If the natural balance between calories consumed and consumed is violated, excess fat will begin to accumulate in the human body. In women, this occurs mainly in localized areas: the hips, abdomen, sides, and buttocks are often the first to take the hit.
Some women find it difficult to lose weight in the abdominal area (many people accumulate fat in this area, especially after childbirth), others find it difficult to lose weight in the hips and buttocks area, and still others betray the hips in such a way. betray.
Obesity is becoming a real problem of mankind, it must be solved comprehensively. Exercise combined with proper nutrition brings rapid and sustainable weight loss results.
Today our topic will be weight loss exercises for the abdomen and hips. Due to the frequent accumulation of fat in the abdomen in men, this set of exercises is also suitable for them.
How to quickly empty stomach after giving birth?
Even with good genetics, new mothers are not satisfied with the changes in body shape after childbirth. This timing increases your risk of a dangerous condition. Especially for women, the condition of the abdomen is distended.
It is necessary to solve the accumulation of excess fat on the hips and abdomen after childbirth by a complex method: combining reasonable low-carbohydrate nutrition, endurance training, cardiovascular exercises (running, swimming, aerobics, cycling) and breathing techniques, and you can be fast. escape the obnoxious "rescue ring".
To lose belly fat fast, you won't need expensive equipment, advanced simulators and gym membership, just working out at home is enough.
After a week of doing 15-minute exercises every day, you will get rid of the flabby and fat belly area after childbirth, strengthen your abdominal muscles, and be loved by men.
Action plan
The type of physical activity chosen is determined by how much it is necessary to get rid of the accumulated fat.
Provided that fat is not only accumulated in the abdomen, but also in the legs and buttocks, it is suitable for light aerobics (morning jog, gymnastics, posing, volleyball, aerobics)underwater, jump rope, swing legs, etc. ). In other cases (including after childbirth), home strengthening exercises will be required.
It's not worth it to stick to a strict diet while getting rid of the residue on the sides and belly, but in any case, you will have to change your eating habits. It is enough for women after childbirth to increase the metabolic rate, for this it is best to combine exercises for the abdomen with a diet after 6 pm. For men, we recommend that you stop drinking and smoking for a while.
We also advise you to give up the consumption of fried foods with a lot of fat, semi-finished products, cakes, carbonated drinks. Instead, you need to get into the habit of eating protein-rich foods, dried fruits, vegetables and drinking at least a liter of pure, non-carbonated water.
The optimal plan to lose weight in the abdomen for women and men is considered to be exercising every day, when relaxing after intense exercise.
Length and intensity of classes
The ideal time to show the maximum effect of exercises at home is the period between 11 and 14 hours, as well as between 18 and 20. Another prerequisite for effective training is to eat at least 2 hours. hours before class starts. Also, don't exercise 2 hours or less before bedtime.
Every home workout should begin with a warm-up. Of course, people who adhere to a sedentary lifestyle will have a hard time at first as the muscles, joints and tendons being activated will start to hurt, but after a week everything will be back to normal.
Don't worry: this problem affects both men and women who are later, including after giving birth. To reduce pain, do stretching exercises after school (eg, standing, grabbing ankles from behind, pulling to buttocks). People who want to continue training for more than a month should think about increasing the load, as getting used to the intensity level reduces the effectiveness of the training.
Exercise
The famous fitness trainer, TV presenter, and favorite of men, laughed and said that if you can't tie your shoelaces because of a big belly (from sitting at the computer or after giving birth), thenIt's definitely time to do something about it. it!
Consider the main recommended exercises for weight loss on the abdomen and sides:
- When standing, swing your legs to the left, to the right: 20 times on each side. This exercise strengthens the oblique muscles of the presses and stimulates the burning of excess fat in the abdomen;
- running in place, jogging, jumping rope;
- Bodyflex exercise: put your hands on your hips, pull your stomach in, try to bring your ribs forward;
- One of the key elements of yoga is the plank. Holding a push-up position and keeping your weight as high as possible on the ground is enough. This exercise strengthens the muscles of the anterior surface of the abdomen;
- A classic exercise, familiar to us from our PE lessons at school, is the press twist. Bending the legs at the knees and connecting the heels, we pull the torso towards the hips, touching the knees with the head;
- Modify the previous exercise by spreading your knees to the sides. The trainer calls this pose "diamond". Its efficiency is much higher than that of the classic version;
- lying on your back, arms to your sides, legs connected and turned to one side;
- stand up, bending the torso alternately in one direction, then in the other;
- one more exercise: stand, straighten your arms, bend forward (hands on the floor). Then, with one hand on the floor, lift the other hand and turn to the side. Hold this position for about a minute.
Many people are interested in the exact duration of training and its intensity. Weight loss programs for women and men that offer short-term workouts with non-stop approaches to boosting metabolism. Coaches recommend doing 3 or 4 exercises, 2-3 sets each. One approach includes 15-20 exercises.
Do not stop there
The pace of modern life accelerates the creation of its own rules, the implementation of which are difficult to combine with careful personal care. A sedentary lifestyle causes the amount of fat to accumulate in the abdomen and sides increasingly, in the beautiful half, a less slim belly often occurs after childbirth. To get rid of the obnoxious layer of fat as well as regain the attention of men, we recommend regularly performing effective exercises and following the rules of a healthy diet.
It is important to regularly browse sports websites on the Internet to learn new techniques and approaches that can be applied to weight loss. And with the weight loss, the good mood and high spirits will return to you!