Beautiful female sexy tummy, thin waist, driving men crazy . . . Well, what woman does not want that? Unfortunately, each of us has faced (or will still face) the problem of extra hateful centimeters on the stomach and sides. This is due either to the wrong rhythm of life and nutrition, or pregnancy and postpartum recovery. And the most difficult thing is that fat leaves the abdomen and sides.
Everyone wants to have a beautiful fit figure, but only a few are willing to work hard on it. For some, heredity allows you to eat everything and not get better, others do not. Yes, this is insulting and unfair. You can grieve for two minutes, and then collect your thoughts and strength and start working on yourself.
The hardest part about losing weight and exercising is self-organization. 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 not be lazy to do exercises for losing 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 on which you trained. You can even set a reminder on your phone.
With regular exercise, you will see good results on your stomach and sides in two to three weeks:
- Fat deposits will decrease;
- 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 exercise. As a warm-up, you can run on the spot and elementary exercises from school physical education. It is advisable to get a gymnastic hoop and wear comfortable clothes for training.
Exercises for regular training
The most favorable time for physical activity is considered from 10 am to lunchtime or from 6 pm to 8 pm. But not everyone can adjust their schedule to this time frame, so find your one that works best. 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 the body, and you need to replenish its reserves. For successful weight loss in the sides and abdomen, you need to do at least 3 or 4 times a week. But it will still be better to devote 30-40 minutes to the exercises every day. Don't be lazy.
Squats
This exercise will not only make the gluteal muscles elastic and beautiful, but also tighten the abdominal muscles. Use weights: dumbbells or two liter bottles of water. Stand up straight, draw in your stomach, put your legs at a distance of 20 cm from each other. As you inhale, squat with your arms extended forward (do not lift your heels off the floor, make sure that your knees do not go beyond the line of your toes), as you exhale, return to the starting position. Sit down 15–20 times.
Twisting - 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 the PI (starting position). Keep your elbows out to the sides and your chin up. Do this exercise 10 times. Here the rectus abdominis muscle works, on which the abs cubes appear.
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. Do the exercise 8 times for each side. The oblique abdominal muscles are being worked out.
Leg raises
At the initial level, this exercise can be done lying on the floor, a more complicated option will be a workout on a wall bars or a crossbar. So, lie on the floor, put your legs straight, you can hold onto the sofa with your hands or fold 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 up to the highest possible height 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, bending at the knees, and "pedal" for 1-2 minutes or longer. Do your best.
Pillow exercise. Lying on your back, hold the pillow with your feet, raise them 45 degrees and draw circles of different sizes in the air until the muscles begin to burn. Don't do any painful exercise, but try to give your best.
Basic torso lifts. They are performed lying on the back, 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 lifts.
"Broken scissors"
This exercise is for working out not only the abdominal muscles, but also the back. Lie on your stomach and raise your legs (do not bend them, keep them straight). Do 4 taps 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, straining your 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 one more time.
"Plank"
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to perform. Take an emphasis lying, leaning on your elbows, the body should be flat and taut like a string, do not bend your back, do not lift your ass up. Hold this position for 1-2 minutes. If this is too long and difficult for you, then hold out 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 in your body are strengthened.
Standing side bends
Such slopes will help to get rid of extra centimeters on the sides and find a beautiful waist. Stand straight with your legs slightly apart, and perform 10 bends 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 bends to the left. It will be more effective if you hold weighting agents in your hands.
Exercise "mill" is done from the same starting position as the previous one, only inclinations are performed forward, alternately touching opposite toes with hands. Do not bend your legs at the knees, so you will also stretch the back muscles of the hips and buttocks.
Gymnastic hoop
The rotation of the gymnastic hoop at the waist promotes the breakdown of fat on the abdomen and sides, perfectly draws the waist. You can spin the hoop from 10 minutes to half an hour and even more if desired. You can choose a metal hula hoop or a plastic one with attachments. The main thing is that he does not weigh more than 2 kg, otherwise bruises cannot be avoided.
Fitball exercise
Fitball will help to strengthen the relief of the abdominal muscles. The secret of this kind of gymnastics is that you need to keep your body in balance, while doing torso bends back and forth to the knees. Also, remember to monitor your breathing.
Combine diet with exercise
You need to understand that physical activity alone will not give the desired result for those who have a lot of excess weight. In this case, you can achieve the opposite effect - the increasing volume of muscle tissue will visually add weight to you. Therefore, fitness trainers advise combining exercise with proper nutrition. This way you will achieve the best result in a short time.