Beautiful woman's sexy belly, thin waist, pushing men crazy. . . Well, what woman doesn't want that? Unfortunately, each of us has faced (or still will face) the problem of extra centimeters of hatred on the stomach and sides. This is due to the wrong rhythm of life and nutrition, or pregnancy and postpartum recovery. And the hardest part is the fat leaving the belly and sides.
Everyone wants to have a beautiful figure, but only a small number are willing to work hard on it. Some breeds allow you to eat everything and not get better, others don’t. Yes, this is insulting and unfair. You can grieve for two minutes, and then gather your thoughts and strength and start working on your own.
The hardest part of losing weight and exercising is self -organization. You need to get rid of old bad habits and start a new good one. This applies to nutrition and physical activity. In order not to forget and not be lazy to do exercises to lose weight on the abdomen and sides every day, try to hang a calendar on the wall in front of your eyes and mark on it every day you practice. You can also set reminders on your phone.
With regular exercise, you will see good results on your stomach and sides in two to three weeks:
- Fat deposits will be reduced;
- The skin will tighten;
- Blood circulation and general condition of the body will improve.
Make sure you remember to warm up all your muscles before starting the workout. As a warm -up, you can run on the spot and basic training from school physical education. It is recommended to get a gymnastic hoop and wear comfortable clothes for training.
Training for regular training
The best time for physical activity is considered to be from 10 a. m. to lunch time or from 6 p. m. to 8 p. m. But not everyone can adjust their schedule to this time period, so find your own options. Do not exercise immediately after eating and do not eat immediately after exercising. You can drink in small amounts during exercise, because by exercising diligently, you will sweat and lose water from the body, and you need to replenish its reserves. To successfully lose weight on the sides and abdomen, you need to do at least 3 or 4 times a week. But still it is better to spend 30-40 minutes for training every day. Do not be lazy.
Squatters
This exercise not only makes the gluteal muscles elastic and beautiful, but can also tighten the abdominal muscles. Use a weight: a dumbbell or a two -liter water bottle. Stand up straight, pull your stomach, place your feet at a distance of 20 cm from each other. As you inhale, squat with your hands forward (do not lift your heels off the floor, make sure your knees do not cross the line of your toes), as you exhale, return to the starting position. Sit 15-20 times.
Rotate - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift your shoulder blades off the floor and tighten your abdominal muscles, hold this position for 5 seconds, return to PI (starting position). Keep your elbows to the sides and your chin up. Do this exercise 10 times. Here the rectus abdominis muscle functions, where the abs cube appears.
Rotate - option 2
The PI is the same as in the first option, but when lifting, you have to reach with the right elbow to the left knee and vice versa. Perform the exercise 8 times for each side. The oblique abdominal muscles are being worked.
Legs raised
In the early stages, this exercise can be done by lying on the floor, a more complicated option is to exercise on a wall bar or crossbar. So, lying on the floor, put your legs straight, you can hold the sofa with your hands or fold it behind your head. Pull your abdomen and press back, do not lift your lower back off the floor. Lift the straight legs slowly to a height as high as possible for you (ideally perpendicular to the floor), hold them in this position for a few seconds and try to slowly lower them down. Repeat 8 times.
"Bicycle"
Lying on the floor, clasp your hands behind your head, lift your legs up, bend at the knees, and "pedal" for 1-2 minutes or longer. Do the best.
Exercise pillow. Lie on your back, hold the pillow with your feet, lift 45 degrees and draw circles of different sizes in the air until the muscles start to burn. Don’t do painful exercises, but try to give your best.
Basic trunk lift. They are done lying on their backs, while bending the knees, and spreading the elbows behind the head. Do not press your chin to your chest and do not strain your neck. Inhale while lying on the floor, exhale while sitting. It is necessary to complete 16-20 such elevators.
"Broken scissors"
This exercise is to do exercises not only on the abdominal muscles, but also the back. Lie on your stomach and lift your legs (do not bend, keep straight). Do 4 knocks with your feet (one against one), resting for a few seconds. Repeat the "scissors" 4-5 times.
"Superman"
Take a starting position - lie on your stomach, stretch your arms forward. Lift the right arm and opposite leg and stretch, tensing the back and abdomen. Lower and repeat on the other side. Now lift and extend both arms and legs, hold this position for 10 seconds and relax. Make Superman again.
"Board"
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to do. Follow the emphasis, lean on the elbows, the body should be flat and taut like a rope, do not bend the buttocks, do not lift the buttocks up. Hold this position for 1-2 minutes. If this is too long and difficult for you, then hold for as long as possible, but at least 10 seconds. Because the abdomen, buttocks, lower back, legs and buttocks are in a tense state, subcutaneous fat is burned and many muscles in your body are strengthened.
Bends the standing side
Such a tendency will help get rid of extra centimeters on the sides and get a beautiful waist. Stand upright with your legs slightly apart, and do 10 turns to the right as low as possible, sliding your right hand down your thighs, and with your left hand, stretch your head to the side. Then make 10 turns to the left. It will be more effective if you hold the weighing agent in your hand.
The "factory" exercise is performed from the same starting position as the previous one, only the inclination is performed forward, touching the opposite toes alternately with the hands. Do not bend the legs at the knees, so you will also be stretching the muscles of the back of the hips and buttocks.
Gymnastic hoops
The rotation of the gymnastic loop at the waist induces the breakdown of fat on the abdomen and sides, pulling the waist perfectly. You can rotate the loop from 10 minutes to half an hour and more if desired. You can choose hula hoops or plastic with additional tools. The main thing is that it weighs not more than 2 kg, otherwise bruises are inevitable.
Fitball training
Fitball will help strengthen the abdominal muscles. The secret of gymnastics like this is that you have to keep the body balanced, while doing the torso of the body bending to the knees. Also, remember to keep an eye on your breathing.
Combine diet with exercise
You need to understand that physical activity alone will not give the desired results to those who are overweight. In this case, you can achieve the opposite effect - an increase in the amount of muscle tissue will add weight visually. Therefore, fitness trainers advise combining exercise with proper nutrition. This way you will get the best results in the shortest time.