Beautiful female sexy belly, slim waist, driving men crazy. . . So what kind of woman doesn't want that? Unfortunately, each of us has faced (or will continue to face) the problem of extra hateful inches on the abdomen and sides. This is due either to the wrong rhythm of life and nutrition, or to pregnancy and recovery after birth. And the most difficult thing is that the fat leaves the abdomen and sides.
Everyone wants to have a beautiful figure, but only a few are willing to work hard on it. Some heredities allow you to eat everything and not get better, others do not. Yes, this is offensive and unfair. You can grieve for two minutes, then gather your thoughts and strength and start working on yourself.
The most difficult part of 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 weight loss exercises on the abdomen and sides every day, try to hang a calendar on the wall in front of your eyes and mark on it every day you have trained. You can even set a reminder on your phone.
With regular exercise you will see good results on the abdomen and sides after two to three weeks:
- Fat deposits will decrease;
- The skin will tighten;
- Blood circulation and general condition of the body will improve.
Remember to warm up all your muscles before you start training. As a warm-up you can run on the spot and basic exercises from school physical education. It is recommended to take a gymnastic hoop and wear comfortable clothes for training.
Exercises for regular training
The most favorable time for physical activity is considered from 10 to noon or from 18 to 20 hours. But not everyone can adjust their schedule to this time period, so find your convenient option. Do not exercise immediately after eating and do not eat immediately after exercise. You can drink small amounts during a workout, because with hard exercise you will sweat and lose water from the body and you need to replenish its reserves. For successful weight loss on the sides and abdomen, you should do at least 3 or 4 times a week. But still it will be better to spend 30-40 minutes of exercise every day. Do not be lazy.
Squats
This exercise will not only make the gluteal muscles elastic and beautiful, but will also tighten the abdominal muscles. Use weights: dumbbells or two-liter bottles of water. Stand up straight, pull your abdomen, place your legs at a distance of 20 cm from each other. As you inhale, squat with your arms outstretched (do not lift your heels off the floor, make sure your knees do not protrude beyond the line of your toes), while exhaling, return to the starting position. Sit 15-20 times.
Twisting - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift the shoulder blades off the floor and tighten the abdominal muscles, hold this position for 5 seconds, return to PI (starting position). Keep your elbows to the side and your chin up. Do this exercise 10 times. This is where the rectus abdominis muscle works, on which the abdominal cubes appear.
Twisting - option 2
The PI is the same as in the first version, but when lifting you must reach the left elbow with the right elbow and vice versa. Do the exercise 8 times for each side. The oblique abdominal muscles are developed.
Lifting the legs
At the initial level, this exercise can be done lying on the floor, a more complex option would be a drill on a wall or crossbar. So, lie on the floor, put your feet straight, you can hold the sofa with your hands or fold them behind your head. Pull your stomach and press it to your back, do not lift your lower back off the floor. Slowly raise your straight legs 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. Repeat 8 times.
"Bicycle"
Lie on the floor, squeeze your arms behind your head, lift your legs up, bend at the knees and "pedal" for 1-2 minutes or more. Do your best.
Exercise with pillows. Lie on your back, hold the pillow with your legs, raise them to 45 degrees and draw in the air circles of different sizes until the muscles begin to burn. Do not do any painful exercises, but try to do your best.
Basic torso lifts. They are performed lying on your back, while bending the knees and unfolding 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 perform 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). Do 4 taps with your feet (against each other), relax for a few seconds. Repeat the "scissors" 4-5 times.
"Superman"
Take a starting position - lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch them, tensing your back and abdomen. Lower and repeat on the other side. Now lift and stretch both arms and legs, hold this position for 10 seconds and relax. Make Superman one more time.
"Board"
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to perform. Emphasize lying down, leaning on the elbows, the body should be flat and stretched like a string, do not bend your back, do not lift your butt up. Hold this position for 1-2 minutes. If this is too long and difficult for you, then hold 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 tense, subcutaneous fat is burned and many muscles in your body are strengthened.
Standing side bends
Such slopes will help you get rid of extra inches on the side and find a beautiful waist. Stand upright with your legs slightly apart and perform 10 turns to the right as low as possible, sliding your right hand along your thigh and stretching your left hand over your head to the side. Then make 10 turns to the left. It will be more effective if you hold weights in your hands.
The "mill" exercise is done from the same starting position as the previous one, only the inclines are performed forward, touching the opposite fingers regularly with the hands. Do not bend your legs at the knees, as this will stretch the muscles of the back of the thighs and buttocks.
Gymnastic hoop
The rotation of the gymnastic hoop at the waist promotes the breakdown of fat on the abdomen and sides, perfectly attracts the waist. You can rotate the hoop from 10 minutes to half an hour and even more if you wish. You can choose a metal hoop for hula or plastic with attachments. The main thing is that it does not weigh more than 2 kg, otherwise bruises can not be avoided.
Fitball exercise
Fitball will help 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 leaning your torso back and forth to your knees. Also, be sure to watch 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 - increasing the volume of muscle tissue will visually add weight. That's why fitness trainers advise you to combine exercise with proper nutrition. This way you will achieve the best result in a short time.