The sides and abdomen most often cause complaints - this area acquires unnecessary volume at the slightest violation of the diet.
They try to get rid of the layers of fat in these places, because they spoil the appearance, cause significant discomfort, and interfere with wearing tight clothing. Diet alone is not enough to eliminate lipids. Exercise and physical activity are needed to lose weight in the abdomen and sides. Constant training will help not only to improve your appearance, but also to cope with health problems. Also, exercises to slim the abdomen and sides will help to quickly correct the problem area, but they are not a standalone solution.
The fight against excess weight helps to get rid of many psychological complexes. The quality of life in people of normal weight is significantly higher.
Useful information
Most of the time, the accumulated fatty tissue is due to the looseness of the abdomen and thighs. Much less often, this phenomenon is due to muscle flaccidity and loss of skin tone (this situation is seen more often after childbirth). In some cases, both causes (fat and flaccidity) are combined. Exercise is just one of the measures to strengthen the problem area. If you want to lose weight, you will need to pay attention to dietary nutrition without fail. Massages and body wraps are additional measures.
Programming
It is important to remember that strength training builds muscle well, but burns fat slowly enough. Cardiovascular loads, on the contrary, have a general effect on the body, thus actively burning the layer of fat (oxygen is a kind of catalyst for this process). Therefore, exercises aimed at losing weight on the abdomen and sides should be diverse. For cardiovascular exercise, you can go jogging in the morning. If it is not possible to train outdoors, 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 hoop. The best results are obtained with interval training, where 2-4 minutes of work at normal pace is alternated with one minute of vigorous activity.
When compiling a set of strength exercises, it is important to remember that muscles quickly adapt to a certain load, therefore, repeating the same set of exercises day by day, you will not achieve noticeable results (alternating programs is recommended). In addition, you should not stop only at those exercises that act on a specific muscle group; It is recommended to perform general strength exercises that accelerate the metabolism. Such exercises can be included in the general complex or you can pay attention to 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 accurate recommendations from your coach.
Before starting a weight loss program, it is recommended to take measurements and weigh yourself. It also doesn't hurt to keep a journal, entering nutrition and exercise data there. This will allow you to adjust the program, increasing its effectiveness. You should not expect an instant result - the stomach and sides will not immediately tighten.
Strength exercises
Perform each movement at least 8-10 times. Gradually bring the number of repetitions to 20-30 times. Several approaches are recommended. Before exercising, be sure to knead your body, and once you're done, do a stretch.
Lie on your back, slightly bend your knees, press your feet to the floor. Extend your arms to the sides. Slowly pull your knees toward your chest (while exhaling), bending your legs further and lifting your pelvis off the floor, and then return to the PI (don't put your feet on the floor).
Repeat the previous exercise, but now increase the amplitude: at the end point of the movement, the knees should be above the face.
Lying on the floor, cross your legs as in the lotus position (knees to the sides, ankles crossed). Press the palms of your hands to the back of your head. Lift your shoulders off the ground.
Repeat the previous exercise, but change the position of your legs: bend them at the knees and put your feet on the floor (in this position, you are exercising another group of muscles).
Lie on your side. Stretch the hand that turned out to be below in front of you and place your palm on the back of your head. Try to lift your upper body and one leg at the same time. If the movement is easy, make it more difficult: raise your elbow and lift both legs (opposite movement). Going back to SP, don't put your feet on the ground. Work both sides. For beginners, this exercise may seem difficult, so it is recommended to start with the easy option.
SP is the same, change the exercise a bit. Now lift your legs off the ground, bend your knees and stretch your elbow towards them (the trajectory of movement changes a little, respectively, other muscles go into work).
Lying on your back, place your palms on the back of your head. Lower your legs bent at the knees to the side. Raise your upper back off the floor (chest up). Work both sides.
Lie on your stomach. Stretch your arms forward. First lift only the top of the case. After a series of repetitions, begin lifting only the bottom. After completing a few reps, begin lifting both your top and bottom at the same time. After that, work diagonally: simultaneously raise your right arm and left leg and vice versa. In conclusion, lift the "upper" and the "lower" at the same time and maintain muscle tension for 15-30 seconds (repeat 2-3 times). Remember to rest between exercises (30 seconds is enough). Don't think that the above movements are designed just for the back - they perfectly exercise the abdominal muscles, forcing them to maintain tension (the advantage is that the muscles are tightened differently than with direct loading).
Stand up, lean forward, and place your palms on the floor. Lift your stomach and straighten your back. Stand in this way for a few seconds, maintaining muscle tension. Holding this position, begin to "walk" in place, bending and flexing your knees.
SP is the same. Alternately moving the hands ("walking" with them), gradually assume the position of the body as in push-ups from the ground. Then start the reverse movement and return to PI.
Testimonials
Strength exercises to lose weight in the abdomen and sides are very effective; it is only important to do them regularly and not from time to time. Do not forget about the cardiovascular load - it significantly accelerates the weight loss process.