When the natural balance between the amount of calories consumed and the amount of calories consumed is violated, excess fat begins to be deposited in the human body. In women, this occurs mainly in local areas: usually the hips, abdomen, sides, and buttocks hit first.
Some women find it difficult to lose weight in the abdomen (many gain weight in this area, especially after giving birth), others in the hip and buttocks area, and others betray their sides.
Obesity is a real problem for humanity and needs to be tackled comprehensively. Exercise combined with proper nutrition results in fast and sustainable weight loss.
Today, our topic will be abdominal and side weight loss exercises. Due to the frequent deposits of fat 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, women who have recently become mothers are dissatisfied with the changes in shape that have taken place since the birth of a child. This moment increases the risk of a dangerous condition. The condition of the abdomen is especially depressing in women.
Excessive lateral and abdominal fat deposits after childbirth must be treated in a complex way: combined with proper low-carb diet, strength training, cardio exercises (running, swimming, aerobics, cycling) and breathing techniques to get rid of the hated "rescue circle" quickly.
Fast abdominal weight loss doesn’t require expensive advanced equipment and simulators, as well as gym membership, just being at home.
After 15 minutes of exercise a week a day, you will get rid of postpartum abdominal bloating and protruding fat, strengthen your abdominal muscles, and at the same time increase your popularity among men.
Action plan
The type of physical activity you choose is determined by the need to remove fat deposits.
Provided that the fat is deposited not only in the abdominal muscles but also in the legs and buttocks, light aerobic effective loads (morning jogging, exercise, toning, volleyball, water aerobics, skipping rope, standing leg swing, etc. ) are adequate. In other cases (including postpartum), home strengthening physical exercises will be required.
Adhering to a strict diet while getting rid of side and abdominal deposits is not worth it, but you should change your eating habits anyway. For postpartum women, it is enough to simply speed up your metabolism, for which it is best to combine abdominal exercises with refusing to eat after 18: 00. For men, we recommend that you stop drinking and smoking for a while.
We also advise you to stop consuming fried foods rich in fatty oils, semi-finished products, buns, carbonated drinks. Instead, you should get used to eating protein foods, dried fruits, vegetables, and drinking at least a liter of clean, non-carbonated water.
In women and men, the optimal regimen for abdominal weight loss is two-day exercise, when intense training is followed by relaxation.
Duration and intensity of lessons
The ideal time for maximum effect of home exercises is 11-14 hours as well as 18-20 hours. Another prerequisite for productive training is eating at least 2 hours before the start of classes. Also, do not exercise for 2 hours or less before going to bed.
All workouts at home should start 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 in a week everything will have to get back to normal.
Don’t worry: this problem affects both men and women - the latter even after giving birth. To reduce the amount of aching pain, do stretching exercises after an hour (for example: standing, grasp your ankle from behind, pull to the buttocks). Those who want to train for more than a month should consider increasing the load because getting used to the intensity level reduces the effectiveness of the workout.
Tasks
The famous fitness trainer, TV presenter, and men’s favorite laugh, claim that if you can’t tie the shoelaces because of your own big belly (appeared in front of the computer or after giving birth), it’s definitely time to do something about it!
Consider the main recommended exercises for weight loss of the abdomen and sides:
- standing, swing 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 locally, jogging, skipping rope;
- exercise from bodyflex: resting your stomach with your hands resting on your hips, trying to bring your ribs forward;
- One of the main elements of yoga is plank. It is enough to take a position as with the supine supports and keep the weight of the body above the ground if possible. This exercise strengthens the muscles of the anterior surface of the abdomen;
- a classic practice known from school physical education classes is the swaying of the press. Bending the legs to the knees and connecting the corners, pull the torso to the hips, touching the knees with the head;
- modify the previous exercise by spreading your knees to the side. The coach calls this pose a "diamond. " Its effectiveness is much higher than the classic version;
- lying down, arms crossed, legs interlocked and turned to one side;
- standing up, bend the trunk alternately in one direction and then the other;
- one more exercise: standing up, stretch your arms, lean forward (touch the floor with your hand). Then, with one hand on the floor, lift the other and turn your body to the side. Hold this position for about a minute.
Many are interested in the right duration and intensity of training. The weight loss program offers women and men short-term workouts with non-stop approaches to speed up their metabolism. The coach recommends doing 3 or 4 exercises, each in 2-3 sets. One approach involves 15-20 exercises.
Don't stop here
The modern accelerated pace of life sets its own rules, the implementation of which is difficult to combine with careful personal care. A sedentary lifestyle causes an increase in fat deposits in the abdomen and sides, and in the beautiful half, a bad condition of the abdomen often occurs after childbirth. In order to get rid of the hated fat layer and regain the attention of men, we advise you to perform effective exercises on a regular basis and follow the rules of a healthy diet.
It will be important to browse sports sites on the internet regularly to find out what new techniques and approaches can be used to lose weight. And by getting rid of the extra pounds, the good mood and good mood will return!