Beautiful female sexy belly, thin waist, drives men crazy. . . Well, which woman doesn't want that? Unfortunately, each of us has had (or still will) the problem of the extra hateful inches on our stomach and sides. This is either due to the wrong rhythm of life and nutrition or due to pregnancy and postpartum recovery. And the hardest part is that fat leaves the belly and sides.
Everyone wants to have a nice, fit figure, but few are willing to work hard on it. Some inheritance allows you to eat anything and not get better, while others do not. Yes, that is offensive and unfair. You can grieve for two minutes, then gather your thoughts and strength and work on yourself.
The hardest thing about losing weight and exercising is self-organization. You have to get rid of old bad habits and start new good ones. This applies to diet and physical activity. In order not to forget and not be lazy to do abdominal and side weight loss exercises every day, try hanging a calendar on the wall in front of your eyes and marking each day that you exercised. You can even set a reminder on your phone.
With regular exercise, you will see good results on your stomach and sides in two to three weeks:
- Fat deposits will decrease;
- The skin is tightened;
- The blood circulation and the general condition of the body are improved.
Remember to warm up all of your muscles before you start exercising. To warm up, you can run on the spot and do elementary exercises from school sports lessons. It is advisable to get an exercise hoop and wear comfortable clothing for your workout.
Exercises for regular training
The best time for physical activity is 10 a. m. to noon or 6 p. m. to 8 p. m. But not everyone can tailor their schedule to this timeframe, so find your own convenient option. Do not exercise immediately after meals or eat immediately after exercise. You can drink small amounts during exercise, since with strenuous exercise you will sweat and lose water from the body, and you will need to replenish its reserves. For successful weight loss in the sides and in the abdomen, you need to do it at least 3 or 4 times a week. But it is still better to devote 30-40 minutes to the exercise every day. Don't be lazy.
Squats
This exercise not only makes the gluteal muscles elastic and beautiful, but also tightens the abdominal muscles. Use weights: dumbbells or two-quart water bottles. Stand up straight, pull your stomach in, place your legs 20 cm apart. As you inhale, crouch with your arms extended forward (do not lift your heels off the floor, make sure your knees do not protrude beyond the toe line), then return to the starting position as you exhale. Sit down 15-20 times.
Twisting - Option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift your shoulder blades off the floor and contract your abs, hold this position for 5 seconds, return to the PI (starting position). Keep your elbows on your sides and your chin up. Do this exercise 10 times. This is where the rectus abdominis muscle works, on which the abdominal cubes appear.
Twisting - Option 2
PI is the same as the first option, but when lifting you need to reach for the left knee with your right elbow and vice versa. Do the exercise 8 times for each side. The oblique abdominal muscles are trained.
Lift a leg
In the initial phase, this exercise can be performed lying on the floor, a more complicated option is training on a wall bars or a crossbar. So lie down on the floor, straighten your legs, you can hold on to the sofa with your hands or fold behind your head. Tuck your stomach in and press it against your back, not lifting your lower back off the floor. Slowly raise your straight legs to the highest possible height for you (ideally perpendicular to the floor), hold them in this position for a few seconds and try to lower them slowly. Repeat 8 times.
"Bicycle"
Lie on the floor, cross your hands behind your head, lift your legs, bend your knees, and "pedal" for 1-2 minutes or more. Do your best.
Pillow exercise. Lying on your back, hold the pillow with your feet, raise it 45 degrees and draw circles of different sizes in the air until the muscles start to burn. Don't do painful exercises, just do your best.
Basic exercises for the trunk. They are performed lying on your back with the knees bent and the elbows spread behind the head. Do not press your chin against your chest or put any strain on your neck. Breathe in while lying on the floor, breathe out while sitting. 16-20 such elevators have to be completed.
"Broken scissors"
With this exercise you not only train the abdominal muscles, but also your back. Lie on your stomach and lift your legs up (do not bend, but keep them straight). Do 4 hits with your feet (one against the other), relax for a few seconds. Repeat "scissors" 4-5 times.
"Superman"
Assume the starting position - lie on your stomach, stretch your arms forward. Raise and straighten your right arm and opposite leg, putting strain on your back and stomach. Lower and repeat on the other side. Now raise and straighten both arms and legs, hold this position for 10 seconds and relax. Make Superman all over again.
"Plank"
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to perform. Emphasize lying down, resting on your elbows, the body should be flat and taut like a string, not bending your back, not lifting your ass. Hold this position for 1-2 minutes. If this is too long and difficult for you, then hold on for as long as you can, but at least 10 seconds. By tightening your stomach, back, lower back, legs, and buttocks, subcutaneous fat is burned and many muscles in your body are strengthened.
Standing side bends
Such inclinations will help get rid of extra centimeters on the sides and find a nice waistline. Stand up straight with your legs slightly apart and make 10 right bends as deep as possible, slide your right hand over your thigh and stretch your left hand over your head to the side. Then make 10 turns to the left. It is more effective if you have weight aids in your hands.
The exercise "mill" is performed from the same starting position as the previous one, only inclining forward, alternately touching the opposite toes with the hands. Do not bend your legs at the knees so that you are also stretching the back muscles of the hips and buttocks.
Exercise hoops
The rotation of the exercise hoop at the waist promotes fat loss on the abdomen and sides, pulls the waist perfectly. You can turn the tire from 10 minutes to half an hour and longer if you wish. You can choose a metal hula hoop or a plastic hula hoop with attachments. The main thing is that it does not weigh more than 2 kg, otherwise bruises cannot be avoided.
Fitball exercise
Fitball helps to strengthen the relief of the abdominal muscles. The secret to this type of gymnastics is that you need to keep your body in balance while bending your torso back and forth to your knees. Also, remember to monitor your breathing.
Combine nutrition with exercise
You need to understand that physical activity alone will not produce the desired result for those who are very overweight. In this case, you can get the opposite effect - the increasing volume of muscle tissue will visually weight you. Therefore, fitness trainers recommend combining exercise with proper nutrition. In this way you will achieve the best result in a short time.