How to remove belly and sides with exercises.

It's spring, which means swimsuit season is coming soon. Today we tell you effective ways to achieve a toned figure! We will also consider what is the cause of fat deposits and why exercises are needed to lose weight in the abdomen and sides.

Exercises to lose weight in the abdomen and sides will benefit you more than you think.

Exercises to lose weight in the abdomen and sides will bring you more benefits than it seems at first glance. Let's figure it outWhat benefits can you get from regular exercise?to these areas.

1. Reduces body fat levels, the risk of diabetes, cardiovascular diseases and many other diseases.
2. Improvement of general tone, strengthening the muscle corset. Exercises for the abdomen and sides will make your core stronger and more flexible.
3. Improved digestion. Your metabolism will be more efficient and the level of abdominal fat will decrease.
4. Improved posture. Your figure will become more attractive and aesthetic.
5. Feel better. Exercise can help reduce stress and depression and increase energy levels.

However, to get the maximum benefit from these 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.  

Get into the habit of eating healthy, staying active and enjoying yourself.  

Causes of fat deposits on the stomach and sides.

Fat deposits on the abdomen and sides do not appear out of nowhere. It is important to understand that fat performs the most important functions of the body: energy storage, protection of internal organs and thermoregulation.

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

1. unhealthy diet - regular consumption of high-calorie foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the meal schedule;
2. lack of physical activity, which leads to a decrease in metabolic rate, accumulation of fat deposits and a decrease in muscle mass;
3. genetic factors or changes in hormonal levels (even in the context of increased levels of stress);
4. lack of sleepMetabolism is altered due to chronic sleep disorder; we believe that 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 can help delay them.

Weight lossーcomplex process, so it is worth paying attention to all factors.

How to prepare your body for abdominal and lateral exercises.

Warm up before trainingvery important to prepare the body for exercise, reduce the risk of injury and increase exercise effectiveness. Never perform an exercise with a "cold" body, it will definitely not thank you.

Below are some exercises you can use as a warm-up before your abdominal and lateral workout.

1. Lateral stretch: Standing on the floor, raise your right arm and tilt your body to the left, stretching your lateral muscles. Then repeat the exercise on the other side.
2. Pelvic rotation: 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. Abdominal stretch: Standing on the floor, raise your arms and stand on your toes. Then slowly lean forward, stretching your abdominal muscles.
4. Stretch your lower back muscles: Standing on the floor, lunge forward, bend your right knee at a right angle, and slowly rotate toward your bent leg. Place your right hand on the knee of your bent leg and stretch your left arm up, stretching your lower back muscles. Then repeat the exercise on the other side.
5. Body Twist: 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 also lifting your upper body to try to touch your left knee with your right elbow. Then return to the starting position and repeat the exercise, this time trying to touch your left elbow with your right knee.

The best exercises to lose weight in the abdomen and sides.

Let's move on to the most interesting part: what to do to get a flat stomach and a thin waist? What happens if you can't go to the gym?

Let's look at the most effective exercises without equipment that do not require much time. Its regular implementation is the right path to an ideal figure.

Empty

An unusual exercise that uses the deep transverse muscles and the diaphragm. Perform on an empty stomach, or at least 3 hours after eating.

• Stand in the starting position, 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 out through your mouth.
• With your chin pressed to your chest, try to pull the walls of your abdominal cavity toward your spine.
• Hold your breath as you inhale (up to 15 seconds), try to keep your stomach under your ribs, and then exhale gently. Repeat the exercise 3 to 5 times.

abs

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

• Raise 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.

lateral abdominals

Complicate the previous task by performing lateral abdominal crunches.

• As you rise, twist your torso to the right, trying to touch your right knee to 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.

Plank

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

• Get 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 horizontal!
• Hold the posture for 30 seconds.

side table

Vary the previous exercise with a side plank.

• Lie on your side with your left hand on the floor.
• Tighten your abdominal muscles and raise your body, relying on your left arm and left leg.
• Hold the pose for 30 seconds and then repeat the exercise on the other side.

Bicycle

• Lie on your back, bend your knees and raise your legs.  
• Make movements like when you ride a bicycle, alternately bringing your knees toward your chest.
• Do 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 to 60 seconds and then relax.

Scissors

• Lie on your back and lift your legs up.
• Spread your legs, then cross them, move one leg over the other, and so on.
• Perform at least 10 repetitions.

Burpee

exercise with high cardiovascular load It will accelerate the fat burning process. Exercise is aerobic, that is, the body receives more oxygen, so a positive effect is achieved.

It is not an easy exercise, but you will see the result very soon. Source: pexels 

• Get into the starting position: with your feet shoulder-width apart and your hands on your waist.
• Go into the point-blank squat with your hands on the floor, then jump into the plank position and return to the point-blank squat.
• Finish the reps by jumping with an overhead clap and returning to the starting position.  

bent squats

• Starting position: stand in regular squats, arms intertwined in front of you.
• Do a squat, don't forget to move your pelvis down and back, behind your heels. Crouch down until your thigh is parallel to the floor.
• Stand up and bend to the left side, extending your right arm above your head.
• On your next rep, lean to the other side for a total of 5 to 7 reps on each side.

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

Nutrition before and after training.

Eating right before and after exercise doesn't mean you have to reduce your menu. Such a radical approach to removing the sides and stomach will help, of course, but will have a negative impact on health. Eating well means creating a menu so that each product provides benefits.Dietitians and nutritionists It is recommended that 80-85% of the diet consist of healthy foods and 15-20% are favorite, but not very healthy, foods.  

What and when can you eat before training?

To have enough strength to train, the body needs energy. It is provided by carbohydrates. But simple carbohydrates immediately increase blood sugar and are digested too quickly. Complex carbohydrates take a long time to digest and provide energy to the body. That is, they perform the main task of nutrition before training: they store energy before physical activity. Therefore, your pre-workout meal should consist of complex carbohydrates and protein. Such a balanced diet helps amino acids reach the bloodstream; They will be available both during training and immediately after. And complex carbohydrates will ensure stable glucose levels and sufficient energy for physical activity. Eating on your side and stomach before training should be done 90 minutes before the start of classes.

Optimal diet before training

Rice porridge, oats, quinoa, buckwheat, chicken or turkey breast, whole wheat toast. Or an egg omelette, plus you can add a couple more proteins and vegetables, fresh or stewed, including potatoes. Whole wheat toast.

Before training, your diet should definitely consist of carbohydrates and proteins.  

Post-workout nutrition

The main task of eating is to restore strength and water balance in the body. Myths about the anabolic window, when it was believed that it was urgent to have a snack within half an hour, investigation dissipate (the exception is those who train on an empty stomach). Protein synthesis after strength training.elevated in 24 hoursand returns to the initial value after 36 hours.  

What matters is not what you eat an hour after training, but what you eat for 1 or 2 days after exercise. Therefore, the total amount of protein and carbohydrates throughout the day is essential.

What to include in your post-workout diet

Lean meats and fish, dairy products, eggs, soy products, legume dishes. Exercise will help you get rid of the sides and abdomen, but the effect will increase many times if you adjust your diet.

Proper nutrition

There are many approaches to eating well and each can be effective for different people. However, if your goal is to have a flat stomach and slim sides, then you should pay attention to the following recommendations.

1. Reduce your calorie intake: In general, losing weight requires consuming fewer calories than you expend. Set a goal to reduce your caloric intake by an average of 20% of your normal amount to gradually reduce your weight.
2. Increase your protein intake: Protein is an important element in a healthy diet because 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 your diet can help reduce the size of your abdomen and flanks. It is especially important to reduce the consumption of fast carbohydrates, such as sweets, bread and flour products, which can quickly increase blood sugar levels and cause fat accumulation in the body.
4. Increase the 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 your salt intake: Reducing your salt intake will help reduce water retention in the body, which can lead to a smaller abdomen and sides.

It is important to note that dietary changes should be gradual and should be consulted with a doctor ornutritionist. Especially if you have any illness or digestive problem.

What exercises should you do to lose weight in your abdomen and sides?

It is necessary to combine cardiovascular exercises to combat fat deposits and strength exercises to strengthen the muscle corset.

What, besides exercise, will help you lose weight in your stomach and sides?

Don't forget about proper nutrition and a sleep routine.

What will help you get rid of your belly and sides faster: nutritional correction or exercise?

The best option is to combine a reduction in diet with intense training. Then not only will it be faster to eliminate the sides and stomach, but the effect will also be longer lasting.