"Lifebuoy", that is, fat deposits that clearly stand out in the sides and abdomen (just below the waist), prevent many women from feeling comfortable in jeans or a skirt. To remove fat on the abdomen and sides, you must first find out the cause of its accumulation, and then direct efforts to eliminate it.
Today, estet-portal.com will tell you why extra centimeters can appear in this particular zone, and also recommend several exercises that are effective in the fight against the "lifebuoy".
Factors causing fat on the abdomen and sides
First of all, check if extra centimeters appeared only in this problem area. After that, analyze your lifestyle – you may be eating more calories and/or moving less, sleeping poorly, or getting into frequent stressful situations.
If one or a combination of the above could be the cause, adjust your lifestyle accordingly – try to eat less high-calorie foods, try to increase physical activity, master stress management techniques, provide yourself with quality sleep.
Often, the appearance of fat on the abdomen and sides is associated with hormonal disorders.
If not, estet-portal.com advises you to contact an endocrinologist and check your hormone levels – very often the appearance of fat on the abdomen and sides is associated with hormonal disorders.
What exercises will help to reduce fat on the stomach and sides
Try the set of exercises below to remove the "lifeline", tone the muscles of the lower and upper abs, as well as deep core muscles. These exercises can be performed in addition to workouts in the gym or home exercises.
Don't forget that nutrition affects the effectiveness of training and helps to achieve the desired results in the shortest possible time. Therefore, try, in addition to physical activity, to monitor your diet.
5 exercises will help get rid of fat on the stomach and sides
- superman;
- side bar;
- downward facing dog with bar;
- scissors;
- dynamic bar.
Exercise "superman" from fat on the stomach and sides
Repeat required: 10–12
Number of approaches: 3
Running:
- Lie face down on the floor with an exercise mat on top of it;
- fully extend your arms in front of you, keeping them directly next to your ears;
- simultaneously squeeze your glutes and lift your arms, legs and chest off the floor;
- hold in the top position for just a couple of seconds;
- as you exhale, slowly (and simultaneously) lower your arms, legs and chest to the floor;
- repeat 10 – 12 times.
Exercise "side plank" from fat on the stomach and sides
Repeat required: 10–12
Number of approaches: 3
Running:
- lie on your left side;
- straighten your legs;
- leaning on the right forearm, lift the body so that it forms a diagonal line;
- raise your hips so that the line from ankles to shoulders is straight;
- engage core muscles;
- while maintaining a stable upper body position, lift your upper leg;
- without changing the angle of the body, bring the knee of this leg to the chest;
- pause for a couple of seconds;
- return to starting position;
- repeat 10 – 12 times;
- Repeat on the other side.
Exercise "downward facing dog with plank" from fat on the stomach and sides
Repeat required: 10–12
Number of approaches: 3
What happens if you stand in the downward dog pose for 1 minute every day
Running:
- stand in a plank position on your elbows, placing your elbows under your shoulders and slightly spreading your legs to the sides;
- pull in your stomach and engage your glutes;
- make sure the body forms a straight line;
- slowly inhale and shift body weight, lifting hips and back up;
- raise your body until it forms an inverted V;
- Head must be loose between shoulders;
- making sure your back is straight, hold the position for a couple of seconds;
- lower down to plank position;
- repeat 10 – 12 times.
Scissors exercise from fat on the stomach and sides
Number of repetitions: 10 – 12
Number of approaches: 3
Running:
- lie on your back with your palms pressed into the floor; to protect the lower back, hands can be placed under the pelvis (also palms down);
- lift both legs off the floor, contracting the abdominal muscles;
- lower back must remain on the floor;
- slowly lift your right foot about 10 centimeters off the floor;
- alternately raise and lower your legs without letting them touch the floor;
- repeat 10 – 12 times.
Dynamic plank exercise from fat on the stomach and sides
This exercise strengthens not only the core muscles, but also the muscles of the chest and shoulders.
Repeat required: 10–12
Number of approaches: 3
Running:
- Stand in a plank position with your elbows directly under your shoulders;
- make sure the body forms a straight line from head to toe;
- move your right hand to the position as in a push-up, then move your left hand to the same position;
- return to the starting position, lowering first to the right forearm, and then – to the left;
- swap sides - get up, leaning first on your left hand, and then – to the right;
- per side do 10–12 reps.
Entire workout:
Perform 3 sets of all exercises in sequence with minimal rest between repetitions. Rest 1-1.5 minutes between sets. Thus, the entire workout will take about 18 minutes.
Read also: Acupuncture points for weight loss will help you quickly lose weight
Fat on the stomach and sides – a common problem, which, according to estet-portal.com, you are quite capable of fixing! Main – find out the reason for the appearance of extra centimeters and choose an integrated approach to eliminate them, and the above exercises will be an excellent component of this approach.
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