It's spring, which means swimsuit season is coming soon. Today we will tell you about effective ways to achieve a tight figure! We will also look at what causes fat deposits and why exercises to lose weight in the abdomen and sides are necessary.
Looking ahead, it's not just a matter ofpreparing for summer.
There are more benefits than you think
Abdominal and side slimming exercises will bring you more benefits than it seems at first glance. Let's take a look at what benefits you can get from regular exercise in these areas.
Reducing 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 belly fat levels will decrease.Improved stance. Your figure will become more attractive and aesthetic.You feel better. Exercising can help reduce stress and depression and increase energy levels.
However, 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 a sufficient level of daily physical activity are the keys to success.
Causes of fat deposits
Fat accumulations in the abdomen and sides do not appear suddenly. It is important to understand that fats perform 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 deal with the problem, you need to know your enemy by sight. The main causes of fat accumulation can be:
unhealthy diet: regular consumption of high-calorie foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the diet;lack of physical activity which leads to a decrease in the rate of metabolism, accumulation of fat deposits and a decrease in muscle mass;genetic factors orchange opinions in a hormonal background (including against the background of increased stress levels);lack of sleep. Metabolism is disturbed due to chronic sleep disturbance, we think the consequences are obvious;alcohol consumption. Few people know that alcoholic beverages are very high in calories. As well as accompanying snacks and meals;age. Stomach and flank fat deposits are inevitable as you age, but regular exercise can help delay this.
Weight lossーa 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 exercise, reduce the risk of injury and increase the effectiveness of exercise. Never perform an exercise on a "cold" body, it will definitely not thank you.
Below are a few exercises you can use as a warm-up before your abs and sides workout.
Lateral muscle stretch: standing on the floor, raise your right hand up and tilt your body to the left, stretching the side muscles. Then repeat the exercise on the other side.Pelvic rotations: Standing on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly begin to rotate the pelvis around its axis, first in one direction, then in the other.Abdominal stretch: Standing on the floor, raise your arms up and stand on your toes. Then slowly bend forward, stretching your abdominal muscles.Stretching the muscles of the lower back: standing on the floor, lunge forward, bend your right leg at the knee at a right angle and slowly turn to the bent leg. Place your right hand on the knee of the bent leg and extend your left arm upwards, stretching the muscles of the 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 for slimming the stomach and sides
Let's go to the most interesting thing - 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 take much time. Their regular application is the right way to the ideal figure.
Vacuum An unusual exercise that uses the deep transverse muscles and the diaphragm. Do 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 the nose, then inhale through the nose, exhale through the mouth.
- With the chin pressed to the chest, try to pull the walls of the abdominal cavity towards the 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.
Abdominal 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.
Lateral crunches Complicate the previous task by performing lateral crunches.
- As you rise, twist your torso to the right, trying 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 a large number of muscles, including the abdomen, 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 pose for 30 seconds or more.
Sideboard Modify the previous exercise with a side plank.
- Lie on your side with your left hand on the floor.
- Tighten your abdominal muscles 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.
A bicycle - Lie on your back, bend your knees and lift your legs.
- Make movements like riding a bicycle, alternately pulling your knees to your chest.
- Do the exercise for 30 seconds or more.
a boat - Sit on the floor, bend your knees slightly and lift them into the air to create a boat shape.
- Keep your hands parallel to the floor and your body balanced.
- Hold this position for 30-60 seconds, then relax.
scissors - Lie on your back and raise your legs straight up.
- Spread your legs, then cross them, move one leg over the other, etc.
- Complete at least 10 repetitions.
Burpees Exercise withhigh cardio loadwill speed up the fat burning process. The exercise is aerobic, i. e. the body receives more oxygen, which is why a positive effect is achieved.
- Take a starting position - feet shoulder-width apart, hands on the waist.
- Go into a back squat with your hands on the floor, then jump into a plank position and return to a back squat.
- Complete reps by jumping up with an overhead clap and return to starting position.
Bent squats - Starting position: stand for regular squats, hands clasped in front of you.
- Do a squat, remember to move the pelvis down and back, behind the heels. Squat until your thigh is parallel to the floor.
- Stand up and lean to the left, extending your right arm overhead.
- On your next rep, bend over to the other side for a total of 5-7 reps on each side.
The intensity of training depends on your fitness level, listen to your body. For a greater effect, train 3-4 times a week, combining cardio and strength exercises.
The right nutrition
There are many approaches to healthy eating, and each may be effective for different people. However, 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 take in fewer calories than you expend. 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 element in proper nutrition because they help maintain and build muscle mass. In addition, proteins reduce appetite and speed up metabolism.Reduce your carb 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 and flour, which can quickly raise blood sugar levels and lead to the accumulation of body fat.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 keeps 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 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 changes in diet should be gradual and should be consulted with a doctor ornutritionist. Especially if you have any illnesses or digestive problems.