Beautiful female sexy belly, slim waist, driving men crazy. . . Well, what woman doesn't want that? Unfortunately, each of us has faced (or will continue to face) the problem of the obnoxious extra inches on the stomach and sides. This is due to poor lifestyle and nutrition, or pregnancy and postpartum recovery. And the most difficult thing is that the fat comes out of the abdomen and the sides.
Everyone wants to have a beautiful fit figure, but only a few are willing to work hard at it. Some inheritances allow you to eat everything and not improve, others do not. Yes, this is insulting and unfair. You can cry for two minutes and then collect your thoughts and forces and start working on yourself.
The hardest part of losing weight and exercising is self-organization. You need to get rid of old bad habits and start new good habits. 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 hanging a calendar on the wall in front of your eyes and mark on it every day that you train. You can even set a reminder on your phone.
With regular exercise, you will see good results on the stomach and sides in two to three weeks:
- Fat deposits will decrease;
- The skin will tighten;
- They will improve blood circulation and the general condition of the body.
Make sure you remember to warm up all of your muscles before beginning the exercise. As a warm-up, you can run on the field and elementary exercises of school physical education. It is advisable to get a gymnastic hoop and wear comfortable clothes to train.
Exercises for regular training.
The most conducive time for physical activity is considered from 10 in the morning until lunch time or from 18 to 20 hours. But not everyone can adjust their schedule to this time frame, so find your own convenient option. Do not exercise immediately after meals and do not eat immediately after exercise. You can drink small amounts during training, as with diligent exercise you will sweat and lose water from your body, and you must replenish your reserves. To successfully lose weight on the sides and abdomen, you need to do it at least 3-4 times a week. But it will still be better to spend 30-40 minutes on exercises every day. Don't be lazy.
Squats
This exercise will not only make your glute muscles elastic and beautiful, but it will also tighten your abdominal muscles. Use weights: dumbbells or two-liter water bottles. Stand up straight, draw the stomach, place the legs at a distance of 20 cm from each other. While inhaling, squat down with your arms extended forward (do not lift your heels off the floor, make sure your knees do not go beyond the line of your toes), while exhaling, return to the starting position. Sit 15 to 20 times.
Twist - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift your shoulder blades off the ground and tighten your abdominal muscles, hold this position for 5 seconds, return to the PI (starting position). Keep your elbows out to the side and your chin up. Do this exercise 10 times. Here the rectus abdominis muscle works, in which the abdominal cubes appear.
Twist - option 2
The PI is the same as in the first option, but when lifting, you must reach the left knee with the right elbow and vice versa. Do the exercise 8 times on each side. The oblique abdominal muscles are being exercised.
Raised legs
In the initial level, this exercise can be performed lying on the floor, a more complicated option will be a training on wall bars or on a crossbar. So, lie down on the floor, put your legs straight, you can hold the sofa with your hands or bend them behind your head. Pull your stomach in and press it against your back, do not lift your lower back off the floor. Raise your straight legs slowly to the highest possible height for you (ideally perpendicular to the floor), hold them in this position for a few seconds and try to lower them slowly. Repeat 8 times.
"Bike"
Lying on the floor, clasp your hands behind your head, lift your legs, bend your knees, and "pedal" for 1-2 minutes or more. Do your best.
Pillow exercise. Lying on your back, support the pillow with your feet, raise them 45 degrees and draw circles of different sizes in the air until the muscles start to burn. Don't do any painful exercises, but try to do your best.
Basic torso raises. They are performed lying on the back, bending the knees and extending the elbows behind the head. Don't press your chin against your chest and don't strain your neck. Inhale while lying on the floor, exhale while sitting. It is necessary to complete between 16 and 20 elevators of this type.
"Broken scissors"
This exercise is to exercise not only the abdominal muscles, but also the back. Lie on your stomach and lift your legs up (don't bend them, keep them straight). Do 4 strokes with your feet (one against the other), relax for a couple of seconds. Repeat "scissors" 4-5 times.
"Superman"
Take the starting position: lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch them out, stretching your back and abdomen. Go down and repeat on the other side. Now lift and extend both arms and legs, hold this position for 10 seconds and relax. Do Superman one more time.
"Plank"
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to perform. Put emphasis lying down, leaning on the elbows, the body should be flat and taut like a rope, do not bend your back, do not lift your butt. Hold this position for 1-2 minutes. If this is too long and difficult for you, then hold on for as long as you can, but at least 10 seconds. Due to the fact that the abdomen, back, lower back, legs and buttocks are in tension, subcutaneous fat is burned and many muscles of the body are strengthened.
Side curves standing
Such inclinations will help to get rid of the extra centimeters on the sides and find a beautiful waist. Stand straight with your legs slightly apart and perform 10 push-ups to the right as low as possible, sliding your right hand down your thigh and, with your left hand, stretch over your head to the side. Then make 10 turns to the left. It will be more effective if you have weighting agents on your hands.
The "mill" exercise is performed from the same starting position as the previous one, only forward bends are performed, touching the opposite fingers alternately with the hands. Do not bend your legs at the knees, so you will also stretch your back muscles in your hips and glutes.
Gymnastic hoop
The rotation of the gymnastic hoop at the waist promotes the decomposition of fat in the abdomen and sides, perfectly draw the waist. You can spin the hoop for 10 minutes to half an hour and even longer if you like. You can choose a metal hula hoop or a plastic one with accessories. The main thing is that it weighs no more than 2 kg, otherwise bruising cannot be avoided.
Fitball exercise
Fitball will help strengthen abdominal muscle relief. The secret of this type of gymnastics is that you need to keep your body in balance, while doing push-ups from the torso back and forth up to the knees. Also, remember to monitor your breathing.
Combine diet with exercise
You must understand that physical activity alone will not give the desired result for those who are very overweight. In this case, you can achieve the opposite effect: the increasing volume of muscle tissue will visually add weight to you. Therefore, fitness trainers recommend combining exercise with proper nutrition. In this way you will get the best result in a short time.