Beautiful female sex belly, slim waist, driving men crazy. . . Well, what woman does not want this? Unfortunately, each of us has faced (or will continue to face) the problem of the extra hateful centimeters in the stomach and sides. This is due to the wrong pace of life and nutrition, or pregnancy and postpartum healing. And the hardest thing is that the fat leaves the belly and sides.
Everyone wants to have a beautiful figure, but only a few are willing to work hard for it. Some legacies allow you to eat everything and not improve, others do not. Yes, this is offensive and unfair. You can grieve for two minutes, and then gather your thoughts and strength and start working for yourself.
The hardest part about losing weight and exercising is self-discipline. You need to get rid of old bad habits and start new good habits. This applies to food and physical activity. In order not to forget and not to be lazy to do exercises for weight loss in 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 that you have trained. You can even put a reminder on your phone.
With regular exercise, you will see good results on your abdomen and sides in two to three weeks:
- Fat deposits will decrease;
- The skin will tighten;
- Blood circulation and general condition of the body will be improved.
Make sure you remember to warm up all your muscles before starting the workout. As a warm-up, you can run on the spot and elementary exercises from school physical education. It is advisable to get a gym belt and wear comfortable workout clothes.
Exercises for regular training
The most favorable time for physical activity is considered from 10 am to lunch or from 6 pm to 8 pm. But not everyone can adjust their schedule in this time frame, so find your convenient option. Do not exercise immediately after eating and do not eat immediately after exercise. You can drink small amounts during exercise, as with strenuous 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 it at least 3 or 4 times a week. But it would be even better to devote 30-40 minutes to exercise every day. Do not be lazy.
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 water bottles. Stand up straight, pull the abdomen, place the legs at a distance of 20 cm from each other. As you breathe in, gather with your arms outstretched forward (do not lift your heels off the floor, make sure your knees do not extend beyond your toe line), and as you exhale, return to the starting position. Sit 15-20 times.
Twister - option 1
Lie on the floor, bend your knees, cross your arms behind your head. Lift your shoulders off the floor and tighten your abdominal muscles, hold this position for 5 seconds, return to PI (starting position). Keep your elbows sideways and your chin up. Do this exercise 10 times. This is where the rectus abdominis muscle functions, on which the abs cubes appear.
Twister - option 2
The PI is the same as in the first option, but when lifting, you should 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 processed.
Raising the legs
At the beginner level, this exercise can be done lying on the floor, a more complicated option would be a drill in the wall rods or a crossbar. So lie on the floor, put your feet up straight, you can hold them on the sofa with your hands or fold them behind your head. Pull your stomach and press it on your back, do not lift your lower back off the floor. Raise your legs straight to the highest possible height for you (ideally perpendicular to the floor), hold in this position for a few seconds, and try to lower them slowly. Repeat 8 times.
Lying on the floor, grab your hands behind your head, lift your legs up, bend 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 start to burn. Do not do any painful exercises, but try to give your best.
Basic bust lifts. They are performed lying on your back while bending your knees and spreading your elbows behind your head. Do not press the chin to the chest and do not strain the neck. Breathe while lying on the floor, exhale while sitting. It is necessary to complete 16-20 such ascents.
This exercise is to work not only the abdominal muscles but also the back. Lie on your stomach and raise your legs (do not bend, hold straight). Do 4 taps with your feet (against each other), relax for a few seconds. Repeat the "scissors" 4-5 times.
Take the starting position - lie on your stomach, stretch your arms forward. Raise your right hand and opposite leg and stretch them, stretching your back and abdomen. Sit down and repeat on the other side. Now lift and stretch your arms and legs, hold this position for 10 seconds and relax. Make Superman one more time.
This is another static exercise, but very effective for the abdomen and sides, but quite difficult to perform. Take a lying accent, leaning on the elbows, the body should be flat and stretched like a thread, 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 stay 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, the subcutaneous fat burns and many muscles in your body become stronger.
Side curves in the foot
Such trends will help to get rid of extra inches on the sides and find a beautiful waist. Stand up straight with your legs slightly apart and do 10 bends to the right as low as possible, sliding your right hand down your thigh and with your left hand, extend it over your head sideways. Then make 10 turns to the left. It will be more effective if you hold weighing agents 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 legs alternately with the hands. Do not bend your legs at the knees, so you will also stretch the back muscles of the buttocks and buttocks.
Rotation of the gymnastic circle at the waist promotes the breakdown of fat in the abdomen and sides, perfectly pulls the waist. You can rotate the circle from 10 minutes to half an hour and even more if you want. You can choose a metal hula strip or a plastic with attachments. The main thing is that it does not weigh more than 2 kg, otherwise bruising can not be avoided.
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 doing torso bends back and forth on your knees. Also, do not forget 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 are overweight. In this case, you can achieve the opposite effect - increasing the 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.