When the natural balance between the amount of consumed and consumed calories is violated, excess fat begins to be deposited in the human body. In women, this occurs primarily locally: the hips, stomach, sides and buttocks are usually hit first.
Some women find it difficult to lose weight around their stomach (many people gain weight in this area, especially after childbirth), others in their hips and buttocks, and still others insidiously reveal their sides.
Obesity is becoming a real problem for humanity, it needs to be addressed comprehensively. Physical exercise, combined with the right diet, ensures a quick and lasting result in weight loss.
Today we are going to talk about exercises to lose weight on the abdomen and sides. Due to the frequent accumulation of fat deposits on the abdomen in men, this series of exercises is also suitable for them.
How to quickly get rid of the stomach after childbirth?
Even with good genetics, new mothers are dissatisfied with the changes that have occurred in 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.
Excessive fat deposits on the sides and abdomen after childbirth must be treated with a complex method: combine the right low-carb diet, strength training, cardio exercises (running, swimming, aerobics, cycling) and breathing techniques, and you can quickly get the dreaded "get rid of rescue circle".
For fast abdominal weight loss, you do not need expensive advanced equipment and simulators, and you do not need a gym membership. It is enough just to be at home.
After a week of daily exercises for 15 minutes, you will get rid of sagging 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 type of physical activity chosen is determined by the degree of need to get rid of fat deposits.
If the fat has managed to settle not only on the abdomen, but also on the legs and buttocks, light aerobic activity (morning jogging, gymnastics, forms, volleyball, water aerobics, rope skipping, leg swings while standing, etc. ) are suitable. In other cases (including after childbirth), home strength exercises are required.
It is not worth following a strict diet and at the same time getting rid of deposits on the sides and abdomen, but in any case you need to change your eating habits. Women after childbirth are enough to simply speed up their metabolism, for this it is best to combine abdominal exercises with refusal to eat after 18: 00. For men, we recommend abstaining from alcohol and smoking for a while.
We also recommend that you refrain from eating fried foods with an abundance of fatty oils, semi-finished products, rolls and carbonated drinks. Instead, you need to get used to eating protein foods, dried fruits and vegetables, and drinking at least a liter of pure, non-carbonated water.
The optimal scheme for losing weight in the abdominal area for women and men is considered exercise every other day, when relaxation follows intense exercise.
Duration and intensity of the lesson
The ideal time for the maximum manifestation of the effect of exercises at home is periods from 11 to 14 hours, as well as from 18 to 20. Another requirement for productive training is eating at least 2 hours before class begins. Also, don't exercise 2 hours or less before bed.
Any home workout needs to start with a muscle warm-up. Of course, those who stick to a sedentary lifestyle will have a hard time at first, as the activated muscles, joints, and tendons will start to ache, but after a week everything should return to normal.
Don't worry: this problem affects both men and women - the latter also after childbirth. To reduce pain, do stretching exercises after class (e. g. : stand, grab the ankle from behind, pull to the buttocks). If you want to train longer than a month, you should think about increasing the load, because getting used to the intensity level reduces the effectiveness of the training.
exercises
The famous fitness trainer, TV presenter and men's darling laughs and claims that if you can't tie your shoelaces because of your big belly (emerged from computer sitting or postpartum), it's definitely time to do something about it!
Consider the main recommended exercises for losing weight in the abdomen and sides:
- standing, we do left and right leg swings: 20 times on each side. This exercise strengthens the oblique press muscles and stimulates fat burning in the abdominal area;
- running in place, jogging, skipping;
- exercise of bodyflex: put our hands on the hips, pull in the abdomen and try to bring the ribs forward.
- One of the main elements of yoga is the plank. It is enough to take a position like doing push-ups and keep your body weight off the floor as much as possible. This exercise strengthens the muscles of the anterior abdominal surface;
- a classic exercise that we know from school physical education is swinging the press. We bend the legs at the knees and connect the heels, pull the torso to the hips and touch the knees with the head.
- Modify the previous exercise by spreading your knees to the side. The trainer calls this pose a "diamond". Its effectiveness is much higher than the classic version;
- lie on your back, arms at your sides, connect legs and turn to the side;
- Stand up, alternately bending your torso in one direction, then the other;
- one more exercise: stand, stretch your arms up, lean forward (touch the floor with your hands). Then put one hand on the floor, raise the other and twist the 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 training with non-stop approaches to boosting the metabolism. The trainer recommends doing 3 or 4 exercises of 2-3 sets each. One approach includes 15-20 exercises.
Do not stop
The modern accelerated rhythm of life dictates its own rules, the implementation of which is difficult to reconcile with careful personal care. A sedentary lifestyle leads to an increase in fat deposits in the abdomen and sides, poor condition of the abdomen often occurs in the beautiful half after childbirth. In order to get rid of the hated layer of fat and regain men's attention, 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 weight loss techniques and approaches can be used. And with throwing away the extra pounds, a good mood and a good mood will return!