It's spring, which means swimsuit season is coming soon. Today we will tell you about effective ways to achieve a toned figure! We will also look at what is the cause of fat deposits and why exercises are needed to lose weight in the abdomen and ribs.
Looking ahead, it's not just aboutpreparation for summer.
There are more benefits than you think
Exercises for losing weight in the stomach and ribs will bring you more benefits than it seems at first glance. Let's see what benefits you can get from regular exercise in these zones.
Reduction in body fat levels , the risk of diabetes, cardiovascular and many other diseases.Improving the general tone, strengthening the muscular corset. Abdominal and side exercises will make your core stronger and more flexible.Improved digestion. Your metabolism will become more efficient and your belly fat levels will decrease.Improved posture. Your figure will become more attractive and aesthetic.I feel better. Exercise can help reduce stress and depression and increase energy levels.
However, to get the maximum benefit from such exercises, you need to do them regularly. Don't forget to follow a healthy lifestyle. Proper nutrition and an adequate level of daily physical activity are the keys to success.
Causes of fat deposits
Abdominal and flank fat deposits are not unusual. It is important to understand that fat performs the most important functions in the body - energy storage, protection of internal organs, thermoregulation.
Excess fat, in turn, negatively affects your health and appearance. To deal with the problem, you need to know your enemy by sight. The main causes of fat deposits can be:
unhealthy diet: regular consumption of high-calorie foods and fast food (rich in fats, sugars and simple carbohydrates) or regular overeating, violation of the nutritional program.lack of physical activity which leads to a decrease in metabolic rate, fat accumulation and a decrease in muscle mass.genetic factors thetheory views on a hormonal background (including against the background of increased stress levels).the lack of sleep. Metabolism is disturbed due to chronic sleep disturbance, we believe that the consequences are obvious.alcohol consumption. Few people know that alcoholic beverages are high in calories. As well as accompanying snacks and dishes.age. Belly and flank fat deposits are inevitable as we age, but regular exercise can help delay it.
Weight losscomplicated procedure, so it is worth paying attention to all factors.
How to prepare your body for training
Warming up before trainingvery importantto prepare the body for exercise, reduce the risk of injury and increase the effectiveness of exercise. Never do an exercise on a "cold" body, it will definitely not please you.
Below are some exercises you can use as a warm-up before abdominal and side training.
Side muscle stretch: standing on the floor, raise your right hand up and tilt your body to the left, stretching the lateral muscles. Then repeat the exercise on the other side.Pelvic rotations: Stand on the floor, place your feet shoulder-width apart and place your hands on your hips. Then slowly begin to rotate your pelvis around its axis, first in one direction and then in the other.Abdominal stretch: Stand on the floor, raise your arms up and stand on tiptoes. Then slowly bend forward, tensing your abdominal muscles.Stretching the back muscles: standing on the floor, jump forward, bending your right leg at the knee at a right angle and slowly turn towards the bent leg. Place your right hand on the knee of your bent leg and stretch your left arm up, stretching the back muscles. Then repeat the exercise on the other side.Body Twists: 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 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.
The best exercises for weight loss in the stomach and ribs
Let's move on to the most interesting part - what to do to achieve a flat stomach and thin waist? What if you can't go to the gym?
Let's look at the most effective exercises without equipment that do not require a lot of time. Their regular application is the right way to an ideal figure.
Vacuum 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 through your nose, out through your mouth.
- With your chin pressed to your chest, try to pull the walls of your abdominal cavity towards your spine.
- Hold your breath as you inhale (up to 15 seconds), try to keep your stomach under your ribs, then exhale smoothly. Repeat the exercise 3-5 times.
Ab critical - Lie on your back, bend your knees and place your hands behind your head.
- Lift your shoulders and back off the floor by flexing your abs, then slowly lower your body back to the floor. Repeat at least 10 times.
Side creases Complicate the previous work by performing side crunches.
- As you stand up, rotate your torso to the right, trying to touch your right elbow to your right knee.
- Then return to the starting position and repeat the exercise on the other side.
- Do at least 5 reps on each side.
Plank The horizontal plank is a static exercise for a large number of muscles, including the abs, back and glutes.
- Move 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 pose for 30 seconds or more.
Side board Change 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 up, leaning on your left arm and left leg.
- Hold the pose for 30 seconds or more, then repeat on the other side.
Bike - Lie on your back, bend your knees and lift your legs up.
- Make movements like when you are cycling, alternately pulling your knees to your chest.
- Do the exercise for 30 seconds or more.
vessel - Sit on the floor, bend your knees slightly and lift them into the air to create a boat shape.
- Keep your hands parallel to the floor and your body balanced.
- Hold this position for 30-60 seconds and then relax.
Pair of scissors - Lie on your back and raise your legs straight.
- Open your legs, then cross them, move one leg over the other and so on.
- Perform at least 10 repetitions.
Burpees Exercise withhigh cardio loadit will speed up the fat burning process. Exercise is aerobic, that is, the body receives more oxygen, due to which a positive result is achieved.
- Get into the starting position - feet shoulder-width apart, hands on your waist.
- Go into squat position with your hands on the floor, then jump into plank position and return to squat position.
- Complete the reps by jumping up with an overhead clap and returning to the starting position.
Bent Squats - Starting position: stand for regular squats, hands together in front of you.
- Do a squat, don't forget to move your pelvis down and back, behind your heels. Squat until your thigh is parallel to the floor.
- Stand up and bend to the left side, extending your right arm above your head.
- On the next rep, bend to the other side for a total of 5-7 reps on each side.
The intensity of the training depends on your fitness level, listen to your body. For a greater effect, train 3-4 times a week, combining cardio exercises and strength exercises.
Proper nutrition
There are many approaches to healthy eating, and each can be effective for different people. However, if your goal is a flat stomach and thin ribs, then you should pay attention to the following recommendations.
Reduce your calorie intake: In general, to lose weight, you need to consume fewer calories than you expend. Aim to reduce your caloric intake by an average of 20% of your normal amount to gradually lose weight.Increase your protein intake: Proteins are an important element in proper nutrition because they help maintain and build muscle mass. In addition, proteins reduce appetite and speed up metabolism.Reduce your carb intake: Reducing the amount of carbohydrates in the diet can help reduce the volume of the abdomen and flanks. It is especially important to reduce the consumption 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.Increase your consumption of vegetables and fruits: They are rich in vitamins, minerals and dietary fiber, which help improve digestion and reduce hunger.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.Limit your salt intake: Reducing salt intake will help reduce water retention in the body, which can lead to a reduction in belly and flank bulk.
It is important to note that dietary changes should be gradual and you should consult a doctor ornutritionist. Especially if you have any illness or digestive problems.