When the natural balance between the amount of calories consumed and consumed is disturbed, excess fat begins to be deposited in the human body. In women, this occurs mainly in local areas: the thighs, abdomen, sides and buttocks are usually the first to take the blow.
For some women it is difficult to lose weight in the abdomen (many people gain weight in this area, especially after childbirth), others in the thighs and buttocks, and others insidiously betray their sides.
Obesity is becoming a real problem for humanity, it must be dealt with comprehensively. Exercise combined with proper nutrition provides a quick and sustainable result of weight loss.
Today our topic will be exercises to lose weight on the abdomen and sides. Due to the frequent accumulation of abdominal fat in men, this set of exercises is 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 taken place with their figure since the birth of a child. This moment increases the risk of a dangerous condition. Especially in women, the condition of the abdomen is depressing.
It is necessary to deal with excessive fat accumulation on the sides and abdomen after birth by a complex method: combining proper nutrition with low carbohydrate content, strength training, cardio (running, swimming, aerobics, cycling) and breathing techniques and you can quickly get rid offrom the hated "lifeline".
For fast weight loss in the abdomen you will not need expensive advanced equipment and simulators and membership in the gym, it is enough just to be at home.
After a week of daily exercise for 15 minutes, you will get rid of sagging and bulging belly fat after childbirth, will 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.
Provided that the fat has managed to be deposited not only in the abdomen but also on the legs, buttocks, light aerobic effective loads are suitable (morning jogging, gymnastics, shaping, volleyball, aqua aerobics, jumping rope, leg swings, etc. . . ). In other cases (including after birth) you will need strength exercises at home.
Adhering to a strict diet, while getting rid of deposits on the sides and abdomen, is not worth it, but in any case you will need to change your eating habits. It is enough for women to simply speed up their metabolism after giving birth, so it is best to combine abdominal exercises with refusing to eat after 18: 00. For men, we recommend that you stop drinking alcohol and smoking for a while.
We also advise you to refrain from eating fried foods with plenty of fatty oils, semi-finished products, rolls, carbonated beverages. Instead, you should get used to eating protein foods, dried fruits, vegetables and drinking at least one liter of pure still water.
The optimal scheme for weight loss in the abdominal area for women and men is considered exercise during the day, when relaxation follows intense exercise.
Duration and intensity of classes
The ideal time for maximum manifestation of the effect of exercise at home are the periods from 11 to 14 hours, as well as from 18 to 20. Another prerequisite for productive training is eating at least 2 hours before the start of classes. Also, do not exercise 2 hours or less before bedtime.
Every workout at home should start with warming up the muscles. Of course, those who adhere to a sedentary lifestyle will initially have difficulty, as activated muscles, joints and tendons will begin to ache, but after a week everything should return to normal.
Don't worry: this problem affects both men and women - the latter, including after childbirth. To reduce the level of painful pain, perform stretching exercises after class (for example: standing, grab the ankle from behind, pull it to 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 presenter and men's favorite with laughter claims that if you can't tie your shoes because of your own big belly (appeared from sitting at the computer or after giving birth), it's definitely time to do something about it!
Consider the main recommended exercises for weight loss in the abdomen and sides:
- standing, we perform a swing with the legs 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;
- bodyflex exercise: resting your hands on your hips, pulling your abdomen, trying to bring your ribs forward;
- One of the main elements of yoga is the plank. It is enough to take a position as for push-ups and keep the maximum weight of the body above the ground. This exercise strengthens the muscles of the anterior surface of the abdomen;
- a 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 thighs, touching the knees with the head;
- modify the previous exercise by spreading the knees to the side. The coach calls this pose "diamond". Its effectiveness is much higher than the classic version;
- lie on your back, arms to the side, legs connected and turned to one side;
- standing up, bend the torso sequentially in one direction, then in the other;
- another exercise: stand up straight, stretch your arms up, lean forward (touch the floor with your hands). Then, resting one hand on the floor, lift the other up and turn your 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 workouts with continuous approaches to boost metabolism. The trainer advises to do 3 or 4 exercises, 2-3 series. 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. Sedentary lifestyle provokes an increase in fat accumulation in the abdomen and sides, the beautiful half often has a bad condition of the abdomen after birth. To get rid of the hated fat layer, as well as to get 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 used for weight loss. And with getting rid of extra pounds, good mood and good mood will return to you!