There are no people in the world who would not like to have a slender, beautiful figure. The stomach is one of the most problematic areas, and getting rid of extra centimeters at the waist with just proper nutrition is almost impossible, although this is also important. What are the most effective physical exercises for losing belly and sides?
Make friends with cardio to get started!
The best way to burn excess fat is cardio workouts, in addition, they are excellent exercises to improve the functioning of the cardiovascular system. Good examples are walking, running, swimming, aerobics, cycling, dancing, and highly active sports such as tennis and basketball. Everything that makes the heart beat faster and quickens the pulse for at least twenty minutes stimulates the burning of subcutaneous fat, and as a result, the skin becomes more toned.
The first thing you need to think about if you need to tighten your stomach and make your sides beautiful is cardio. It is a known fact that losing weight in one particular place will not work, during any exercise the fat will be burned evenly throughout the body, so cardio is what you need, and the more often, the better. It is important to understand that a slender, namely slender and fit figure, and not a thin one, cannot be imagined without an active lifestyle. As they say, you need to move more, and these are not empty words.
B & x clothes
The best exercises for weight loss of the abdomen and sides include a regular walk, during which all the muscles of the body are involved. It is recommended to strain the tummy while walking and try to maintain a fast pace. It would be great to accustom your body to daily walks lasting at least thirty minutes. During aerobic exercise, you must drink plenty of water.
Power load
Physical exercises for weight loss of the abdomen and sides with extra weight not only positively affect the metabolism, but also strengthen the bones and prevent the development of osteoporosis at a later age. Muscle building is also impossible without lifting weights. Well-pumped muscles give both the female and male bodies a toned and symmetrical shape. If you like power loads and want to tighten your stomach, then do fat burning exercises for the abdomen and sides with the use of additional weights.
Yoga
Yoga is equally effective for strengthening the entire body, especially for the abs and back muscles. It improves posture, as well as breathing exercises for weight loss of the abdomen and sides are necessarily included in the classes. You can do Pilates, the main thing is to find the activity that will like and bring pleasure. This will significantly improve the chances for effective weight loss.
Thinking
The most important thing you need to do is to program yourself mentally. As you know, muscles are heavier than fat. If you work with weights, you can gain a few pounds, while losing centimeters at the waist. Do not rely on the numbers on the scales to measure your progress, more important is how the person feels and looks. A good incentive for some is, for example, your favorite jeans one size smaller. When losing weight, a positive attitude and patience are important.
With each week of effective training and proper nutrition, you will see small, pleasant changes in your body, and this should give confidence and motivate you to further improve. Reward yourself for every kilogram you lose, but not with Snickers, but with a trip to the theater, cinema, beauty salon, or, for example, buying a new dress.
Correct posture
They are taught to maintain correct posture at school, and in fact it is not only useful for the back, but it still looks beautiful and aesthetically pleasing. When walking, you need to try to look as tall as possible, and for this you just need to straighten up. Stretching and simple exercises for weight loss of the abdomen and sides will help improve posture. When you go to work, work at the computer, have dinner in a cafe, sit beautifully and upright, the stooped person always has a slightly miserable look. By doing these simple things, you can look a whole size smaller.
A ride on the bicycle
Exercises for losing weight in the abdomen include cycling. It was proved that this simple exercise stimulates abdominal activity and makes the internal and external oblique muscles of the abdomen work even more effectively than traditional twists. If it is impossible to ride a real bike, you can make it imitate lying on the rug on the floor.
Starting position: lying on your back, legs bent at the knees at an angle of 90 degrees, hands are removed behind the head, while you should not put much pressure on the neck. Lift the upper body and turn across the body, alternately to the right and left sides, while twisting the bicycle’s virtual pedals and touching the elbow with the elbow. Try to keep your elbows as open as possible. Perform 12-15 repetitions (once to the right, one to the left is considered at a time) for 2-3 approaches.
Leg raising
The most effective exercises for the abdomen and sides can be done not only in the gym, but also at home. Raising the legs contributes to the pumping of the transverse abdominal wall, where the lower internal oblique muscles of the abdomen are located (lower press). If you perform it on the horizontal bar, then the starting position will be to hang on the bar with the hands, inhale while holding your legs together, exhale slightly bend your knees and pull them up, ideally a little above 90 degrees. Hold for a second in this position, and then slowly lower your legs down, while still in a hanging position.
A more difficult option is to raise straight legs with turns to the right and left. This will also pump the internal oblique muscles of the abdomen. Such physical exercises for weight loss of the abdomen and sides can be supplemented by manual pull-ups to stimulate heart contractions, but this is already suitable for more advanced athletes.
Fitball to help you!
An excellent exercise for the abdomen is push-ups on the bar on the fitball. How to do it? You need to place your hands at a distance of about 30-40 centimeters from each other on the fitball in the push-up position. It is worth making sure that the whole body is a straight line from head to toe. Then slowly tear off the right leg from the floor and pull the right knee to the chest, linger in this position for a while. After a pause at the upper point, slowly lower the foot back to the floor and repeat the same with the left foot. As an added bonus, you can perform push-ups on the ball between repetitions. Perform 2-3 approaches 10-12 times on each side.
Twisting on the bench
How to lose weight (remove the stomach)? The list of exercises must necessarily include various types of twisting. This is a seemingly simple exercise that can be performed in a wide variety of ways. The higher the tilt of the bench, the greater the resistance. Beginners can start with a completely flat surface. More complex twists are done on a special bench (which should be in each gym), where a tilt of about 45 degrees is set. Place the head at the top, at the top of the slope, and the legs below (not vice versa!), The knees are bent. Grasping hands behind the bench behind the head, exhale slowly and pull your knees to your chest. After a short pause, return to the starting position. Perform 3 sets of 10-12 reps.
Hand walking
Exercises for weight loss of the abdomen and sides of the house can include such a simple task as a simple but quite effective manual walk. Starting position: standing, feet shoulder width apart. You need to bend at the waist, leaning forward, and put your palms on the ground in front of your legs, you can bend your knees slightly if necessary. Then slowly “walk” with your hands forward, as far from your leg as possible. In this position (the bar) you need to hold it for a while, then at a slow pace the legs should catch up with the hands, which are also on the floor. Then you need to get up and repeat this exercise another 10-15 times.
X-push-ups
Physical exercises for weight loss of the abdomen and sides can not do without all kinds of push-ups, where, in addition to the press, the back and arms are also involved. X-push-ups are great for training the whole body. A feature of the exercise is the element of balancing. Trying to maintain balance makes the muscles activate more efficiently. First, a normal push-up is done from the floor, then you need to turn to the side and raise one hand up. If performed correctly, the pose will resemble the letter "T". After finding stability in this position, you need to raise your leg up, forming the position of the star or the letter "X". After a short pause, you need to return to the starting position and repeat the same in the other direction.
Low bar - a fantastic exercise for a thin waist
In the plank position, almost all the muscles of the body are activated. This universal exercise is done in the following way: put your forearms on the floor, elbows right under your shoulders, and legs straighten completely behind your back, knees are not bent. The trick of this exercise is to be as parallel to the earth as possible. In this position, and stay without doing anything else. Then you need to slowly kneel, transferring the load from the forearms, rest for a few seconds and repeat the exercise. The longer you manage to maintain balance, the better. If you do this exercise correctly, then, most likely, at first you can only hold on for 20 seconds, this is normal. A more advanced option involves a retention time of about 1 minute, this can be achieved with regular training.
In his eagerness to have the waist of a dream, one does not need to adhere to the opinion that more is better. Do not do abdominal exercises every day. The abdominal muscles also need to rest and recover between workouts in order to be able to effectively develop in the future. It is recommended to work out this part of the body twice a week maximum, doing each exercise in two or three sets of 10-25 repetitions. If it turns out to do more than 25 repetitions, then, most likely, the exercise is performed incorrectly, which means that you need to work on the technique.