A sedentary lifestyle and unhealthy snacks are felt in the form of unattractive fatty deposits on the sides and abdomen. The body is not able to lose weight in certain parts of the body, therefore sport activity is necessary for all muscle groups. Slimming exercises for the abdomen and sides are performed in combination. The best results can be obtained by simultaneously eating a healthy diet and doing aerobic activities.
How to get maximum effect?
Shedding excess fat in places like your sides and your belly won't work fast. These are the most difficult parts of the body to work with, so it will take about a month to see visible results from regular physical activity. This is the optimal time for the body to get used to the new diet and develop healthy habits. In this case, the beautiful figure will last a long time.
If the weight disappears intensively, it indicates loss of muscle and water, not fat. This situation can lead to exhaustion.
If the problem is not so acute and you need to get rid of 3-4 extra pounds, you can cope with the task in 2 weeks. The main condition is compliance with the sports and nutritional regime.
The mistake most beginners make is to focus on the problem areas.But usually weight loss occurs from top to bottom, starting with the face and gradually moving to the chest, waist, abdomen, buttocks, legs. Therefore, it is important to choose a series of exercises with a load on the whole body, including:
- cardio training;
- strength exercises;
- fitness;
- aerobic exercise.
All of this will help to quickly get rid of excess fat from the sides and tone the abdominal muscles.
Training rules
The greatest fat burning effect of workouts is seen in the morning, so the day begins with morning workouts at home, 2 hours after breakfast. Simple exercises that warm up and stretch muscle tissue are suitable for this. More complex complexes can be performed both independently and in the gym, under the guidance of an instructor.
When doing press exercises your own body has to serve as weight, otherwise the result is the opposite of weight loss.The regularity and intensity of the exercise is determined by how you feel. In the event of severe pain, physical activity is interrupted and then slowed down.
To get rid of folds on the abdomen and sides, it is enough to exercise 3-4 times a week for 15-20 minutes, and if the exercises are light, then everydays. Select the most appropriate 4 to 5 and perform each 10 to 15 times in 2-3 approaches (for women) or 20 to 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:
- dance, jumping in place, aerobics;
- tilting the body to the sides with an alternating stretch of the arms while standing;
- rotation of the pelvis and the whole body;
- Raise the trunk to a supine position, put the hands behind the head and bend the knees.
No matter who does the exercises (child, teenager, woman, girl, girl, man), a number of rules are required:
- Classes take place on an empty stomach.
- Not to exhaust the body.
- Each exercise is performed carefully and slowly, while problem areas should be kept in suspense.
- Practice at the same time.
- Gradually increase the load.
It is normal to feel a pleasant burning sensation in the abdominal area and a little fatigue.
Diet
Nutrition plays an equally important role in achieving a flat stomach. Overly strict restrictions in such a case are not recommended. The diet should be balanced and complete, so that the weight loss is strong enough for regular exercise.
You must 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.
Key diet rules:
- are eaten in small portions (200-250 g) 5-6 times a day;
- reduce the consumption of salt and sugar;
- excludes fried, fatty, salty and smoked foods;
- preference is given to fibrous and protein products of plant and animal origin (dietetic meat, cereals, whole grain bread, vegetables and fruits);
- Noxious sweets are replaced with dried fruits, nuts, honey.
During the day they drink up to 2 to 2, 5 liters of clean water without gas.
The main requirement for burning fat in the abdominal cavity is to make a daily menu of three correct foods. These include:
- chicken, rabbit, veal;
- fresh herbs, vegetables, fruits, berries (excluding bananas, grapes and potatoes);
- dried fruits, nuts;
- legumes, cereals;
- seafood, sea fish;
- eggs;
- low fat fermented dairy products;
- vegetable oils (olive, flax).
According to nutritionists, there are foods that increase metabolism and help burn side and belly fat. These are considered: ginger, green tea, grapefruit, cucumbers, cabbage, cinnamon, horseradish.
Lateral and abdominal exercises
Many exercises can be done at home, but the best effect is observed with complex work - combined with physical activity.It is importantto focus on training all muscles of the press: upper, lower and lateral.
It is recommended to combine different types of fat burning complexes.
Light exercise
Novice athletes are encouraged to start with light but effective exercises. Resorting to such training, even without daily performance, it is possible to tighten the figure in 2 weeks (provided that there are no medical contraindications).
A simple set for slimming the abdomen and sides consists of three exercises:
- Wiggle socks.Lie on your back with your hands on the back of your head. The legs bent at the knees are lifted and swayed by the socks.
- Circular rotations.In the same starting position, lying on your back, the legs are bent at the knees and the feet are placed on the floor. The body makes rotational movements in one direction, then in the other direction 5 times.
- Backbend with the knees bent.Get on all fours, rest on the floor, elbows and knees, feet on toes. Straining the press, they lift the knees off the ground, around the back. Count to three and return to the original position.
Other effective exercises are described in the table:
| Exercise name | Execution | |
| Chair leg elevation |
|
 |
| Walking with the hands |
|
|
| X-pushups |
|
Superior Press Complex
To work the upper abs, it is advisable to use all kinds of crunches, lunges and static exercises.
Crunches and splits
The most common exercises are described in the table:
| Title | Technical | |
| Oblique curl |
It is important not to raise your lower back off the floor, strain your abs as much as possible, and lower your shoulders to the floor. Perform 3 sets on each side |
|
| Leg curl |
It is important not to lift the pelvis off the ground. The hands can be stretched in the direction of the movement or withdrawn by the head |
|
| Side crunch |
|
 |
| Bench crunches |
Beginners are encouraged to start training on a level surface. But the greater the slope of the bench, the better the result. Optimal tilt - 45 degrees |
|
| Lunges with turns |
|
Static exercises
Static exercises are based on loads that do not involve active movement, but are no less effective at using problem areas of the body due to tension.This type of training is suitable for people who are contraindicated in increased physical activity for medical reasons.
A positive result can be seen if you do the exercises 6 sets at a time. It is recommended to start with 30 seconds. The time is gradually increased to a minute and a half. The maximum interval between sets is 1 minute.
The most effective static exercises for working the upper press are shown in the table:
| Title | Technical | |
| Low plank |
|
|
| Curved board |
|
|
| "Empty" | This exercise can be done standing, sitting or lying down. Take a deep breath and inhale the stomach strongly. They try to stay in this position for 5-6 seconds. It is necessary to repeat "Empty" 6-7 times |  |
Working on the bottom press
To work the lower abdomen, a complex is used in which the limbs are involved. All exercises are performed 10 to 15 times in 4 sets.
The most effective are shown in the table:
| Title | Technical | |
| Knee augmentation | Starting position - on back, arms behind head, legs straight. Bend each leg in turn and stretch obliquely with the elbow, with a slight separation of the body from the floor | |
| Scissors | Lying on your back, lift both legs and start to spread and bring them together like scissors | |
| Raise legs from support position | Lie down on the floor and start lifting either leg in turn. Increase the inspiration, down to the expiration | |
| Bicycle | Lie on your back, put your hands behind your head and start twisting your legs imitating cycling |
Complex for oblique abdominal muscles
The oblique muscles of the abdomen are worked by flexing and turning the body. You need to train them separately, as they are not affected by other types of load.
Care should be taken when tilting, as the load on the spine in the lumbar region increases. With severe back problems, such exercises are contraindicated.
The most productive exercises are suggested in the table:
| Title | Execution | |
| Standing side elbows |
|
|
| Prone Curls with Fitball |
|
|
| Twist Bike | They make a standard "bike", but at the same time twists the body: the right elbow extends to the left flexed knee, and vice versa |  |
Twist the hoop
To get an hourglass figure in 2-3 months, it is recommended to twist the hoop every day. This exercise strengthens the abdominal muscles, helps eliminate fatty deposits on the sides.
Before moving on to more complex twists, you need to learn how to rotate the hula-hoop in the standard way, on your stomach.
Technical:
- Take a standing starting position with your feet together.
- The arms are bent at the elbows and placed behind the head or out to the sides.
- The hoop is twisted at the waist due to the smooth circular movements of the pelvis. On the expiration, the stomach is pulled, on the inspiration, it is relaxed.
It is recommended to pick up the hull with a weight of 2 kg or more. If you rotate it every day for 20-30 minutes, the first results will be visible within 10 days.
Respiratory gymnastics
In addition to physical activity, it is recommended to resort to breathing exercises. It can be performed in a seated position.
There are 2 main techniques: body flex and oxysize.
The first is based on the burning of fat due to the entry of oxygen into the body during deep breathing.In this case, it is necessary to take certain postures to tighten the muscles.
Main exercise:
- Lie on your back and bend your knees.
- The stomach is pulled tight.
- Raise your hands.
- Take a deep breath and hold your breath for 7-10 seconds while lifting the body.
- Stretch your arms.
- After the prescribed time, slowly exhale and lower the body to its original position. Repeat 3-4 more times.
The second technique consists of a series of sudden and jerky exhalations after deep breathing.Thanks to this technique, the abdominal muscles of the abdomen are effectively worked.
Aerobic exercise
In addition to targeted activities at the gym or at home, women and men should pay attention to aerobic exercise. It includes:
- Walking- at a rapid pace for half an hour a day, at least five times a week.
- Jogging- approximately 35 to 40 minutes.
- Swimming- at the initial stage, once a week is enough.
- Cycling- 30 minutes a day. Such activity works even more effectively on the abdominal muscles than twisting.
Aerobic exercise will improve the weight loss process and allow you to achieve a beautiful flat stomach in less time.
Complex for men
A series of exercises for mento get rid of the abdomen and sides is selected with emphasis on the work of all muscle groups. The more they tire, the more energy the body will expend and burn fat.
All exercises are performed 25 to 30 times in 4 sets. Work out every other day, combining exercise with jogging, swimming in the pool, biking, and other cardio options.
Dumbbells weighing up to 2 kg or plastic bottles filled with water can be used as weights.
The most effective exercises for men:
- Straight Supine Crunches: Stretch with your elbows to the knees, which are in the raised position.
- Twist on an incline: Lie down with your back on a firm support and as you breathe out, stretch your elbows.
- Push-ups with simultaneous lifting of the legs: they rest on the floor with their fists, throw their legs on any support (chair, bed) and push at an angle.
- Pulling the legs up with the location on the uneven bars: the hands rest on the horizontal bar and in the hanging position raise the legs to a 90 degree angle.
- Plank on the palms: Stand in the standard position and pull your legs one by one towards your chest.
- Row of dumbbells with slopes: legs are slightly wider than shoulders, elbows are pressed against the waist and lean forward. At the same time, the arms are bent with shells at the elbows, pressing them against the chest.
- Dumbbell Lunges: Do alternate lunges with different legs. The dumbbells are held in the hips.
- Dumbbell Board: Put your hands with dumbbells and toes on the floor. One hand is placed behind the back, freeze for 4 to 5 seconds and return to its original position.
How to lose weight after childbirth?
The problem of removing fatty folds on the stomach is particularly acute after pregnancy and childbirth. It is allowed to start classes only after a month, if the woman had previously led an active life. Less active girls should wait around two months.After a cesarean section, weight loss should be postponed for a longer time.
Start by doing the vacuum exercise every day to help tone your muscles. The first time, they do it in the supine position and in the morning.
The following exercises are suitable for a heavier load:
- twist;
- lifting the hips;
- lift straight legs, lying on your back or on your side;
- all types of boards;
- wall squats.
During the training, do not forget the breathing technique: they use the muscles as much as possible during the exhalation.