When the natural balance between the amount of calories consumed and expended is disturbed, excess fat begins to accumulate in the human body. In women, this occurs mainly in the local areas: the hips, abdomen, sides and hips are usually the first to be affected.
It is difficult for some women to lose weight in the abdomen (many people gain weight in this area, especially after childbirth), others in the hips and thighs, and others betray their side.
Obesity is becoming a real problem for mankind, and it must be thoroughly combated. Exercise combined with proper nutrition provides fast and lasting weight loss results.
Today our topic will be exercises to lose weight on the abdomen and sides. This set of exercises is also suitable for men due to the frequent accumulation of fat in the abdomen.
How to get rid of the stomach quickly after birth?
Even with good genetics, women who have recently become mothers are dissatisfied with the changes that take place in the figure after childbirth. This increases the risk of a dangerous situation at the moment. Abdominal pain is especially depressive in women.
After childbirth, you need to deal with excess fat deposits on the sides and abdomen in a complex way: by combining proper low-carbohydrate nutrition, strength training, cardio (running, swimming, aerobics, cycling) and breathing techniques, and you can do it quickly. get rid of the hated "circle of salvation".
You will not need expensive advanced equipment and simulators and a gym membership to lose weight quickly in the abdomen, just be at home.
After 15 minutes of daily exercise for a week, you will get rid of sagging and bulging fat in the abdomen after childbirth, strengthen 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.
Light aerobic loads are suitable if the fat accumulates not only in the abdomen, but also in the legs and hips (morning jogging, gymnastics, shaping, volleyball, aqua aerobics, skipping rope, swings on the legs, etc. ). In other cases (including postpartum), intense physical exercise at home will be required.
It is not worth sticking to a strict diet to get rid of sediment on the sides and abdomen, but in any case, you will have to change your eating habits. After childbirth, it is enough for women to speed up their metabolism, it is better to combine abdominal exercises with refusing to eat after 18: 00. We advise men to give up alcohol and smoking for a while.
We also recommend avoiding fried foods that contain a lot of fat, semi-finished products, breads and fizzy drinks. Instead, you should get used to eating protein foods, dried fruits, vegetables and drinking at least one liter of still water.
The optimal scheme for weight loss in the abdomen for women and men is to perform daily relaxation after intense exercise.
Duration and intensity of lessons
The ideal time for the maximum effect of home exercise is between 11 and 14 hours, as well as between 18 and 20 hours. Another condition for productive training is to eat at least 2 hours before the start of classes. Also, do not exercise for 2 hours or less before bedtime.
Every workout at home should start with warming up the muscles. Of course, those who lead a sedentary lifestyle will have a hard time at first, because the activated muscles, joints and tendons will begin to ache, but after a week everything should return to normal.
Don't worry: this problem affects both men and women - the latter, including after childbirth. Do stretching exercises after class to reduce the level of excruciating pain (eg, standing, holding the ankle from behind, pulling on the hips). Those who want to continue training for more than a month should think about increasing the load, because getting used to the intensity level reduces the effectiveness of training.
Exercises
The famous fitness trainer, TV presenter and men's favorite laughs and claims that if you can't tie your shoelaces because of your big belly (seen while sitting at the computer or after giving birth), it's time to do something about it. o!
Consider the basic exercises recommended to lose weight on the abdomen and sides:
- on foot, swing legs left and right: 20 times on each side. This exercise strengthens the oblique muscles of the press and stimulates the burning of excess fat in the abdominal region;
- to run on the spot, to run, to jump rope;
- exercise from bodyflex: we put our hands on the hips, pull on the stomach, try to move the ribs forward;
- One of the main elements of yoga is wood. It is enough to take a position such as push-ups and keep the weight of the body as high as possible. This exercise strengthens the muscles of the anterior surface of the abdomen;
- A classic exercise we are familiar with from school physical education classes is the swing of the press. By bending the legs at the knees and joining the heels, we pull the torso to the hips by touching the head to the knees;
- Change the previous exercise by spreading the knees to the sides. The coach calls this pose a "diamond". Its effectiveness is much higher than the classic version;
- lying on your back, arms at sides, legs together and turn to one side;
- stand up and bend the torso in one direction, then the other;
- Another exercise: stand on your feet, stretch your arms up, bend forward (touch the ground with your hands). Then, placing one hand on the ground, lift the other and turn the body to the side. Hold this position for about a minute.
Many are interested in the correct duration and intensity of training. The weight loss program for women and men offers short interval training with continuous approaches to boost metabolism. The trainer recommends 3 or 4 exercises, 2-3 sets each. One approach includes 15-20 exercises.
Don't stop there
The modern accelerated rhythm of life dictates its rules, and it is difficult to combine their implementation with careful personal care. A sedentary lifestyle leads to an increase in fat deposits on the abdomen and sides, and in the beautiful half, the condition of the abdomen often occurs after birth. To get rid of the hated fat layer, as well as to attract men's attention, we recommend regular effective exercise and healthy eating.
It will be important to regularly look at sports websites on the Internet to learn what new techniques and approaches can be used to lose weight. And by getting rid of the extra pounds, a good mood and a good mood will return to you!