It's spring, which means swimsuit season is coming soon. Today we will tell you about effective ways to get a toned figure! We will also consider what is the cause of fat deposits and why exercises are needed to lose weight on the abdomen and hips.
Looking to the future, it's not just a matter ofpreparing for summer.
There are more benefits than you think
Exercises to lose weight on the stomach and hips will bring you more benefits than it seems at first glance. Let's take a look at what benefits you can get from regular exercise in these areas.
Reduce body fat levels, the risk of developing diabetes, cardiovascular disease and many other diseases.
Improve the overall tone, strengthening the muscle corset.Abdominal and hip exercises will make your core stronger and more flexible.
Improved digestion.Your metabolism will become more efficient and your belly fat levels will decrease.
Improved posture.Your figure will become more attractive and aesthetic.
Feeling better.Exercise can help reduce stress and depression and increase energy levels.
However, to get the most benefit from such exercises, you need to perform them regularly. Don't forget to lead a healthy lifestyle. Proper nutrition and a sufficient level of daily physical activity are the keys to success.
Causes of fat deposits
Fat deposits in the abdomen and hips do not appear suddenly. 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 health and appearance. To cope 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 foods and fast foods (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the food program;
lack of physical activitywhich leads to a decrease in metabolic rate, the accumulation of fat deposits and a decrease in muscle mass;
genetic factorsORismopinionsin a hormonal context(even in a context of increased stress levels);
lack of sleep.Metabolism is disrupted due to chronic sleep disorder; we believe the consequences are clear;
alcohol consumption.Few people know that alcoholic drinks are high in calories. In addition to accompanying snacks and dishes;
age.Fat deposits in the abdomen and hips are inevitable as we age, but regular exercise can help you delay them.
Weight lossーcomplex process, 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 the effectiveness of exercise. Never perform an exercise on a "cold" body, it will definitely not thank you.
Below are some exercises you can use as a warm-up before abdominal and lateral training.
Lateral muscle stretch:standing on the floor, raise your right arm and tilt your body to the left, stretching the lateral 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 tiptoes. Then slowly lean forward, stretching your abdominal muscles.
Stretching the lower back muscles:standing on the floor, lunge forward, bending your right leg at the knee at a right angle and slowly turn towards the bent leg. Place your right hand on the knee of your bent leg and extend your left arm straight up, stretching your lower back muscles. Then repeat the exercise on the other side.
Body twists:Lying on your back, he bends his knees and places his feet on the floor. Then he slowly lifts his head, neck and shoulders off the floor, also lifting his upper body to try to touch his right elbow to his left knee. Then return to the starting position and repeat the exercise, this time trying to touch your right knee with your left elbow.
The best exercises to lose weight on the stomach and hips
Let's move on to the most interesting part: what to do to get 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 don't take much time. Their regular implementation is the right path to an ideal figure.
Empty
An unusual exercise that uses the deep transverse muscles and diaphragm. Perform on an empty stomach or at least 3 hours after eating.
- Get into the starting position, with your 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 and 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 as you inhale (up to 15 seconds), try to keep your stomach under your ribs, then exhale gently. Repeat the exercise 3-5 times.
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 to the floor. Repeat at least 10 times.
Side crunches
Complicate the previous task by performing side crunches.
- As you stand, rotate your torso to the right, trying to touch your right elbow to your right knee.
- Then return to the starting position and repeat the exercise on the other side.
- Perform at least 5 repetitions on each side.
Plank
The horizontal plank is a static exercise that involves a large number of muscles, including the abs, back and glutes.
- Move 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 in a horizontal position!
- Hold the pose for 30 seconds or more.
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 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 bringing your knees closer to your chest.
- Perform the exercise for 30 seconds or more.
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 30-60 seconds, then relax.
Scissors
- Lie on your back and lift your legs straight up.
- Spread your legs, then cross them, move one leg over the other, and so on.
- Perform at least 10 repetitions.
Burpees
Practice withhigh cardio loadit will accelerate the fat burning process. The exercise is aerobic, that is, the body receives more oxygen, due to which a positive effect is achieved.
- Stand in the starting position: feet shoulder-width apart, hands on your waist.
- Go to the point-blank squat position with your hands on the floor, then jump into the plank position and return to the point-blank squat position.
- Finish the repetitions by jumping with a clap of your hands above your head and returning to the starting position.
Bent squats
- Starting position: Stand for regular squats, with arms crossed in front of you.
- Perform a squat, don't forget to move your pelvis down and back, behind your heels. Squat until your thigh is parallel to the floor.
- Stand and bend to the left, extending your right arm above your head.
- On the next repetition, bend over to the other side for a total of 5 to 7 repetitions on each side.
The intensity of the training depends on your fitness level, listen to your body. For greater effect, train 3-4 times a week, combining cardio and strength exercises.
Appropriate nutrition
There are many approaches to eating healthy, and each can be effective for different people. However, if your goal is a flat stomach and slim hips, you should pay attention to the following tips.
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 the normal amount to gradually reduce weight.
Increase your protein intake:Proteins are an important element in a correct diet because they help maintain and build muscle mass. Furthermore, proteins reduce appetite and speed up metabolism.
Reduce carbohydrate intake:Reducing the amount of carbohydrates in your diet can help reduce the volume of your abdomen and hips. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, breads and flour products, which can rapidly increase blood sugar levels and lead to the accumulation of fat in the body.
Increase your fruit and vegetable consumption:They are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce hunger.
Drink more water:Water helps keep your body hydrated, reduces appetite and improves metabolism. Try to drink at least 2-3 liters of water a day.
Limit salt intake:Reducing salt intake helps reduce water retention in the body, which can lead to a reduction in the volume of the abdomen and hips.
It is important to note that dietary changes should be gradual and should be consulted with a doctor ornutritionist. Especially if you have illnesses or digestive problems.