If the natural balance between the amount of calories consumed and those consumed is violated, then excess fat begins to settle in the human body. In women, this occurs mainly in local areas - the hips, abdomen, hips and buttocks are usually the first to take the hit.
It is difficult for some women to lose weight in the abdomen (many people gain weight in this area especially after childbirth), others in the hip and buttock area, and others cheat on their hips treacherously.
Obesity is becoming a real problem for humanity, it needs to be addressed comprehensively. 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 not happy with the changes that have taken place 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 hips and abdomen after childbirth with a complex method: by combining proper low-carbohydrate nutrition, strength training, cardio exercises (running, swimming, aerobics, cycling) and breathing, and you can quickly get rid of the hated "rescue circle".
For rapid weight loss in the abdomen, you will not need expensive advanced equipment and simulators and a gym membership, just be at home.
After a week of daily exercises for 15 minutes, you will get rid of flabbiness and bulging fat on the abdomen after childbirth, strengthen the 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 eliminate fat deposits.
Provided that the fat has managed to settle not only in the abdominals, but also on the legs, buttocks, effective light aerobic loads are suitable (morning jogging, gymnastics, modeling, volleyball, water aerobics, rope jumping, standing leg swing, etc. . ). In other cases (including after childbirth), physical strength exercises will be required at home.
Sticking to a strict diet by eliminating deposits on the hips and abdomen is not worth it, but you will have to change your eating habits either way. It is enough for women after childbirth to simply speed up their metabolism, for this it is better 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 in order to a bit'.
We also advise you to abandon the consumption of fried foods with an abundance of fatty oils, semi-finished products, sandwiches, carbonated drinks. Instead, you need to get used to eating protein foods, nuts, vegetables, and drinking at least one liter of pure non-carbonated water.
The optimal pattern 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 the lessons
The ideal time for the maximum manifestation of the effect of exercises at home are the periods from 11 to 14 hours, as well as from 18 to 20. Another prerequisite for productive training is to eat at least 2 hours before the start of classes. Also, don't exercise 2 hours or less before bed.
Every home workout must begin with warming up the muscles. Of course, those who adhere to a sedentary lifestyle will struggle 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, even after childbirth. To reduce the level of aching pain, do stretching exercises after class (for example: standing up, grab your ankle from behind, pull it towards your buttocks). Those who want to continue training for more than a month should think about increasing the load, as getting used to the intensity level reduces the effectiveness of the training.
Exercises
Famous fitness trainer, TV presenter and men's favorite, laughs that if you can't tie your shoelaces because of your own baby bump (appeared from sitting at the computer or after giving birth), it's definitely time to do something about it. it!
Consider the main recommended exercises for losing weight 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 on the spot, jogging, jumping rope;
- bodyflex exercise: placing our hands on the hips, we pull the stomach in, trying to bring the ribs forward;
- One of the main elements of yoga is the plank. Just take a push-up position and keep your body weight 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 classes, 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 trainer calls this pose a "diamond". Its effectiveness is much higher than the classic version;
- lying on his back, arms to the sides, legs come together and turn to one side;
- standing, bend the torso alternately in one direction, then in the other;
- another exercise: standing, stretch your arms, bend forward (touch the floor with your hands). Then, resting 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 correct duration of training and its intensity. The weight loss program for women and men offers short interval workouts with continuous approaches to boost metabolism. The trainer recommends doing 3 or 4 exercises, 2-3 sets each. One approach includes 15-20 exercises.
Don't stop there
The modern accelerated pace of life dictates 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, in the beautiful half, a poor condition of the abdomen often occurs after childbirth. To get rid of the hated layer of fat and to regain men's attention, we recommend that you 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 the elimination of the extra pounds, the good mood and good mood will come back to you!