The "lifebuoy" in the waist is a well-known problem for many women. You too? Then try these proven abdominal and side slimming exercises.
How and why does body fat accumulate?
Understanding the mechanism of this process will make it easier for you to create a weight loss program and reduce the volume of problem areas. "Fat accumulates from excess calories in food. This is the extra energy that the body stores, - explainsVictoria Kasilova,Personal trainer and founder of the Personal Fitness Laboratory.You can make the following analogy: imagine you take money, buy gold bars and put them in a safe, lock them with a key. Now imagine that you have decided to get that money back. You must first find the key to the safe, open it, take out these latches and exchange them for money. It is similar with lipolysis: in order to start burning fat, many factors have to be activated: a certain hormonal background, a calorie deficit. It is necessary to create such a demand for energy that the body would like to use up these reserves itself.
Removing Sides and Belly: Where to Start
With the understanding that the human body cannot lose weight locally, i. e. only in a certain area. "You put on extra pounds and lose weight according to your constitution and genetics, " saysEkaterina Demidova, master trainer in the management of group programs.
In general, to get rid of the notorious "sides" and flatten your stomach - to restructure your diet and exercise.
However, you need to choose them wisely. "There is a myth that where we train a muscle, we burn fat, " says Victoria Kasilova. - That is not the case. Because the process of burning fat takes place throughout the body and not locally. But we can work in the problem areaIn what context? Build muscles there, develop strength or flexibility. Specifically, we cannot burn fat at any point because it leaves the path calculated by the characteristics of your body. Someone easily and quickly loses volume in the area of the legs, someone -in the stomach, and someone first removes the chest, upper back and only then everything else. The body releases fat mainly where it gives its storage less priority. And in the places that are most important for it (women usually doonly stomach, sides and hips) it gives away much worse "reserves".
Hence, a balanced weight loss program includes strength exercises, cardio exercises, and proper diet.
Lose Belly Fat: Main Mistakes
The most common mistakes coaches consider are:
Use of thermal corsets or plastic wrap during training."There is a common myth that we lose weight where we sweat, " says Victoria Kasilova. - But that's not the case. The fat doesn't go away with sweat. If everything were that simple, you could just go into the to lose weightGoing to the sauna. In fact, it only escapes fluids. And sometimes well, necessary. By being swept away by "sweaty" equipment, you dehydrate the body and increase the stress on the heart system.
And also - you risk damaging internal organs. "For example, a corset increases the pressure on the internal organs during training, impairs blood circulation and prevents the deep muscles from working, " warns Ekaterina Demidova.
Refusal to do functional exercises.The idea of losing belly fat fast is so intriguing to some that they ignore any exercise and only leave crunches in their fitness plan for the press. And in vain! "First, there are no inflated abs on an untrained, loose body, " says Victoria Kasilova. "When a person starts exercising, they first have noticeable relief from the arms, legs, back, and only then - abdominal cubes".
And all of this can only be achieved if you have strength and functional training in your "sports menu", that is, you have to work with all the muscles in the body again.
Second, abdominal exercises themselves aren't as energy-intensive as many basic movements like squats, deadlifts, and pushups. "In order to generate higher calorie consumption (a key condition for losing weight on the stomach, sides and whole body), you have to work with large muscles. It works in a similar way to a car engine: a "small car" consumes a little gasoline, an SUV - many times more. The SUV is the muscles of the legs, and the "speedster" is the muscles of the press. "
There is also a risk of injuring your back if you only overwork the abdominal area. "If you don't know how to work with your body and you are fanatical about your abdominal muscles, the more likely you are going to get a lower back injury, hernia, or bulge than a nice stomach. Because these movements have a compressive effect on the spine, "adds Victoria.
Performing useless or inappropriate exercises.The former involve side bends with weights. "It's not effective to fight the sides that way. That way, your waist won't narrow either. Strengthen some muscle groups, but you will not get the expected effects. Bend over with dumbbells when it doesn't hurt, when there is no lower back discomfort, when it helps you like a placebo. But this exercise doesn't do much. Instead, it is better to do a diagonal turn while lying down, it is safer for the lower back, "recalls Victoria Kasilova.
Experts also advise against performing too complex exercises that are only available to highly qualified people: competitive athletes, fitness models. "Take, for example, hanging legs. It is believed that this is an exercise for the press, - says Victoria Kasilova. - But in fact, if you start to disassemble it from a biomechanical point of view, the most important action is the hip flexion. The main muscle that flexes the joint is the rectus femoris, quadriceps. Therefore, when your leg muscles are poorly developed, they get tired first, the press just won't turn on. If this happens in a real slope rather than prop, you will need strong arms and back muscles to support your body. You also need to be slim enough for your arms to support the weight. "
Who should do abdominal and side exercises
Experts advise only concentrating on training the press muscles in a few cases. "For beginners it is necessary to pump this zone separately, for those who have no preparation at all - after rehabilitation, after childbirth. Here a simple way of turning on the floor, a plank and similar exercises on stable supports will be useful, - says Victoria Kasilova. - This is necessary in order to connect the sternum and pelvis to form one unit. The coupling between these zones is soft. To make it difficult and to be able to do the usual exercises to do the housework without back injuries, one needs simple exercises for the abdominal muscles.
The same applies to competitive athletes. "It's also worth including training exercises for the press for those who are preparing for competitions - for example, fitness bikiniists, " added Victoria Kasilova.
If you've been exercising for a long time and don't take part in fitness bikini contests, there's no point pumping the press as well. "If a person has already practiced for some time, has developed coordination, abdominal exercises are subordinated to the program. Since the abdominal muscles act like a stabilizer during large exercises, they support your body with squats, pull-ups, bench presses, deadlifts, and push-ups.
The most effective exercises for losing weight belly and sides
There are many types of exercises for this area, but not all will be able to produce the desired effect. In addition, not all movements are available for training at home. "I would recommend doing technically simple exercises at home. It is advisable to make a program with different movements: the press is made up of many small fibers placed at different angles. By combining different exercises, you can use them all, "adds Victoria Kasilova.
We asked the experts to compile a list of the most effective, easiest, and easiest ab exercises. Here you are:
- Plank."This is a versatile exercise that actively works the core muscles, including the transverse abdomen and obliques. You can make different types of planks - classic, side or dynamic, the most important thing is to do them skillfully and correctly. Instead of minute planks, it is more effective to do several short planks with a pause of a few seconds, the so-called "fractional" plank, "says Ekaterina Demidova.
- Incomplete crunches."When turning, lift yourself up to the lower edge of the shoulder blades so that you activate the rectus abdominis and oblique abdominal muscles, " comments Ekaterina.
- "Place"."In this position, if you do it right, you can train the core muscles in isolation, " remembers Ekaterina Demidova.
Exercises that are not directly "intended" for this zone also help to train the abdomen and sides effectively. This is almost the entire strength base - squats, deadlifts, etc. "Understand that ab exercise isn't always just doing the abs, we have the entire core involved - the muscles that are in the middle of the body, connecting the sternumand the basin. ", - concludes Victoria Kasilova.
We asked Victoria to show us a series of exercises that took all of these factors into account.
How to build a lesson
- Start your workout with some simple joint exercises or a 10-minute cardio workout. This will help prepare your muscles and joints for stress.
- Do all the exercises one at a time.
- Watch your breath: the main effort should be made while exhaling.
- Take part in this program 4-6 times a week.
- Gradually increase the load. "The adaptation of the body (and thus the change in appearance) only takes place when we create stress, overload, " says Victoria Kasilova. "It is therefore advisable to gradually complicate the lessons every week: use weights, the number ofIncrease repetitions. "
- Supplement your training with cardio workouts. If your training plan doesn't include regular strength training, make sure to add cardio to the main complex - 40-50 minutes of swimming, cycling, and running two or three times a week will do. "Cardio will use these very calories, with its help we can get rid of some of the fat, but exercises for the press will help to strengthen the muscles, " summarizes Victoria Kasilova.
To complete the complex, you will need a rug and fitball.
Straight turns
Lie on your back with your knees slightly bent. Press your lower back on the floor. Working your abs, while exhaling, lift your shoulder blades off the floor, straighten your arms forward, palms touch your knees. Do not put any strain on your neck or shoulders. Gently lower your back onto the mat. This will be a repetition. To run15-20 of them.
Oblique turns
Lie on your back with your knees slightly bent. Press your lower back on the floor. Working your abs, as you exhale, lift your shoulder blades off the floor and rotate your body to the right. Extend your arms in front of you. Do not put any strain on your neck or shoulders. Gently return to the starting position. To run15-20 repetitionsin every direction.
Reverse crunches
Lie on your back and stretch your arms along your body. Bend your knees slightly and raise your legs. Press your lower back on the floor. As you exhale, use your abs, lifting your pelvis off the floor and continuing your legs behind your head. The stomach should touch the thighs. Gently lower yourself to the starting position. To run15-20 repetitionsExercises.
Twisting with a pool lift
Lie on your back with your hands clasped at the back of your head. Relax your neck and shoulders. Press your lower back on the floor. Pull your legs up and cross your ankles. As you exhale, work your abs while lifting your shoulder blades and pelvis over the carpet. Gently return to the starting position. To run15-20 repetitionsExercises.
Sidebar in dynamics
Lie on your right side, bend your right arm at the elbow, and rest on your forearm. Extend your legs and support them with the sides of your feet on the floor, place your left hand on your thigh. Do not bend in your lower back. With an exhalation lift your pelvis off the floor, exercise your abdominal and back muscles. Fixate at the upper point for 3-4 seconds, back to the starting position. To run20 repetitionsin every direction.
Rotate the legs from the prone position
Sit on a rug with your legs straight. Lean back slightly. Bend your elbows, pull them back a little, and lean on your forearms. Bend your legs at the hip joint and straighten them up. Press the sacrum to the floor. Working the muscles of the press, trunk and thighs, gently moving the toes and straight legs to the left, return to the center and lower them to the right. This will be a repetition. To run10-20such.
Body lifts on Fitball
Lie on the fitball with your left side and rest your body and pelvis on the ball. Extend your legs and rest with the sides of your feet on the floor. Bend your left hand and place the palm of your hand on the back of your head. With your right hand, lean lightly on the ball in front of you. Work the muscles of the press and trunk as you gently tear your torso off the fitball as you exhale. Don't let your lower back hang or bend. Return to the starting position with an inhalation. This will be a repetition. Operated by20-30 of them in each direction. . .
Lifting the pelvis on a fitball
Stand on a plank with your arms straight and place your feet on the fitball. Don't add a back arch or slouch. Bend your knees and train your abs, push your pelvis up. Pull your hips toward your stomach and roll the fitball closer to your arms. Gently return to the starting position. This will be a repetition. To run20-30 of them.
Lower legs with fitball
Lie on your back, straighten your legs forward, squeeze the fitball between your shins. Extend your arms along your body. Use a fitball to lift your legs perpendicular to the floor and work your abdominal and core muscles to an angle of 30-40 degrees as you exhale. This will be a repetition. To run20-30 such. . .
Dynamic plank
Focus on straight arms. Do not raise the arch in your lower back, relax your neck and shoulders. Activate the muscles in the front of the body - the muscles of the body, thighs, arms. Then alternately bend your elbows and lower yourself into the forearm plank. Back to the starting position. Do as many repetitions of the exercise in as possible1 minute. . .
When can I expect results?
Many experts agree: losing weight quickly (for example, in 10 days) is harmful to your health and leads to weight gain just as quickly. In addition, there is a great risk that the returned kilograms "bring friends" - the body stores fat during another hunger strike or a strenuous training phase.
It makes more sense to lose weight gradually. "Our efforts are always directly proportional to our results. If you stick to the right diet and exercise 4-5 times a week, you will definitely see the first results after a month. But do not forget that the process of losing weight is very individual. It is always necessary to take into account the characteristics of each one and say, "output data". The most important thing is to focus on what you want to achieve, not the difficulties, and then you will surely achieve any goal, "comments Ekaterina Demidova.
So follow our training program, do it regularly and you will see the first results in weight loss in a month.