Exercises to lose weight in the abdomen and sides.

It's spring, which means swimsuit season is coming soon. Today we tell you 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.

Looking ahead, it is not just a question ofgetting ready for summer.

There are more benefits than you think

Exercises to lose weight in the abdomen and sides will bring you more benefits than it seems at first glance. Let's see what benefits you can get from regular exercise in these areas.

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

2. Improvement of general tone, strengthening the muscle corset.Exercises for the abdomen and sides will make your core stronger and more flexible.

3. Improved digestion.Your metabolism will become more efficient and your abdominal fat levels will decrease.

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

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

However, to get the maximum benefit from these exercises, you need to perform 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.

Causes of fat deposits.

Fat deposits on the abdomen and sides do not appear out of nowhere. It is important to understand that fat performs the most important functions of the body: energy storage, protection of internal organs, and temperature regulation.

Excess fat, in turn, negatively affects health and appearance. To deal with the problem, you need to know your enemy by sight. The main causes of fat deposits can be:

1. unhealthy diet:regular consumption of high-calorie foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the meal schedule;

2. lack of physical activityleading to a decrease in metabolic rate, accumulation of fat deposits and decrease in muscle mass;

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

4. lack of sleep.The metabolism is altered due to chronic sleep disorder, we believe that the consequences are obvious;

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

6. age.Fat deposits in the abdomen and sides are inevitable as we age, but regular exercise can help delay them.

Weight lossーcomplex process, so it is worth paying attention to all factors.

How to prepare your body to train

Warm up before trainingvery importantto prepare the body for exercise, reduce the risk of injury and increase exercise effectiveness. Never perform an exercise with a "cold" body, it will definitely not thank you.

Below are some exercises you can use as a warm-up before your abdominal and lateral workout.

1. Stretching of the lateral muscles:Standing on the floor, raise your right arm and tilt your body to the left, stretching your lateral muscles. Then repeat the exercise on the other side.

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

3. Abdominal stretch:Standing on the floor, raise your arms and stand on your tiptoes. Then slowly lean forward, stretching your abdominal muscles.

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

5. Body turns: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 left knee with your right elbow. Then return to the starting position and repeat the exercise, this time trying to touch your left elbow with 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 a thin waist? What happens if you can't go to the gym?

Let's look at the most effective exercises without equipment that do not require much time. Its regular implementation is the right path to an ideal figure.

1. Empty

   An unusual exercise that uses the deep 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 inhale through your nose and out through your mouth.
   • With your chin pressed to your chest, try to pull the walls of your abdominal cavity toward your spine.
   • Hold your breath as you inhale (up to 15 seconds), try to keep your stomach under your ribs, and then exhale gently. Repeat the exercise 3 to 5 times.

2. ABS

   • Lie on your back, bend your knees and place your hands behind your head.
   • Raise 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. lateral abdominals

   Complicate the previous task by performing lateral abdominal crunches.

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

4. Plank

   The horizontal plank is a static exercise for a large number of muscles, including the abs, back, and glutes.

   • 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

   Vary the previous exercise with a side plank.

   • Lie on your side with your left hand on the floor.
   • Tighten your abdominal muscles and raise your body, relying on your left arm and left leg.
   • Hold the pose for 30 seconds or more and then repeat on the other side.

6. Bicycle

   • Lie on your back, bend your knees and raise your legs.
   • Make movements like when you ride a bicycle, alternately bringing your knees toward your chest.
   • Do the exercise for 30 seconds or more.

7. boat

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

8. Scissors

   • Lie on your back and lift your legs up.
   • Spread your legs, then cross them, move one leg over the other, and so on.
   • Perform at least 10 repetitions.

9. Burpee

   exercise withhigh cardiovascular loadIt will speed up the fat burning process. Exercise is aerobic, that is, the body receives more oxygen, so a positive effect is achieved.

   
   • Get into the starting position: with your feet shoulder-width apart and your hands on your waist.
   • Go into the point-blank squat with your hands on the floor, then jump into the plank position and return to the point-blank squat.
   • Finish the reps by jumping with an overhead clap and returning to the starting position.

10. bent squats

    • Starting position: stand in regular squats, arms intertwined in front of you.
    • Do a squat, don't forget to move your pelvis down and back, behind your heels. Crouch down until your thigh is parallel to the floor.
    • Stand up and bend to the left side, extending your right arm above your head.
    • On your next rep, lean to the other side for a total of 5 to 7 reps on each side.

The intensity of the workout depends on your fitness level, listen to your body. For greater effect, train 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 your calorie intake:In general, to lose weight it is necessary 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.

2. Increase your protein intake:Proteins are an important element in proper nutrition because they help maintain and develop muscle mass. In addition, proteins reduce appetite and speed up metabolism.

3. Reduce carbohydrate intake:Reducing the amount of carbohydrates in the diet can help reduce the volume of the abdomen 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 cause fat accumulation in the body.

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

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



6. Limit salt intake:Reducing salt intake will help reduce water retention in the body, which can lead to a reduction in the volume of the abdomen 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 illness or digestive problem.