Exercises for slimming the abdomen and sides

Posted: 20. 04. 2023 | Author: | Category: Fitness

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More benefits than you think

Exercises for weight loss of the abdomen and sides will bring you more benefits than it seems at first glance. Let’s take a look at what “goodies” you can get from regular classes in these zones.

  1. Reduced body fat levels, risk of diabetes, cardiovascular disease, and many other diseases.

  2. Improving the overall tone, and strengthening the muscle corset. Exercise for the abdomen and sides will make your body stronger and more flexible.

  3. Improved digestion. Your metabolism will become more efficient, and the level of fat deposits in the abdomen will decrease.

  4. Posture improvement. Your figure will become more attractive and aesthetic.

  5. Feeling better. Exercise can help reduce stress and depression, as well as boost your energy levels.

However, to get the most out of these exercises, you need to do them regularly. Don’t forget to lead a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity is the key to success.

Causes of body fat

Fat deposits in the abdomen and sides do not occur out of the blue. It is important to understand that fat performs the most important functions in the body – energy storage, protection of internal organs, thermoregulation.

Excess fat, in turn, negatively affects your health and your appearance. To cope with the problem, you need to know your enemy by sight. The main causes of body fat can be:

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

  2. lack of physical activity, which leads to a decrease in metabolic rate, accumulation of body fat and a decrease in muscle mass;

  3. genetic factors or changes in the hormonal background (including against the background of increased levels of stress);

  4. lack of sleep. Metabolism is disturbed in chronic sleep disturbance, we think the consequences are obvious;

  5. alcohol consumption. Few people know that alcoholic beverages are high in calories. As well as accompanying snacks and meals;

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

  7. How to prepare the body for training

    Warming up before exercise is very important to prepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercises. Never do an exercise on a “cold” body, it will definitely not thank you.

  8. Below are a few exercises that can be used as a warm-up before a stomach and side workout.

    1. Lateral Stretch: Standing on the floor, lift your right arm up and tilt your body to the left, stretching the lateral 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 the pelvis around its axis, first in one direction, then in the other.

    3. Stretching the abdominal muscles: standing on the floor, raise your hands up and stand on your tiptoes. Then slowly lean forward, stretching the abdominal muscles.

    4. Stretching the muscles of the lower back: standing on the floor, lunging forward, bending the right leg at the knee at a right angle, and slowly turning towards the bent leg. Place your right hand on the knee of the bent leg, and stretch your left hand up, stretching the muscles of the 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. Then slowly lift your head, neck, and shoulders off the floor, while lifting your upper body as well 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 the elbow of the left hand to the right knee.

    6. The best exercises for slimming the abdomen and sides

      Let’s move on to the most interesting ー what to do to achieve a flat stomach and a thin waist? What if you can’t go to the gym?

      Consider the most effective exercises without equipment that do not take much time. Their regular implementation is the right way to an ideal figure.

      1. Vacuum

      An unusual exercise involving deep-seated transverse muscles and the diaphragm. Perform on an empty stomach, or at least 3 hours after a meal.

      • Stand in the starting position ー feet shoulder-width apart, then lean forward without bending your back, until it stops with your hands on your hips.
      • Start breathing deeply through your nose, then in through your nose, then out through your mouth.
      • The chin is pressed to the chest, try to pull the walls of the abdominal cavity towards the spine.

      • Hold your breath while inhaling (up to 15 seconds), try to keep your stomach under the ribs, then slowly exhale. Repeat the exercise 3-5 times.

      1. Twisting on the press

      • Lie on your back, bend your knees and put your hands behind your head.

      • Raise your shoulders and upper back off the floor by flexing your abs, then slowly lower your body back to the floor. Repeat at least 10 times.

      1. Side crunches

      Complicate the previous exercise by doing side crunches.

      • When lifting, turn 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 repetitions on each side.

      1. plank

      The horizontal bar is a static exercise for a large number of muscles, including the abs, back and buttocks.

      • Get into a push-up pose, 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.

      1. side plank

      Diversify the previous exercise with a side bar.

      • Lie on your side with your left hand on the floor.
      • Tighten your abdominal muscles and lift your body up, leaning on your left arm and left leg.

      • Hold the pose for 30 seconds or more, then repeat on the other side.

      1. Bike

      • Lie on your back, bend your knees and lift your legs up.
      • Do movements, as when riding a bicycle, alternately pulling your knees to your chest.

      • Do the exercise for 30 seconds or more.

      1. boat

      • Sit on the floor, bend your knees slightly and lift them into the air to create a “boat”.
      • Keep your arms parallel to the floor and your body in balance.

      • Hold this position for 30-60 seconds, then relax.

      1. Scissors

      • Lie on your back and lift your legs straight up.
      • Spread your legs apart, then cross them, move one leg over the other, and so on.

      • Do at least 10 repetitions.

      1. burpee

      High cardio exercise will speed up the fat-burning process. Aerobic exercise, that is, the body receives more oxygen, due to which a positive effect is achieved.  

      • Stand in the starting position ー feet shoulder width apart, hands on the belt.
      • Go to point-blank crouching with your hands on the floor, then jump into a plank position and return to point-blank crouching.

      • Finish your reps with an upward jump with an overhead clap and return to the starting position.

      1. Body tilt squats

      • Starting position ー stand for regular squats, hands in front of you in the castle.
      • Do a squat, do not forget to take the pelvis down and back, behind the heels. Squat down until your thigh is parallel to the floor.
      • Stand up and lean to the left, extending your right arm above your head.

      • On the next rep, tilt to the other side, 5-7 reps on each side.

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

    9. Proper nutrition

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

      1. Reduce your calorie intake: In general, in order 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% of your normal intake to gradually reduce your weight.

      2. Increase your protein intake: Protein is an important element in proper nutrition as it helps maintain and build muscle mass. In addition, proteins reduce appetite and speed up metabolism.

      3. Reduce 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, starchy foods, which can quickly increase blood sugar levels and lead to the accumulation of fat 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 2-3 liters of water a day.

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

 

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