Beautiful woman sexy belly, slim waist, making men crazy. . . who doesn't want that? Unfortunately, each of us has encountered (or still will) the problem of extra disgusting centimeters on the abdomen and sides. This is caused either by the wrong rhythm of life and nutrition, or by pregnancy and postpartum recovery. And the most difficult thing is that fat is removed from the stomach and sides.
Everyone wants to have a beautiful fit figure, but few are willing to work hard on it. Some heredity allows you to eat everything and be better, others not. Yes, it is insulting and unfair. You can grieve for two minutes, and then gather your thoughts and strength to start working on yourself.
Self-organization is the hardest part of losing weight and exercising. You need to get rid of old bad habits and start a new good one. This applies to nutrition and physical activity. Every day to lose weight on the stomach and sidesIn order not to forget to exercise and not be lazy, try hanging a calendar on the wall in front of your eyes and mark it every day. You can also set reminders on your phone.
You will see great results on your stomach and sides in two to three weeks with regular exercise:
- Fat deposits will decrease;
- the skin will tighten;
- Blood circulation and the general condition of the body will improve.
Do not forget to warm up all your muscles before starting exercise. As a warm-up, you can run on the spot and do preparatory exercises from school physical education. Advice to take a gymnastic hoop and wear comfortable clothes for trainingIs given.
exercise for regular training
The most favorable time for physical activity is considered to be 10 a. m. to lunch time or 6 p. m. to 8 p. m. But not everyone can adjust their schedule to this time frame, so find your convenient option. Do not exercise immediately after a meal and do not eat immediately after exercise. You can drink small amounts during training, because diligent exercise will make you sweat and lose water from the body, and you will need to replenish its reservesis needed. For successful weight loss in the sides and abdomen, you need to do this at least 3 or 4 times a week. But still it is better to devote 30-40 minutes every day to exercise. Do not be lazyBe
squat
This exercise will not only make the gluteal muscles elastic and beautiful, but will also tighten the abdominal muscles. Use weights: dumbbells or a two-liter water bottle. Stand up straight, pull in your stomach, your legs apart from each otherKeep a distance of 20 cm. As you inhale, bend forward with your arms (don't lift your heels off the floor, make sure your knees don't go past the line of your toes), as inAs you exhale, return to the starting position. Sit up 15-20 times.
Twisting - Option 1
Lie on the floor, bend your knees, cross your arms behind your head. Raise your shoulder blades off the floor and tighten your abdominal muscles, hold this position for 5 seconds, PI (starting positionCome back to ).
Twisting - Option 2
PI is the same as in the first option, but when lifting, you need to reach with your right elbow to your left knee and vice versa. exercise 8 times for each side. The oblique muscles of the abdomen are being worked out.
leg raise
At the initial level, this exercise can be performed lying on the floor, a more complex option would be an exercise on wall bars or crossbars. Therefore, lie down on the floor, keep your legs straight, you can hold the sofa with your hands orBend them behind your head. Pull your abs in and press it against your back, don't lift your lower back off the floor. Slowly raise your straight legs to the highest possible height for you (ideallyfrom perpendicular to the floor), hold them in this position for a few seconds and try to slowly lower them. Repeat 8 times.
"Bicycle"
Lying on the floor, clasp your hands behind your head, raise your legs, bend at the knees, and "pedal" for 1-2 minutes or longer. Do it with all your might.
Pillow exercise. Lying on your back, grab the pillow with your feet, raise them 45 degrees up and draw different sized circles in the air until the muscles start to burn. Don't do any painful exercises, but your ownTry to give the best.
Basic torso lifts. They are performed by lying on your back, bending the knees, and extending 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 lifts.
"Broken Scissors"
This exercise not only works the abdominal muscles, but also the back. Lie on your stomach and raise your legs (don't bend them, keep them straight). Tap your feet 4 times (with each other). Against), rest 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 hand and opposite leg and stretch them, applying pressure to your back and abdomen. Lower and repeat on the other side. Now both arms and legsLift and stretch, hold in this position for 10 seconds and rest. Make Superman one more time.
"plank"
This is another stabilizing exercise, but very effective for the abdomen and sides, but quite difficult to perform. Emphasize lying down, bend at your elbows, the body should be flat and taut like a string, do not arch your back. Twist, do not lift your ass. Stay in this position for 1-2 minutes. If it is too long and difficult for you, then stop as much as you can, but at least 10 seconds. Due to the fact that the abdomen, back, the lower back, legs and buttocks are tense, subcutaneous fat is burned and many muscles in your body are strengthened.
standing side bends
Such bends will help to get rid of extra centimeters on the sides and find a beautiful waist. Stand up straight with your legs slightly apart, and sliding your right hand under your thigh, and with your left hand, yourExtending the head to the side, do 10 bends to the right as low as possible. Then make 10 turns to the left. This will be more effective if you hold the lifter in your hands.
Exercise "Mill" is performed from the same starting position as the previous one, only leaning forward, alternately touching the toes of the opposite foot with hands. Do not bend your legs at the knees, this will allow you to press the hips and buttocks. Will also stretch the back muscles.
gymnastic hoop
The rotation of the gymnastic hoop at the waist promotes the breakdown of fat on the abdomen and sides, perfectly stretching the waist. You can rotate the hoop from 10 minutes to half an hour and if desired, even more. You can use the attachmentsWith can choose metal hula hoop or plastic one. The main thing is that its weight does not exceed 2 kg, otherwise scratches cannot be avoided.
fitball exercise
Fitball will help strengthen the relief of the abdominal muscles. The secret of this type of gymnastics is that you need to keep your body in balance, while doing the torso, bending the knees back and forth. AlsoRemember to monitor your breathing.
combine diet with exercise
You need to understand that physical activity alone will not give the desired result to those who have a lot of weight. In this case, you can achieve the opposite effect - an increased amount of muscle tissue will visually increase the weight for you. Therefore. , fitness trainers recommend combining exercise with proper nutrition. This way you will achieve the best results in less time.