. Due to the tightness of the abdomen, waist, back, legs and hips, subcutaneous fat is burned and many muscles in your body are strengthened.
Constant side bends
Such tendencies will help to get rid of the extra inches on the sides and find a beautiful waist. Stand up straight with your legs slightly apart and do 10 bends to the right as low as possible, slide your right hand down your thigh and lie on your head with your left hand. Then make 10 turns to the left. It is more effective if you hold aggravating substances in your hands.
The "mill" exercise is performed from the same starting position as before, with the hands alternately leaning forward, touching the opposite fingers. Do not bend your legs at the knees, so you will stretch the back muscles of the hips and hips.
Gymnastics ring
Rotation of the gymnastic ring at the waist promotes the breakdown of fat in the abdomen and sides, pulls the waist perfectly. You can turn the circle from 10 minutes to half an hour and even more if you want. You can choose a metal hula hoop or a plastic one with attachments. The main thing is not to weigh more than 2 kg, otherwise you can not avoid rot.
Fitball training
Fitball will help to strengthen the relaxation of the abdominal muscles. The secret of this kind of gymnastics is that you have to balance your body while bending your body back and forth on your knees. Remember to watch your breathing.
Combine diet with exercise
It is important to understand that physical activity alone will not give the desired results to many overweight people. In this situation, you can get the opposite effect - increasing the volume of muscle tissue will visually add weight to you. Therefore, fitness trainers recommend combining exercise with proper nutrition. This way you will get the best results in a short time.