It's spring, which means swimsuit season will soon be upon us. Today we will tell you about effective ways to achieve a toned figure! We will also discuss what is the cause of fat deposits and why exercises are needed to lose weight in the abdomen and sides.
Looking forward, it's not just a jobPreparing for summer.
There are more benefits than you think
Abdominal and flank weight loss exercises will benefit you more than meets the eye. Let's take a look at the 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 overall tone, strengthening the muscular corset. Abdominal and side exercises will make your core stronger and more flexible.Improved digestion. Your metabolism will become more efficient and your belly fat levels will decrease.Improved posture. Your figure will become more attractive and aesthetic.He feels better. Exercise can help reduce stress and depression and increase energy levels.
However, to get the maximum benefit from such exercises, you must do them regularly. Do not forget to follow a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity are the keys to success.
Causes of fatty deposits
Fat deposits in the abdomen and sides do not appear blue. 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 solve the problem, you need to know your enemy by sight. The main causes of fat deposits can be:
Unhealthy diet: regular consumption of high-calorie food and fast food (rich in fat, sugar and simple carbohydrates) or regular overeating, eating disorders;Lack of physical activity which leads to a decrease in metabolism, 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 disturbed due to chronic sleep disturbance, we think the consequences are obvious;Alcohol consumption. Few people know that alcoholic beverages are high in calories. as well as accompanying snacks and meals;age. Fat accumulation in the abdomen and sides is inevitable as we age, but regular exercise can help delay it.
weight lossa difficult process, so it is worth paying attention to all factors.
How to prepare the body for exercise
Warm up before exerciseVery importantPrepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercise. Never do exercise on a "cold" body, it really won't thank you.
Below are some exercises you can use as a warm-up before abdominal and side exercises.
Stretching the lateral muscles: While standing on the floor, raise the right hand up and bend the body to the left, stretching the side muscles. Then repeat the exercise on the other side.Pelvic rotations: Lie on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly start rotating the pelvis around its axis, first in one direction, then in the other.Abdominal stretching: Lie on the floor, raise your arms up and stand on your toes. Then slowly bend forward, tightening the abdominal muscles.Stretching of the lower back muscles: Lie on the floor, step 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 the bent leg and stretch your left hand up, tensing the lower back muscles. Then repeat the exercise on the other side.Body deviations: 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, 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 try to touch the left elbow to the right knee.
The best exercises to lose weight on the stomach and sides
Let's go to the most interesting part - what to do to achieve a flat stomach and a 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 an ideal figure.
vacuum An unusual exercise that uses deep-lying transverse muscles and the diaphragm. Take 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.
- Keeping your chin on your chest, try to pull the walls of your abdominal cavity towards your spine.
- Hold your breath while inhaling (up to 15 seconds), try to keep your stomach under your ribs, 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 crunching your abs, then slowly lower your body to the floor. Repeat at least 10 times.
Lateral cramps Make the previous task more difficult by doing side crunches.
- While standing up, twist your body to the right, try 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 abs, back and glutes.
- 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.
Side plank Replace 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.
- Do movements like riding a bicycle, alternately pulling your knees to your chest.
- Perform the exercise for 30 seconds or longer.
a boat - Sit on the floor, bend your knees slightly and lift them into the air to form a boat shape.
- Keep your hands 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 apart, then cross them, put one leg over the other, etc. Sh.
- Do at least 10 repetitions.
Burpee practiceHigh cardio loadIt will speed up the fat burning process. Exercise is aerobic, that is, the body receives more oxygen, which is why a positive effect is achieved.
- Take the starting position - feet shoulder width apart, hands on hips.
- Go into a squat position with your hands on the floor, then jump into a plank position and return to a squat position.
- Complete the reps by jumping up and returning to the starting position.
Bent squats - Starting position: stand in regular squats, arms folded in front of you.
- Do a squat, don't forget to move your pelvis down and back behind your heels. Sit until your thighs are parallel to the floor.
- Stand up and bend to the left, raising your right hand.
- On the next rep, bend 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 training.
Proper nutrition
There are many approaches to healthy eating, and each can be effective for different people. However, if your goal is a flat stomach and weak sides, then you should pay attention to the following recommendations.
Reduce your calorie intake by: In general, to lose weight, you need to consume fewer calories than you expend. Aim to reduce your calorie intake by an average of 20% of your normal amount to gradually lose weight.Increase your protein intake: Proteins are an important element in proper nutrition, as they help maintain and build muscle mass. In addition, proteins reduce appetite and accelerate 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, breads and flour products, which can quickly raise blood sugar levels and cause body fat to accumulate.Increase 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 to hydrate the body, reduces appetite and improves metabolism. Try to drink at least 2-3 liters of water a day.Limit salt intake: Reducing salt intake will help reduce water retention in the body, which can lead to a reduction in the volume of the abdomen and sides.
It is important to keep in mind that diet changes should be made gradually and with the doctor ornutritionist. Especially if you have any illness or digestive problems.