The ribs and abdomen cause more frequent complaints - this zone acquires unnecessary volume with the violation of the diet.
They try to get rid of greasy layers in these places, because they alter the appearance, cause significant discomfort and interfere with the wear of tight clothes. Nutrition alone is not enough to remove lipids. It takes exercise and physical activity to lose weight on the abdomen and ribs. Continuous training will help not only to improve your appearance, but also to deal with health problems. Also, exercises for slimming the abdomen and ribs will help to quickly correct the problem area, but they are not an independent solution.
Fighting overweight helps to get rid of many psychological complexes. The quality of life in people of normal weight is significantly higher.
Useful information
Most of the time we owe the fatty tissue that accumulates there to the relaxation of the abdomen and thighs. Much less often, this phenomenon is due to muscle abundance and loss of skin tone (this condition is more common after childbirth). In some cases, both causes are combined (fat and plenty). Exercise is just one of the measures to tighten the problem area. If you want to lose weight, you need to pay attention to the nutritional diet without fail. Massages and body wraps are extra measures.
Programming
It is important to remember that strength training builds muscle well, but burns fat quite slowly. Cardio loads, on the other hand, have a general effect on the body, due to which they actively burn the fat layer (oxygen is a kind of catalyst for this process). Thus, exercises aimed at losing weight in the abdomen and ribs should be different. As a cardio workout, you can practice jogging in the morning. If it is not possible to train in the fresh air, then a treadmill will come to the rescue (you can use other cardiovascular equipment - an orbitrek, an exercise bike). A good load is created by training with a rope or a hoop. The best results are achieved with interval training, where 2-4 minutes of work at a regular pace alternate with one minute of intense activity.
When composing a series of strength exercises, it is important to remember that the muscles adapt quickly to a specific load, therefore, by repeating the same set of exercises from day to day, you will not achieve remarkable results (alternating programs are recommended). In addition, you should not focus only on exercises that act on a specific muscle group - it is recommended to perform general strength exercises that speed up metabolism. Such exercises can be included in the general set or you can pay special attention to them. And remember that not only weight training is called endurance training but also regular weight training.
Education plan
Experts believe that daily strength training is unnecessary. To lose weight faster in problem areas, it makes sense to follow this pattern: days No. 1, No. 4 - strength training, days No. 2, No. 5 - cardio, days No. 3, No. 6, No 7 - rest. This is an average program, you can get more accurate suggestions from your instructor.
Before starting a weight loss program, it is recommended that you take measurements and weigh yourself. It also does not hurt to keep a diary by entering diet and exercise data there. This will allow you to customize the program, increasing its effectiveness. You should not hope for an immediate result - the stomach and ribs will not tighten immediately.
Strength exercises
Perform each movement at least 8-10 times. Gradually increase the number of repetitions to 20-30 times. Various approaches are suggested. Before exercising, be sure to knead your body and after you finish, do stretching.
Lie on your back, bend your knees slightly, press your feet to the floor. Stretch your arms out to the side. Slowly pull your knees toward your chest (as you exhale), bending your legs more and lifting your pelvis off the floor, then return to the PI (do not put your feet on the floor).
Repeat the previous exercise, but now increase the width - at the end point of the movement, the knees should be above the face.
Lying on the floor, cross your legs as in the lotus position (knees sideways, ankles crossed). Press your palms on the back of your head. Lift your shoulders off the floor.
Repeat the previous exercise, but change the position of your legs - bend them at the knees and put your feet on the floor (in this position, another muscle group is working).
Lie on your side. Stretch the outstretched hand in front of you and place your palm on the back of your head. Try to lift your upper body and one leg at the same time. If the movement is easy, make it more difficult - reach with your elbow and lift both legs (opposite movement). Returning to the SP, do not put your feet on the floor. Work on both sides. For beginners, this exercise may seem difficult, so it is advisable to start with the easy option.
The SP is the same, change the exercise a bit. Now, lifting your legs off the floor, bend your knees and stretch your elbows towards them (the trajectory of the movement changes somewhat, respectively, other muscles get to work).
Lying on your back, place your palms on the back of your head. Lower your legs bent at the knees to one side. Lift your top off the floor (chest up). Work on both sides.
Lie on your stomach. Stretch your arms forward. First lift only the top of the housing. After a series of repetitions, start lifting only the bottom. After completing a few repetitions, start lifting the top and bottom at the same time. After that, work diagonally - raise your right arm and left leg at the same time and vice versa. In conclusion, lift the "up" and the "down" at the same time and hold the muscle tension for 15-30 seconds (repeat 2-3 times). Remember to rest between exercises (30 seconds is enough). Do not think that the above movements are designed only for the back - they perfectly work the abdominal muscles, forcing them to maintain tension (the advantage is that the muscles are stretched differently than with direct load).
Get up, bend forward and place your palms on the floor. Pull your stomach up and straighten your back. Stand like this for a few seconds, keeping the muscles tense. Keeping this position, start walking in its place, bending and unscrewing your knees.
SP is the same. Alternatively, by moving your arms ("walking" with them), gradually take the position of the body as in push-ups from the floor. Then start the reverse motion and return to the PI.
Testimonials
Strength training for weight loss in the abdomen and ribs is very effective - it is important to do it regularly and not from time to time. Do not forget the cardio load - it significantly speeds up the weight loss process.