Beautiful sexy female belly, thin waist, crazy driving men. . . Well, what woman doesn’t want that? Unfortunately, we all have (or will still face) the problem of extra ugly centimeters on the stomach and sides. This is due to the wrong rhythm of life and nutrition, or pregnancy and postpartum recovery. And the hardest thing is that fat leaves the abdomen and sides.
Everyone wants to have a beautiful fit figure, but only a few are willing to work hard on it. Some heritage allows you to eat everything and not get better, while others do not. Yes, this is offensive and unfair. You may grieve for two minutes, and then gather your thoughts and strength and start working on yourself.
The hardest part 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. In order not to forget and not be lazy to do exercises to lose weight 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 have trainedair. You can even set a reminder on your phone.
With regular exercise, you will see good results on your stomach and sides in a fortnight or three weeks:
- Reduce fat deposits;
- The skin will tighten;
- Blood circulation and general body condition will improve.
Be sure to remember to warm up all your muscles before you start exercising. As a warm-up, you can run on-site exercises and elementary classes from school physical education. It is advisable to get a gymnastic hoop and wear comfortable clothes for training.
Exercises for regular training
The most favorable time for physical activity is observed from 10am to lunchtime or from 6pm to 8pm. But not everyone can adapt their schedule to this time frame, so find your own convenient option. Do not exercise immediately after meals and do not eat immediately after exercise. You may drink small amounts during training, as with strenuous exercise you will sweat and lose water from the body, and you need to replenish its reserves. For successful weight loss in the sides and abdomen, you need to do it at least 3 or 4 times a week. But it will be even better to spend 30-40 minutes on the exercises every day. Don't be lazy.
This exercise will not only make the gluteal muscles elastic and beautiful, but also tighten the abdominal muscles. Weight use: dumbbells or two liter water bottles. Stand up straight, pull into your stomach, place your feet at a distance of 20 cm apart. As you inhale, squat with your arms outstretched (do not lift your heels off the floor, make sure your knees do not go beyond the line of your toes), and exhale, return to the starting position. Sit down 15-20 times.
Turn - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Raise your shoulder blades off the floor and tighten your abdominal muscles, hold this position for 5 seconds, return to the PI (starting position). Keep your elbows out to the sides and your chin up. Repeat this exercise 10 times. Here works the rectus abdominis muscle, on which the abs cubes appear.
Turning - option 2
PI is the same as the first option, but when you are rising, you need to reach with your right angle to your left knee and vice versa. Repeat the exercise 8 times for each side. The oblique abdominal muscles are worked out.
At the initial level, this exercise can be done lying on the floor, which will be a more complex option than an exercise on wall bars or crossbars. So lie on the floor, put your legs straight, you can hold the couch with your hands or fold them behind your head. Pull your stomach in and press it against your back, do not lift your lower back off the floor. Slowly raise your straight legs up to the highest possible height (ideally perpendicular to the floor), hold them in this position for a few seconds and try to slowly lower them. Repeat 8 times.
Lying on the floor, grip your hands behind your head, lift your legs up, bend at the knees, and "leg" for 1-2 minutes or longer. Do your best.
Pillow practice. Lying on your back, hold the pillow with your feet, raise them 45 degrees and pull circles of different sizes in the air until the muscles start to burn. Do not do any painful exercise, but try your best.
Basic torso lifts. They are made to lie on their backs, bending the knees, and spreading the elbows behind the head. Do not press your chin to your chest and do not press your neck. Inhale while lying on the floor, exhale while sitting. It is necessary to complete 16-20 such lifts.
This exercise is there to not only work out the abdominal muscles, but also the back. Lie on your stomach and raise your legs (do not bend them, keep them straight). Make 4 taps with your feet (one against the other), relax for a few seconds. Repeat "scissors" 4-5 times.
Take the starting position - lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch them, pushing your back and abdomen. Lower and repeat on the other side. Now raise and extend both arms and legs, hold this position for 10 seconds and relax. Repeat Superman one more time.
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to do. Emphasize lying down, bending at your elbows, the body should be flat and tight like twine, do not bend your back, do not lift your buttocks up. Hold this position for 1-2 minutes. If this is too long and difficult for you, hold out as long as you can, but at least 10 seconds. Tension in the abdomen, back, lower back, legs and buttocks burns subcutaneous fat and strengthens many muscles in your body.
Fixed side loops
Such inclinations will help get rid of extra centimeters on the sides and get a beautiful waist. Stand straight with your legs slightly apart, and make 10 loops to the right as low as possible, sliding your right hand down your thigh, and with your left hand, you stretch over your head to the side. Then make 10 loops on the left. It will be more effective if you have loading agents in your hands.
A "mill" is operated from the same starting position as the previous one, with only forward inclinations, alternately touching opposite toes with the hands. Do not bend your legs at the knees, so you will also stretch the muscles of the back of the hips and buttocks.
Rotation of the gymnastic hoop at the waist breaks down fat on the abdomen and sides, pulls the waist perfectly. You can spin the hoop from 10 minutes to half an hour and even more if you wish. You can choose a metal hula hoop or a plastic one with attachments. The main thing is that it does not weigh more than 2 kg, or a brush can not be avoided.
Fitball will help relieve abdominal muscles. The secret of this type of gymnastics is that you have to keep your body in balance, while doing torso bending back and forth on the knees. Also, remember to monitor your breathing.
Combine diet with exercise
You need to understand that physical activity alone will not give the desired result to those who are overweight. In this case, you can achieve the opposite effect - the increasing amount of muscle tissue will make you gain weight. Therefore, fitness trainers advise you to combine fitness with proper nutrition. This way you will get the best result in no time.