If the natural balance between the amount of calories consumed and expended is disturbed, the excess fat begins to be deposited in the human body. In women, this occurs mainly in the local areas: the hips, abdomen, sides and buttocks are usually the first to receive the stroke.
For some women it is difficult to lose weight in the abdomen (many get fat in this area especially after giving birth), others in the waist and buttocks area, and others betray their sides treacherously.
Obesity is becoming a real problem for humanity, it must be addressed comprehensively. Exercise, combined with proper nutrition, provides a fast and consistent weight loss result.
Today our topic will be exercises for weight loss in the abdomen and sides. Due to the frequent accumulation of belly fat deposits in men, this set of exercises is also suitable for them.
How to get rid of the stomach quickly after birth?
Even with good genetics, women who have recently become mothers are unhappy with the changes that have occurred to 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 excess fat deposits on the sides and abdomen after childbirth with a complex method: combining proper nutrition with low carbohydrates, strength training, cardio exercises (running, swimming, gymnastics, cycling) and techniquesof breathing, and you can quickly. get rid of the hated "rescue circle".
For fast belly weight loss, you will not need expensive advanced equipment and simulators and gym membership, just be at home.
After a week of daily exercise for 15 minutes, you will get rid of weakness and belly fat after childbirth, you will strengthen your abdominal muscles and at the same time increase your popularity among men.
Action plan
The type of physical activity chosen is determined by the degree of need to get rid of fat deposits.
Provided that the fat has been deposited not only in the abdomen, but also in the legs, buttocks, light effective aerobic loads are suitable (morning jogging, gymnastics, training, volleyball, water gymnastics, rope jumping, leg rockingstanding, etc. ). In other cases (including postpartum), physical strength exercises at home will be required.
It is not worthwhile to adhere to a strict diet by getting rid of deposits on the sides and abdomen, but in any case you will need to change your eating habits. It is enough for women after childbirth to simply speed up their metabolism, for this it is good to combine abdominal exercises with the refusal to eat after 18: 00. For men, we recommend you to stop drinking alcohol and smoking for a while.
We also advise you to abandon the consumption of fried foods with plenty of fatty oils, semi-finished, bun, carbonated drinks. Instead, you should learn to eat protein foods, dried fruits, vegetables, and drink at least one liter of clean, non-carbonated water.
The optimal scheme for weight loss 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 hours
The ideal time for the 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 exercise is to eat at least 2 hours before the start of classes. Also, do not exercise for 2 hours or less before going to bed.
Every workout at home should start with warming up the muscles. Of course, those who adhere to the sedentary lifestyle will initially find it difficult, as the activated muscles, joints and tendons will start to ache, but after a week everything should return to normal.
Do not worry: this problem affects both men and women - the latter, including after birth. To reduce the level of painful pain, perform stretching exercises after class (for example: standing, grasping the ankle from behind, pulling on the back). Those who want to continue training for more than a month should think about increasing the load, as learning with intensity level reduces the effectiveness of the training.
exercise
The famous fitness trainer, TV presenter and men's favorite, laughs and claims that if you are not able to tie shoelaces because of your big belly (which appeared from sitting at the computer or after giving birth), it is definitely time to do something. him!
Consider the main recommended exercises for weight loss in the abdomen and sides:
- on foot, we perform left and right foot swings: 20 times on each side. This exercise strengthens the oblique press muscles and stimulates the burning of excess fat in the abdominal region;
- spot running, running, rope jumping;
- bodyflex exercise: resting the hands on the hips, we pull on the stomach, trying to bring the ribs forward;
- One of the main elements of yoga is the board. Just take a push-up position and keep your body weight on 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 physical education lessons in school, is press swinging. Bending the legs at the knees and tying 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 at the sides, legs tied and turned to one side;
- while standing, bend the torso alternately in one direction, then in the other;
- another exercise: standing, spread 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 body to the side. Hold this position for about a minute.
Many are interested in the exact duration of the training and its intensity. The weight loss program for women and men provides training with short intervals with uninterrupted access to increase metabolism. The trainer advises doing 3 or 4 exercises, 2-3 sets each. One approach involves 15-20 exercises.
Do not stop there
The accelerated modern pace 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 belly fat deposits and on the sides, in the beautiful half, a bad belly condition often occurs after birth. To get rid of the hated layer of fat, 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 browse sports websites regularly to find out what new techniques and approaches can be applied to lose weight. And with the removal of excess pounds, a good mood and a good spirit will return to you!