Beautiful female sexy belly, thin waist that drives men crazy. . . Well, what woman does not want it? Unfortunately, we have each faced (or will still face) the problem of extra hateful inches on the stomach and sides. This is due either to the wrong rhythm in life and nutrition, or pregnancy and recovery after childbirth. And the hardest part is that fat leaves the stomach and sides.
Everyone wants a beautiful fit, but few are willing to work hard at it. Some heredities allow you to eat everything and not get better, others do not. Yes, it is insulting and unfair. You can mourn for two minutes and then gather 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 to lose weight on the stomach and sides every day, you can try to hang a calendar on the wall in front of your eyes and mark it every day you have 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 the general condition of the body are improved.
Remember to warm up all your muscles before starting the workout. As a warm-up, you can run on site and basic exercises from the school's physical education. It is advisable to get a gym bra and wear comfortable clothes for training.
Exercises for regular training
The most favorable time for physical activity is considered from kl. 10 for breakfast or from kl. 18 to 20. 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 exercise, as with intense exercise you will sweat and lose water from the body, and you will need to rebuild its reserves. For successful weight loss in the sides and abdomen, do at least 3 or 4 times a week. But it will still be better to spend 30-40 minutes for the exercises every day. Do not 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, place your legs at a distance of 20 cm from each other. When you inhale, squat 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 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 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, where the abs cubes appear.
Twisting - option 2
PI is the same as in the first option, but when lifting, reach with your right elbow to the left knee and vice versa. Do the exercise 8 times for each side. The oblique abdominal muscles are worked out.
Leg lift
At the initial level, this exercise can be performed lying on the floor, a more complicated option would be a workout on a wall bar or a cross bar. So lie on the floor, lay your legs straight, you can hold on to the couch with your hands or fold them behind your head. Pull your stomach in and press it against your back, do not lift your lower part of the floor. Lift 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 lower them slowly. Repeat 8 times.
"Bike"
Lie on the floor, keep your hands behind your head, lift your legs up, bend your knees and "pedal" for 1-2 minutes or longer. Do your best.
Pillow exercise. Lie 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. Do not do any painful exercise, but try to give your best.
Basic torso lifts. They are performed lying on your back while bending your knees and spreading your elbows behind your head. Do not press your chin against your chest or strain your neck. Inhale while lying on the floor, exhale while sitting. It is necessary to implement 16-20 such elevators.
"Broken scissors"
This exercise is for training not only the abdominal muscles but also the back. Lie on your stomach and lift your legs (do not bend them, keep them straight). Make 4 presses with your feet (one against the other), relax for a few seconds. Repeat "scissors" 4-5 times.
"Superman"
Take the starting position - lie on your stomach, stretch your arms forward. Lift your right arm and opposite legs and stretch them, straining 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.
"Plank"
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to perform. Emphasize lying and leaning on your elbows, your body should be flat and tight like a leash, 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, hold on 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, fat is burned subcutaneously and many muscles in your body are strengthened.
Standing side bends
Such inclinations help to get rid of extra inches 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, slide your right hand down your thigh, and stretch with your left hand over your head to the side. Then make 10 bends to the left. It will be more effective if you hold weights in your hands.
Exercise "mill" is performed from the same starting position as the previous one, only inclines are performed forward, touching opposite toes alternately with hands. Do not bend your legs at the knees so you will also stretch the back muscles of the hips and buttocks.
Gymnastics bar
The rotation of the gymnastic bar at the waist promotes the breakdown of fat on the abdomen and sides, and pulls the waist perfectly. You can turn the bracket from 10 minutes to half an hour and even more if desired. You can choose a metal hula hoop or a plastic with accessories. The most important thing is that it does not weigh more than 2 kg, otherwise bruising can not be avoided.
Fitball exercise
Fitball helps to strengthen the relief of the abdominal muscles. The secret of this type 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 to 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. This way you get the best result in a short time.