The "rescue angle" in the waist is a problem known to many women. you too? Then try these proven exercises to lose weight belly and hips.
How and why does body fat accumulate?
By understanding the mechanism of this process, it will be easier for you to build a weight loss program and reduce the volume of problem areas. "It accumulates a little due to excess calories in the diet. It is additional energy that the body reserves - he explainsVictoria Kasilova,personal trainer and founder of a personal fitness laboratory.You can draw 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 return this money. First you have to find the key to the safe, open it, take out these bars, go exchange them for money. It is the same with lipolysis: in order to start the process of burning fat, you must activate many factors: a certain hormonal background, calorie deficit. It is necessary to create such a need for energy that the body just wants to spend those reserves. "
Remove hips and belly: where to start?
With an understanding of the fact that the human body cannot lose weight locally, or only in a specific area. "You gain extra pounds and lose weight according to your constitution and genetics, " he says.Ekaterina Demidova, master trainer in the direction of group programs.
To get rid of the notorious "sides" and make your belly flatter, you’ll need to lose weight in general - restructure your diet and exercise.
However, you need to choose them wisely. "There is a myth that where we train muscles we burn fat, " says Victoria Kasilova. "This is not true. Because the process of burning fat takes place throughout the body, not locally. But we can work in the problem area. , develop strength or mobility. More precisely, we can not burn fat somewhere, because it goes in a way calculated according to the characteristics of your body. Some easily and quickly loses volume in the legs, some - in the abdomen, and some first reduce the chest, upper back, and only then everything else. The body first of all gives up fat from those places where it considers its storage to be less of a priority. .
Therefore, a balanced weight loss program will include strength exercises, cardio exercises and proper nutrition.
Losing belly fat: big mistakes
The most common mistakes coaches consider the following:
Use a thermal corset or plastic wrap for training."There's 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. as a result, only fluid comes out. And sometimes well, it is necessary. Carrying you with "diaphoretic" devices, you dehydrate the body and increase the load on the heart system.
And also - you risk damaging your internal organs. "For example, a corset during training increases the pressure on internal organs, makes blood circulation more difficult and does not allow deep muscles to work, " warns Ekaterina Demidova.
Refusal of functional exercise.The idea of losing belly fat fast is so captivating to some that they neglect any exercise, leaving only sit-ups in their fitness schedule. And in vain! "First, there are no inflated abs on 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 have to work with all the muscles of the body again.
Second, abdominal exercises per se are not as energy intensive as many basic movements like squats, deadlifts and push-ups. To achieve higher calorie consumption (a key condition for weight loss on the abdomen, hips and whole body), you need to work with big muscles. This is similar to how a car engine works: "small car" consumes little gasoline, SUV - several times more. "SUVs are leg muscles, and runabouts are print muscles. "
In addition, overwork only in the abdominal area leads to the risk of back injury. "You don't know how to work with your body and fanatically strain your abdominal muscles, you're more likely to get a lower back injury, a hernia or a bulge than a nice belly. Because these movements have a compressive effect on the spine, " adds Victoria.
Performing useless or inappropriate exercises.The first include side curves with weights. "It's not effective to fight the sides this way. This way you won't thin your waist either. Strengthen some muscle groups, but you won't achieve the expected effect. Bend with dumbbells if it doesn't hurt, if there is no discomfort in the lower back, if youit helps as a placebo. But there will not be much benefit from this exercise. Instead, it is better to do diagonal twisting lying down, 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: athletes who work, fitness models. "Take, for example, hanging legs. This is believed to be a press exercise, " says Victoria Kasilova. rectus femoris, quadriceps. Therefore, if your leg muscles are poorly developed, they will get tired first, the press will simply not turn on. If this happens in real hanging, not in support, you need to have strong arms and back muscles to support yourbody. In addition, the body must be slender enough for the arms to withstand its weight. "
Who should do abdominal and side exercises
Experts advise you to concentrate on training the muscles of the press only in some cases. "This zone needs to be pumped especially for beginners, for those who have no preparation - after rehabilitation, after childbirth. Here will be useful easy kind of twisting lying on the floor, board and similar exercises on stable supports - says Victoria Kasilova. - This is. necessary for the sternum and pelvis to come together. The joint between these zones is soft. To make it harder and harder to do the usual exercises, to do household chores without back injuries, and you need simple exercises for the abdominal muscles. "
The same goes for the athletes who perform. "It is also worthwhile to include in press exercises for those who are preparing for competitions - for example, fitness bikinis, " adds Victoria Kasilova.
If you have been training for a long time and you will not participate in fitness bikini competitions, there is no point in pumping up the press. "When a person has been exercising for some time, developed coordination, abdominal exercises are excluded from the program as a lower priority. Because sit-ups in large exercises work as a stabilizer, support your body when doing weight squats, push-ups, bench press, deadlifts. , push-ups. "
The most effective exercises for losing weight belly and hips
There are many types of exercises for this area, but not all 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 simple in terms of technique. It is recommended to make a program of different movements: the press consists of many small fibers placed at different angles. By combining different exercises you can use them all, " adds Victoria Kasilova.
We asked experts to compile a list of the most effective, easy and simplest exercises for the abs. Here they are:
- Plank."This is a versatile exercise that actively engages deep muscles, including the transverse abdominal and oblique muscles. You can perform various types of planks - classic, side or dynamic, the most important is to perform them skillfully and correctly. Instead of minute planks, it will be more efficient to perform several. short planks with a break of a few seconds, the so-called "factional" planks ", says Ekaterina Demidova.
- Incomplete abs."When performing a twist, lift only to the lower edge of the shoulder blades, thus activating the rectus abdominis muscle and obliques, " comments Ekaterina.
- "Square. ""In this position, if done correctly, you can work the core muscles in isolation, " recalls Ekaterina Demidova.
Exercises that are not directly "not intended" for this zone will also help to effectively exercise the abdomen and sides. That's almost the entire power base - squats, deadlifts, etc. "It should be understood that abdominal exercises do not always work out not only the abdominal muscles, but also the whole nucleus - the muscles in the middle. body, connect the sternum and pelvis. ", concludes Victoria Kasilova.
We asked Victoria to show us a set of exercises that took all these factors into account.
How to build a lesson
- Start your workout with simple wrist exercises or a 10-minute cardio workout. This will help prepare your muscles and joints for stress.
- Perform all the exercises in a row.
- Watch your breath: the main effort should be made on the exhale.
- Join this program 4-6 times a week.
- Gradually increase the load. "Adaptation of the body (and thus a change in appearance) occurs only when we create stress, overload, " says Victoria Kasilova. "Therefore, it is recommended to gradually complicate the lessons every week: use weights, increase the number of repetitions. "
- Complete 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 is enough. "Cardio will create the consumption of those calories, with the help of which we can get rid of some fat, but press exercises will help strengthen the muscles, " sums up Victoria Kasilova.
To complete the complex, you will need a rug and a fitball.
Real crafts
Lie on your back with your knees slightly bent. Press your lower back to the floor. Working your abdominal muscles, as you exhale, lift your shoulder blades off the floor, stretch your arms forward, palms touching your knees. Do not strain your neck and shoulders. Smoothly lower your back to the mat. This will be a repetition. Execute15-20 of them.
Oblique bandages
Lie on your back with your knees slightly bent. Press your lower back to the floor. Working your abdominal muscles, while exhaling, lift your shoulder blades 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. Slowly return to starting position. Execute15-20 repsin every direction.
Reverse crunches
Lie on your back with your arms outstretched along your body. Bend your knees slightly and raise your legs. Press your lower back to the floor. Using your abdominal muscles, while exhaling, lift your pelvis off the floor and pull your legs further behind your head. The abdomen should touch the thighs. Slowly lower yourself to the starting position. Execute15-20 repsexercises.
Twisting with pelvic lift
Lie on your back, put your hands in the lock on the back of your head. Relax your neck and shoulders. Press your lower back to the floor. Pull your legs up, cross your ankles. As you exhale, working your abdominal muscles, lift your shoulders and pelvis over the mat at the same time. Slowly return to starting position. Execute15-20 repsexercises.
Sidebar in dynamics
Lie on your right side, bend your right arm at the elbow and lean on your forearm. Stretch your legs out and lean on the floor with the side surfaces of your feet, place your left hand on your thigh. Do not bend your lower back. With the exhale, lift your pelvis off the floor, work your abdominal and back muscles. Fix on the upper point for 3-4 seconds, return to the starting position. Execute20 repsin every direction.
Rotate the legs from a lying position
Sit on a mat with straight legs. Lean back slightly. Bend your elbows, pull them back slightly and lean on your forearms. Bend your legs at the hip joint and stretch them upwards. Press the sacrum to the floor. Working with the muscles of the press, core and thighs, smoothly move your toes and straight legs to the left, return to the center and lower them to the right. This will be a repetition. Execute10-20such.
Body lifting on fitball
Lie on the fitball with your left side, place your body and pelvis on the ball. Stretch your legs out and lean on the floor on the side surfaces of your feet. Bend your left arm and place your palm on the back of your head. Lean lightly on the ball in front of you with your right hand. Working the press and core muscles, while exhaling, gently tear the upper body from the fitball. Do not bend or bend your lower back. With the inhale, return to the starting position. This will be a repetition. Run by20-30 of these in each direction. . .
Pelvic lift on fitball
Stand on a board with your arms straight, placing your feet on the fitball. Do not add back arc or tilt. By bending your knees and working your abdominal muscles, push your pelvis up. Pull your hips towards your stomach, rolling the fitball closer to your hands. Slowly return to starting position. This will be a repetition. Execute20-30 of these.
Lowering your legs with a fitball
Lie on your back, stretch your legs forward, squeeze the fitball between your lower legs. Extend your arms along your body. Raise your legs with the fitball perpendicular to the floor and, working on the abs and core muscles, while exhaling, lower them at an angle of 30-40 degrees. This will be a repetition. Execute20-30 of them. . .
Dynamic plank
Take the emphasis by lying on straight arms. 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 lower yourself into the forearm board. Return to starting position. Do as many repetitions of the exercise as possibleOne minute. . .
When to expect results?
Many experts agree: rapid weight loss (for example in 10 days) will harm your health and lead to the same rapid weight gain. In addition, there is a high risk that the returned weight will "take friends with you" - the body will store fat in case of a new hunger strike or a period of exhausting training.
It makes sense to lose weight gradually. "Our efforts are always directly proportional to our results. Adhering to a proper diet and exercise 4-5 times a week, after a month you will surely see the first results. But do not forget that the weight loss process is very individual, it is always necessary to consider the characteristics of each and"Let's say, 'The initial data. '
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.