It's spring, which means swimsuit season is coming soon. Today we will tell you about effective ways to achieve a toned figure! We will also consider what is the cause of fat deposits and why exercises are needed to lose weight in the stomach and hips.
Looking ahead, it's not just a thingpreparing for the summer.
There are more benefits than you might think
Exercises for losing weight on the stomach and hips will bring you more benefits than it seems at first glance. Let's see what benefits you can get from regular exercise in these zones.
Reduction in body fat levels , the risk of developing diabetes, cardiovascular and many other diseases.Improvement of overall tone, strengthening of the muscular corset. Abdominal and hip exercises will make your core stronger and more flexible.Improved digestion. Your metabolism will become more efficient and the level of belly fat will decrease.Improved posture. Your figure will become more attractive and aesthetic.I feel better. Exercise can help reduce stress and depression and increase energy levels.
However, to get the maximum benefit from such exercises, you must perform them regularly. Do not forget about a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity are the keys to success.
Causes of fatty deposits
Fat deposits on the stomach and hips do not appear out of the blue. It is important to understand that fats perform the most important functions in the body - energy storage, protection of internal organs, thermoregulation.
Excess fat, in turn, negatively affects your health and appearance. To deal with the problem, you need to know your enemy by sight. The main causes of fat deposits can be:
unhealthy diet: regular consumption of high-calorie food and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the diet schedule;lack of physical activity which leads to a decrease in the rate of metabolism, the accumulation of fat deposits and a decrease in muscle mass;genetic factors orism opinions in the hormonal background (including against the background of increased stress level);lack of sleep. Metabolism is disturbed due to chronic sleep disturbance, we think the consequences are obvious;alcohol consumption. Few people know that alcoholic beverages are high in calories. As well as accompanying snacks and meals;Age. Belly and hip fat deposits are inevitable as we age, but regular exercise can help delay it.
Weight lossーa complex process, so it is worth paying attention to all factors.
How to prepare your body for training
Warm up before trainingvery importantprepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercise. Never perform the exercise on a "cold" body, it will certainly not thank you.
Below are a few exercises you can use as a warm-up before abdominal and side training.
Lateral muscle stretch: standing on the floor, raise the right hand up and tilt the body to the left, stretching the side muscles. Then repeat the exercise on the other side.Pelvic rotations: Standing on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly begin to rotate the pelvis around its axis, first in one direction, then in the other.Abdominal Stretch: Standing on the floor, raise your arms and stand on your toes. Then slowly lean forward, stretching your abdominal muscles.Stretching the muscles of the lower back: standing on the floor, jump forward, bending the right leg at the knee at a right angle and slowly turn towards the bent leg. Place your right hand on the knee of the bent leg, and extend your left hand upwards, stretching the muscles of the lower back. Then repeat the exercise on the other side.Body twists: Lie on your back, bend your knees and place your feet on the floor. Then slowly lift your head, neck and shoulders off the floor, while lifting your upper body to try to touch your right elbow to your left knee. Then return to the starting position and repeat the exercise, this time trying to touch your left elbow to your right knee.
The best exercises for losing weight on the stomach and hips
Let's move on to the most interesting part - what to do to achieve a flat stomach and a thin waist? What if you can't go to the gym?
Let's look at the most effective exercises without equipment that do not take much time. Their regular implementation is the right way to an ideal figure.
Vacuum An unusual exercise that uses the deep lying transverse muscles and the diaphragm. Perform on an empty stomach, or at least 3 hours after eating.
- Stand in the starting position - feet shoulder-width apart, then lean forward, without bending your back, until your hands rest on your hips.
- Start breathing deeply through your nose, then inhale through your nose, exhale through your mouth.
- With your chin pressed to your chest, try to pull the walls of your abdominal cavity towards your spine.
- Hold your breath while inhaling (up to 15 seconds), try to keep your stomach under your ribs, then slowly exhale. Repeat the exercise 3-5 times.
Ab crunches - Lie on your back, bend your knees and put your hands behind your head.
- Lift your shoulders and upper back off the floor by contracting your abs, then slowly lower your body back to the floor. Repeat at least 10 times.
Side crunches Complicate the previous task by performing lateral crunches.
- As you rise, rotate your torso to the right, trying to touch your right knee with your right elbow.
- Then return to the starting position and repeat the exercise on the other side.
- Do at least 5 reps on each side.
Plank The horizontal plank is a static exercise for a large number of muscles, including the abs, back and buttocks.
- Get into a push-up position, but instead of lowering your body, place your elbows on the floor and keep your body straight.
- Look down and keep your neck horizontal!
- Hold the pose for 30 seconds or more.
Side plank Modify the previous exercise with a side plank.
- Lie on your side with your left hand on the floor.
- Tighten your abdominal muscles and lift your body, leaning on your left arm and left leg.
- Hold the pose for 30 seconds or more, then repeat on the other side.
Bicycle - Lie on your back, bend your knees and raise your legs.
- Make movements like when riding a bicycle, alternately pulling your knees with your chest.
- Do the exercise for 30 seconds or more.
ship - Sit on the floor, bend your knees slightly and lift them into the air to create a boat shape.
- Keep your hands parallel to the floor and your body balanced.
- Hold this position for 30-60 seconds, then relax.
Scissors - Lie on your back and raise your legs straight.
- Spread your legs, then cross them, move one leg over the other and so on.
- Do at least 10 repetitions.
Burpees Practice withhigh cardio loadwill speed up the fat burning process. The exercise is aerobic, that is, the body receives more oxygen, which is why a positive effect is achieved.
- Take the starting position - feet shoulder width apart, hands on the waist.
- Go into a straight squat position with your hands on the floor, then jump into a plank position and return to a straight squat position.
- Complete the reps by jumping to an overhead clap and returning to the starting position.
Bent squats - Starting position: stand for a regular squat, hands clasped in front of you.
- Do a squat, don't forget to move your pelvis down and back, behind your heels. Squat until your thigh is parallel to the floor.
- Lift yourself up and bend to your left side, extending your right arm above your head.
- On the next rep, bend to the other side for a total of 5-7 reps on each side.
The intensity of training depends on your fitness level, listen to your body. For a greater effect, train 3-4 times a week, combining cardio exercises and strength exercises.
Proper nutrition
There are many approaches to healthy eating and each can be effective for different people. However, if your goal is a flat stomach and slim sides, pay attention to the following recommendations.
Reduce your calorie intake: In general, to lose weight, you need to take in fewer calories than you burn. Aim to reduce your calorie intake by an average of 20% of your normal amount to gradually reduce your weight.Increase your protein intake: Proteins are an important element in a proper diet because they help maintain and build muscle mass. In addition, proteins reduce appetite and speed up metabolism.Reduce your carbohydrate intake: Reducing the amount of carbohydrates in the diet can help reduce the volume of the abdomen and hips. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, bread and flour products, which can quickly increase blood sugar levels and lead to fat accumulation in the body.Increase your consumption of vegetables and fruits: They are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce hunger.Drink more water: Water helps keep the body hydrated, reduces appetite and improves metabolism. Try to drink at least 2-3 liters of water a day.Limit your salt intake: Reducing salt intake will help reduce water retention in the body, which can lead to a reduction in belly and hip volume.
It is important to note that dietary changes should be gradual and should be consulted with a doctor ornutritionist. Especially if you have any diseases or digestive problems.