It's spring, which means swimwear 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 necessary to lose weight in the stomach and sides.
Looking ahead, it is not just a matter ofpreparation for summer.
There are more benefits than you think
Exercises to lose weight on the stomach and sides will give you more benefits than it seems at first glance. Let's see what benefits you can get from regular exercise in these zones.
Reduction of body fat levels , the risk of developing diabetes, cardiovascular and many other diseases.Improving the general tone, strengthening the muscle corset. Abdominal and side exercises 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. Exercise can help reduce stress and depression and increase energy levels.
But to get the maximum benefit from such exercises, you need to do them regularly. Do not forget to lead a healthy lifestyle. Proper nutrition and an adequate level of daily physical activity are the keys to success.
Causes of fat deposits
Fat deposits in the stomach 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 most important causes of fat deposits can be:
unhealthy diet: regular consumption of high-calorie foods and fast food (rich in fat, sugar and simple carbohydrates) or regular overeating, violation of the eating plan;lack of physical activity which leads to a decrease in metabolism, accumulation of fat deposits and a decrease in muscle mass;genetic factors orism opinions in a hormonal background (including on the basis of increased stress levels);lack of sleep. The metabolism is disturbed due to chronic sleep disturbance, 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 stomach and sides are inevitable as we age, but regular exercise can help you delay this.
Weight lossーcomplex process, so it is worth paying attention to all factors.
How to prepare your body for training
Warm up before trainingvery importantto prepare the body for training, reduce the risk of injuries and increase the effectiveness of training. 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 and tilt 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 and then in the other.Abdominal stretch: Stand on the floor, raise your arms and stand on your toes. Then slowly lean forward and stretch your abs.Stretching the lower back: stand on the floor, lunge forward, bend 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 extend your left arm up, 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 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 to lose 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 do not take much time. Their regular implementation is the right 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 - with your feet shoulder-width apart, then lean forward, without bending your back, until your hands rest on your hips.
- Begin breathing deeply through the nose, then in through the nose, out through the 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 put 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 exercise by performing side crunches.
- As you stand up, twist your torso to the right and 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.
Plank Horizontal plank is a static exercise for a wide range of muscles, including abdominal muscles, 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 position 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 abs and lift your body up, leaning on your left arm and left leg.
- Hold the position 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 you are cycling and alternately pull 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.
Burpees Train 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 hips.
- Get into the squat position with your hands on the floor, then jump into the plank position and return to the squat 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 folded 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 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 training intensity depends on your fitness level, listen to your body. For greater effect, you can train 3-4 times a week by combining cardio and strength exercises.
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 slim sides, then you should pay attention to the following recommendations.
Reduce your calorie intake: In general, to lose weight, you need to consume fewer calories than you expend. Set a goal to reduce your calorie 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 stomach 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 a 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 some diseases or digestive problems.