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Exercises to lose weight on the abdomen and sides

Belly fat can be eliminated by exercise

It's spring, which means swimsuit season is almost here. Today we will tell you effective ways to get a toned body! We will also look at what are the causes of fat accumulation and why exercise is needed to lose weight on the abdomen and sides.

Looking ahead, that's not just the problemprepare for summer.

There are more benefits than you think

Weight loss exercises for the abdomen and sides will bring you more benefits than you imagine at first glance. Let's see what benefits you can get from regular exercise in these areas.

  1. Reduce body fat, the risk of developing diabetes, cardiovascular disease and many other diseases.

  2. Improves overall tone, strengthens muscles.Abdominal and side exercises will help your core become stronger and more flexible.

  3. Improve digestion.Your metabolism will become more efficient and your belly fat will decrease.

  4. Improve posture.Your figure will become more attractive and aesthetic.

  5. Feeling better.Exercise can help reduce stress, depression and increase energy levels.

However, to get maximum benefit from such exercises, you need to do them regularly. Don't forget to practice a healthy lifestyle. Proper nutrition and an adequate level of daily physical activity are the keys to success.

Regular physical activity and a healthy lifestyle for a fit body

Causes of fat accumulation

Fat accumulation in the abdomen and sides does not appear suddenly. It is important to understand that fats perform the most important functions in the body - energy storage, protection of internal organs, temperature regulation.

Excess fat will negatively affect your health and appearance. To deal with the problem, you need to recognize your enemy with the naked eye. The main causes of fat accumulation can be:

  1. Unhealthy diet:frequent consumption of high-calorie foods and fast foods (rich in fats, sugars and simple carbohydrates) or frequent overeating, violation of the eating schedule;

  2. lack of physical activityleads to reduced metabolic rate, fat accumulation and reduced muscle mass;

  3. Genetic factorsortenetopinionin a hormonal background(including in the context of increased stress levels);

  4. Sleepless.Metabolism is disrupted by chronic sleep disorders, we think the consequences are obvious;

  5. alcohol consumption. Few people know that alcoholic drinks are high in calories. As well as snacks and side dishes;

  6. year old.Fat accumulation in the abdomen and sides is inevitable as we age, but regular exercise can help you delay this.

Lose weightーcomplicated process, so attention should be paid to all factors.

How to prepare your body for exercise

Warm up before exercisingvery importantto prepare the body for exercise, reduce the risk of injury and increase workout effectiveness. Never do an exercise when your body is "cold", you will definitely not thank it.

Here are some exercises you can use to warm up before working on your abs and hips.

  1. Lateral muscle tension:Stand on the floor, lift your right arm and lean to the left, stretching your side muscles. Then repeat the exercise on the other side.

  2. Pelvic rotation:Stand on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly begin to rotate your pelvis around its axis, first in one direction, then in the other.

  3. Abdominal tension:Stand on the floor, raise your arms and stand on your toes. Then slowly lean forward, tensing your abdominal muscles.

  4. Stretch your lower back muscles:stand on the floor, lunge forward, bend the right leg at the knee at a right angle and slowly turn towards the bent leg. Place your right hand on the knee of your bent leg and stretch your left arm up, stretching the muscles in your lower back. Then repeat the exercise on the other side.

  5. Body twist:Lie on your back, bend your knees and place your feet on the floor. Then slowly lift your head, neck, and shoulders off the floor, while lifting your upper body to try to touch your right elbow to your left knee. Then return to the starting position and repeat the exercise, this time trying to touch your left elbow to your right knee.

The best exercises to lose weight in the abdomen and sides

Let's move on to the most interesting part - what to do to get a flat stomach and slim waist? What if you can't go to the gym?

Let's look at the most effective exercises that require no equipment and don't take much time. Their regular implementation is the right path to getting the ideal body.

  1. Vacuum cleaner

    A special exercise that uses the deep transverse muscles and the diaphragm. Do it on an empty stomach or at least 3 hours after eating.

    • Stand in the starting position - feet shoulder-width apart, then lean forward, without arching your back, until your hands are on your hips.
    • Start breathing deeply through your nose, then inhale through your nose, exhale through your mouth.
    • With your chin pressed against your chest, try to pull your abdominal wall toward your spine.
    • Hold your breath as you inhale (up to 15 seconds), try to keep your belly below your ribs, then exhale gently. Repeat the exercise 3-5 times.

  2. Abdominal muscles are bumpy

    • Lie on your back, bend your knees and place your hands behind your head.
    • Lift your shoulders and upper back off the floor by flexing your abs, then slowly lower your body to the floor. Repeat at least 10 times.
    3. Crunches are one of the effective exercises to burn belly fat.

  3. Belly sticks

    Complicate the previous task by doing crunches.

    • As you stand up, rotate your torso to the right, trying to touch your right elbow to your right knee.
    • Then return to the starting position and repeat the exercise on the other side.
    • Do at least 5 times on each side.

  4. plank

    The horizontal plank is a static exercise for many muscles, including the abs, back, and buttocks.

    • Get into a push-up position but instead of lowering your body, place your elbows on the floor and keep your body straight.
    • Look down and keep your neck horizontal!
    • Hold the pose for 30 seconds or more.

  5. Side board

    Change the previous exercise to a side plank position.

    • Lie on your side with your left hand on the floor.
    • Tighten your abs and lift your body up, leaning on your left arm and left leg.
    • Hold the pose for 30 seconds or more, then repeat on the other side.

  6. Bicycle

    • Lie on your back, bend your knees and lift your legs.
    • Perform movements like when riding a bicycle, alternately pulling your knees toward your chest.
    • Perform the exercise for 30 seconds or more.

  7. boat

    • Sit on the floor, bend your knees slightly and lift them into the air to form a boat shape.
    • Keep your arms parallel to the floor and balance your body.
    • Hold this position for 30-60 seconds, then relax.

  8. Drag

    • Lie on your back and lift your legs straight up.
    • Spread your legs apart, then cross them, move one leg over the other, etc. v.
    • Do at least 10 repetitions.

  9. Burpee

    Exercise withhigh cardiovascular loadwill accelerate the fat burning process. Aerobic exercise, that is, the body receives more oxygen, thereby achieving a positive effect.

    Burpee is a challenging exercise that gives great results in burning belly fat.
    • Get into the starting position - legs shoulder-width apart, hands on waist.
    • Move into a zero-point crouch with your hands on the floor, then jump into a plank position and return to a zero-point crouch.
    • End the repetition by jumping up with an overhead clap and returning to the starting position.

  10. fold the body

    • Starting position: stand in a regular squat position, hands clasped in front of you.
    • Performing squats, do not forget to move the pelvis down and back, behind the heels. Squat until your thighs are parallel to the floor.
    • Stand up and bend to the left, extending your right arm above your head.
    • On the next rep, bend over to the other side for a total of 5-7 reps on each side.

The intensity of your workout depends on your fitness level, listen to your body. For greater effectiveness, workout 3-4 times a week, combining cardio and strength exercises.

Proper nutrition

There are many approaches to healthy eating, and each can be effective for different people. However, if your goal is a flat stomach and slim sides, then you should pay attention to the following recommendations.

  1. Reduce calorie intake:In general, to lose weight, you need to consume fewer calories than you burn. Aim to reduce your calorie intake by an average of 20% of your normal amount to gradually reduce your weight.

  2. Increase your protein intake: Proteins are an important element of proper nutrition because they help maintain and build muscle mass. In addition, protein reduces appetite and speeds up metabolism.

  3. Reduce carbohydrate intake:Reducing the amount of carbohydrates in your diet can help reduce the volume of your abdomen and flanks. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, bread and flour products, as they can rapidly increase blood sugar levels and lead to the accumulation of fat in the body.

  4. Increase consumption of vegetables and fruits:They are rich in vitamins, minerals and fiber, which help improve digestion and reduce hunger.

  5. Drink more water:Water helps keep the body hydrated, reduces cravings and improves metabolism. Try to drink at least 2-3 liters of water per day.

    6. To have a flat stomach, you need to follow a water drinking regimen and drink enough water

  6. Limit salt intake:Reducing salt intake will help reduce water retention in the body, which can lead to reduced volume in the abdomen and flanks.

It is important to note that dietary changes should be made gradually and in consultation with a doctor or physician.nutritionist. Especially if you have any diseases or digestive problems.