The warm season is approaching, people are gradually replacing bulky down jackets with lighter clothes, and everyone wants to get back to their best shape. Gaining a couple of kilos over the winter is not scary and even natural. For some, such “reserves” turn into “love handles.” Love handles - this is what the folds that appear on the sides are called in English.
As you know, local fat burning is just a myth. Therefore, if you want to get rid of belly fat, abdominal exercises alone will not be enough. Together with World Class coach Stanislav Vakhrushev
Let’s figure out how to reduce “love handles.”
Down with workouts: how to tighten your figure if you don’t want to go to the gym?
Is it possible to get rid of side folds with exercise?
Unfortunately, there are no miracle exercises to remove fat on the sides. As with any weight loss, it is necessary to maintain a balance of proteins, fats and carbohydrates, and also monitor the number of calories consumed.
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To lose fat tissue, you need to spend a little more energy than you receive. For each person, daily caloric intake will differ depending on the intensity of physical activity and the individual characteristics of the body.
How to remove fat from a man's sides
You need to approach the problem and deal with the wrinkles and beer belly that have appeared in a comprehensive manner:
- You should definitely reconsider your diet, give up baked goods, fast foods, fatty processed foods, smoked foods, and beer.
- Increase your daily physical activity, go jogging, cycling or start visiting a fitness center to burn extra calories under the guidance of an instructor - this will avoid excessive stress on the cardiovascular system.
- Strengthening your abdominal muscles and oblique abdominal muscles will reduce the amount of fat deposits on your sides. Exercises with a barbell are suitable for this.
It is important to increase the load gradually so as not to harm the body. Classes should become regular - at least 2-3 times a week for 40-60 minutes.
How to tighten your abs?
The main function of the rectus abdominis muscle is to hold the spine in an upright position, that is, to ensure upright posture. Secondary functions are body flexion. Therefore, any variations of such exercises, sitting, lying, or hanging, are welcome if you follow the correct technique.
In order to use the rectus abdominis muscle during training, you need to bend so that the lower ribs are directed towards the pelvis.
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A set of exercises for working the abs and core
A set of the following exercises will help you remove your stomach and sides:
- Push-ups with lunges . Starting position (IP) - high plank. Move your leg to the arm of the same name so that the foot and hand are parallel, bend your arms slightly. Return to IP, repeat on the other leg.
- Abduction of legs and arms . IP in emphasis on hands and knees. Touch the knee of the opposite leg with your elbow, extend your arm forward and your leg back parallel to the floor. Repeat the movement up to 15 times, switch arms and legs.
- Complicated low bar . IP - elbow plank. Extend your arm forward parallel to the floor, thumb pointing upward, and do the same with the other hand. Repeat up to 15 times.
- Bent Lunge . IP - standing, hands on waist. Take a step back with your right foot and squat down so that both legs are bent at right angles. At the same time, raise your right hand and lean slightly to the left. The same with the other leg.
- Tilts . IP - standing, hands clasped behind the head, legs bent. Slowly bend forward to a right angle with your legs, and also slowly return to IP.
- Side squats . IP - standing, hands behind your back. Take a wide step to the side, bend your walking leg at a right angle, transfer your entire body weight to it, bend over and touch your toe with the fingers of the opposite hand. Monitor the position of your back - it should be straight. Return to IP. The same with the other leg.
- Elbow plank with rotation . IP is a low bar. Turn your torso to the side, while simultaneously pointing your arm of the same name towards the ceiling. Maintain balance, fix the body in the final position, return to the starting position. The same in the other direction.
You can find other exercises for losing belly fat here: https://diets-10.ru/kakie-uprazhneniya-nuzhno-delat-chtoby-ubrat-zhivot-i-boka.html.
What exercises will not help get rid of “love handles”?
As mentioned above, exercise cannot remove fat exclusively from the sides. Basically, the process of losing weight occurs through a balanced diet and general physical activity.
Photo: istockphoto.com
As for specific exercises, the trainer does not recommend focusing on the static plank. This increases intra-abdominal pressure, which is not very beneficial for blood vessels in the long term. And by straining your abdominal muscles and twisting your pelvis, you can provoke the appearance of lumbar lordosis (curvature of the spine, convexity facing forward), which will negatively affect your posture.
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A limitation for exercises on the abdominal muscles can be diastasis - the divergence of the inner edges of these muscles. In this case, you need to train extremely carefully and under the supervision of a specialist. As a rule, with diastasis, exercises are performed with a small amplitude, without including additional synergistic muscles (oblique muscles, hip flexors) - movements should be isolated so as not to aggravate the condition.
We remove the stomach and sides quickly and effectively with abdominoplasty
Almost every second inhabitant of our planet, regardless of gender, is dissatisfied with their appearance. The desire to have a slim and fit figure sometimes pushes people to take radical measures, which often do not bring the desired result. Anyone who has ever set out to get rid of excess fat deposits in the abdomen and sides in a short time knows that this is a rather difficult task. The Internet is replete with various articles that talk about how you can remove your stomach and sides in a short time without much difficulty at home, but don’t delude yourself in advance. Neither diets, nor special medications, nor grueling workouts guarantee that you can quickly and easily get rid of fat deposits in the abdominal area.
So what should those who have not lost hope of quickly and effectively getting rid of excess fat deposits in the abdomen and sides do?! Of course, proper nutrition and physical activity will help you reduce your weight and tighten your skin, but you shouldn’t expect that you can achieve such an effect in a short time - to achieve such a goal as getting rid of fat deposits in the abdomen and sides, you will need a lot of time. For all those who do not want to wait and want to remove their belly in a short time, abdominoplasty was developed.
Abdominoplasty is a plastic surgery that allows you to quickly remove the stomach and sides without dieting or grueling workouts. With abdominoplasty, you can make your stomach flatter by removing excess skin and fat from problem areas.
Indications for abdominoplasty
Plastic surgery such as abdominoplasty is performed without any special indications if the patient wants to remove the stomach and sides as quickly as possible, but there are also a number of cases in which such surgery as abdominoplasty is simply necessary. You should consider a tummy tuck if you have the following problems:
- The shape of the abdomen has changed after pregnancy and childbirth;
- If you have a so-called “apron”, which is excess fat and skin tissue in the abdominal area, as well as stretch marks and sagging skin;
- Loss of shape due to excessive weight loss.
In addition, patients resort to such a quick and effective way to remove the stomach and sides as abdominoplasty if their self-esteem suffers due to excess fat deposits in this area and they feel unattractive.
It is worth remembering that any surgical intervention on the body, including abdominoplasty, has a number of contraindications, so at the stage of planning the operation it is worth checking with the plastic surgeon about existing contraindications. Knowing about all existing contraindications, you can not only quickly remove your stomach and sides, but also without harming yourself.
Abdominoplasty result
Plastic surgery such as abdominoplasty allows you to quickly achieve excellent results that will be noticeable not only to you, but also to those around you. Abdominoplasty provides a unique opportunity to remove the stomach and sides and restore the former attractive shape. It is thanks to tummy tuck that you will quickly get rid of excess fat deposits in the abdomen and sides, making your body look younger, and you will be able to look better not only in clothes, but also in underwear. This operation will restore your self-confidence and allow you to get rid of complexes that were caused by dissatisfaction with your appearance.
Today, removing excess fat from the abdomen and sides in a short period of time is not a problem thanks to an effective tummy tuck operation - abdominoplasty. This type of surgery is successfully used to remove excess fat deposits and create ideal shapes.
Abdominoplasty is a fairly complex operation, the result of which directly depends on the professionalism of the plastic surgeon. It is his knowledge and experience that directly determines how the tummy tuck operation itself and the final result will go. Therefore, if you want to quickly and effectively remove excess fat from the abdomen and sides, while avoiding all sorts of risks and complications, then we advise you to carefully choose the clinic where you will undergo abdominoplasty and, of course, the choice of a plastic surgeon.
At the Doctor Prikhodko clinic, they will help you quickly remove excess fat deposits from the abdomen and sides, which will allow you to quickly form an ideal body that will appeal not only to you, but also to those around you. Our clinic employs only highly qualified specialists, many years of experience, as well as a wealth of knowledge, which allows us to successfully perform tummy tuck operations. Plastic surgeons at the Doctor Prikhodko clinic use only the most modern techniques in their work, so your slender, attractive body and barely noticeable scar in the bikini area will remind you of the operation to remove excess fat from the abdomen.
It’s possible to get rid of your belly fat in 1 day – you just have to contact Doctor Prikhodko’s clinic!
