It's spring, which means swimsuit season is upon us. Today we will talk about effective ways to achieve a toned figure! We will also consider what is the cause of fat deposits and why exercise is needed to lose weight in the abdomen and sides.
Looking to the future, it's not just aboutpreparing for summer.
There are more benefits than you think
Exercises to lose weight on the belly and sides will bring more benefits than they seem at first glance. Let's look at what benefits you can get from regular exercise in these zones.
Reducing body fat levels, the risk of developing diabetes, cardiovascular disease and many other diseases.
Improving general tone, strengthening the muscular corset.Abs and side exercises will make your core stronger and more flexible.
Improved digestion.Your metabolism will become more efficient and belly fat levels will decrease.
Improved posture.Your figure will become more attractive and aesthetic.
Feeling better.Exercise can help reduce stress and depression and increase energy levels.
However, to get the most benefit from these exercises, you need to practice them regularly. Don't forget to lead a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity are the keys to success.
Causes of fat deposits
Fat deposits on the abdomen and sides do not appear out of nowhere. 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 health and appearance. To deal with 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 foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of eating schedules;
lack of physical activitywhich leads to a decrease in metabolic rate, accumulation of fat deposits and a decrease in muscle mass;
genetic factorsorismopinionsin a hormonal context(including in the context of increased stress levels);
lack of sleep.Metabolism is disturbed due to chronic sleep disorders; we think the consequences are obvious;
alcohol consumption.Few people know that alcoholic drinks are high in calories. In addition to accompanying snacks and dishes;
age. Fat deposits on the abdomen and sides are inevitable as we age, but regular exercise can help delay this.
Weight lossーComplex process, then 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 an exercise with a "cold" body, you definitely won't be grateful.
Below are some exercises you can use as a warm-up before your abdominal and side training.
Side muscle stretch:Standing on the floor, raise your right arm and lean your body to the left, stretching your 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 begin to slowly rotate the pelvis around its axis, first in one direction and then in the other.
Abdominal stretch:Standing on the floor, raise your arms and stand on your toes. Then slowly lean forward, stretching your abdominal muscles.
Stretching the muscles in the lower back:standing on the floor, push forward, bending 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 upward, stretching the muscles in your 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 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 belly and sides
Let's get to the most interesting part - what to do to get a flat stomach and a slim waist? What if you can't go to the gym?
Let's look at the most effective equipment-free exercises that don't take a lot of time. Its regular implementation is the surest way to an ideal figure.
Vacuum
An unusual exercise that uses the deep transverse muscles and the diaphragm. Do it on an empty stomach or at least 3 hours after eating.
- Stay in the starting position - feet shoulder-width apart, then lean forward, without bending your back, until your hands rest on your hips.
- Start breathing deeply through your nose, then inhale through your nose and exhale through your mouth.
- With your chin pressed against your chest, try to pull the walls of your abdominal cavity toward your spine.
- Hold your breath as you inhale (up to 15 seconds), try to keep your stomach under your ribs and exhale gently. Repeat the exercise 3-5 times.
Abs
- 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 abs, then slowly lower your body back to the floor. Repeat at least 10 times.
Side bends
Complicate the previous task by performing side bends.
- As you rise, turn 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.
Board
The horizontal plank is a static exercise for a large number of muscles, including the abdominals, back and buttocks.
- Get 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
Vary the previous exercise with a side plank.
- Lie on your side with your left hand on the floor.
- Contract your abdominal muscles and lift your body, supporting yourself with your left arm and left leg.
- Hold the pose for 30 seconds or more and repeat on the other side.
Bicycle
- Lie on your back, bend your knees and raise your legs.
- Make movements like when riding a bicycle, alternately pulling your knees towards your chest.
- Do the exercise for 30 seconds or more.
boat
- Sit on the floor, bend your knees slightly and lift them into the air to create a boat shape.
- Keep your arms parallel to the floor and your body balanced.
- Hold this position for 30 to 60 seconds and then relax.
Scissors
- Lie on your back and raise your legs.
- Spread your legs apart, cross them, move one leg over the other, and so on.
- Do at least 10 repetitions.
squat
Exercise withhigh cardiovascular loadwill speed up the fat burning process. The exercise is aerobic, that is, the body receives more oxygen, thus achieving a positive effect.
- Stand in the starting position - feet shoulder-width apart, hands on your waist.
- Go into a point-blank crouch position with your hands on the floor, then jump into a plank position and return to a point-blank crouch position.
- Finish the repetitions by jumping with your palms above your head and returning to the starting position.
Bent-over squat
- Starting position: do regular squats, arms crossed in front of you.
- Do a squat, don't forget to move your pelvis down and back, behind your heels. Squat until your thigh is parallel to the floor.
- Stand up and lean to your left side, extending your right arm above your head.
- On the next rep, lean over to the other side for a total of 5 to 7 reps on each side.
The intensity of the workout depends on your fitness level, listen to your body. For greater effect, train 3-4 times a week, combining cardiovascular and strength exercises.
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 slender sides, you should pay attention to the following recommendations.
Reduce calorie intake:In general, to lose weight, you need to consume fewer calories than you burn. Set a goal of reducing your caloric intake by an average of 20% of the normal amount to gradually reduce weight.
Increase your protein intake:Proteins are an important element in proper nutrition because they help maintain and build muscle mass. Additionally, 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 your consumption of fast carbohydrates, such as sweets, breads and flour products, which can quickly increase blood sugar levels and lead to the accumulation of fat in the body.
Increase your 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 to 3 liters of water a day.
Limit your salt intake:Reducing your salt intake will help reduce water retention in the body, which can lead to reduced volume in the abdomen and sides.
It is important to emphasize that dietary changes should be gradual and should be consulted with a doctor ornutritionist. Especially if you have any illness or digestive problem.