A sedentary lifestyle and unhealthy snacks make themselves felt in the form of unattractive fat deposits on the sides and stomach. The body cannot lose weight in certain parts of the body, so physical activity is required for all muscle groups. Exercises for losing weight of the abdomen and sides are performed in combination. The best results can be obtained by maintaining a healthy diet and doing aerobic activity at the same time.
How do you achieve maximum effect?
Draining excess fat in places like your sides and stomach doesn't work quickly. These are the most difficult parts of the body to train. Therefore, it takes about a month to see visible results with regular physical activity. This is the optimal time for the body to adjust to the new regime and develop healthy habits. In this case, the beautiful figure will last a long time.
If the weight drops a lot, it indicates a loss of muscle and water, not fat. This situation can lead to exhaustion.
If the problem isn't that acute and you need to shed 3-4 extra pounds, you can do the task in 2 weeks. The main condition is compliance with the sports and nutrition plan.
The mistake most beginners make is focusing on problem areas.Usually, however, weight loss occurs from top to bottom, starting from the face and moving to the chest, waist, abdomen, buttocks, and legs. Therefore, it is important to choose a series of exercises that will put stress on the entire body, including:
- cardio training;
- strength exercises;
- fitness;
- aerobic exercise.
All of this will help get rid of excess fat on the sides and tone the abdominal muscles in a short time.
Training rules
The greatest fat burning effect during exercise is observed in the morning. So the day starts with morning exercises at home, 2 hours after breakfast. Simple exercises that warm up and stretch the muscle tissue are suitable for this. More complex complexes can be carried out both independently and in the gym under the guidance of an instructor.
When doing exercises for the press, your own body must serve as weight, otherwise the result will be the opposite of losing weight.The regularity and intensity of the training depends on how you are feeling. In severe pain, physical activity is stopped and then slowed down.
To get rid of wrinkles on the stomach and sides, it is enough to exercise 3-4 times a week for 15 to 20 minutes. If the exercises are easy, then daily. Choose 4-5 most appropriate ones and do them 10-15 times each in 2-3 approaches (for women) or 20-25 times in 4 approaches (for men).
You should always start with a 5-7 minute warm-up, which is also suitable for morning exercises. Options:
- dancing, jumping on the spot, aerobics;
- Tilting the body to the side with alternating stretching of the arms while standing;
- rotation of the pelvis and the whole body;
- Lift your body while lying on your back, put your hands behind your head and bend your knees.
Regardless of who is doing the exercises (child, teenager, woman, girl, girl, man), a number of rules are required:
- Classes take place on an empty stomach.
- Do not exhaust the body.
- Each exercise is done carefully and slowly while holding problem areas in suspense.
- Train at the same time.
- Gradually increase the load.
It is normal to feel a pleasant burning sensation in the stomach area and a little tiredness.
Diet
Diet plays an equally important role in developing a flat stomach. Too strict restrictions are not recommended in such a case. Diet should be balanced and complete so that weight loss has enough strength for regular exercise.
You have to eat two hours before the scheduled lesson and no later than two hours after it: In this case,the body recovers quickly by burning fat in problem areas.
Important diet rules:
- are eaten 5–6 times a day in small portions (200–250 g);
- reduce salt and sugar intake;
- excludes fried, fatty, salty and smoked foods;
- prefers dietary fiber and protein products of plant and animal origin (meat, grain, whole grain bread, vegetables and fruit);
- harmful sweets are replaced with dried fruits, nuts, honey.
During the day you drink up to 2 to 2. 5 liters of clean water without gas.
The main condition for burning fat in the abdominal cavity is the creation of a daily menu with three correct foods. These include:
- Chicken, rabbit, veal;
- fresh herbs, vegetables, fruits, berries (except bananas, grapes and potatoes);
- dried fruits, nuts;
- legumes, cereals;
- seafood, sea fish;
- eggs;
- low-fat fermented milk products;
- vegetable oils (olives, flax seeds).
According to nutritionists, there are foods that boost your metabolism and help burn fat on your sides and stomach. These are: ginger, green tea, grapefruit, cucumber, cabbage, cinnamon, horseradish.
Side and abdominal exercises
Many exercises can be done at home, but the best effect is observed with complex work - combined with going to the gym.It is importantfocus on exercising all the muscles of the press: top, bottom, and sides.
It is recommended to combine different types of fat-burning complexes.
Easy exercise
Beginners are encouraged to start with light but effective exercises. By resorting to such training, it is possible to tighten the number in 2 weeks even without daily performance (provided there are no medical contraindications).
A simple set for losing stomach and sides consists of three exercises:
- Rock your socks.Lie on your back with your hands on the back of your head. The legs bent at the knees are lifted from the socks and rocked.
- circular rotations.In the same starting position, lying on your back, bend your legs at the knees and place your feet on the floor. The body makes five rotational movements in one direction and then in the other.
- Backbend with knees bent.Get on all fours, rest on the floor with your elbows and knees and feet on toes. You put weight on the press and lift your knees off the floor around your back. Count to three and return to the original position.
More effective exercises are described in the table:
| Exercise name | Execution | |
| Chair leg rises |
|
 |
| Walking with your hands |
|
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| X push-ups |
|
Upper Press Complex
To work the upper abs, it is advisable to use all types of crunches, lunges, and static exercises.
Crunches and crashes
The most popular exercises are described in the following table:
| Title | Technology | |
| Oblique curl |
It is important not to lift your lower back off the floor, strain your abs as much as possible, and not lower your shoulders to the floor. Do 3 sentences on each side by |
|
| Leg curl |
It is important not to lift the pelvis off the floor. The hands can be stretched in the direction of movement or removed |
|
| Side curl |
|
 |
| Bench crunches |
Beginners are asked to start training on a flat surface. But the greater the inclination of the bank, the better the result. Optimal slope - 45 degrees |
|
| lunges with turns |
|
Static exercises
Static exercises are based on loads that do not involve active movement, but they are no less effective in using problem areas of the body due to tension.This type of training is suitable for people who are contraindicated for medical reasons with increased physical activity.
A positive result can be seen if you perform exercises for 6 approaches each. It is recommended to start with 30 seconds. The time is gradually increased to one and a half minutes. The maximum interval between sets is 1 minute.
The most effective static exercises for exercising the top press are listed in the table below:
| Title | Technology | |
| Low plank |
|
|
| Curved plank |
|
|
| "Vacuum" | This exercise can be done standing, sitting or lying down. Take a deep breath and pull your stomach in hard. You try to stay in this position for 5-6 seconds. It is necessary to repeat the "vacuum" 6-7 times |  |
If you are working below, press
To exercise the lower abdomen, a complex is used that involves the limbs. All exercises are performed 10-15 times in 4 sets.
The most effective are shown in the table:
| Title | Technology | |
| Lift your knees | Starting position - on your back, arms behind your head, legs straight. Bend each leg in turn and straighten it diagonally with your elbow, with the body slightly separated from the floor | |
| Scissors | Lie on your back, lift both legs and begin to spread apart and bring them together like scissors. | |
| Raising the legs from the support position | Lie on the floor and start lifting one leg or the other in turn. Raise on inhalation, lower on exhalation | |
| "Bicycle" | Lie on your back with your hands behind your head and twist your legs to imitate cycling. |
Complex for oblique abdominal muscles
The oblique abdominal muscles are trained by bending and twisting the body. You need to train them separately as they are not affected by other types of loads.
Caution is advised when bending down, as the load on the spine increases in the lumbar region. Such exercises are contraindicated in severe back problems.
The most productive exercises are suggested in the table:
| Title | Execution | |
| Standing side bends |
|
|
| Horizontal bends with Fitball |
|
|
| Twist Bike | You make a standard "bicycle", but at the same time you turn your body: the right elbow extends to the left knee, bent and vice versa |  |
Rotate the frame
To get a wasp waist in 2 to 3 months, it is recommended to turn the tire every day. This exercise strengthens the abdominal muscles and helps remove fat deposits on the sides.
Before moving on to more complex twists, learn how to twist the hula hoop in the usual way on your stomach.
Technology:
- Assume a starting position with your feet together.
- The arms are bent at the elbows and placed behind the head or spread apart on the sides.
- The hoop is twisted at the waist due to gentle circular movements of the pelvis. When you exhale, the stomach is drawn in, and when you inhale, it is relaxed.
It is recommended to pick up the shell with a weight of 2 kg or more. If you spin it for 20 to 30 minutes each day, the first results will be seen within 10 days.
Breathing exercises
In addition to physical activity, it is recommended to resort to breathing exercises. It may be performed in a sitting position.
There are two main techniques: body flex and oxysize.
The first is based on the burning of fat due to oxygen that enters the body during a deep breath.In this case, certain postures have to be adopted to tone the muscles.
Main exercise:
- Lie on your back and bend your knees.
- The stomach is drawn in strongly.
- Put your hands up.
- Take a deep breath and hold your breath for 7-10 seconds while lifting your body.
- Stretch out your arms.
- After the prescribed time, slowly exhale and lower the body to its original position. Repeat 3-4 more times.
The second technique involves a series of sharp, jerky exhalations after a deep breath.Thanks to this technique, the abdominal muscles are effectively trained.
Aerobic exercises
In addition to targeted activities in the gym or at home, both women and men should pay attention to aerobic exercise. These include:
- Walking- half an hour a day, at least five times a week.
- Jogging- approx. 35-40 minutes.
- Swimming- in the early stages, once a week is enough.
- Cycling- 30 minutes a day. Such an exercise is even more effective on the abdominal muscles than twisting.
Aerobic exercises improve the process of losing weight and allow you to get a nice flat stomach in less time.
Complex for men
For men, a number of exercisesare chosen to get rid of the abdomen and sides, with an emphasis on training all muscle groups. The more you exert yourself, the more intensely the body will consume energy and burn fat.
All exercises are performed 25-30 times in 4 sets. Exercise every other day and combine exercise with jogging, swimming in the pool, cycling, and other cardio options.
Dumbbells with a weight of up to 2 kg or plastic bottles filled with water can be used as weights.
The most effective exercises for men:
- Straight crunches in the supine position: stretch your elbows to your knees, which are in an elevated position.
- Turning on an inclined plane: Lie with your back on a firm support and stretch your elbows up as you exhale.
- Push-ups while lifting your legs at the same time: You rest with your fists on the floor, throw your legs on a support (chair, bed) and push yourself up at an angle.
- With the position on the uneven bars, pull the legs upwards: the hands rest on the horizontal bar and raise the legs in the hanging position at an angle of 90 degrees.
- Plank on the palms: Assume a standard position and pull your legs one by one to your chest.
- Row of dumbbells with a slope: the legs are slightly wider than the shoulders, the elbows are pressed against the waist and bend forward. At the same time, the arms with shells on the elbows are bent and pressed to the chest.
- Lunges with dumbbells: Alternate lunges with different legs. The dumbbells are held by the hips.
- Dumbbell Plank: Place your hands with dumbbells and toes on the floor. One hand is placed behind the back, frozen for 4-5 seconds and returned to the original position.
How can you lose weight after giving birth?
The problem of getting rid of fat folds in the stomach is particularly acute after pregnancy and childbirth. Classes are allowed to start only after a month, if the woman has previously led an active life. Girls who are less active should wait around two months.After a caesarean section, weight loss must be postponed for a longer period of time.
Start the daily vacuum exercise to strengthen your muscles. The first time they do it in the supine position and in the morning.
The following exercises are suitable for heavier loads:
- twist;
- raise your hips;
- lift straight legs, lie on your back or on your side;
- all kinds of planks;
- wall squats.
Do not forget the breathing technique while exercising: you are putting as much strain on the muscles as possible when you exhale.