If the natural balance between calorie consumption and calorie consumption is disrupted, excess fat begins to deposit in the body. In women, this occurs mostly in localized areas: the buttocks, abdomen, sides, and buttocks are usually hit first.
Some women have a hard time losing weight in the belly (a lot of people gain weight in this area, especially after giving birth), some in the hips and butt, and some betray their sides.
Obesity is becoming a real problem facing human beings and must be dealt with comprehensively. Physical activity combined with proper nutrition can provide quick and sustainable weight loss.
Today our topic will be abdominal and flank weight loss exercises. Due to the frequent accumulation of abdominal fat in men, this set of exercises is also suitable for them.
How to get rid of stomach problems quickly after giving birth?
Even with good genetics, women who have recently become mothers are unhappy with how their bodies change after their children are born. This moment increases the risk of dangerous situations. Especially for women, the condition of the abdomen is frustrating.
Excessive flank and belly fat accumulation after childbirth requires a complex approach: Combined with proper low-carb nutrition, strength training, aerobic exercise (running, swimming, cardio, cycling) and breathing techniques, you canGet out of the pesky "rescue circle" quickly.
To lose belly weight fast, you don't need expensive advanced equipment and simulators and gym memberships, just home is enough.
After a week of 15-minute daily workouts, you'll shed postpartum sagging and prominent fat, strengthen your abs, and increase your visibility among men.
action plan
The type of physical activity chosen depends on the degree of need to eliminate fat deposits.
If the fat is not only on the abs, but also on the legs, buttocks, a light aerobic payload is appropriate (morning jogging, gymnastics, shaping, volleyball, water aerobics, skipping rope, standing leg swings, etc. ). In other cases, including after childbirth, strength exercises at home are required.
It's not worth sticking to a strict diet while removing deposits from the sides and abdomen, but you have to change your eating habits anyway. Postpartum women only need to speed up their metabolism, and it is best to combine abdominal exercise and refusal to eat after 18: 00. For men, we recommend that you temporarily stop drinking and smoking.
We also recommend that you give up eating fried foods, semi-finished products, bread, carbonated drinks that contain a lot of fatty oils. Instead, you need to get used to eating protein foods, dried fruits, vegetables and drinking at least a liter of pure, non-carbonated water.
The best regimen for women and men to lose weight in the abdomen is considered to be exercise every other day, when relaxation is followed by vigorous exercise.
Duration and intensity of the course
The ideal times for the most effective at-home workouts are 11 to 14 hours and 18 to 20 hours. Another prerequisite for efficient training is eating at least 2 hours before class. Also, don't exercise 2 hours or less before bed.
Every workout at home must start with warming up the muscles. Of course, sedentary people will have difficulty at first as the activated muscles, joints and tendons will start to injure, but after a week everything will return to normal.
Don't worry: This problem affects both men and women -- the latter, including after childbirth. To reduce the level of pain, perform stretches after class (eg: stand, grab the ankle from behind, and pull it up to the hip). Those looking to continue training for more than a month should consider increasing the load, as getting used to the intensity level can reduce the effectiveness of the training.
Exercise
Famous fitness trainer, TV presenter, man's favorite, laughs that if you can't tie your shoes because of your big belly (sitting at the computer or showing up after giving birth), it's definitely time to do something about it!
Consider the main recommended abdominal and side weight loss exercises:
- Standing, we do side-to-side swings: 20 reps on each side. This exercise strengthens the oblique muscles of the press and stimulates the burning of excess abdominal fat;
- Running in place, jogging, skipping rope;
- bodyflex exercise: put your hands on your hips, tighten your abs, and move your ribs forward;
- One of the main elements of yoga is the plank. It is enough to take a push-up position and keep your weight as above the ground as possible. This exercise strengthens the muscles on the front surface of the abdomen;
- A classic exercise we're familiar with in school gym class is the press swing. Bend the legs at the knees and connect the heels, we pull the torso to the hips and the head touches the knees;
- Modify the previous exercise by extending the knees to the sides. Instructors call this pose "diamond. "Its performance is much higher than the classic version;
- Lie on your back, arms out to the sides, legs connected and turned to one side;
- Stand up and alternately bend your torso in one direction and then the other;
- Do one more exercise: stand with your arms extended upwards and lean forward (with your hands on the ground). Then, place one hand on the floor, lift the other hand and turn your body to the side. Hold this pose for about a minute.
Many people are interested in the correct duration of training and its intensity. Weight loss programs for women and men offer short-term interval training with a non-stop approach to boosting metabolism. Instructors recommend doing 3 or 4 exercises with 2-3 sets each. One method involves 15-20 exercises.
don't stop there
The accelerated pace of modern life dictates its own rules that are difficult to combine with attentive personal care. A sedentary lifestyle can lead to increased fat deposits in the abdomen and flanks, and in the beautiful half, a poor tummy is often seen after childbirth. To get rid of that pesky layer of fat, and to regain male attention, we recommend regular and effective exercise and the rules of a healthy diet.
It is important to regularly browse sports websites on the Internet to see what new techniques and methods can be applied to lose weight. Good mood and good spirits will come back to you as you lose the extra pounds!