The "lifesaver" in life is a familiar problem for many women. You too? Then try these proven belly and hip weight loss exercises.
How and why does body fat accumulate?
By understanding the mechanics of this process, it will be easier for you to build a weight loss program and reduce the volume of problem areas. "Fat accumulates due to an excess of calories in the diet. This is the extra energy that the body reserves, - he explainsVictoria Kasilova,personal trainer and founder of the personal fitness lab.You can draw the following analogy: imagine that you take money, buy gold bars and put them in a safe, locking them with a key. Now imagine that you have decided to get this money back. You must first find the key to the safe, open it, take out these bars, go and exchange them for money. It is the same with lipolysis: to start the fat burning process, it is necessary to activate many factors: a certain hormonal background, a calorie deficit. It is necessary to create such a need for energy that the body itself wants to spend these reserves. "
Eliminate hips and belly: where to start?
With the understanding that the human body cannot lose weight locally, that is, only in a specific area. "Put on extra pounds and lose weight based on your build and genetics, " he saysEkaterina Demidova, master trainer in the direction of group programs.
To get rid of the infamous "sides" and the stomach has become flatter, you will have to reduce weight in general - restructure your 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 fat burning process occurs throughout the body and not locally. But we can work on the problem area. In what sense? Build muscles there, develop strength or mobility. Specifically, we cannot burn fat somewhere, because it goes in the way calculated by your body characteristics. Someone easily and quickly loses volume in the leg area, someone - in the abdomen, and someone first decreases 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 less of a priority. And from the most important places for him (in women most of the time it's just the belly, hips and hips), he gives much worse "reserves".
Therefore, a balanced weight loss program will include strength exercises, cardio exercises, and proper nutrition.
Losing belly fat: major mistakes
The most common mistakes that coaches consider the following:
Use of thermal corsets or plastic wrap in training."There is a widespread myth that where we sweat, we lose weight, " says Victoria Kasilova. "But it doesn't. Fat doesn't go away with sweat. If everything were that simple, you could just go to the sauna to lose weight. In fact, as a result of that, only liquid comes out. And sometimes good, necessary. "diaphoretic" devices, it dehydrates the body and increases the load on the heart system ".
And also - you risk damaging internal organs. "For example, a corset during training increases the pressure on the internal organs, impairs blood circulation and does not allow the deep muscles to work, " warns Ekaterina Demidova.
Refusal of functional exercise.The idea of losing belly fat quickly is so captivating to some that they ignore any exercise, leaving only crunches for the press in their fitness program. And in vain! "Firstly, there are no bloated abs on a loose, untrained body, " says Victoria Kasilova. "If a person starts training, first he has a noticeable relief of arms, legs, back, and only then - abdominal cubes. "
And all this can only be achieved if you have strength and functional training in your "sports menu", that is, again, you will have to work with all the muscles of the body.
Second, the abdominal exercises themselves are not as energy-intensive as many basic movements like squats, deadlifts, and push-ups. "To create a higher calorie expenditure (a fundamental condition for losing weight on the abdomen, hips and the whole body), it is necessary to work with large muscles. This is similar to how a car engine works: a" small car "consumes a little petrol, an SUV - many times more. So the SUV is the leg muscles and the "runabout" is the muscles of the press. "
Also, working too hard on the abdomen area alone runs the risk of hurting your back. "Not knowing how to work with your body and fanatically loading your abs, you are more likely to have a lower back injury, hernia or protrusion than a nice tummy. Because these movements have a compressive effect. on the spine, "adds Victoria.
Performing unnecessary or inappropriate exercises.The former include side bends with weights. "It is not effective to fight the parts like this. This way you will not even reduce the waist. It strengthens some muscle groups, but you will not get the expected effect. lower back, if it helps you like a placebo. But there won't be much benefit from this exercise. Instead, it's better to do a diagonal twist while lying down, it's safer for your lower back, "recalls Victoria Kasilova.
Experts also advise against performing too complex exercises, available only for highly trained people: performing athletes, fitness models. "Let's take, for example, the hanging legs. It is believed that this is an exercise for the press, - says Victoria Kasilova. - But in fact, if you start to dismantle it from the point of view of biomechanics, the key action in it is the hip flexion. The main muscle that flexes the joint is the rectus femoris, quadriceps. Therefore, if the leg muscles are underdeveloped, they will be the first to tire, the press simply will not light up. If this happens in a real one. suspension and not support, you must have strong arms and back muscles to support your body. Furthermore, the body must be lean enough to allow the arms to support its weight. "
Who should do abdominal and side exercises
Experts advise to focus on training the muscles of the press only in some cases. "It is necessary to pump this zone separately for beginners, for those who have no preparation - after rehabilitation, after childbirth. Here a simple type of twist lying on the floor, a board and similar exercises on stable supports will be useful, - he says. Victoria Kasilova. - This is necessary to unite the sternum and pelvis into a single unit. The coupling between these areas is soft. To make it difficult and to be able to do the usual exercises, to cope with household chores without injury to the back and you need simple exercises for the abdominal muscles ".
The same goes for performing athletes. "It is also worth including in press training 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 will not participate in fitness bikini competitions, there is no point in pumping the press further. "When a person has already practiced for some time, developed coordination, abdominal exercises are excluded from the program as less of a priority. Since the abdominals in large exercises work as a stabilizer, they support your body when performing squats with weight, pull- ups, bench presses, deadlifts, push-ups. "
The most effective exercises to slim the abdomen and hips
There are many types of exercises for this area, but not all of them are capable of giving you the desired effect. Also, not all movements are available for home training. "I would recommend doing simple exercises at home from a technical point of view. It is recommended to do a program of a variety of movements: the press is made up of many small fibers placed 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, easiest and simplest ab exercises. Here they are:
- table."This is a versatile exercise in which the deep muscles, including the transverse abdominals and obliques, are actively engaged. You can perform various types of planks: classic, lateral or dynamic, the main thing is to do them skillfully and correctly. Instead of tiny planks. , it will be more effective to perform several short boards with a pause of a couple of seconds, the so-called "split" board, "says Ekaterina Demidova.
- Incomplete crunches."When doing the twist, only get up to the lower edge of the shoulder blades to activate the rectus abdominis and obliques, " comments Ekaterina.
- "Square"."In this position, if done correctly, you can work your core muscles in isolation, " 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 basis of strength: squats, deadlifts, etc. "It should be understood that abdominal exercises do not always train not only the abdominal muscles, we have the entire core involved in them - the muscles that are located in the middle of the body, connect the sternum and pelvis. ", - concludes Victoria Kasilova. .
We asked Victoria to show us a series of exercises that take all of these factors into account.
How to build a lesson
- Start your workout with some simple joint exercises or a 10-minute cardio workout. This will help prepare the muscles and joints for stress.
- Do all the exercises in sequence.
- Watch your breath - the main effort should be made on the exhale.
- Commit to this program 4-6 times a week.
- Gradually increase the load. "The adaptation of the body (and therefore 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. "
- Complete your workout with cardio workouts. If your schedule doesn't include regular strength training, be sure to add cardio to your core complex - 40-50 minutes of swimming, cycling, and running two or three times a week will suffice. "Cardio will create the expenditure of those calories, with the help of him we can get rid of some of the fat, but the exercises for the press will help to strengthen the muscles", sums up Victoria Kasilova.
To complete the ensemble, you will need a rug and a fitball.
Straight twists
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 shoulder blades 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 repeat. To execute15-20 of them.
Oblique twists
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 shoulder blades off the floor and rotate your body to the right. Stretch your arms out in front of you. Do not strain your neck and shoulders. Return smoothly to the starting position. To execute15-20 repetitionsin every direction.
Reverse Crunch
Lie on your back with your arms extended along your 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 bring your legs further behind your head. The belly should touch the thighs. Lower yourself gently to the starting position. To execute15-20 repetitionsexercises.
Twisting with pelvis lift
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. Lift your legs, crossing your ankles. As you exhale, working your abdominal muscles, simultaneously raise your shoulder blades and pelvis onto the mat. Return smoothly to the starting position. To execute15-20 repetitionsexercises.
Sidebar in dynamics
Lie on your right side, bend your right arm at the elbow and rest on your forearm. Extend your legs and rest on the ground with the side surfaces of your feet, place your left hand on your thigh. Don't bend your lower back. With an exhalation, lift the pelvis off the floor, work the abdominal and back muscles. Fix at the highest point for 3-4 seconds, return to the starting position. To execute20 repetitionsin every direction.
Rotate your legs from a prone position
Sit on a rug with your legs straight. Lean back slightly. Bend your elbows, bring them back a little and rest on your forearms. Bend your legs at the hip joint and stretch them. Press the sacrum to the floor. Working with the muscles of the press, core and thighs, gently move your toes and straight legs to the left, return to the center and lower them to the right. This will be a repeat. To execute10-20such.
Body lifts on fitball
Lie down on the fitball with your left side, placing your body and pelvis on the ball. Extend your legs and rest on the floor with the side surfaces of your feet. Bend your left hand and place your palm on the nape of your neck. With your right hand, lean lightly on the ball in front of you. Working with the press and core muscles, as you exhale, gently tear your upper body off the fitball. Do not bend or bend the lower back. With an inhalation, return to the starting position. This will be a repeat. Handled by20-30 of these in each direction. . .
Raise the pelvis on a fitball
Stand on a plank with support on your straight arms, placing your feet on the fitball. Don't add back arch or slouch. By bending your knees and working your abdominal muscles, push your pelvis upward. Pull your hips towards your stomach, bringing the fitball closer to your arms. Return smoothly to the starting position. This will be a repeat. To execute20-30 of these.
Lower the legs with fitball
Lie on your back, stretch your legs forward, squeeze the fitball between your shins. Stretch your arms along the body. Raise your legs with a fitball perpendicular to the floor and, working your abs and core muscles, as you exhale, lower them to an angle of 30-40 degrees. This will be a repeat. To execute20-30 like that. . .
Dynamic plank
Take the emphasis lying on straight arms. Don't increase the arch in your lower back, relax your neck and shoulders. Activates 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 plank. Return to the starting position. Do as many repetitions as possible of the exercise inA minute. . .
When to expect results?
Many experts agree: losing weight quickly (in 10 days, for example) will damage your health and lead to the same rapid weight gain. In addition, there is a great risk that the returned kilograms will "take friends with it": the body will store fat in the event of a new hunger strike or a grueling training period.
It makes more sense to lose weight gradually. "Our efforts are always directly proportional to our results. By adhering to proper nutrition and exercising 4-5 times a week, after a month you will certainly see the first results. But don't forget that the weight loss process is very individual, it is always necessary to take into account the characteristics of each and, let's say, the "initial data". The most important thing is to focus on what you want to achieve and not on the difficulties, and then you will certainly achieve any goal ", comments Ekaterina Demidova.
So take note of our exercise pattern, do it regularly and you will be able to notice the first weight loss results in a month.