It's spring, which means swimsuit season will soon be here. Today we will tell you about effective ways to achieve a toned figure! We also look at what causes fat deposits and why you need exercises to lose belly and sides.
Looking ahead, it's not just about thatpreparing for the summer.
It has more benefits than you might think
Exercises for losing weight on the abdomen and sides have more benefits than it seems at first glance. Let's take a look at the benefits of regular exercise in these zones.
Reducing body fat levels , the risk of developing diabetes, cardiovascular and many other diseases.Improving the general tone, strengthening the muscle ligament. Abdominal and side exercises make your core stronger and more flexible.Improved digestion. Your metabolism becomes more efficient and your belly fat level decreases.Improved posture. Your figure will be more attractive and aesthetic.To feel better. Exercise can help reduce stress and depression and increase energy levels.
However, to get the most benefit from such exercises, you need to do them regularly. Do not forget to lead a healthy lifestyle. Proper nutrition and the right level of daily physical activity are the keys to success.
Causes of fat deposition
Fat deposits in the abdomen and sides do not appear suddenly. It is important to understand that fat performs the most important functions in the body - energy storage, protection of internal organs, thermoregulation.
Excess fat, on the other hand, 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 foods (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the meal schedule;lack of physical activity which leads to a decrease in metabolic rate, accumulation of fat deposits and loss of muscle mass;genetic factors obsessionagain opinions hormonal background (including the background of increased stress levels);lack of sleep. Because of chronic sleep disturbance, the metabolism is interrupted, we believe that the consequences are obvious;alcohol consumption. Few people know that alcoholic beverages are high in calories. As well as accompanying snacks and meals;circle. As we age, fat deposits in the abdomen and sides are inevitable, but regular exercise can help delay this.
Weight lossーcomplex process, so it is worth paying attention to all factors.
How to prepare your body for training
Warming up before trainingvery importantpreparing the body for training, reducing the risk of injuries and increasing the efficiency of exercises. Never do exercises on a "cold" body, it will definitely not thank you.
Below are some exercises you can use as a warm-up before your abdominal and side workouts.
Lateral 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.Pool 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 and then in the other.Abdominal stretch: Standing on the floor, raise your arms and stand on your toes. Then slowly bend forward, stretching your abs.Stretching the lower back muscles: standing on the floor, lean 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 the bent leg and stretch your left arm up, stretching the muscles of 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 and 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 weight loss on the stomach and sides
Let's move on to the most interesting part - what to do to achieve a flat stomach and a thin waist? What if you can't go to the gym?
Let's look at the most effective exercises without equipment that do not require a lot of time. Their regular implementation is the right way to the ideal figure.
Vacuum An unusual exercise that uses the deep transverse muscles and the diaphragm. Do it on an empty stomach or at least 3 hours after a meal.
- 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, then 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 while inhaling (up to 15 seconds), try to keep your stomach under your ribs, and then exhale smoothly. Repeat the exercise 3-5 times.
Stomach 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 crunch Complicate the previous task with a side crunch.
- As you rise, rotate 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 reps on each side.
Board The Horizontal Plank is a static exercise for many muscles, including the abdomen, back and buttocks.
- Move into a push-up, but instead of lowering your body, place your elbows on the floor and keep your body straight.
- Look down and keep your neck level.
- Hold the pose for 30 seconds or more.
Side board Modify 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 pose for 30 seconds or more, then repeat on the other side.
Bicycle - Lie on your back, bend your knees and lift your legs.
- Make movements like cycling, taking turns pulling your knees to your chest.
- Do the exercise for 30 seconds or more.
ship - Sit on the floor, bend your knees slightly and lift into the air to create a boat shape.
- Keep your arms parallel to the floor and keep your body balanced.
- Hold this position for 30-60 seconds and then relax.
Scissors - Lie on your back and lift your legs straight up.
- Spread your legs, then cross them, move one leg over the other, and so on.
- Do at least 10 repetitions.
Burpees Practice with ithigh cardio loadaccelerates the fat burning process. The exercise is aerobic, that is, the body receives more oxygen, thanks to which a positive effect can be achieved.
- Stand in the starting position - feet shoulder-width apart, hands on your waist.
- Go into a square squat position with your hands on the floor, then jump into a plank position and return to a point squat position.
- Complete the reps by jumping up with a clap and return to the starting position.
Bent over squat - Starting position: stand for regular squats, clasp your arms in front of you.
- Do a squat, 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 the next repetition, bend to the other side, a total of 5-7 repetitions on each side.
The intensity of the training depends on your fitness level, pay attention to your body. For greater effect, train 3-4 times a week, combining cardio and strength exercises.
Proper nutrition
There are many approaches to healthy eating, and each can be effective for different people. However, if the goal is a flat stomach and slim sides, then pay attention to the following recommendations.
Reduce your calorie intake by: In general, in order to lose weight, you need to consume fewer calories than you burn. Aim to reduce your calorie intake by an average of 20% of your normal amount to gradually lose weight.Increase your protein intake: Proteins are an important part 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, flour products, which can quickly raise blood sugar levels and lead to fat accumulation in the body.Increase your consumption of vegetables and fruits: They are rich in vitamins, minerals and dietary fiber, which 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 your salt intake: Reducing salt intake helps reduce water retention in the body, which can lead to a reduction in the volume of the abdomen and sides.
It is important to remember that changing your diet should be gradual and you should consult your doctor ornutritionist. Especially if you have any illness or digestive problems.