Beautiful woman's sexy belly, skinny waist, driving men crazy. . . Well, what woman doesn't want that? Unfortunately, each and every one of us has faced (or will still face) the problem of those extra centimeters of hatred in the stomach and sides. This is due to the wrong rhythm of life and nutrition, or pregnancy and postpartum recovery. And the most difficult thing is that the fat leaves the stomach and sides.
Everyone wants to have a beautiful and fit figure, but few are willing to work hard for 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 yourself.
The hardest part about losing weight and exercising is managing yourself. You need to get rid of old bad habits and start new good ones. This applies to nutrition and physical activity. In order not to forget and be lazy to do exercises to lose weight on the stomach and sides every day, try to hang a calendar on the wall in front of your eyes and mark on it every day you train. You can even set reminders on your phone.
With regular exercise, you will see good results on the 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.
Be sure to remember to warm up all your muscles before starting the workout. As a warm-up, you can run on the spot and basic exercises from school physical education. It is advisable to get a gymnastic circle and wear comfortable clothes for training.
Exercise for regular practice
The most favorable time for physical activity is considered to be from 10 am to lunch time or from 6 pm to 8 pm. But not everyone can fit their schedule into this time frame, so find your own convenient option. Do not exercise immediately after eating and do not eat immediately after exercising. You can drink a little during exercise, because diligently exercising you will sweat and lose water from the body, and you will need to replenish its reserves. For successful weight loss on the sides and stomach, you need to do it at least 3 or 4 times a week. But it is still better to devote 30-40 minutes to exercise every day. Do not be lazy.
squat
This exercise will not only make the gluteal muscles elastic and beautiful, but also tighten the abdominal muscles. Use weights: dumbbells or a two liter water bottle. Stand straight, pull your stomach in, put your feet at a distance of 20 cm from each other. As you inhale, squat with your arms outstretched in front of you (don't lift your heels off the floor, make sure your knees don't go over the line of your toes), as you exhale, return to the starting position. Sit 15-20 times.
Twist - 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 elbows to the sides and chin up. Do this exercise 10 times. Here the rectus abdominis muscle works, on which the abdominal cubes appear.
Twist - option 2
The 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. Do the exercise 8 times for each side. The oblique abdominal muscles are being worked out.
Raise your feet
At the initial level, this exercise can be performed lying on the floor, a more complicated option is an exercise on a wall bar or bars. So, lying on the floor, straightening your legs, you can hold the sofa in your hands or fold it behind your head. Pull your stomach in and press it into your back, don't lift your lower back off the floor. Slowly raise your straight leg to the highest possible height for you (ideally perpendicular to the floor), hold it in this position for a few seconds and try to lower it slowly. Repeat 8 times.
"Bicycle"
Lie on the floor, clasp your hands behind your head, lift your legs up, bend your knees and "swing" for 1-2 minutes or more. Do the best.
Pillow exercise. Lie on your back, hold the pillow with your feet, raise it 45 degrees and draw circles of different sizes in the air until the muscles begin to burn. Don't do painful exercises, but try to give your best.
Lifting of the basic torso. They are performed by lying on your back, bending your knees, and extending your elbows behind your head. Don't press your chin to your chest and don't 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 is to work out not only the abdominal muscles, but also the back. Lie on your stomach and lift your legs (don't bend them, keep them straight). Do 4 beats with your feet (one against the other), relax for a few seconds. Repeat the "scissors" 4-5 times.
"Superman"
Take the starting position - lie on your stomach, stretch your arms forward. Lift your right arm and opposite leg and stretch, stretching your back and stomach. 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 one more time.
"Board"
This is another static exercise, but it is very effective for the abs and sides, but quite difficult to do. Take the emphasis lying down, leaning on the elbows, the body should be flat and tight like a rope, do not bend the back, do not lift the buttocks. Hold this position for 1-2 minutes. If this is too long and difficult for you, then hold it as long as you can, but at least 10 seconds. Due to the fact that the stomach, back, lower back, legs and buttocks are tense, subcutaneous fat is burned and many muscles in your body are strengthened.
Standing side bend
Such inclinations will help to get rid of extra centimeters on the sides and find a beautiful waist. Stand straight with your feet slightly apart, and perform 10 right bends as low as possible, slide your right hand under your thigh, and with your left hand, stretch your head to the side. Then make 10 bends to the left. It will be more effective if you have a weighting agent in your hands.
The "mill" exercise is performed from the same starting position as the previous one, only the incline is performed forward, touching the toes of the opposite foot in turn with the hands. Don't bend your legs at the knees, so you'll also be straining the back muscles of your hips and buttocks.
Gym circle
The rotation of the gymnastic circle at the waist encourages the breakdown of fat in the abdomen and sides, pulling the waist perfectly. You can rotate the loop from 10 minutes to half an hour and even more if you wish. You can choose metal or plastic hula hoops with attachments. The main thing is that it weighs no more than 2 kg, otherwise bruising is inevitable.
fitness training
Fitball will help strengthen the relief of the abdominal muscles. The secret of this type of exercise is that you need to keep your body balanced, as you bend your torso back and forth to your knees. Also, remember to monitor your breathing.
Combine diet with exercise
You need to understand that physical activity alone will not give the desired results for those who are overweight. In this case, you can achieve the opposite effect - a visual increase in the volume of muscle tissue will increase your weight. Therefore, fitness trainers recommend combining exercise with proper nutrition. This way you will achieve the best results in no time.