If the natural balance between the amount of calories consumed and consumed is disturbed, excess fat begins to accumulate in the human body. In women, this occurs mainly in local areas: the hips, abdomen, hips and buttocks are usually the first to take the blow.
Some women find it difficult to lose weight in the abdomen (many gain weight in this area, especially after childbirth), others in the hips and buttocks, and others treacherously betray their hips.
Obesity is becoming a real problem for humanity, it must be addressed comprehensively. Physical activity, combined with proper nutrition, gives a quick and sustainable weight loss result.
Today our topic will be weight loss exercises on the abdomen and hips. Due to the frequent accumulation of fat deposits on the abdomen in men, this set of exercises is also suitable for them.
How to quickly get rid of the abdomen after childbirth?
Even with good genetics, women who have recently become mothers are dissatisfied with the changes that have taken place in the figure after the birth of a child. This moment increases the risk of a dangerous condition. Especially for women, the condition of the stomach is depressing.
Excessive fat deposits on the hips and abdomen after childbirth need to be dealt with by a complex method: combining a proper low-carbohydrate diet, strength training, cardio exercises (running, swimming, aerobics, cycling) and breathing techniques, and you can quickly get rid of the hated"lifebuoy".
You will not need expensive advanced equipment and simulators and gym membership for fast weight loss in the stomach, it is enough to be at home.
After a week of daily exercise lasting 15 minutes, you will get rid of laxity and bulging belly fat after childbirth, strengthen the abdominal muscles, and at the same time increase your popularity among men.
Action plan
The chosen type of physical activity is determined by the degree of need to get rid of fat deposits.
Provided that the fat has managed to settle not only in the abdomen, but also on the legs, buttocks, light aerobic effective loads are suitable (morning running, gymnastics, shaping, volleyball, aqua aerobics, jumping rope, leg swings in a standing position, etc. ). . ). In other cases (including after childbirth) physical strength exercises at home will be required.
Sticking to a strict diet while removing deposits on your hips and abdomen is not worth it, but in any case you will need to change your eating habits. It is enough for women to simply speed up their metabolism after giving birth, for this it is best to combine abdominal exercises with refusing to eat after 18 hours. For men, we recommend that you stop drinking alcohol and smoking for a while.
We also advise you to abandon the consumption of fried foods with plenty of fatty oils, semi-finished products, buns, carbonated beverages. Instead, you need to get used to eating protein foods, dried fruits, vegetables and drinking at least one liter of pure still water.
The optimal weight loss scheme in the abdominal area for women and men is considered to be exercise every other day, when relaxation follows after intense exercise.
Duration and intensity of classes
The ideal time for the maximum manifestation of the effect of exercises at home are the periods from 11 am to 2 pm, as well as from 6 pm to 8 pm. Another prerequisite for productive training is eating at least 2 hours before the start of classes. Also, do not exercise 2 hours or less before bedtime.
Every workout at home must start with warming up the muscles. Of course, those who adhere to a sedentary lifestyle will find it difficult at first, because the activated muscles, joints and tendons will start to hurt, but after a week, everything should return to normal.
Don't worry: this problem affects both men and women - the latter, including after childbirth. To reduce the level of aching pain, perform stretching exercises after classes (for example: standing, grab the ankle from the back, pull it to the buttocks). Those who want to continue training for more than a month should consider increasing the load, because getting used to the level of intensity reduces the effectiveness of training.
Exercises
The famous fitness trainer, TV presenter and favorite of men, laughs and claims that if you can't tie your shoelaces because of your own big belly (caused by sitting at a computer or after giving birth), it's definitely time to do something. to!
Consider the main recommended exercises for weight loss in the abdomen and hips:
- standing we perform leg swings left and right: 20 times on each side. This exercise strengthens the hair muscles of the press and stimulates the burning of excess fat in the abdomen;
- running in place, jogging, jumping rope;
- bodiflex exercise: lean your hands on your hips, pull your abdomen in, trying to bring your ribs forward;
- One of the main elements of yoga is plank. It is enough to take a push-up position and keep the weight of the body as high as possible above the ground. This exercise strengthens the muscles of the anterior surface of the abdomen;
- the classic exercise, known from school physical education classes, is the momentum of the press. Bending the legs at the knees and joining the heels, we pull the torso to the hips, touching the knees with the head;
- modify the previous exercise by spreading the knees to the side. The coach calls this pose a "diamond". Its efficiency is much higher than the classic version;
- lying on your back, arms to the side, legs together and turned to one side;
- standing, bend the torso alternately in one direction, then in the other;
- another exercise: standing, stretch your arms up, lean forward (touch under your arms). Then, resting one hand on the floor, lift the other and turn the body to the side. Hold this position for about one minute.
Many are interested in the exact duration of training and its intensity. The weight loss program for women and men offers training at short intervals with continuous approaches to speed up metabolism. The trainer advises doing 3 or 4 exercises, 2-3 sets each. One approach involves 15-20 exercises.
Don't stop there
The modern fast pace of life dictates its own rules, the application of which is difficult to combine with careful personal care. A sedentary lifestyle causes an increase in fat deposits on the abdomen and hips, with the beautiful half often experiencing poor abdominal condition after childbirth. To get rid of the hated fat layer, as well as to regain the attention of men, we advise you to regularly perform effective exercises and follow the rules of a healthy diet.
It will be important to regularly browse sports sites online to find out what new techniques and approaches you can apply for weight loss. And with the release of extra pounds, your good mood and mood will return!