If the natural balance between the amount of consumed and expended calories is violated, excess fat begins to be deposited in the human body. In women, this occurs mainly in local areas: the hips, abdomen, sides and buttocks are usually the first to take the hit.
It is difficult for some women to lose weight in the abdomen (many people grow fat in this area especially after childbirth), others in the area of the hips and buttocks, and others betray their sides treacherously.
Obesity is becoming a real problem for mankind, it must be dealt with comprehensively. Physical exercise, combined with proper nutrition, provides a quick and sustainable result of weight loss.
Today our topic will be exercises for losing weight on the abdomen and sides. Due to the frequent accumulation of fat deposits on 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 recently become mothers are unhappy with the changes that have occurred with the figure after the birth of a child. This moment increases the risk of a dangerous condition. Especially for women, the condition of the abdomen is depressing.
It is necessary to deal with excessive fat deposits on the sides and abdomen after childbirth with a complex method: combining proper low-carbohydrate nutrition, strength training, cardio exercises (running, swimming, aerobics, cycling) and breathing techniques, and you can quickly get rid of the hated "rescuecircle. "
For quick weight loss in the abdomen, you will not need expensive advanced equipment and simulators and a gym membership, just being at home is enough.
After a week of daily exercises for 15 minutes, you will get rid of flabbiness and protruding fat on the abdomen after childbirth, 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 deposits.
Provided that the fat has managed to be deposited not only in the abs, but also on the legs, buttocks, light aerobic effective loads are suitable (morning jogging, gymnastics, shaping, volleyball, aqua aerobics, jumping rope, standing leg swings, etc. ). In other cases (including after childbirth), strength physical exercises at home will be required.
Sticking to a strict diet while getting rid of deposits on the sides and abdomen is not worth it, but in any case, you will have to change your eating habits. It is enough for women after childbirth to simply speed up their metabolism, for this it is best to combine exercises for the abdomen with a refusal to eat after 18: 00. For men, we recommend that you stop drinking alcohol and smoking for a while.
We also advise you to abandon the consumption of fried foods with an abundance of fatty oils, semi-finished products, buns, carbonated drinks. Instead, you need to 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 exercise every other day, when relaxation follows intense exercise.
Duration and intensity of classes
The ideal time for the maximum manifestation of the effect of exercises at home are 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 going to bed.
Each workout at home must begin with warming up the muscles. Of course, those who adhere to a sedentary lifestyle will have a hard time at first, as the activated muscles, joints and tendons will start to hurt, 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 aching pain, after class, do stretching exercises (for example: while standing, grab the ankle from behind, pull it to the buttocks). Those wishing to continue training for more than a month should think about increasing the load, since getting used to the intensity level reduces the effectiveness of the training.
Exercises
The famous fitness trainer, TV presenter and favorite of men, laughingly claims that if you are not able to tie your shoelaces because of your own big belly (appeared from sitting at the computer or after childbirth), it is definitely time to do something about it!
Consider the main recommended exercises for weight loss in the abdomen and sides:
- standing, we perform 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 region;
- running in place, jogging, jumping rope;
- exercise from bodyflex: resting our hands on the hips, we draw in the stomach, trying to bring the 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 weight of the body above the ground as much as possible. 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 hips, touching the knees with the head;
- modify the previous exercise by spreading the knees to the sides. The coach calls this pose a "diamond". Its effectiveness is much higher than the classic version;
- lying on your back, arms to the sides, legs connect and turn to one side;
- standing up, bend the torso alternately in one direction, then in the other;
- another exercise: while standing, 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 the torso to the side. Hold this position for about one minute.
Many are interested in the correct duration of training and its intensity. The weight loss program for women and men offers short interval training with non-stop approaches to boost metabolism. The trainer advises doing 3 or 4 exercises, 2-3 sets each. One approach includes 15-20 exercises.
Don't stop there
The modern accelerated rhythm of life dictates its own rules, the implementation of which is difficult to combine with careful personal care. A sedentary lifestyle provokes an increase in fat deposits in the abdomen and sides, in the beautiful half, a poor condition of the abdomen often occurs after childbirth. In order to get rid of the hated fat layer, as well as to regain the attention of men, we advise you to regularly perform effective exercises and follow the rules of a healthy diet.
It will be important to regularly browse sports sites on the Internet to find out what new techniques and approaches can be applied to lose weight. And with getting rid of extra pounds, a good mood and good spirits will return to you!