Beautiful female sexy belly with thin waist, driving men crazy. . . Well, which woman doesn't want that? Unfortunately, we have all faced (or will continue to face) the problem of having extra centimeters of hatred in our stomachs and sides. This is due to either a poor rhythm of life and nutrition or recovery from pregnancy and childbirth. And the hardest part is that the fat leaves the belly and sides.
Everyone wants a nice fit figure, but few are willing to work hard on it. Some inheritances allow you to eat everything and not improve, 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 hardest part of losing weight and exercising is self-organization. You need to get rid of old bad habits and start new ones. This applies to nutrition and physical activity. In order not to forget and be lazy to do weight loss exercises on your abdomen and sides every day, try hanging a calendar on the wall in front of your eyes and mark it every workout day. You can even set a reminder on your phone.
With regular exercise in two to three weeks you can see good results on your abdomen and side:
- Fat deposits are reduced;
- The skin tightens;
- Improves blood circulation and the general condition of the body.
Be sure to warm up all the muscles before you start exercising. As a warm-up you can run on site and do basic exercises from school physical education. It is advisable to get a gymnastic hoop and wear comfortable clothes for your workout.
Exercises for regular training
The best time for physical activity is from 10 a. m. to noon or from 6 p. m. to 8 p. m. But not everyone can set their schedule for this time frame, so find a convenient option. Do not exercise immediately after a meal or eat immediately after exercise. You can drink small amounts during your workout as you will sweat with diligent exercise and lose water from your body and need to replenish its reserves. You need to act at least 3-4 times a week for successful lateral and abdominal weight loss. But it will still be better to spend 30-40 minutes each day on exercises. Don't be lazy.
Squat
This exercise not only makes the buttocks muscles flexible and beautiful, but also tensions the abdominal muscles. Use weights: dumbbells or a two-liter bottle of water. Stand up straight, pull on your stomach, put your feet 20 cm apart. While inhaling, squat with your arms outstretched forward (do not lift your heels off the floor, make sure your knees do not cross the line of your toes), when you exhale, return to your 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 blade off the floor and tighten your abdominal muscles, hold this position for 5 seconds, return to the PI (starting position). Keep your elbows to the side and your chin up. Perform this exercise 10 times. Here, the rectus abdominal muscle works, on which the abdominal muscles appear.
Twisting - Option 2
The PI is the same as in the first option, but you have to reach your left knee with your right elbow when lifting, and vice versa. Perform the exercise 8 times on each side. Oblique abdominal muscles are developed.
Foot lift
At the initial level, this exercise can be done lying on the floor, a more complicated option will be a workout on a wall bar or crossbar. So, lie on the floor, put your legs straight, you can hold it on the couch with your hands or fold it behind your head. Tighten your stomach and push it to your back, do not lift your lower back off the floor. Slowly raise your straight leg to the highest possible height (ideally perpendicular to the floor), hold it in this position for a few seconds, and try to lower it slowly. Repeat 8 times.
"Bicycle"
Lying on the floor, close your hands behind your head, lift your legs, lean on your knees, and "pedal" for 1-2 minutes or more. Give your best.
Pillow exercise. Lying on your back, hold the pillow with your feet, lift them 45 degrees, and draw circles of different sizes in the air until the muscles start to burn. Don’t do painful exercises, but try to give your best.
Basic mast lifts. These are performed while lying on your back while bending your knees and spreading your elbows behind your head. Do not press your chin to your chest or stretch your neck. Inhale while lying on the floor, exhale while sitting. 16 to 20 such lifts must be completed.
"Broken Scissors"
This exercise is used to train 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 taps with your feet (against each other), relax for a few seconds. Repeat the "scissors" 4-5 times.
"Superior Man"
Take out the starting position - lie on your stomach, stretch your arms forward. Raise your right arm and opposite leg and stretch them, stretching your back and abdomen. 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 again.
"Board"
This is another static exercise, but very effective for the abdomen and side, but quite difficult to perform. Focus lying down, leaning on your elbows, your body should be flat and tight like a string, don’t bend your back, don’t lift your ass. Hold this position for 1-2 minutes. If it’s too long and hard for you, stick with it for as long as you can, but for at least 10 seconds. Due to the fact that the abdomen, back, lower back, legs and buttocks are tense, the fat under the skin is burned and many muscles in the body are strengthened.
Standing side bends
Such tendencies help you get rid of the extra centimeters on the sides and find a beautiful waist. Stand up straight, legs slightly apart, and bend 10 turns to the right as low as possible, slide your right hand down your thigh, and stretch your head to the side with your left hand. Then turn 10 turns to the left. It will be more effective if you hold dumbbells in your hands.
The "mill" exercise should be performed from the same starting position as the previous one, only bends are performed forward, alternately touching the opposite toes with your hands. Do not bend your legs at the knees, as this will also tighten the back muscles of the hips and buttocks.
Torna karika
Rotating the gymnastic hoop at the waist helps break down fat on the abdomen and sides, drawing your waist perfectly. You can spin the hoop for 10 minutes to half an hour and even longer if necessary. You can choose a metal hula hoop or a plastic accessory. The point is that its weight does not exceed 2 kg, otherwise bruises cannot be avoided.
Fitball exercise
Fitball helps strengthen abdominal muscle relief. The secret to this type of gymnastics is that you need to keep your body in balance while the torso bends forward and back to the 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 for those who are much overweight. In this case, you can achieve the opposite effect - the increasing volume of muscle tissue visually increases your weight. Therefore, fitness trainers are advised to combine exercise with proper nutrition. This way you will get the best results in a short time.