Belly and Side Weight Loss Exercises

Spring is here, which means swimsuit season is right around the corner. Today we will tell you some effective body shaping methods! We'll also consider what causes fat deposits and why you need to exercise to lose weight in your belly and sides.Going forward, it's not just a question ofget ready for summer.

The benefits are more than you think

Abdominal and side weight loss exercises will give you more benefits than you might think at first glance. Let’s take a look at the benefits you can gain from regular exercise in these areas.

1. Reduce body fat levels, risk of diabetes, cardiovascular and many other diseases.
2. Improves overall tone and strengthens muscle corset.Abdominal and side exercises will make your core stronger and more flexible.
3. Improve digestion.Your metabolism will become more efficient and your belly fat levels will decrease.
4. Improve posture.Your figure will become more attractive and beautiful.
5. Feel much better.Exercise helps reduce stress and depression and improves energy levels.

However, to get the most benefit from this type of exercise, you need to do it regularly. Don’t forget to live a healthy lifestyle. Proper nutrition and adequate daily physical activity are keys to success.

Causes of fat deposition

Fat deposits on the abdomen and sides 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, temperature regulation.Excess fat can, in turn, negatively impact your health and appearance. To solve this problem, you need to understand your enemy visually. The main causes of fat deposits may be:

1. Unhealthy diet:Frequent consumption of high-calorie foods and fast foods (rich in fat, sugar, and simple carbohydrates) or frequent overeating and violation of dietary plans;
2. lack of physical activityThis results in a decrease in metabolic rate, fat accumulation, and loss of muscle mass;
3. genetic factorsordoctrineOpinionin a hormonal context(including in the context of increased stress levels);
4. lack of sleep.Metabolism is disrupted due to chronic sleep disorders; we think the consequences are obvious;
5. Alcohol consumption.Few people know that alcoholic beverages are high in calories. and accompanying snacks and dishes;
6. age.Fat deposits around the belly and sides are inevitable as we age, but regular exercise can help you delay this.

Lose weight -Complex process, so it’s worth paying attention to all factors.

How to prepare your body for training

Warm up before trainingVery importantPrepares the body for exercise, reduces the risk of injury and improves performance. Never exercise on a "cold" body, it won't thank you.Here are some exercises you can do as a warm-up before doing abdominal and side exercises.

1. Side muscle stretch:Stand on the floor, raise your right arm, lean your body to the left, and stretch your side muscles. Then repeat the exercise on the other side.
2. Pelvic rotation:Stand on the floor with your feet shoulder-width apart and 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:Stand on the floor, raise your arms and stand on your tiptoes. Then slowly lean forward and stretch your abdominal muscles.
4. Stretch your lower back muscles:Standing on the floor, lunge forward, bending your right leg at a right angle at the knee, then slowly turn toward the bent leg. Place your right hand on the knee of your bent leg and extend your left arm upward, stretching the muscles in your lower back. 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 raising your upper body and try to touch your right elbow to your left knee. Then return to the starting position and repeat the exercise, this time trying to touch your left elbow to your right knee.

Best exercises for losing weight on belly and sides

Let’s get to the fun part – how do you achieve a flat stomach and a slim waist? What if you can't go to the gym?Let’s take a look at the most effective exercises that don’t require equipment and don’t require much time. Performing them regularly is the right way to get your ideal body.

1. vacuumThis is an unusual exercise that uses the deep transverse muscles and diaphragm. Do it on an empty stomach or at least 3 hours after a meal.
   • Stand in the starting position - feet shoulder-width apart, then lean forward without rounding your back until your hands are on your hips.
   • Start breathing deeply through your nose, then in through your nose and out through your mouth.
   • Press your chin toward your chest and try to pull the abdominal wall toward your spine.
   • Hold your breath (up to 15 seconds) as you inhale, trying to keep your stomach under your ribs, and then exhale smoothly. Repeat the exercise 3-5 times.
2. abdominal crunches
   • Lie on your back, bend your knees, and put your hands behind your head.
   • Flex your abs to lift your shoulders and upper back off the floor, then slowly lower your body back to the floor. Repeat at least 10 times.

3. side sit-upsComplicate the previous task by performing side crunches.
   • As you stand up, rotate your torso to the right and try to touch your right knee with your right elbow.
   • Then return to the starting position and repeat on the other side.
   • Repeat at least 5 times on each side.
4. plateThe horizontal plank is a static exercise that targets a large number of muscles, including your 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.
   • Lower your head and keep your neck level!
   • Hold this position for 30 seconds or more.
5. Side panelsChange up the previous exercise with a side plank.
   • Lie on your side with your left hand on the floor.
   • Tighten your abdominal muscles and lift your body, leaning on your left arm and leg.
   • Hold the position for 30 seconds or more, then repeat on the other side.
6. bike
   • Lie on your back, bend your knees, and lift your legs.
   • In a bicycle-like motion, alternately pulling your knees toward your chest.
   • Practice for 30 seconds or more.
7. Boat
   • Sit on the floor, bend your knees slightly and lift them into the air, forming a boat shape.
   • Keep your arms parallel to the floor and maintain your balance.
   • Hold this position for 30-60 seconds, then relax.
8. Scissors
   • Lie on your back and straighten your legs.
   • Spread your legs apart, then cross them, move one leg over the other, etc.
   • Repeat at least 10 times.
9. BurpeeExercise andHigh cardiorespiratory loadWill speed up the fat burning process. This exercise is aerobic, which means the body receives more oxygen, thereby achieving positive results.
   • Get into starting position - feet shoulder-width apart and hands on waist.
   • With your hands on the floor, get into a direct crouch position, then jump into a plank position, then return to a direct crouch position.
   • Complete the reps by clapping your hands, jumping up and returning to the starting position.
10. bent squat
    • Starting position: Standing, squat into a regular squat with arms clasped in front of you.
    • To perform a squat, don't forget to move your pelvis down and back, behind your heels. Squat down until your thighs are parallel to the floor.
    • Stand up and bend to the left, extending your right arm above your head.
    • On the next repetition, bend to the other side for a total of 5-7 repetitions on each side.

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

proper nutrition

There are many ways to eat healthily, and each method may work for different people. However, if your goal is a flat stomach and slimmer sides, then you should heed the following tips.

1. Reduce calorie intake:Generally speaking, in order to lose weight, you need to eat fewer calories than you burn. Set a goal to reduce your caloric intake by an average of 20% of normal to achieve gradual weight loss.
2. Increase protein intake:Proteins are an important element of proper nutrition as they help maintain and build muscle mass. Additionally, protein reduces appetite and speeds up metabolism.
3. Reduce carbohydrate intake:Reducing the amount of carbohydrates in your diet can help reduce bulk in your belly and sides. It is especially important to reduce your intake of fast carbohydrates, such as sweets, bread and flour products, which can quickly raise blood sugar levels and lead to the accumulation of body fat.
4. Increase your vegetable and fruit intake: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 every day.

6. Limit salt intake:Reducing salt intake will help reduce water retention in the body, thereby reducing bulk in the belly and sides.

It is important to note that dietary changes should be gradual and should be done in consultation with or in consultation with a physician.nutritionist. Especially if you suffer from any illness or digestive problems.