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 is the cause of fat deposits and why exercises are needed to lose weight in the abdomen and sides.
Looking ahead, it's not just a matter ofpreparing for summer.
There are more benefits than you think
Exercises for losing weight on your stomach and sides will bring you more benefits than it seems 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 and many other diseases.
Improving overall tone, strengthening the muscle corset.Exercises for the abdomen and sides 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.
Feeling better.Exercising can help reduce stress and depression and increase energy levels.
However, to get the maximum benefit from such exercises, you need to do 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 in the abdomen and sides do not appear out of the 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 cope 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 the eating schedule;
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 background(including against the background of increased stress levels);
lack of sleep.Metabolism is disrupted due to chronic sleep disorder; we think the consequences are obvious;
alcohol consumption.Few people know that alcoholic drinks are high in calories. As well as accompanying snacks and dishes;
age. Fat deposits in the abdomen and sides are inevitable as we age, but regular exercise can help you delay this.
Weight lossーcomplex process, so it’s worth paying attention to all factors.
How to prepare your body for training
Warm up before trainingvery importantto prepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercise. Never perform an exercise on a "cold" body, it will definitely not thank you.
Below are a few exercises that you can use as a warm-up before your abdominal and side workout.
Side muscle stretch:standing on the floor, raise your right arm up and tilt your 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 begin to rotate 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 tiptoes. Then slowly lean forward, stretching your abdominal muscles.
Stretching the lower back muscles:standing on the floor, lunge 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 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 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 for losing weight on 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 don't take much time. Their regular implementation is the right path to an ideal figure.
Vacuum
An unusual exercise that uses the deep-lying 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 lean 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 your abdominal cavity towards your spine.
- Hold your breath as you inhale (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 flexing your abs, then slowly lower your body back to the floor. Repeat at least 10 times.
Side crunches
Complicate the previous task by performing side crunches.
- As you rise, rotate 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 reps on each side.
Plank
Horizontal plank is a static exercise for a large number of muscles, including the abs, 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.
Side plank
Vary 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.
Bike
- Lie on your back, bend your knees and lift your legs up.
- Make movements like when 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 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 30-60 seconds, then relax.
Scissors
- Lie on your back and lift your legs straight up.
- Spread your legs apart, then cross them, move one leg over the other, and so on.
- Perform at least 10 repetitions.
Burpee
Exercise withhigh cardio loadwill speed up the fat burning process. The 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 your waist.
- Go to the point-blank crouch position with your hands on the floor, then jump into the plank position and return to the point-blank crouch position.
- Finish the reps by jumping up with an overhead clap and returning to the starting position.
Bent Squats
- Starting position: stand for regular squats, arms clasped 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.
- Rise up and bend to the left side, extending your right arm above your head.
- On your next rep, bend to the other side for a total of 5-7 reps on each side.
The intensity of training depends on your level of fitness, listen to your body. For greater effect, train 3-4 times a week, combining cardio and strength exercises.
Proper nutrition
There are many approaches to eating healthy, and each may be effective for different people. However, if your goal is a flat stomach and slender sides, then you should pay attention to the following recommendations.
Reduce your calorie intake:In general, in order to lose weight, you need to consume fewer calories than you expend. Set a goal to reduce your caloric 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 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 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 2-3 liters of water per 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 note that dietary changes should be gradual and should be consulted with a doctor ornutritionist. Especially if you have any diseases or digestive problems.