Greetings, dear readers! It so happens that the figure as a whole is quite slender. But excess fat accumulates treacherously on the abdomen and sides, very plump, spoils the figure and mood. Moreover, it is extremely difficult to get rid of it and dietary habits do not help. Do you know this problem? If so, know that only properly chosen exercises to lose weight on the abdomen and sides help to radically solve it.
Exercising at home on a regular basis not only removes excess fat, but also improves your well-being and even health.
Here you will be presented with effective exercises to lose weight in the waist area and separately for women and men. As well as recommendations on how to properly implement them for maximum results.
An open mind about the benefits of exercise
Many of us have heard that physical activity burns calories. However, did you know that if you run 4, 5 km, only approx. 300 kcal will be used up. And if you eat a regular milk chocolate, you get 600 kcal. That's 2 times more!
But I'm not saying this to keep you from studying. On the contrary. I encourage you to experiment with yourself. To do this, practice for a month. And exercise at least 3 times a week. And then check for yourself what are the benefits of exercise for weight loss.
Exercise and effects on weight loss
- Increase the perception of leptin, a hormone that suppresses appetite. As a result, it loses the urge to eat its strength.
- The strained muscles are in relaxation, bringing peace to the whole body. This means that the stressful condition that provokes frequent trips to the refrigerator disappears.
- You are filled with a wide range of positive emotions, position and self-confidence. And you know that this is more important than even the indicators on the scale.
- Pleasant muscle fatigue, feeling of warmth throughout the body and air in the lungs.
- Sleepy effect allows you to stay too long with snacks at night.
- Desires for a healthy lifestyle appear.
Systematic training thus triggers a general restart of the body. And make yourself another person.
And it applies equally to both men and women.
Important reservations for beginners
The most important principle is to start small.
If you have never exercised seriously before, are overweight or under 40, be careful. Do not participate in torture activities. Choose an activity you like or use the exercises below. It is also possible in a light version.
In other words, when you train, you should feel the excitement, but not be on the edge. Build up the load gradually.
Exercises for slimming belly and sides for women
In this section I will describe an effective complex for the beautiful half of humanity. It is also suitable for beginners. It consists of only 4 exercises.
Start each workout with a 10 minute warm up.
When warming up, rotate with your neck, arms, legs. Squat, bend to the sides. Joint gymnastics will also be a good warm-up. You can easily find a video with it online. Here are the complex exercises:
- Side plank - trains abs and removes fat from the sides. Lie on your right side, bend your right arm at the elbow and rest on your forearm. Stretch your legs straight, resting on the floor with your feet (their side faces). Place your left hand along your body. Exhale, lift your pelvis off the floor, pull your whole body in a string. In this case, your abdominal muscles should work as much as possible. Freeze in this position for 3-5 seconds, then slowly and gently return to the floor. Repeat five or ten times. Roll over to the other side and repeat the movements. Build up the load, giving repetitions up to 20 times.
- Straight curls - perfectly work the oblique abdominal muscles. Lying on your back, bend your knees slightly, feet on the floor. When you exhale, lift the shoulder blades off the floor. At the same time, pull your hands forward to touch your knees. Do not tense your shoulders and neck, your abdominal muscles must work! Lower yourself gently. Do 15 reps. Work gradually up to 20.
- Oblique turns: lie on your back, put your hands behind your head, bend your legs slightly at the knees. Then lift your head and body, pull your knees toward your elbows (right knee to left elbow, left knee to right, alternately), twist at the waist, and tighten your abdominal muscles. Do 10-20 reps with each leg.
- Turning the legs - also train the waist perfectly. Sit on the rug. Tilt your body back, leaning on your elbows and forearms from behind. Stretch your legs up and obliquely, and press the sacrum against the floor surface. Now move your straight legs to the side, move slowly, work your abdominal muscles and hips. Then slowly bring them back, and take them to the other side, bringing them back. This is 1 set. Make such approaches at least 10 and better - 15 or 20.
You will definitely have a logical question: how often should you practice? Perform them every other day and the result will be visible in a month.
Do not exercise every day - give your muscles time to recover.
Exercises for Slimming Stomach and Men's Sides
Recommendations for men are the same: train every other day, warm up before training, gradually increase the number of repetitions. And here are the exercises:
- Lie on your back, lift your legs up with slightly bent knees. Work with the press, lifting the shoulder blades off the floor as you exhale, pulling your arms forward to touch your knees. Try not to strain your neck and shoulders too much. Then gently lower yourself onto the mat as you inhale. Repeat 15-20 times.
- The position is the same - you are lying on the floor with your legs raised at right angles. Hands - along the body. Now lift your pelvis up by pushing your legs up. The above is exhalation, below is inhalation. Repeat 10, 15 or 20 times as much as possible.
- Lie on your back with the middle ball in your hands. Bend and lift your legs, raise your body too, and turn with your body, taking the ball to the right and left. Do 10-15 reps in each direction.
- Stand up straight with your hands behind your head. Now lift your bent legs in turn and tighten them against them with your elbows (towards your knees). The task is to touch the knee with the elbow. Do 10-15 reps with each arm.
By the way, if your problem is plenty of belly fat, then a few exercise programs will not help anything! You will also need: diet changes, calorie restriction and cardio training. But it's not that hard.
One of my friends was convinced of this. By and large, he was quite slim, only his stomach bulged strongly forward - that was where all the fat accumulated.
And the guy, do you think he took up hard bodybuilding - did he pump abs, did different planks, twists? On the contrary, he simply took daily walks for half an hour.
And then he took Nordic walking. Not to forget, he included active walks in the obligatory daily routine. That is, on your to-do list. At the same time, there were no significant changes in nutrition and lifestyle. After all, my friend often did not deny himself a burger and also dabbled with beer and chips.
But after a while, various delicacies began to lose their attractiveness. The magnetic properties of the refrigerator have also disappeared. There was a desire to lead a different lifestyle. As a result, he developed a cheerful and optimistic mood. And even though the stomach has not gone anywhere, but it is only for now! Because my friend appreciated another pleasure - that it comes from physical activity. And it caught him.
And the stomach and even the sides are just a matter of time.
Vacuum cleaner for a slim stomach
In addition, I will describe here a breathing technique that speeds up metabolism, improves bowel function and effectively removes fat from the waist area. That is, it literally works for weight loss. It is called "abdominal vacuum".
Anyone can do it at home. It is important to do this every day on an empty stomach and drink a glass of water with a slice of lemon 20 minutes before the start. How to do this practice? The training includes the following phases:
- Exhale. Then inhale deeply with your stomach, exhale slowly, with effort, and remove the air completely.
- Now pull your abdomen slightly up and towards your spine and try to press it against your ribs. Hold this position for 5-10 seconds, do not breathe.
- Exhale freely, relax your stomach and take 3 simple inhales in and out. Repeat the 3 steps 5 times.
- Finally, breathe calmly for a minute.
To avoid accumulating fat in the sides and abdomen, try following these tips:
- Avoid alcohol or allow yourself to occasionally and in minimal doses - it causes hunger, increases cortisol levels and thus helps ensure that fat deposits appear right at the waist;
- eat fewer foods made from white flour and those that contain starch lean on green and red vegetables, fish, fiber;
- drink 2 liters of clean water a day, it can speed up metabolism;
- replace fatty and unhealthy snacks with something useful - dried fruits, chips, natural chips made from vegetables and fruits without sugar;
- be careful with fermented foods (eg sauerkraut), they cause bloating;
- also use cardio loads - jogging, jumping, jumping rope, running on the spot will do;
- Rotate the frame every day, only smoothly without pimples (they can damage internal organs).
An important point: 1 kg of fat is also 2 km of blood vessels, which means an increased load on the heart.
Documented benefits of training
By the way, Canadian researchers recently conducted an experiment. During which it was found that regular exercise can significantly increase the body's sensitivity to insulin.
Why it's so important.
The fact is that a high level of insulin in the blood actively prevents weight loss and therefore weight loss.
But the majority of overweight people without knowing it have such high insulin levels.
Experts at the University of Laval have thus found that only 3 weeks of systematic training leads to a 20% decrease in insulin. As a result, active weight loss processes are launched.
I recommend the most useful material on how to get rid of food fish using the link. And also a contrast shower for weight loss.
That's all! Now you know exactly how to remove fat from barrels and reduce belly at home. And what exercises to lose weight on the abdomen and sides should be used. I sincerely wish you to find energy and mood for your studies and get the expected result!
Your comments on this topic are welcome. Also thanks in advance for your likes, subscribing to my blog and want to share the article via social networks with friends. Until next time!