Beautiful women's sexy belly and slender waist make men crazy. . . Ah, which woman doesn't want it? Unfortunately, each of us faces (or will still face) the problem of extra centimeters on the abdomen and sides. This is either due to the wrong pace of life and nutrition, or due to pregnancy and postpartum recovery. The hardest part is that the fat leaves the abdomen and sides.
Everyone wants to have a beautiful figure, but only a few people are willing to work hard for it. Some genetics allow you to eat everything without getting better, and some don't. Yes, this is insulting and unfair. You can be sad for two minutes, then gather your thoughts and strength, and start working hard for yourself.
The hardest part of weight loss and exercise 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 or lazily do abdominal and side weight loss exercises every day, try to hang a calendar on the wall in front of you and write down every day you train on it. You can even set reminders on your phone.
Through regular exercise, you will see good results on the abdomen and sides within two to three weeks:
- Fat accumulation will decrease;
- The skin will tighten;
- The blood circulation and general health of the body will be improved.
Be sure to remember to warm up all the muscles before you start working out. As a warm-up, you can practice on-site running and basic exercises in school physical education. It is recommended to wear gymnastics hoop and wear comfortable clothes for training.
Regular training exercises
The most suitable time for physical exercise is from 10 am to lunch time or 6 pm to 8 pm. But not everyone can adjust their schedule based on this time frame, so find your own convenient choice. Do not exercise immediately after meals, and do not eat immediately after exercise. You can drink a small amount of water during training, because strenuous exercise will cause sweating and loss of water, and you need to replenish your reserves. To successfully reduce the weight on your side and abdomen, you need to do it at least 3 to 4 times a week. But it is better to spend 30-40 minutes practicing every day. Don't be lazy.
Squat
This exercise not only makes the gluteal muscles elastic and beautiful, but also tightens the abdominal muscles. Use weight: dumbbells or two liters of bottled water. Stand up straight, tuck your abdomen in, and keep your legs 20 cm apart. When you inhale, stretch your arms forward and squat down (do not lift your heels off the ground, make sure your knees do not exceed the toe line), and return to the starting position when you exhale. Sit down 15-20 times.
Twisting-Option 1
Lie on the floor, bend your knees and cross your arms behind your head. Lift the shoulder blades off the ground, tighten the abdominal muscles, maintain this position for 5 seconds, and return to the PI (starting position). Keep your elbows extended to the sides and your chin up. Do this exercise 10 times. Here the rectus abdominis works, and the abdominal muscle cubes appear on the rectus abdominis.
Twisting-Option 2
PI is the same as the first option, but when lifting, you need to extend your right elbow to your left knee, and vice versa. Do 8 exercises on each side. The oblique abdominal muscles are working out.
Raise leg
At the initial level, this exercise can be done lying on the floor, and a more complex option is to exercise on a wall pole or a cross bar. So, lying on the floor with your legs straight, you can grab the sofa with your hands or fold them behind your head. Press your stomach in, leaning against your back, and don't lift your lower back off the floor. Slowly raise your straight legs to the highest possible height (preferably perpendicular to the floor), hold them in this position for a few seconds, and then try to lower them slowly. Repeat 8 times.
"bike"
Lie on the floor, put your hands behind your head, lift your legs up, bend your knees, and "pump" for 1-2 minutes or more. Do your best.
Pillow movement. Lie on your back with your feet resting on the pillows, raise 45 degrees, and draw circles of different sizes in the air until your muscles begin to burn. Don't do any painful exercises, but do your best.
Basic torso lift. They lie on their backs while bending their knees and spreading their elbows behind their heads. Don't press your chin against your chest, and don't strain your neck. Lie on the floor and breathe in, and breathe out while sitting. 16-20 such lifts need to be completed.
"Broken Scissors"
This exercise can not only exercise the abdominal muscles, but also exercise the back. Lie on your stomach and raise your legs (do not bend, keep straight). Tap 4 times with your feet (one against the other) and relax for a few seconds. Repeat "scissors" 4-5 times.
"Superman"
Take the starting position-lying on your stomach and stretching your arms forward. Raise your right arm and other leg and stretch them, tightening your back and abdomen. Lower and repeat on the other side. Now raise and extend your arms and legs, hold this position for 10 seconds, and then relax. Be Superman again.
"plate"
This is another static exercise, but it is very effective on the abdomen and sides, but it is difficult to perform. Lie on your back with your elbows on the ground, and your body is straight and tight as a rope. Don't bend over and don't lift your butt. Maintain this position for 1-2 minutes. If this is too long and difficult for you, stick to it as much as possible, but at least 10 seconds. Because the abdomen, back, lower back, legs and buttocks are in tension, subcutaneous fat is burned and many muscles of the body are strengthened.
Standing side bend
This tilt will help to get rid of the extra centimeters on the side and find a beautiful waist. Stand up straight with your legs slightly apart, bend to the right 10 times as low as possible, slide your right hand down your thigh, and stretch your left hand on top of your head to one side. Then bend it to the left 10 times. It will be more effective if you hold the weighting agent in your hand.
The practice "grinding" is carried out from the same starting position as the previous one, just leaning forward, alternating hands touching the opposite toes. Do not bend your legs at the knees, as this will also stretch the back muscles of the hips and buttocks.
Gymnastics hoop
The rotation of the waist gymnastics hoop promotes the decomposition of fat on the abdomen and side, and perfectly outlines the waist. If needed, you can rotate the hoop for 10 minutes to half an hour or more. You can choose a metal hula hoop or a plastic hula hoop with accessories. The most important thing is that its weight does not exceed 2 kg, otherwise bruising will inevitably occur.
Fitness ball
The fitness ball will help strengthen the relaxation of the abdominal muscles. The secret of this kind of gymnastics is that you need to keep your body balanced while bending your torso back and forth to your knees. Also, remember to monitor your breathing.
Combine diet and exercise
You need to understand that physical exercise alone will not bring desired results to people who are overweight. In this case, you can achieve the opposite effect-the increase in muscle tissue volume will increase your weight visually. Therefore, fitness coaches recommend combining exercise with proper nutrition. In this way, you will get the best results in a short time.