Problems with belly fat are common nowadays. In order to find harmony, you will need to connect effective exercises to lose weight in the abdomen and sides.
If you want a quick answer.The best exercises to lose weight on the abdomen and sides are: lying down twists, walking in place with knee lifts and a plank. More on all of them below.
If testosterone contributes to muscle mass buildup, then estrogen is fat. The anatomy of a woman's body is such that most of the fat accumulates in the lower abdomen, thighs and buttocks. This feature is due to fertility.
The girl begins to lose refined forms with a sedentary way of working, eating disorders, curvature of the spine, loss of muscle tone.
Let's take into account the main nuances
- To ensure the harmony of problem areas, physical activity alone will not be enough. It will be necessary to reduce the caloric content of the usual portions, replace the consumption of sweet and starchy foods with proteins, vegetables. Dietary fiber cleans the gastrointestinal tract and protein provides muscle nutrition during exercise.
- Exercise should be regular. With the classic version, they exercise at least 12 times a month, otherwise it's no use losing weight.
- A well-chosen set of tasks puts pressure on every muscle, not just the gluteal and femoral muscles. Make sure that the execution is carried out in a harmonious way, as the recharge of one area is combined with the passivity of the others.
- We take into account our own body's biorhythms to adjust training to them. Feeling happy until noon, we started practicing right there. When energy resources are depleted, working productively will no longer work.
- It is advisable to warm up first, during execution the complexity should keep increasing. This can be light squats, jogging, bending over, cycling. Moderation is especially important for anyone who is losing weight over the age of 35-40, because careless movement can damage the cartilage membrane.
- It's not really limited to gyms, home conditions. Some techniques are easily implemented at the office desk. Voluntary muscle tension and relaxation will be effective. The press, the buttocks area are involved. By repeating the exercises more than 80 times a day, the effect will not be long in coming.
- Muscle pain is effectively relieved by massage procedures or additional exercises for the painful area. These methods will gradually disperse muscle acid.
- Remember that the effectiveness of any gymnastics increases when it brings joy. It will be beneficial to bring activity into the usual way of life. You can have a pet, introduce the habit of everyday walks, dance, organize a walk. These nice little things can inspire, improve vitality. For a few months of active life, they lose 3-4 kg.
Simple Home Exercises List
The gymnastics listed is included in the preparatory phase. They will reduce the risk of stress to the body, gently preparing for a difficult course.
- Walk in place with your knees high. Each inhalation, exhalation is accompanied by raising the leg 4 times.
- A technique called "Vacuum" is to attract and relax the press.
- In the supine position, the legs are pulled off the surface at an angle of 30-40 degrees. Make about ten to fifteen elevators.
- Rotating the hoop has an effective result. It is a common misconception that hoops promote weight loss exclusively in the waist area. During rotation, the shoulders, thigh muscle tissues, and the oblique muscles of the peritoneum are involved. Well, if you do the exercises correctly and effectively.
- Without leaving the place, we alternated swinging with our feet. Load is applied in the area from hip to knee, the back of the leg is stretched. Don't be lazy, try to swing as high as possible.
- The quick squat has a positive effect. Sit down and stand up abruptly. Do 5-7 reps, do more after a few minutes. In total, you should do 20 to 35 squats.
Don't get confused! If the squat is done with an emphasis on the hips, you will need to squat slowly.
The abdominal region is more stressed, but exercise is effective in burning fat in all areas. Legs, buttocks are involved.
- Lying on our backs, we put our hands behind our heads.
- Bend your knees so that your entire foot is in contact with the floor.
- We take a deep breath and, as we exhale, we lift the pelvis.
- With more repetitions, exhale during the lowering stage.
If lifting frequency is difficult, you can stay in the supine position for a while longer. The course is 10 lifts and 2-3 sets.
remove the belly
The most effective exercises to lose weight in the abdomen should involve loading the abdominal muscles.
- Lie down facing the ceiling with your arms at your sides.
- We put our feet on the floor, the knee bend is bent.
- Raise your legs so that there is a distance of 30 cm between your knees and your face, maximum 40 cm.
- We stretch and pull the upper body down.
- Remember correct breathing: inspiration is performed in a relaxed position, expiration - at the moment of twisting.
Repeat 10 times, make 2-3 circles.
We develop the oblique muscles of the abdominal part
The exercise is not easy, they do 10 to 12 laps.
- Supine position, hands behind the head.
- We pull one leg towards us until its foot is completely off the ground.
- If the right limb is at the top, you will need to pull the left side of your body towards it. If the left is the opposite.
- When pulling up, the other leg is lifted.
Engaging the muscles of the thighs and buttocks
It's also a kind of grouping.
- The starting position is supine, the body relaxed.
- The straps are extended over the head.
- We jerk our arms and legs toward each other. We should try to pull them as high as possible. From the side, the pose resembles a fall.
If done correctly, tension in the muscles of the abdomen and pelvis will be felt.
It is recommended to review all methods here and focus on the most effective variation.
If it's difficult to handle the task right away, let's start with the "half bar":
- on our knees, we rest our palms on the floor;
- we take a deep breath, bend our backs out, lift our face to the ceiling;
- on exhalation, lower your head, tilt your spine to the inside;
- the stomach will need to contract and hold for 5 to 8 seconds;
- We try to inhale as deeply as possible, straightening our shoulders and bending outward.
The procedure is used not only to prepare for a more effective set of exercises, but also as a meditation class. It is advisable to use it as a warm-up or between more complex techniques.
Side transition board
The emphasis is on the lower back, the pants area is effectively worked. The task is simple, only two poses are applied:
- We are in a position so that the socks, elbows and palms rest on the floor. The pelvis must not sag. We strictly preserve the flat body of the body. We wait for 30-40 seconds.
- We climb with the transition to the sidebar. Support on the outside of the foot and one arm. We keep the same time, then change sides. Neck, back represent a line.
Initially, we take the position of the sidebar. The arm to which we transfer the body weight is straight. The second handle extends towards the ceiling. The waiting period is the same, but for the increased complexity level it will take 1-2 minutes, so we change sides. The exercise effectively trains the oblique muscle tissue, the pants area.
The main advantage of the procedure is the ability to effectively use the entire body. The shoulder, lower back, calves and chest areas are trained.
- We carry out the usual bar. We make sure the body doesn't bend;
- The arms are bent at the elbows, the legs are at the toes.
- Trying to push his ass up as far as possible. We stay in the indicated position for 10-15 seconds, then go down.
To get started, just repeat the task 5-7 times. Having felt lightness, it is recommended to increase the number of approaches or times. The technique is suitable for training flat abdomen.
don't forget the thrusts
This is one of the classic ways to restore thigh tone.
- Move one leg back about three feet. Raise the heel of the back leg of the mat.
- Sit so that the side leg is straight and the angle of the other leg does not exceed 90 degrees.
- We make 20 drops for each side.
- When sitting down, you can turn your torso to the side, this will add additional load to the sloping fabric.
elevating the pelvis
- We lay down on the rug, bending our knees.
- Raise your arms above your head, spread them shoulder-width apart.
- Lift the femoral area. The press, the buttocks are tense.
- When raised, the feet are also lifted off the floor, the weight is transferred to the toes. This increases the lift height, gives a great muscle load.
Repeat enough 10-20 times. If the task is difficult, it is permissible not to tear the socks off the floor.
We make the waist and pants area attractive
- We lay on our sides, supporting our heads with our hands.
- The spine and legs are straight.
- The free palm helps to hold you in place so you don't fall over backwards when swinging.
- We climb over the overlapping branch and lower it so it doesn't touch the rug. We performed 15-20 elevators - we turned the other way.
If such performance seems too difficult, after the lift you can lower your leg for a few seconds. This interruption will reduce the load and help prepare the body for complicated procedures.
The accumulation of fat in the abdomen and thighs is a classic result of poor mobility and poor eating habits. In order to improve body tone and lose a few extra pounds, comprehensive measures must be taken. Low-calorie nutrition and fifteen-minute physical education alone are not enough for a woman to lose weight.
When determining the course of the exercises, take into account that it is necessary to harmoniously correct all areas of the body, not just the particularly problematic ones. Remember that only systematic exercises provide effective results. In order not to harm your health, we systematically increase the load. And the bottom line is that losing weight should be pleasurable, because you're trying it for yourself.