If the natural balance between the amount of calories consumed and expended is violated, excess fat begins to be deposited in the human body. In women, this occurs mainly in local areas: the hips, abdomen, sides and buttocks are often the first to be affected.
It is difficult for some women to lose weight in the abdomen (many people put on weight in this area especially after giving birth), others in the hips and buttocks area, and others betray their sides treacherously.
Obesity is becoming a real problem for humanity, it must be dealt with comprehensively. Physical exercise, combined with proper nutrition, provides a quick and sustainable weight loss result.
Today our topic will be exercises to lose weight on the abdomen and sides. Due to the frequent accumulation of fat deposits in the abdomen in men, this set of exercises is also suitable for them.
How to quickly get rid of the stomach after childbirth?
Even with good genetics, women who have recently become mothers are unhappy with the changes that have taken place in their figure after the birth of a child. This moment increases the risk of a dangerous condition. Especially for women, the condition of the abdomen is depressing.
It is necessary to deal with excessive fat deposits on the sides and abdomen after childbirth with a complex method: combining proper nutrition with low carbohydrate content, strength training, cardiovascular exercises (running, swimming, aerobics, cycling) and breathing techniques , and you can quickly get rid of the hated "rescue circle".
For quick weight loss in the abdomen, you will not need expensive advanced equipment and simulators and a gym, just being at home is enough.
After a week of daily exercise for 15 minutes, you will get rid of sagging and bulging belly fat after giving birth, strengthen your abdominal muscles and at the same time increase your popularity among men.
Action plan
The type of physical activity chosen is determined by the degree of need to get rid of fat deposits.
Provided that the fat has managed to be deposited not only on the abdomen, but also on the legs, buttocks, light aerobic loads are suitable (morning jogging, gymnastics, modeling, volleyball, water aerobics, jumping rope, swinging legs while standing, etc. ). ). In other cases (including after childbirth), strength physical exercises will be required at home.
It is not worth following a strict diet and eliminating deposits on the sides and abdomen, but in any case you will have to change your eating habits. It is enough for women after childbirth to simply speed up their metabolism, for this it is better to combine exercises for the abdomen with refusing to eat after 18: 00. For men, we recommend that you stop drinking alcohol and smoking for a while.
We also advise you to abandon the consumption of fried foods with an abundance of fatty oils, semi-finished products, breads, carbonated drinks. Instead, you need to get used to eating protein foods, dried fruits, vegetables, and drinking at least a liter of plain, non-carbonated water.
The ideal regimen to lose weight in the abdominal region for women and men is considered to be exercising on alternate days, when relaxation follows intense exercise.
Duration and intensity of classes
The ideal time for maximum manifestation of the effect of exercises at home are periods of 11 to 14 hours, as well as 18 to 20 hours. Another prerequisite for a productive workout is to eat at least 2 hours before the start of classes. Also, don't exercise 2 hours or less before going to bed.
Every home workout should start with warming up your muscles. Of course, those who adhere to a sedentary lifestyle will have difficulties at first, as the activated muscles, joints and tendons will start to ache, but after a week everything should return to normal.
Don't worry: this problem affects both men and women - the latter even after childbirth. To reduce the level of pain, do stretching exercises after class (eg standing, grab the ankle from behind, pull it towards the buttocks). Those who want to continue training for more than a month should consider increasing the load, as getting used to the intensity level reduces the effectiveness of the training.
Exercises
The famous fitness trainer, TV presenter and men's favorite laughs that if you can't tie your shoelaces because of your own big belly (it appeared from sitting at the computer or after giving birth), it's definitely time to do something about it. this!
Consider the top recommended exercises to lose weight on the abdomen and sides:
- standing, we make leg movements to the left and to the right: 20 times on each side. This exercise strengthens the oblique muscles of the bench press and encourages the burning of excess fat in the abdominal region;
- run in place, run, jump rope;
- bodyflex exercise: supporting the hands on the hips, we draw the stomach, trying to bring the ribs forward;
- One of the main elements of yoga is the plank. Just position yourself as in push-ups and keep your body weight off the ground as much as possible. This exercise strengthens the muscles on the anterior surface of the abdomen;
- a classic exercise, familiar to us in school physical education classes, is the press swing. Bending the legs at the knees and connecting the heels, we pull the torso towards the hips, touching the knees with the head;
- modify the previous exercise by spreading the knees to the sides. The trainer calls this pose the "diamond". Its effectiveness is much greater than the classic version;
- lying on the back, arms to the sides, legs connected and turned to one side;
- standing, bend the torso alternately in one direction and then in the other;
- one more exercise: standing, stretch your arms up, lean forward (touch the floor with your hands). Then, supporting one hand on the floor, lift the other and turn your body to the side. Hold this position for about a minute.
Many are interested in the correct duration of training and its intensity. The weight loss program for women and men offers short interval training with non-stop approaches to boosting metabolism. The trainer advises doing 3 or 4 exercises, 2-3 sets each. One approach includes 15-20 exercises.
don't stop there
The fast pace of modern life dictates its own rules, the implementation of which is difficult to combine with careful personal care. A sedentary lifestyle causes an increase in fat deposits in the abdomen and sides, in the pretty half, a bad condition of the abdomen usually occurs after childbirth. To get rid of the hated layer of fat, as well as to regain the attention of men, we recommend that you regularly perform effective exercises and follow the rules of a healthy diet.
It will be important to regularly browse sports websites on the Internet to find out what new techniques and approaches can be applied to lose weight. And with the elimination of those extra pounds, good mood and good mood will return to you!