If the natural balance between the amount of calories consumed and those expended is violated, excess fat begins to be stored in the human body. In women, this occurs mainly in the local area: the hips, abdomen, sides and buttocks are usually the first to receive a blow.
It is difficult for some women to lose weight in the abdomen (many people become obese in this area especially after childbirth), others in the hip and buttocks area, and others betray their sides treacherously.
Obesity is a real problem for humans, it must be addressed comprehensively. Physical exercise, combined with proper nutrition, provides rapid and sustainable weight loss results.
Today our topic will be exercises to lose weight on the abdomen and sides. Due to the frequent accumulation of fat in 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 just become mothers are unhappy with the changes that take place in the figure after the birth of a child. This moment increases the risk of dangerous situations. Especially for women, the condition of the stomach is depressing.
It is necessary to deal with excessive fat deposits on the sides and abdomen after childbirth by complex methods: combine proper low -carbohydrate nutrition, strength training, cardio training (running, swimming, aerobics, cycling) and breathing techniques, and you can quicklyget rid of the hated "circle of salvation".
For rapid weight loss on the stomach, you do not need expensive equipment and sophisticated simulators and gym membership, just being at home is enough.
After a week of exercising every day for 15 minutes, you will get rid of flaccid and prominent fat on the abdomen after childbirth, strengthen your abdominal muscles, and at the same time increase your popularity among men.
Action plan
The type of physical activity chosen is determined by the level of need to get rid of fat piles.
Provided that fat has been successfully stored not only in the abdomen, but also on the legs, buttocks, light aerobic effective load is appropriate (morning jogging, gymnastics, shaping, volleyball, aqua aerobics, rope jumping, standing leg swings, etc. ). . In other cases (including postpartum), strength physical training at home will be required.
Sticking to a strict diet while getting rid of deposits on the sides and stomach is not worth it, but in any case, you need to change your eating habits. Enough for postpartum women to speed up their metabolism, for this it is best to combine exercises for the stomach with a refusal to eat after 18: 00. For men, we recommend that you stop drinking alcohol and smoking temporarily.
We also advise you to abandon the use of fried foods with lots of fatty oils, semi -finished products, breads, carbonated beverages. Instead, you should get used to eating protein foods, dried fruits, vegetables and drinking at least one liter of pure non-carbonated water.
The optimal scheme for losing weight in the abdominal area for women and men is considered to be daily exercise, when relaxation follows intense exercise.
Class duration and intensity
The ideal time for the maximum manifestation of the effects of training at home is a period 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 class. Also, do not exercise 2 hours or less before bed.
Every workout at home must start with warming up the muscles. Of course, those who adhere to an inactive lifestyle will have a hard time at first, because the activated muscles, joints and tendons will start to ache, but after a week everything will return to normal.
Don’t worry: this problem affects both men and women - the latter, including after childbirth. To reduce the level of pain, do stretching exercises after class (example: stand, hold the ankle from behind, pull to the buttocks). 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.
Exercise
Well -known fitness coaches, TV presenters and male favorites, laughing claim that if you can’t tie your shoelaces because of your own big belly (seen from sitting in front of a computer or after giving birth), it’s definitely time to do something about it!
Consider the main exercises recommended for weight loss on the abdomen and sides:
- standing, we do leg swings to the 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 area;
- running on the spot, jogging, jumping rope;
- exercises from bodyflex: put our hands on the hips, we pull the abdomen, trying to bring the ribs forward;
- One of the main elements of yoga is the board. It is enough to take such a position to push the push -ups and keep the weight on the ground as much as possible. This exercise strengthens the muscles of the anterior surface of the abdomen;
- the classic exercise, familiar to us from school physical education lessons, 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 the knee to the side. The coach calls this pose a "diamond". Its effectiveness is much higher than the classic version;
- lying supine, arms to sides, legs connected and dizzy to one side;
- standing, bending the body alternately in one direction, then in the other;
- another exercise: stand, stretch your arms upwards, lean forward (touch the floor with your hands). Then, place one hand on the floor, lift the other up and turn the body to the side. Hold this position for about a minute.
Many are interested in the right training duration and intensity. Weight loss programs for women and men offer short -term workouts with a non -stop approach to boosting metabolism. The coach advises doing 3 or 4 exercises, 2-3 sets each. One approach includes 15-20 exercises.
Don't stop there
The accelerated rhythm of modern life determines its own rules, the implementation of which is difficult to combine with careful personal care. An inactive lifestyle gives rise to increased fat deposits on the abdomen and sides, in the beautiful half, poor abdominal conditions often occur after childbirth. To get rid of the hated layer of fat, as well as regain the attention of men, we advise you to regularly do effective exercise and follow the rules of a healthy diet.
It is important to constantly browse sports websites on the Internet to find out new techniques and approaches that can be used to lose weight. And by getting rid of the extra pounds, a good mood and good spirits will return to you!