If the natural balance between the amount of calories consumed and spent is violated, excess fat begins to be deposited in the human body. In women, it mainly occurs in local areas: the hips, abdomen, sides and buttocks are usually the first 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 buttocks, and others treacherously betray their flanks.
Obesity is becoming a real problem for humanity, it must be treated in a global way. Physical exercise, combined with proper nutrition, provides rapid and lasting weight loss results.
Today our topic will be exercises for losing weight on the abdomen and sides. Due to the frequent accumulation of fatty deposits on the abdomen in 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 with the figure after the birth of a child. This moment increases the risk of a dangerous condition. Especially for women, the condition of the abdomen is depressing.
It is necessary to treat excessive fatty deposits on the sides and abdomen after childbirth with a complex method: combining proper low-carbohydrate nutrition, weight training, cardio exercises (running, swimming, aerobics, cycling)and breathing techniques, and you can quickly get rid of the hated "rescue circle".
For rapid weight loss in the abdomen, you will not need expensive advanced equipment and simulators and a gym membership, it is enough to be at home.
After a week of daily exercise for 15 minutes, you will get rid of flaccidity and protruding fat on the abdomen after childbirth, strengthen your abdominal muscles, and at the same time increase your popularity among men.
Action plan
The chosen type of physical activity is determined by the degree of need to get rid of fat deposits.
Provided that the fat managed to settle not only in the abs, but also on the legs, buttocks, light aerobic effective loads are suitable (morning jogging, gymnastics, fitness, volleyball, water aerobics, jumping rope, standing swings, etc. . ). In other cases (including after childbirth), physical strength exercises at home will be necessary.
Sticking to a strict diet while getting rid of deposits on the sides and abdomen is not worth it, 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 a refusal to eat after 6: 00 p. m. For men, we recommend that you 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 should get used to eating protein foods, dried fruits, vegetables and drinking at least a liter of pure, non-carbonated water.
The optimal regimen for losing weight in the abdominal region for both women and men is considered exercise every other day, when relaxation follows intense exercise.
Course duration and intensity
The ideal time for the maximum manifestation of the effect of home exercises are periods of 11-14 hours, as well as 18-20. Another prerequisite for productive training is to eat at least 2 hours before the start ofClasses. Also, do not exercise 2 hours or less before going to bed.
Every home workout should start with a warm-up. Of course, those who adhere to a sedentary lifestyle will find it difficult at first, as activated muscles, joints and tendons will begin to ache, but after a week everything should return to normal.
Do not worry: this problem affects both men and women, the latter including after childbirth. To reduce the level of aching pain, perform stretching exercises after class (for example: standing, grab the ankle from behind, pull it to the buttocks). Those wishing to continue training for longer than a month should consider increasing the load, as getting used to the intensity level reduces training effectiveness.
Exercises
The famous fitness trainer, TV presenter and favorite of men, laughs that if you can't tie your shoelaces because of your own big belly (appeared while sitting at the computer or after giving birth), it's definitely time to do something about it!
Consider the main exercises recommended 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 area;
- run in place, jog, jump rope;
- bodyflex exercise: placing our hands on the hips, we pull in the stomach, trying to bring the ribs forward;
- One of the main elements of yoga is the plank. It is enough to take a position as for the push-ups and to maintain as much as possible the weight of the body above the ground. This exercise strengthens the muscles of the anterior face of the abdomen;
- a classic exercise, familiar to us from physical education classes 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 spreading the knees to the sides. The trainer calls this pose a "diamond". Its efficiency is much higher than the classic version;
- lying on your back, arms to the sides, legs connect and turn to one side;
- standing, flex the torso alternately in one direction, then in the other;
- one more exercise: standing, stretch your arms, lean forward (touch the floor with your hands). Then, placing one hand on the floor, lift 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. The weight loss program for women and men offers short interval training with non-stop approaches to boost metabolism. The trainer advises to do 3-4 exercises, 2-3 sets each. One approach includes 15-20 exercises.
don't stop there
The modern accelerated pace of life dictates its own rules, the implementation of which is difficult to combine with careful personal care. A sedentary lifestyle provokes increased 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 fat layer, as well as to win back the attention of men, we advise you to regularly perform effective exercises and follow the rules of healthy eating.
It will be important to regularly browse sports sites on the Internet to find out what new techniques and approaches can be applied to losing weight. And getting rid of excess pounds, good humor and good humor will return to you!