The "lifeline" in the waist is a problem known to many women. You also? Then try these proven exercises to lose weight on the abdomen and hips.
How and why does body fat accumulate?
Understanding the mechanism of this process will make it easier for you to build a weight loss program and reduce the volume of problem areas. "Fat accumulates due to excess calories in the diet. This is the extra energy that the body stores, - he explainsVictoria Kasilova,personal trainer and founder of the personal fitness laboratory.You can make the following analogy: imagine that you took money, bought gold bars and put them in a safe, locked them with a key. Now imagine that you have decided to get your money back. First you have to find the key to the safe, open it, take out these bars, go exchange them for money. It's the same with lipolysis: to start the process of burning fat, you need to activate many factors: a certain hormonal background, calorie deficit. It is necessary to create such a need for energy that the body only wants to spend these reserves. "
Removing the sides and abdomen: where to start?
By understanding the fact that the human body cannot lose weight locally, that is, only in a certain area. "You gain extra pounds and lose weight according to your constitution and genetics, " he said. Ekaterina Demidova, master trainer in the field of group programs.
To get rid of the notorious "sides" and make the stomach flatter, you will need to lose weight in general - to restructure the diet and exercise.
However, you need to choose them wisely. "There is a myth that when we train muscle, we burn fat, " says Victoria Kasilova. "This is not true. Because the process of burning fat happens throughout the body, not locally. But we can work on the problem area. Build muscle there, develop strength or mobility. In particular, we can't burn fat somewhere because it comes out the way your body calculates. Some people lose volume easily and quickly in the legs, somein the abdomen, and someone first reduces the breasts, upper back and only then everything else. The body first gives up fat from those places where it considers storage less priority. And from the most important places for him (inwomen most often it is only the abdomen, sides and thighs) he distributes the "reserves" much worse. "
Therefore, a balanced weight loss program will include strength training, cardio and proper nutrition.
Lose weight belly fat: big mistakes
The most common mistakes coaches consider the following:
Use thermal corsets or plastic wrap during exercise."There is a widespread myth that where we sweat, we lose weight, " says Victoria Kasilova. "But that's not the case. Fat doesn't go away with sweat. it only excretes fluid. And sometimes well, necessary. By indulging in "sweating" devices, you dehydrate the body and increase the load on the heart system.
And also - you risk damaging the internal organs. "For example, the corset during training increases the pressure on the internal organs, disrupts blood circulation and prevents deep muscles from working, " warns Ekaterina Demidova.
Refusal of functional exercises.The idea of losing belly fat fast is so fascinating to some that they neglect any exercise, leaving only abdominal presses on their fitness schedule. And in vain! "First of all, there are no inflated abdominal muscles of an untrained, relaxed body, " says Victoria Kasilova.
And all this can be achieved only if you have strength and functional training in your "sports menu", that is, you will again have to work with all the muscles of the body.
Second, the abdominal exercises themselves are not as energy-intensive as many basic movements such as squats, deadlifts and push-ups. "To create a higher calorie expenditure (a key condition for losing weight on the abdomen, sides and whole body), you need to work big muscles. This is similar to how a car engine works: a "small car" consumes little gasoline, an SUV - several times more. So the SUV is the leg muscles, and the "walk" is the press muscles.
Plus, overwork in the abdomen only carries the risk of injuring your back. "You do not know how to work with your body and fanatically load your abdomen, you are more likely to get a lower back injury, hernia or bulge than a beautiful abdomen. Because these movements have a compressive effect on the spine, "adds Victoria.
Performing useless or inappropriate exercises.The former include side bends with weights. "It is not effective to fight the countries this way. This way you will not make your waist thinner. Strengthen some muscle groups, but you will not achieve the expected effect. Shrink with dumbbells if it doesn't hurt, if there is no discomfort in the lower back, if it helps you as a placebo. But this exercise will not be of much use. Instead, it is better to do diagonal twisting in a supine position, it is safer for the lower back, "recalls Victoria Kasilova.
Experts also do not recommend performing too complex exercises, available only to highly trained people: performing 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 disassembling it from the point of view of biomechanics, the key action in it is the folding of the hip joint. The main muscle that bends the joint is the rectus femoris, the quadriceps muscle. Therefore, if the muscles of your legs are poorly developed, they will be the first to get tired, the press simply will not turn on. If this happens in real hanging, and not in support, you need to have strong muscles in the arms and back to support your body. In addition, the body must be thin enough for the arms to withstand its weight. "
Who should do abdominal and side exercises
Experts advise to concentrate on training the muscles of the press only in some cases. "It is necessary to pump this area separately for beginners, for those who have no training - after rehabilitation, after childbirth. Here will be useful easy type of twisting lying on the floor, plank and similar exercises on stable supports, - says Victoria Kasilova. - This is necessary to combine the sternum and pelvis into one. The connection between these areas is soft. To make it difficult and to be able to do the usual exercises, to do housework without back injuries and you need simple exercises for the abdominal muscles. "
The same goes for the athletes presenting themselves. "It is worthwhile to take part in the training exercises for the press for those who are preparing for competitions - for example, fitness bikinis, " adds Victoria Kasilova.
If you train for a long time and will not participate in fitness bikini competitions, there is no point in pumping up the press. "When a person has been practicing for some time, has developed coordination, abdominal exercises are excluded from the program as less priority. Because the abdominal muscle works as a stabilizer during large exercises, it supports your body when you do weighted squats, push-ups, bench press, deadlifts, push-ups. "
The most effective exercises for losing weight on the abdomen and sides
There are many types of exercises for this area, but not all of them are able to give you the desired effect. In addition, not all movements are available for training at home. "I would recommend doing exercises at home that are easy in terms of technique. It is advisable to make a program of different movements: the press consists of very small fibers located 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, easy and simple abdominal exercises. Here they are:
- Board."This is a universal exercise in which the deep muscles, including the transverse abdominal muscles and the oblique muscles, are actively involved. You can perform different types of planks - classic, side or dynamic, and the most important thing is to perform them skillfully and correctly. Instead of minute boards, it will be more effective to perform several short boards with a break of a few seconds, the so-called "fractional" board, says Ekaterina Demidova.
- Incomplete crunches."When twisting, rise only to the lower edge of the shoulder blades, so you activate the right abdominal muscle and oblique muscles, " said Ekaterina.
- "Square"."In this position, if done correctly, you can work in isolation with the main muscles, " recalls Ekaterina Demidova.
Exercises directly "not intended" for this area will also help to effectively train the abdomen and sides. This is almost the entire strength base - squats, deadlifts, etc. It should be understood that abdominal exercises do not always trainnot only the abdominal muscles, they involve the whole nucleus - the muscles that are in the middle of the body, connect the sternum and pelvis. ", concludes Victoria Kasilova.
We asked Victoria to show us a set of exercises that take into account all these factors.
How to build a lesson
- Start your workout with a few simple joint exercises or a 10-minute cardio workout. This will help prepare your muscles and joints for stress.
- Perform all exercises sequentially.
- Watch your breath: the main effort should be made when exhaling.
- Join this program 4-6 times a week.
- Increase the load gradually. "Adaptation of the body (and hence the change in appearance) occurs only when we create stress, overload, " says Victoria Kasilova. "Therefore, it is advisable to gradually complicate the lessons each week: use weights, increase the number of repetitions. "
- Complement your workout with cardio workouts. If your schedule does not include regular strength training, be sure to add cardio to the main complex - 40-50 minutes of swimming, cycling and running two or three times a week will suffice. "Cardio will create the consumption of exactly these calories, with its help we can get rid of some fat, but press exercises will help strengthen muscles, " sums up Victoria Kasilova.
To complete the complex, you will need a rug and a fitball.
Make turns
Lie on your back with your knees slightly bent. Press your lower back to the floor. Working with the abdominal muscles while exhaling, lift your shoulders off the floor, stretch your arms forward, touch your knees with your palms. Do not strain your neck and shoulders. Gently lower your back onto the mat. This will be a repetition. Execute15-20 of them.
Slanted turns
Lie on your back with your knees slightly bent. Press your lower back to the floor. Working with the abdominal muscles as you exhale, lift your shoulders off the floor and turn your body to the right. Stretch your arms out in front of you. Do not strain your neck and shoulders. Return smoothly to starting position. Execute15-20 repetitionsin every direction.
Reverse crunches
Lie on your back with outstretched arms along the body. Bend your knees slightly and lift your legs up. Press your lower back to the floor. Using your abdominal muscles, as you exhale, lift your pelvis off the floor and extend your legs farther behind your head. The abdomen should touch the thighs. Gradually lower yourself to the starting position. Execute15-20 repetitionsexercises.
Twisting with lifting the pelvis
Lie on your back, put your hands in a lock at the back of your head. Relax your neck and shoulders. Press your lower back to the floor. Pull your legs up, crossing your ankles. As you exhale, working your abdominal muscles, lift your shoulders and pelvis above the carpet at the same time. Return smoothly to starting position. Execute15-20 repetitionsexercises.
Sidebar in dynamics
Lie on your right side, bend your right arm at the elbow and lean on your forearm. Stretch your legs and lean on the floor with the side surfaces of your feet, place your left hand on your thigh. Do not bend at the lower back. As you exhale, lift your pelvis off the floor, working your abdominal and back muscles. Fix at the top point for 3-4 seconds, return to starting position. Execute20 repetitionsin every direction.
Rotate the legs from a lying position
Sit on the carpet with straight legs. Lean back slightly. Bend your elbows, bring them back a little and lean on your forearms. Bend your legs at the hips and stretch them up. Press the sacrum to the floor. Working with the muscles of the press, core and thighs, gently move the toes and straight legs to the left, return to the center and lower them to the right. This will be a repetition. Execute10-20such.
Lifting the body of a fitball
Lie on the fitball with your left side, placing your body and pelvis on the ball. Stretch your legs and lean on the floor with the side surfaces of your feet. Bend your left arm and place your palm on the back of your head. With your right hand, lean lightly on the ball in front of you. Working with the muscles of the press and the core, while exhaling, carefully tear the upper body from the fitball. Do not bend or bend your lower back. Inhale to return to starting position. This will be a repetition. Run past20-30 of them in each direction. . .
Lifting the pelvis of a fitball
Stand in a plank with your arms straight, placing your feet on the fitball. Do not add back or back. Bending your knees and working your abdominal muscles, push your pelvis up. Pull your hips toward your abdomen, rolling the fitball closer to your arms. Return smoothly to starting position. This will be a repetition. Execute20-30 of them.
Lowering the legs with a fitball
Lie on your back, stretch your legs forward, squeeze the fitball between your shins. Stretch your arms along your body. Lift your legs with a fitball up perpendicular to the floor and, working with your abdominal muscles and core muscles as you exhale, lower them at an angle of 30-40 degrees. This will be a repetition. Execute20-30 of them. . .
Dynamic board
Focus on straight hands. Do not increase the arch in the lower back, relax the neck and shoulders. Activate the muscles of the front surface of the body - the muscles of the body, thighs, arms. Then alternately bend your elbows and go down to the forearm plate. Return to starting position. Do as many repetitions of the exercise as possibleOne minute. . .
When to expect results?
Many experts agree: losing weight fast (for example in 10 days) will harm your health and lead to the same rapid weight gain. Plus, there is a high risk that the returned weight will "bring friends with you" - the body will store fat in case of a new hunger strike or a period of grueling training.
It is wiser to lose weight gradually. "Our efforts are always in direct proportion to our results. Adhering to proper nutrition and exercising 4-5 times a week, in a month you will definitely see the first results. But remember that the process of weight loss is very individual, it is always necessary to take into account the characteristics of each and, say, the "initial data". The most important thing is to focus on what you want to achieve, not on the difficulties, and then you will certainly achieve any goal, "said Ekaterina Demidova.
So pay attention to our exercise scheme, do it regularly and you will be able to notice the first results of weight loss in a month.