The sides and abdomen most often cause discomfort - this zone acquires unnecessary volume with the slightest violation of diet.
They try to get rid of layers of fat in these areas because they spoil the appearance, cause significant discomfort and interfere with wearing tight clothes. Diet alone is not enough to remove lipids. Exercise and physical activity are required to lose weight on your stomach and sides. Constant exercise not only helps improve your appearance, but also helps you deal with health issues. Abdominal and side slimming exercises will also help quickly correct the problem area, but they are not a solution on their own.
The fight against obesity helps get rid of many psychological complexes. The quality of life in people of normal weight is significantly higher.
Useful information
Most of the time we owe the fat tissue that has accumulated there to the looseness of the abdomen and thighs. Much less often this phenomenon is due to muscle weakness and loss of skin tone (this situation is most often observed after childbirth). In some cases, both causes are linked (fat and flaccid). Exercise is just one of the measures to tone up the problem area. In order to lose weight, it is imperative to pay attention to diet. Massages and body wraps are additional measures.
programming
It's important to remember that weight training builds muscle well, but slowly burns enough fat. Cardio stress, on the other hand, has a general effect on the body, as a result of which it actively burns the fat layer (oxygen is a kind of catalyst for this process). Therefore, exercises for losing weight on the abdomen and sides should be diverse. As a cardio workout, you can practice jogging in the morning. When it is not possible to exercise in the fresh air, a treadmill will come to the rescue (you can use other cardiovascular equipment - an Orbitrek, an exercise bike). A good load is created by training with a jump rope or with a hoop. For best results, interval training, which alternates 2-4 minutes of work at a normal pace with one minute of vigorous activity.
When putting together a series of strength exercises, it is important to note that the muscles quickly adapt to a given load. So, if you repeat the same exercises from day to day, you will not get noticeable results (it is recommended to switch programs). . In addition, you shouldn't just be concerned with the exercises that work on a specific muscle group. It is recommended to do general strength exercises that speed up the metabolism. Such exercises can be included in the general complex, or you can observe them separately. And remember that not only exercises with weights are called strength exercises, but also the banal pumping of the press.
Training plan
Experts believe that daily strength training is unnecessary. In order to lose weight faster in problem areas, it makes sense to adhere to this scheme: days No. 1, No. 4 - strength training, days No. 2, No. 5 - cardio, days No. 3, No. 6, No. 7 - rest. This is an average scheme. You can get more specific recommendations from your trainer.
Before starting any weight loss program, it is recommended that you take measurements and weigh yourself. It also doesn't hurt to keep a journal and enter data on diet and exercise there. This will allow you to customize the program and make it more effective. You shouldn't hope for an instant result - the belly and sides don't get tighter right away.
Strength exercises
Perform each movement at least 8-10 times. Gradually increase the number of repetitions to 20-30 times. Several approaches are recommended. Before exercising, make sure to knead your body and do a stretch after exercising.
Lie on your back, bend your knees slightly and press your feet to the floor. Spread your arms out to the side. Slowly draw your knees towards your chest (as you exhale), bend your legs more and lift your pelvis off the floor, then return to the PI (do not put your feet on the floor).
Repeat the previous exercise, but now increase the amplitude - at the end of the movement, your knees should be above your face.
Lie on the floor and cross your legs as if in the lotus position (knees to the side, ankles crossed). Press the palms of your hands on the back of your head. Lift your shoulders off the floor.
Repeat the previous exercise, but change the position of your legs - bend them at the knees and place your feet on the floor (this position will work a different muscle group).
Lie on your sideExtend the hand that was down in front of you and place the palm of your hand on the back of your head. Try to lift your torso and one leg at the same time. If the movement is easy, make it harder - reach up with your elbow and lift both legs up (counter movement). When returning to the SP, do not put your feet on the ground. Work both sides. This exercise may seem difficult to beginners, so it is recommended that you start with the easy option.
SP is the same, change the exercise a little. Now lift your legs off the floor, bend your knees and straighten your elbows in this direction (the path of movement changes slightly, other muscles come into play).
Lie on your back with your palms on the back of your head. Lower your legs, bent at the knees, to one side. Lift your upper back off the floor (chest up). Work both sides.
Lie down on your stomach. Extend your arms forward. First, lift only the top of the case. After a series of repetitions, just lift the floor. After a few repetitions, lift the top and bottom at the same time. Then work diagonally - lifting your right arm and left leg at the same time and vice versa. Finally, lift "up" and "down" at the same time and hold muscle tension for 15 to 30 seconds (repeat 2-3 times). Remember to rest between exercises (30 seconds is enough). Do not think that the above movements are only for the back - they perfectly train the abdominal muscles, forcing them to maintain tension (the plus is that the muscles are loaded differently than when they are directly loaded).
Stand up, bend over and place your palms on the floor. Pull your stomach up and straighten your back. Stand like this for a few seconds, maintaining muscle tension. Hold this position and start "walking" in place by bending and bending your knees.
SP is the same. Alternately move your hands ("walk" with them) and gradually assume the position of the body, like doing push-ups from the floor. Then start the backward movement and return to the PI.
credentials
Weight loss exercises on the abdomen and sides are very effective - it is just important to do them regularly, not from time to time. Do not forget about cardio exercise - it will significantly accelerate the process of losing weight.