If the natural balance between the number of calories consumed and spent 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 usually the first to be hit.
Some women find it difficult to lose weight in the abdomen (many people gain weight in this area, especially after childbirth), others in the area of the hips and buttocks, and others betray their sides treacherously.
Obesity is becoming a real problem for humanity, it must be treated comprehensively. Physical exercise, combined with proper nutrition, provides a rapid and sustainable weight loss result.
Today our topic will be exercises for losing weight in the abdomen and sides. Due to the frequent accumulation of fat deposits in the abdomen of 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 occurred in the figure after the birth of a child. This time increases the risk of a dangerous condition. Especially for women, the condition of the abdomen is depressing.
It is necessary to treat excessive fat deposits on the sides and abdomen after childbirth with a complex method: combining proper low-carbohydrate nutrition, strength training, cardiovascular exercises (running, swimming, aerobics, cycling) and breathing techniques, and you can quickly get rid of the hated "rescue circle".
In order to quickly lose weight in the abdomen, you will not need advanced and expensive equipment and simulators and a gym membership, just being at home is enough.
After a week of daily exercises for 15 minutes, it will eliminate the sagging and protruding fat in the abdomen after childbirth, strengthen the abdominal muscles, and at the same time increase its 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 in the abdominals, but also in the legs, buttocks, effective aerobic light loads are suitable (morning jogging, gymnastics, modeling, volleyball, water aerobics, skipping rope, swings from standing legs, etc. ). ). In other cases (including after childbirth), physical strength exercises at home will be required.
It is not worth following a strict diet while removing 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 the refusal to eat after 18: 00. For men, we recommend that they 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, buns, carbonated drinks. Instead, you need to get used to eating protein foods, dried fruits, vegetables, and drinking at least a liter of pure non-carbonated water.
The optimal schedule for losing weight in the abdominal area for women and men is considered to be exercise every other day, when relaxation follows intense exercise.
Duration and intensity of classes
The ideal time for the maximum manifestation of the effect of exercises at home is the periods from 11 to 14 hours, as well as from 18 to 20. Another prerequisite for productive training is to eat at least 2 hours before the start of classes . Also, don't exercise 2 hours or less before bedtime.
Every workout at home should start with a warm-up of the muscles. Of course, those who adhere to a sedentary lifestyle will have a hard time at first, as the activated muscles, joints and tendons will start to hurt, 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 (for example: 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 level of intensity reduces the effectiveness of training.
Exercises
The famous fitness trainer, TV host, and men's favorite, with a laugh, states that if you can't tie your shoelaces due to your own big belly (appears from sitting in front of the computer or postpartum), you're definitely time to do something about it. that!
Consider the main recommended exercises for losing weight in the abdomen and sides:
- standing, we perform leg swings to the left and to the 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;
- running in place, jogging, jumping rope;
- bodyflex exercise: resting our hands on our hips, we contract our stomach, trying to bring our ribs forward;
- One of the main elements of yoga is the plank. Just take a push-up position and keep your body weight off the ground as much as possible. This exercise strengthens the muscles of the anterior surface of the abdomen;
- A classic exercise, familiar to us from physical education lessons at school, is the swing of the press. Bending the legs at the knees and connecting the heels, we pull the torso to the hips, touching the knees with the head;
- Modify the previous exercise by extending your knees out to the sides. The trainer calls this pose a "diamond. "Its effectiveness is much higher than the classic version;
- lying on your back, arms at your sides, legs connect and turn to the 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 ground with your hands). Then, supporting one hand on the floor, raise the other and turn the body to the side. Hold this position for about a minute.
Many are interested in the correct duration of training and its intensity. Weight loss program for women and men offers short interval training with continuous approaches to boost metabolism. The trainer advises to do 3 or 4 exercises, 2-3 sets each. One approach includes 15-20 exercises.
don't stop there
The modern fast pace of 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 beautiful half, a poor condition of the abdomen often occurs after childbirth. In order to get rid of the hated layer of fat, as well as to restore men's attention, we recommend that you regularly perform effective exercises and follow the rules of a healthy diet.
It will be important to regularly browse sports sites on the Internet to find out what new techniques and approaches can be applied to lose weight. And with the removal of extra pounds, a good mood and a good mood will return to you!