Beautiful sexy paunchy woman, slim waist, freaking men. . . Well, what woman doesn't want that? Unfortunately, each of us has faced (or will still face) the problem of those nasty extra inches in the belly and sides. This is due both to the incorrect rhythm of life and nutrition, as well as to pregnancy and postpartum recovery. And the hardest part is that the fat comes out of the abdomen and sides.
Everyone wants to have a beautiful fit figure, but only a few are willing to work hard for it. Some heredity allows you to eat everything and not get better, others not. Yes, this is insulting and unfair. You can mourn for two minutes and then gather your thoughts and strength and start working on yourself.
The hardest part of losing weight and exercising is self-organization. You need to get rid of old bad habits and start new good ones. This applies to nutrition and physical activity. So you don't forget and don't be lazy about doing weight-loss exercises on your abdomen and sides every day, try hanging a calendar on the wall in front of your eyes and marking it every day you practiced. You can even set a reminder on your phone.
With regular exercise, you'll see good results on your stomach and sides in two to three weeks:
- Fat deposits will decrease;
- The skin will be stretched;
- Blood circulation and the general condition of the body will improve.
Remember to warm up all your muscles before starting the exercises. As a warm-up, you can do on-site exercises and elementary physical education at school. It is advisable to get a gymnastic basket and wear comfortable clothes for your workouts.
Exercises for regular training
The most favorable time for physical activity is from 10 am to lunch or from 6 pm to 8 pm. But not everyone can adjust their schedule to this time frame, so find your own convenient option. Don't exercise immediately after meals and don't eat immediately after exercise. You can drink small amounts during training, as with diligent exercise you will sweat and lose body water and will need to replenish your reserves. For successful weight loss on the sides and abdomen, you need to do it at least 3 or 4 times a week. But it's still better to spend 30-40 minutes exercising every day. Do not be lazy.
Squats
This exercise will not only make your gluteal muscles elastic and beautiful, it will also tighten your abdominal muscles. Use weights: dumbbells or two-liter bottles of water. Stand up straight, contract your stomach, place your legs 8 inches apart. As you inhale, squat down with your arms extended forward (do not lift your heels off the floor, make sure your knees do not go over your toes), as you exhale, return to the starting position. Sit down 15 to 20 times.
Twist - option 1
Lie on the floor, bend your knees, fold your arms behind your head. Lift your shoulder blades off the floor and contract your abdominal muscles, hold this position for 5 seconds, return to PI (initial position). Keep your elbows out to the sides and your chin up. Do this exercise 10 times. Here, the rectus abdominis muscle works, in which the abdominal cubes appear.
Twist - option 2
PI is the same as the first option, but when lifting you need to reach with your right elbow to your left knee and vice versa. Do the exercise 8 times for each side. The oblique abdominal muscles are being worked.
leg raised
At the beginning level, this exercise can be done lying on the floor; a more complicated option will be a workout on a wall bar or a crossbar. Then lie down on the floor, put your legs straight, you can hold the couch with your hands or tuck them behind your head. Pull your stomach in and press it against your back, don't lift your lower back off the floor. Raise your straight legs slowly to the highest possible height for you (preferably perpendicular to the floor), hold them in this position for a few seconds and try to lower them slowly. Repeat 8 times.
"Bicycle"
Lying on the floor, place 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, lift your feet 45 degrees, and draw circles of different sizes in the air until the muscles start to burn. Don't do any painful exercises, but try your best.
Basic torso lifts. They are performed lying on their back while bending their knees and spreading their elbows behind their head. Don't press your chin to your chest and don't strain your neck. Inhale while lying on the floor, exhale while sitting. You must complete 16–20 of these lifts.
"Broken Scissors"
This exercise is designed to work not only your abdominal muscles, but your back as well. Lie on your stomach and lift your legs (don't bend them, keep them straight). Tap your feet 4 times (against each other), relax for a few seconds. Repeat "scissors" 4-5 times.
"Superman"
Take the starting position - lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and straighten them, forcing your back and abdomen. Lower and repeat on the other side. Now lift and extend your arms and legs, hold this position for 10 seconds and relax. Play Superman one more time.
"Board"
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to perform. Emphasize lying down, supported on the elbows, the body must be flat and tense like a rope, do not bend your back, do not lift your ass. Hold this position for 1-2 minutes. If this is too long and difficult for you, hang in there as long as you can, but at least 10 seconds. Because the abdomen, back, lower back, legs, and buttocks are under tension, subcutaneous fat is burned and many muscles in your body are strengthened.
Standing side curves
These slopes will help you get rid of extra inches on the sides and find a nice waist. Stand with your legs slightly apart and make 10 bends to the right as low as possible, sliding your right hand down your thigh and, with your left hand, stretch your head to the side. Then make 10 left turns. It will be more effective if you have weighting agents on your hands.
The "mill" exercise is done from the same starting position as the previous one, only forward bends are done, touching the opposite toes alternately with the hands. Do not bend your legs at the knees as you will also stretch the muscles in your back, hips and buttocks.
gymnastics hoop
The rotation of the gymnastic ring at the waist promotes the breakdown of fat in the abdomen and sides, designing the waist perfectly. You can rotate the arc from 10 minutes to half an hour and even longer if you wish. You can choose a metal or plastic hula hoop with accessories. The main thing is that it weighs no more than 2 kg, otherwise bruises cannot be avoided.
fitball exercise
Fitball will help to strengthen the relief of abdominal muscles. The secret to this type of gym is that you need to keep your body balanced while bending your torso back and forth at the knees. Also, remember to monitor your breathing.
combine diet with exercise
It is necessary to understand that physical activity alone will not give the desired result for those who are very overweight. In that case, you can get the opposite effect - the increasing volume of muscle tissue will add weight to you visually. Therefore, fitness trainers advise combining exercise with proper nutrition. Thus, you will get the best result in a short time.