The waist is one of the most problematic places in the figure of the fair sex. In the female type of body structure, it is the waist zone that is the main place for the accumulation of body fat.
However, do not be upset. Top models, actresses and girls who look at us from the covers of glossy magazines, with an aspen waist are the same people as you and I, and anyone can get the perfect figure, with desire and perseverance.
The first thing you need is motivation. Even if you are now, to put it mildly, "out of shape", and have already given up trying to do anything, understand that everything depends only on you. Any human body functions according to the same laws, and there is no method that would be effective for one and ineffective for another. It either "works" or is generally useless.
If you start to eat right and do exercises to remove fat from the abdomen and sides, then the result will definitely be, and you will see it much sooner than you expect.
How to remove the stomach and sides, and what exercises you need to do for this
Forget about the "magic pills": exercise is the only way to remove fat from the abdomen and sides.
First you need to dispel the prevailing stereotypes and misconceptions about weight loss. Perhaps some readers will not be delighted with this information, but understanding it is necessary so that in the future you do not repeatedly step on the same rake.
Let's face it - there are no "magic pills" that will help you lose excess weight. The only thing that really works is exercise to lose weight on the abdomen and sides and a proper, balanced diet.
But the means and methods listed below, in principle, cannot give any result:
- Cream "for weight loss";
- "Grandmother's recipes" and "Methods of pop stars";
- Herbal infusions, teas and the like, the use of which helps fat "burn 2 kg per night";
- Sprays, chewing gum for weight loss, etc.
Fat, according to the laws of the human body, "burns" only in one case: when the amount of calories received by the body from food is less than the number of calories it needs to meet the energy needs of the body.
A calorie deficit contributes to the fact that our body begins to use body fat as reserve energy reserves and, accordingly, they decrease.
There are two ways to achieve the desired deficit: the first is to reduce calorie intake, the second is to increase their consumption.
The ideal option is to combine them. In practice, it looks like this: you eat less (calorie intake decreases) and do exercises to lose weight on the abdomen and sides, on which the body needs to spend additional energy.
If all the above requirements are met correctly, then the result will not be long in coming. Physical exercises for weight loss of the abdomen and sides and proper nutrition are ways to greatly change your figure in just one and a half to two months.
A set of exercises for weight loss of the abdomen and sides at home
Let's move on to the practical part. Those who do not have the opportunity to attend a fitness center should not be upset, since the desired result, with due diligence, can be achieved at home.
All effective exercises for losing weight on the abdomen and sides, as a rule, are performed with your own weight and do not require special equipment or simulators.
We bring to your attention simple exercises to remove the stomach and sides, at home. This complex must be performed every other day.
The best time to exercise is in the morning, before your first meal. However, this requirement is not critical, if you have a strict daily routine, then exercises for losing weight on the abdomen and sides can be done in the evening, but not less than 2-3 hours before bedtime.
Home workout looks like this:
- Warm up
It is absolutely not recommended to neglect it. Remember what you did in your school physical education lesson, and do any exercises to warm up and stretch your muscles for 5-10 minutes;
- Standard twists
Crunches are simple but extremely effective exercises to tone the stomach and sides that work all the abdominal muscles. It is on them that all home training is based. We do 4 sets of 10-15 repetitions.
We lie down on our back, bend our legs at the knees, and put our hands behind our heads. Pull the upper part of the body to the knees. You need to work not in the entire amplitude (do not rise or fall completely), but so that the abdominal muscles are in constant tension. Inhale - in the lower position, exhale - with maximum effort on the rise.
- Lying leg raise
The starting position is similar to twisting. We bend the legs at the knees at a right angle and pull them to the body. At the end point of the movement, the pelvis should be a few centimeters off the floor, and the kneecaps should be at chest level.
Make sure that your back is constantly pressed to the floor. We do 3 sets of 10 repetitions.
- Side crunches
The next simple exercises to tone your belly and sides are side crunches. To perform them, take the starting position: put your hands behind your head and spread your knees.
You need to raise the body so that your left elbow touches your right knee, and vice versa. The exercise is done alternately - first one side, then the other, while the unused elbow always remains firmly pressed to the floor. Do three sets of 10 repetitions on each side.
- Circular rotation
The starting position is unchanged. Holding hands behind the head, we raise the body to the middle of the range of motion, we stop where the greatest tension of the abdominal muscles is felt. Next, rotate the body around the axis 10 times in one direction and the other.
We do 3 approaches. Pay attention to breathing, it should not be interrupted at the moment of rotation.
- Raising the legs from the "bar"
"Plank" is a physical exercise for losing weight on the abdomen and sides, which perfectly works out all the muscles of the press.
Get on your knees, then lower yourself to the floor, bend your arms at a right angle and hold yourself above the floor on your forearms and toes. Your body should be perfectly straight.
Alternately raise the legs up (take back), so that they do not bend at the knees. For each leg, 10 reps. Only 3 approaches.
- Plank for endurance
The last physical exercise for losing weight on the abdomen and sides is the "bar" for endurance. Take the starting position and hold the "bar" for as long as you can do it.
Do not be discouraged if you manage to hold out for a very short time - in the future, when the abdominal muscles become stronger, you will be able to hold on for 2-3 minutes without any problems.
This is where the workout ends. This list does not include all effective exercises for losing weight on the abdomen and sides, but the given complex is more than enough to achieve the result. And it’s unlikely that after an intense 30-minute workout (that’s how long you need to do the whole complex) you will have enough strength for something else.
It is worth noting that these exercises for losing weight on the abdomen and sides are great for men. If you want to lose weight in the shortest possible time, then on rest days between workouts, it is recommended to do a 30-40-minute run at an easy pace, the result, in this case, will come even faster.
Now you know what exercises to remove the stomach and sides. Good luck with your training and success in achieving your goals!