Exercises to lose weight on the stomach and sides

It's spring, which means swimsuit season is coming soon. Today we are going to tell you about effective ways to get a toned figure! We will also consider what is the cause of fatty deposits and why exercises are needed to lose weight in the abdomen and sides.

For the future, it is not just a question ofprepare for summer.

There are more benefits than you think

Exercises for losing weight on the stomach and sides will bring you more benefits than it seems at first glance. Let's see what benefits you can get from regular physical activity in these areas.

1. Reduce body fat levels, the risk of developing diabetes, cardiovascular diseases and many other diseases.

2. Improve general tone, strengthen the muscular corset.Abdominal and side exercises will make your core stronger and more flexible.

3. Improved digestion.Your metabolism will become more efficient and your abdominal fat levels will decrease.

4. Improved posture.Your figure will become more attractive and aesthetic.

5. I feel better.Exercise can help reduce stress and depression and increase energy levels.

However, to get the most out of these exercises, you need to do them regularly. Remember to lead a healthy lifestyle. A good diet and a sufficient level of daily physical activity are the keys to success.

Causes of fatty deposits

Fat deposits in the abdomen and sides do not appear out of the blue. It is important to understand that fat performs the most important functions of 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 must know your enemy by sight. The main causes of fatty deposits can be:

1. poor eating habits:regular consumption of high-calorie foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the diet program;

2. lack of physical activitywhich leads to a decrease in metabolic rate, an accumulation of fatty deposits and a decrease in muscle mass;

3. genetic factorsOrismopinionsin a hormonal context(including in the context of increased stress levels);

4. lack of sleep.Metabolism is disrupted due to chronic sleep disorders; we think the consequences are obvious;

5. alcohol consumption.Few people know that alcoholic drinks are high in calories. As well as snacks and side dishes;

6. age.Fat deposits in the abdomen and sides are inevitable as we age, but regular exercise can help you delay this.

Weight lossーcomplex procedure, so it is worth paying attention to all factors.

How to prepare your body for training

Warm up before trainingVery importantto prepare the body for exercise, reduce the risk of injury and increase exercise effectiveness. Never exercise on a "cold" body, it certainly won’t thank you.

Below are some exercises you can use as a warm-up before your abdominal and lat workout.

1. Lateral Muscle Stretch:Standing on the floor, raise your right arm and tilt your body to the left, stretching the side muscles. Then repeat the exercise on the other side.

2. Pelvic rotations:Standing on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly begin to rotate your pelvis around its axis, first in one direction, then the other.

3. Abdominal stretching:Standing on the floor, raise your arms and stand on your tiptoes. Then slowly lean forward, stretching your abdominal muscles.

4. Stretching your lower back muscles:Standing on the floor, lunge forward, bend your right leg at the knee at a right angle and slowly turn toward the bent leg. Place your right hand on the knee of your bent leg and extend your left arm upward, stretching the muscles in your lower back. Then repeat the exercise on the other side.

5. Body twists:Lie on your back, bend your knees and place your feet on the floor. Next, slowly lift your head, neck, and shoulders off the floor, while lifting your upper body to try to touch your right elbow with your left knee. Then return to the starting position and repeat the exercise, this time trying to touch your left elbow with your right knee.

The best exercises to lose weight in the stomach and sides

Let's move on to the most interesting part: what to do to get a flat stomach and a slim waist? What if you can't go to the gym?

Let's look at the most effective exercises without equipment and which do not take much time. Their regular implementation is the right path to an ideal figure.

1. Empty

   An unusual exercise that works the deep transverse muscles and the diaphragm. To be carried out 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 in through your nose and out through your mouth.
   • With your chin resting against your chest, try to pull the walls of your abdominal cavity toward your spine.
   • Hold your breath as you inhale (up to 15 seconds), try to keep your stomach under your ribs, then exhale slowly. Repeat the exercise 3 to 5 times.

2. Abdominal crunches

   • Lie on your back, bend your knees and place your hands behind your head.
   • Lift your shoulders and upper back off the floor by flexing your abs, then slowly lower your body toward the floor. Repeat at least 10 times.


3. Side crunches

   Complicate the previous task by performing lateral sit-ups.

   • As you stand up, rotate your torso to the right, trying to touch your right elbow with your right knee.
   • Then return to the starting position and repeat the exercise on the other side.
   • Do at least 5 repetitions on each side.

4. Plank

   The horizontal plank is a static exercise that uses a large number of muscles, including the abdominals, 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.

5. Side plank

   Vary the previous exercise with a side plank.

   • Lie on your side with your left hand on the floor.
   • Contract 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.

6. Bike

   • Lie on your back, bend your knees and lift your legs.
   • Make movements like you do when riding a bike, alternately bringing your knees toward your chest.
   • Do the exercise for 30 seconds or more.

7. boat

   • Sit on the floor, bend your knees slightly and lift them into the air to create a boat shape.
   • Keep your arms parallel to the floor and your body balanced.
   • Hold this position for 30 to 60 seconds, then relax.

8. Scissors

   • Lie on your back and lift your legs up.
   • Spread your legs, then cross them, put one leg over the other, and so on.
   • Perform at least 10 repetitions.

9. Burpee

   Exercise withhigh cardio loadwill speed up the fat burning process. The exercise is aerobic, that is, the body receives more oxygen, due to which a positive effect is achieved.

   
   • Get into the starting position - feet shoulder-width apart, hands on your waist.
   • Go to a point-blank squat position with your hands on the floor, then jump into a plank position and return to the point-blank squat position.
   • Complete the reps by jumping with a head kick and returning to the starting position.

10. Curved squats

    • Starting position: stand for regular squats, arms crossed in front of you.
    • Do a squat, remember to lower and move your pelvis back, behind your heels. Squat down until your thigh is parallel to the floor.
    • Stand up and lean to your left side, extending your right arm above your head.
    • On your next repetition, bend to the other side for a total of 5 to 7 repetitions on each side.

The intensity of the workout depends on your fitness level, listen to your body. For greater effect, train 3-4 times a week, combining cardio and strength exercises.

Adequate nutrition

There are many approaches to healthy eating, and each can be effective for different people. However, if your goal is to have a flat stomach and slender sides, then you should pay attention to the following recommendations.

1. Reduce your calorie intake:In general, to lose weight you need to consume fewer calories than you expend. Set a goal to reduce your calorie intake by an average of 20% from your normal intake to gradually reduce your weight.

2. Increase your protein intake:Protein is an important part of good nutrition because it helps maintain and build muscle mass. In addition, protein reduces appetite and speeds up metabolism.

3. Reduce your carbohydrate intake:Reducing the amount of carbohydrates in the diet can help reduce the volume of the abdomen and sides. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, bread and flour products, which can quickly raise blood sugar levels and lead to fat accumulation in the body.

4. Increase your consumption of vegetables and fruits:They are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce hunger.

5. Drink more water:Water helps keep the body hydrated, reduces appetite and improves metabolism. Try to drink at least 2 to 3 liters of water per day.



6. Limit your salt intake:Reducing salt intake will help reduce water retention in the body, which can lead to reduced volume in the abdomen and sides.

It is important to note that dietary changes should be gradual and should be consulted with a doctor or doctor.nutritionist. Especially if you have any illnesses or digestive problems.