It's spring, which means swimsuit season is coming soon. Today we will tell you about effective ways to achieve a toned figure! We will also consider what causes fat storage and why exercises are needed to lose weight in the abdomen and sides.
Looking ahead, it's not just a matter of factgetting ready for summer.
There are more benefits than you think
Exercises to lose weight in 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 these areas.
Reducing body fat levels , the risk of developing diabetes, cardiovascular and many other diseases.Improving the general tone, strengthening the muscle corset. Abdominal and side exercises will make your core stronger and more flexible.Improving digestion. Your metabolism will become more efficient and belly fat levels will decrease.Improved posture. Your figure will become more attractive and aesthetic.You feel better. Exercise can help reduce stress and depression and increase energy levels.
However, to get the maximum benefit from such exercises, you should do them regularly. Do not forget to lead a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity are the keys to success.
Causes of fat deposition
Fat deposits on the abdomen and sides are not clearly visible. It is important to understand that fat performs the most important functions in the body - energy storage, protection of internal organs, thermoregulation.
Excess fat, on the other hand, negatively affects your health and appearance. To face the problem, you need to know your enemy by sight. The main causes of fat deposition 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 eating schedule;lack of physical activity which leads to a decrease in the metabolic rate, the accumulation of fat deposits and a decrease in muscle mass;genetic factors ORism opinions on a hormonal background (including against the background of increased stress levels);lack of sleep. Metabolism is interrupted due to chronic sleep disorder, we think the consequences are obvious;alcohol consumption. Few people know that alcoholic beverages are high in calories. As well as food and accompanying dishes;age. Belly and flank fat deposits are inevitable as you age, but regular exercise can help delay this.
Weight losscomplex process, so it is worth paying attention to all factors.
How to prepare your body for exercise
Warm up before exercisevery importantto prepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercise. Never do an exercise on a "cold" body, it will definitely not thank you.
Below are some exercises you can use as a warm-up before working out your abs and sides.
Side muscle stretch: standing on the floor, raise the right arm up and tilt the body to the left, stretching the side muscles. Then repeat the exercise on the other side.Pelvic rotations: Standing on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly start rotating your pelvis around its axis, first in one direction, then in the other.Abdominal stretch: Standing on the floor, raise your arms up and stand on your toes. Then slowly bend forward, stretching your abdominal muscles.Stretching the muscles of the lower back: standing on the floor, jump forward, bending the right leg at the knee at a right angle and slowly return to the bent leg. Place the right hand on the knee of the bent leg and extend the left arm up, stretching the muscles of the lower back. Then repeat the exercise on the other side.Body twists: 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 in an effort 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 in 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 application is the right way to an ideal figure.
Vacuum An unusual exercise that uses the deep transverse muscles and the diaphragm. Perform on an empty stomach, or at least 3 hours after eating.
- Stand in the starting position - feet shoulder-width apart, then bend forward, without bending your back, until your hands rest 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 the abdominal cavity towards the spine.
- Hold your breath while exhaling (up to 15 seconds), try to keep your stomach under your ribs, and 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 bending your abs, then slowly lower your body back to the floor. Repeat at least 10 times.
Side chews Complicate the previous task by performing side kicks.
- As you stand up, twist your torso 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.
plank The horizontal plank is a static exercise for a large number of muscles, including the abdomen, 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 horizontal!
- Hold the pose for 30 seconds or more.
Sideboard Change 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 movements like when riding a bicycle, alternately pulling the knees to the chest.
- Do the exercise for 30 seconds or more.
boat - Sit on the floor, bend your knees slightly and lift in 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, then relax.
Scissors - Lie on your back and lift your legs straight up.
- Spread your legs, then cross them, move one leg over the other, and so on.
- Perform 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, due to which a positive effect is achieved.
- Get into the starting position - feet shoulder-width apart, hands on the waist.
- Go into a squat position with your hands on the floor, then jump into a plank position and return to a squat position.
- Finish the repetitions by jumping up with an upward clap and returning to the starting position.
Bent squats - Starting position: stand for regular squats, with arms folded in front of you.
- Do a squat, remember to move the pelvis down and back, behind the heels. Bend until your thigh is parallel to the floor.
- Stand up and bend to the left side, extending the right arm above your head.
- On your next rep, bend over to the other side for a total of 5-7 reps on each side.
The intensity of training depends on your fitness level, listen to your body. For greater effect, train 3-4 times a week, combining cardio and strength exercises.
The right food
There are many ways to eat healthy, and each can be effective for different people. However, if your goal is a flat stomach and thin 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 reduce your weight.Increase your protein intake: Proteins are an important element in proper nutrition, because they help maintain and build muscle mass. In addition, proteins reduce appetite and speed up metabolism.Reduce your carbohydrate intake: Reducing the amount of carbohydrates in the diet can help reduce the volume of the abdomen and sides. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, bread and flour products, which can quickly raise blood sugar levels and lead to the accumulation of body fat.Increase the consumption of vegetables and fruits: They are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce hunger.Drink more water: Water helps keep the body hydrated, reduces appetite and improves metabolism. Try to drink at least 2-3 liters of water a day.Limit your salt intake: Reducing salt intake will help reduce water retention in the body, which can lead to a reduction in belly and flank volume.
It is important to note that changes in diet should be gradual and should be consulted with a doctor ordietician. Especially if you have any illness or digestive problems.