You can get rid of the belly and sides by doing sports. But in order to burn fat in problem areas, it is imperative to do cardio training. After all, abdominal exercises help to strengthen the muscles, but do not affect the size of the body fat. Therefore, it makes sense to perform them only in conjunction with exercises on cardiovascular equipment. It is equally important to monitor your diet. Indeed, without this, it will not be possible to get a flat stomach.
Often, beauty salons offer massage courses aimed at slimming the abdomen and sides. But such procedures cannot affect body fat. The same applies to wraps and various creams.
To make your belly flat and sculpted, you need to reconsider your diet and exercise.
It's important to remember that a thin waist is done in the kitchen. The result depends to a greater extent on nutrition. But it is advisable to supplement the diet with special exercises aimed at reducing body fat and strengthening muscles.
Cardio can help you burn fat and shed your sides. They need to be conducted according to certain rules:
Do cardio 3 to 5 times a week. At the same time, it is important to monitor nutrition. After cardio workout, you need to eat half the calories spent in class.
If you follow these rules, then you can get rid of the sides and hanging belly in a month.
To strengthen your abs, you need to do a set of physical exercises. But it should be borne in mind that the relief will be noticeable only when the percentage of fat becomes small enough.
Gymnastics should be done 2-3 times a week. Each exercise should be performed in 3-4 sets of 15-20 repetitions. You can do them from morning until breakfast as a charge.
Women are strongly advised not to perform side bends with dumbbells. Incompetent sources often advise this exercise to lose weight on the abdomen and sides. But in fact, bending to the side increases the oblique muscles. As a result, the waist expands and the sides only increase in volume. In addition, lateral twisting should be avoided while lying on the floor.
Almost everyone knows that you can use crunches to build abdominal muscles. To complete them, you only need a flat floor, a fitness mat or a regular blanket.
During the exercise, the lower back should be firmly pressed to the floor. No deflection is allowed. In addition, you can not make jerky movements and pull yourself by the neck. Curl up is necessary by rounding your upper back and tightening your abs.
Men can take weights over time. This will strengthen your abdominal muscles faster. It is not recommended for girls to use extra weight, as the increased growth of abdominal muscles leads to an increase in the waist. In addition, burdening is contraindicated in women after childbirth, as well as girls and boys under the age of 16. In this case, you should start with the lightest exercises.
You can also use fitball crunches. This version of the exercise relieves tension from the lower back.
Feet should be on the floor throughout the entire exercise. You cannot take them off the floor, raise your hips and buttocks.
Leg raises should be done to get the most out of your lower abs. Execution technique:
The lower back should not bend in this case, otherwise the load will go away from the press.
Alternate leg raises can also be done. This exercise is called scissors. The execution rules will be similar.
Complicated leg raises - fold.
This exercise is quite difficult. Beginners are advised to do regular crunches and leg raises before moving on to doing it.
An effective yoga exercise for girls who want to reduce their waist and hips is a vacuum. It is aimed at strengthening the internal muscles of the abdomen due to static load, but will not help pump up the abs to cubes. However, a strong muscle corset allows you to visually remove fat folds. After all, sometimes even thin girls have a hanging tummy.
You can also do this exercise while lying down or sitting. The first results will be noticeable after 10 days of regular vacuuming at home.
Abs should be done on an empty stomach. It is best to exercise at home in the morning or after a cardio workout in the gym. You can eat one hour after class. It is desirable that the meal is protein-rich.