It's spring, which means swimsuit season is coming soon. Today we will tell you about effective ways to achieve a toned figure! We will also consider what is the cause of fat deposits and why exercises are needed to lose weight in the abdomen and sides.
Exercises to lose weight on your belly and sides will benefit you more than you think.
Exercises for losing weight on your stomach and sides will bring you more benefits than it seems at first glance. Let's figure it outWhat benefits can you get from regular exercise?to these zones.
- Reduces body fat levels, the risk of diabetes, cardiovascular disease and many other diseases.
- Improving overall tone, strengthening the muscle corset. Exercises for the abdomen and sides will make your core stronger and more flexible.
- Improved digestion. Your metabolism will become more efficient, and the level of belly fat will decrease.
- Improved posture. Your figure will become more attractive and aesthetic.
- Feeling better. Exercising can help reduce stress and depression and increase energy levels.
However, to get the maximum benefit from such exercises, you need to do them regularly. Don't forget to lead a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity are the keys to success.
Make it a habit to eat healthy, stay active, and enjoy yourself.
Causes of fat deposits on the stomach and sides
Fat deposits in the abdomen and sides do not appear out of the blue. It is important to understand that fat performs the most important functions in the body - energy storage, protection of internal organs, thermoregulation.
Excess fat, in turn, negatively affects your health and appearance. To cope with the problem, you need to know your enemy by sight. The main causes of fat deposits can be:
- unhealthy diet: regular consumption of high-calorie foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the eating schedule;
- lack of physical activity, which leads to a decrease in metabolic rate, accumulation of fat deposits and a decrease in muscle mass;
- genetic factors or changes in hormonal levels (including against the background of increased stress levels);
- lack of sleep. Metabolism is disrupted due to chronic sleep disorder; we think the consequences are obvious;
- alcohol consumption. Few people know that alcoholic drinks are high in calories. As well as accompanying snacks and meals;
- age. Fat deposits in the abdomen and sides are inevitable as we age, but regular exercise can help you delay this.
Weight lossーcomplex process, so it’s worth paying attention to all factors.
How to prepare your body for abdominal and side exercises
Warm up before trainingvery important to prepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercise. Never perform an exercise on a "cold" body, it will definitely not thank you.
Below are a few exercises that you can use as a warm-up before your abdominal and side workout.
- Side stretch: While standing on the floor, raise your right arm up and tilt your body to the left, stretching your side muscles. Then repeat the exercise on the other side.
- Pelvic Rotation: Standing 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.
- Abdominal stretch: Standing on the floor, raise your arms up and stand on your tiptoes. Then slowly lean forward, stretching your abdominal muscles.
- Stretch the lower back muscles: standing on the floor, lunge forward, bending your right 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 of the lower back. Then repeat the exercise on the other side.
- 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 also 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 for losing weight on the stomach and sides
Let's move on to the most interesting part - what to do to achieve a flat stomach and thin waist? What if you can’t go to the gym?
Let's look at the most effective exercises without equipment that don't take much time. Their regular implementation is the right path to an ideal figure.
Vacuum
An unusual exercise that uses the deep-lying transverse muscles and the diaphragm. Perform on an empty stomach, or at least 3 hours after eating.
- Stand in the starting position - feet shoulder-width apart, then lean forward, without bending your back, until your hands rest on your hips.
- Start breathing deeply through your nose, then in through your nose, out through your mouth.
- With your chin pressed to your chest, try to pull the walls of your abdominal cavity towards your spine.
- Hold your breath as you inhale (up to 15 seconds), try to keep your stomach under your ribs, then exhale smoothly. Repeat the exercise 3-5 times.
Ab crunches
- 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 back to the floor. Repeat at least 10 times
Side crunches
Complicate the previous task by performing side crunches.
- As you rise, 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 reps on each side.
Plank
Horizontal plank is a static exercise for a large number of muscles, including the abs, back and buttocks.
- Move 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.
Side plank
Vary the previous exercise with a side plank.
- Lie on your side with your left hand on the floor.
- Tighten your abdominal muscles and lift your body up, leaning on your left arm and left leg.
- Hold the pose for 30 seconds, then repeat the exercise on the other side.
Bike
- Lie on your back, bend your knees and lift your legs up.
- Make movements like when riding a bicycle, alternately pulling your knees towards your chest.
- Do the exercise for 30 seconds or more.
boat
- Sit on the floor, bend your knees slightly and lift them into the air to create a "boat" shape.
- Keep your arms parallel to the floor and your body balanced.
- Hold this position for 30-60 seconds, then relax.
Scissors
- Lie on your back and lift your legs straight up.
- Spread your legs apart, then cross them, move one leg over the other, and so on.
- Perform at least 10 repetitions.
Burpee
Exercise with high cardio load will speed up the fat burning process. The exercise is aerobic, that is, the body receives more oxygen, due to which a positive effect is achieved.
Not an easy exercise, but you will see the result very soon. Source: pexels
- Get into the starting position - feet shoulder-width apart, hands on your waist.
- Go to the point-blank crouch position with your hands on the floor, then jump into the plank position and return to the point-blank crouch position.
- Finish the reps by jumping up with an overhead clap and returning to the starting position.
Bent Squats
- Starting position: stand for regular squats, arms clasped in front of you.
- Do a squat, don’t forget to move your pelvis down and back, behind your heels. Squat until your thigh is parallel to the floor.
- Rise up and bend to the left side, extending your right arm above your head.
- On your next rep, bend to the other side for a total of 5-7 reps on each side.
The intensity of your training depends on your level of fitness, listen to your body. For greater effect, train 3-4 times a week, combining cardio and strength exercises.
Nutrition before and after training
Eating right before and after exercise doesn't mean you have to cut back on your menu. Such a radical approach to removing the sides and stomach will, of course, help, but will have a negative impact on health. Eating right means creating a menu so that each product brings benefits.Dieticians and nutritionists It is advised that 80-85% of the diet should be healthy foods, and 15-20% should be favorite but not very healthy foods.
What and when can you eat before training?
In order to have enough strength for training, the body needs energy. It is provided by carbohydrates. But simple carbohydrates immediately raise blood sugar and are digested too quickly. Complex carbohydrates take a long time to digest, providing the body with energy. That is, they perform the main task of nutrition before training - they store energy before physical activity. Therefore, your pre-workout meal should consist of complex carbohydrates and protein. Such a balanced diet helps get amino acids into the bloodstream - they will be available both during training and immediately after it. And complex carbohydrates will ensure stable glucose levels and enough energy for physical activity. Eating before training on the sides and stomach should be 90 minutes before the start of classes.
Optimal pre-workout diet
Porridge made from rice, oatmeal, quinoa, buckwheat, chicken or turkey breast, whole grain toast. Or an egg omelet, you can additionally add a couple more proteins, vegetables - fresh or stewed, including potatoes. Whole grain toast.
Before training, your diet should definitely consist of carbohydrates and proteins.
Post-workout nutrition
The main task of eating is to restore strength and water balance in the body. Myths about the anabolic window, when it was believed that you urgently need to have a snack within half an hour, research dissipate (the exception is those who train on an empty stomach). Protein synthesis after strength trainingelevated within 24 hoursand returns to baseline after 36 hours.
What matters is not what you eat within an hour after training, but what you eat for 1-2 days after exercise. Thus, the total amount of protein and carbohydrates throughout the day is critical.
What to include in your post-workout diet
Lean meat and fish, dairy products, eggs, soy products, legume dishes. Exercise will help you get rid of your sides and belly, but the effect will increase many times over if you adjust your diet.
Proper nutrition
There are many approaches to eating well, and each may be effective for different people. However, if your goal is a flat stomach and slender sides, then you should pay attention to the following recommendations.
- Reduce your calorie intake: In general, to lose weight, you need to consume fewer calories than you expend. Set a goal to reduce your caloric intake by an average of 20% of your normal amount to gradually reduce your weight.
- Increase your protein intake: Protein is an important element in a healthy diet because it helps maintain and build muscle mass. In addition, proteins reduce appetite and speed up metabolism.
- Reduce carbohydrate intake: Reducing the amount of carbohydrates in your diet can help reduce the size of your belly and sides. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, bread, and flour products, which can quickly increase blood sugar levels and lead to the accumulation of fat in the body.
- Increase your intake of vegetables and fruits: they are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce hunger.
- Drink more water: Water helps keep the body hydrated, reduces appetite and improves metabolism. Try to drink at least 2-3 liters of water per day.
- Limit your salt intake: Reducing your salt intake will help reduce water retention in the body, which can lead to a smaller belly and sides.
It is important to note that dietary changes should be gradual and should be consulted with a doctor ornutritionist. Especially if you have any diseases or digestive problems.
What exercises should you do to lose weight on your stomach and sides?
It is necessary to combine cardio exercises to combat fat deposits and strength exercises to strengthen the muscle corset.
What, besides exercise, will help you lose weight on your stomach and sides?
Don't forget about proper nutrition and sleep routine.
What will help you get rid of your belly and sides faster - nutritional correction or exercise?
The best option is to combine a reduction in diet with intense training. Then it will not only be faster to remove the sides and stomach, but the effect will also be longer lasting.