It's spring, which means beach season is coming soon. Today we will tell you about effective ways to achieve a toned figure! We will also consider what causes fat deposits and why exercises are needed to lose weight in the abdomen and sides.
Looking ahead, this is not just an issuepreparing for summer.
There are more benefits than you think
Exercises to lose weight in the abdomen and sides will bring you more benefits than it seems at first glance. Let's take a look at the benefits you can get from regular exercise in these zones.
Reducing body fat levels , the risk of developing diabetes, cardiovascular and many other diseases.Improve general tone, strengthen muscle corset. Abdominal and side exercises will make your core stronger and more flexible.Improved digestion. Your metabolism will be more efficient and your belly fat will decrease.Improved posture. Your figure will be more attractive and aesthetic.I feel better. Exercise can help reduce stress and depression and increase energy levels.
But to get the maximum benefit from such exercises, you need to perform them regularly. Do not forget to lead a healthy lifestyle. Proper nutrition and sufficient daily physical activity are the keys to success.
Causes of fat accumulation
Fat deposits in the abdomen and sides are not visible by chance. 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 overcome the problem, you need to recognize your enemy by sight. The main causes of fat accumulation can be:
unhealthy diet: regular consumption of high-calorie foods and fast foods (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the meal schedule;lack of physical activity causes a decrease in metabolic rate, accumulation of fat deposits and a decrease in muscle mass;genetic factors orname reviews on a hormonal background (including against the background of increased stress levels);lack of sleep. Metabolism is disturbed due to chronic sleep disorder, we think the consequences are obvious;alcohol consumption. Few people know that alcoholic beverages are high in calories. Also accompanying snacks and meals;age Belly and flank fat deposits are inevitable as we age, but regular exercise can help delay it.
Weight lossーcomplex process, so it is worth paying attention to all factors.
How to prepare your body for exercise
Warm up before trainingvery importantpreparing the body for sports, reducing the risk of injury and increasing the effectiveness of training. Never exercise on a "cold" body, it will definitely not thank you.
Below are some exercises you can use as a warm-up before abdominal and side exercises.
Stretching the side muscles: standing on the floor, raise your right arm up and bend your body to the left, stretching the side muscles. Then repeat the exercise on the other side.Pelvic rotations: Stand on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly begin to rotate your pelvis around its axis, first in one direction, then in the other.Abdominal stretch: Stand on the floor, raise your arms and stand on your tiptoes. Then slowly bend forward, stretching the abdominal muscles.Stretching of the lower back muscles: stand on the ground, jump forward, bend your right leg at the knee at a right angle and slowly turn to the bent leg. Place your right hand on the knee of your bent leg and raise your left arm up, stretching the lower back muscles. 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 ground, while at the same time lifting your upper body, 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 in the stomach and sides
Let's go to the most interesting part - what to do to achieve a flat stomach and a thin one? 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 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 back until your hands rest on your hips.
- Start by taking a deep breath through your nose, then in through your nose and out through your mouth.
- Try to pull the walls of your abdominal cavity towards your spine by pressing your chin to your chest.
- While inhaling, hold your breath (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.
- Tighten your abs and lift your shoulders and upper back off the floor, then slowly lower your body back down. Repeat at least 10 times.
Side flaps Make the previous task more difficult by performing side kicks.
- As you rise, turn your torso 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.
Wood The horizontal plank is a static exercise for many muscles, including the abdomen, back and hips.
- 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 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.
- Do the exercise for 30 seconds or more.
boat - Sit on the floor, bend your knees slightly and raise them in the air to form 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 apart, then cross them, cross one leg over the other, etc.
- Do at least 10 repetitions.
Burpees practice withhigh cardio loadwill speed up the fat burning process. Exercise is aerobic, which means the body receives more oxygen, thanks to which a positive effect is achieved.
- Come to the starting position - feet shoulder width apart, hands on your back.
- Move into a push-up position with your hands on the floor, then jump into a plank position and return to a spot-empty squat.
- Finish the reps by jumping up with an overhead clap and returning to the starting position.
Bent squat - Starting position: stand in a regular squat, arms folded in front of you.
- Squat down, remember to move your pelvis down and back, behind your heels. Squat until your thighs are parallel to the floor.
- Stand up and bend to the left, extending your 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. To get more effect, train 3-4 times a week by combining cardio and strength training.
Proper nutrition
There are many approaches to healthy eating, and each can be effective for different people. But if your goal is a flat stomach and thin sides, then you should pay attention to the following recommendations.
Reduce your calorie intake by: In general, you need to consume fewer calories than you expend to lose weight. To gradually lose weight, aim to reduce your calorie intake to an average of 20% of your normal amount.Increase your protein intake: Proteins are an important element of 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 increase blood sugar levels and cause body fat to accumulate.Increase the consumption of vegetables and fruits: They are rich in vitamins, minerals and dietary fiber that help improve digestion and reduce hunger.Drink more water: Water provides the body with moisture, 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 belly and flank volume.
It should be noted that dietary changes should be gradual and should be consulted with a doctor ornutritionist. Especially if you have any illness or digestive problems.