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 fatty layers in these places, as they spoil the appearance, cause significant discomfort, and interfere with wearing tight clothing. Diet alone is not enough to eliminate fat. Exercise and physical activity are necessary for losing weight on the abdomen and on the sides. Constant training will not only help improve your appearance, but also cope with health problems. In addition, exercises for slimming the abdomen and sides will help to quickly correct the problem area, but they are not an independent solution.
Fighting overweight allows you to get rid of many psychological complexes. The quality of life of people of normal weight is significantly higher.
Useful information
Most often, the fatty tissue that accumulates there is due to the sagging 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, the two causes are combined (fat and softness). Exercise is just one of the measures to tighten up the problem area. Wanting to lose weight, you will have to pay attention to dietary nutrition without fail. Massages and body wraps are additional measures.
Programming
It's important to remember that strength training builds muscle well, but burns fat fairly slowly. Cardio loads, on the contrary, have a general effect on the body, thanks to which they actively burn the layer of fat (oxygen is a kind of catalyst in this process). Thus, exercises aimed at losing weight on the abdomen and on the sides should be diversified. As a cardio workout, you can practice morning jogging. If it is not possible to train 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. The best results are obtained with interval training, where 2-4 minutes of working out at a normal pace alternates with one minute of strenuous 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 after day will not achieve visible results (it is recommended to alternate programs). In addition, do not dwell only on exercises that act on a specific muscle group - it is recommended to perform general strength exercises that speed up the metabolism. These 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 banal pumping of the press.
Training program
Experts believe that daily strength training is not necessary. To lose weight faster in problem areas, it makes sense to adhere to this scheme: days n ° 1, n ° 4 - strength training, days n ° 2, n ° 5 - cardio, days n ° 3, n° 6, not 7 - rest. This is an average regimen, you can get more specific recommendations from your trainer.
Before starting a weight loss program, it is recommended that you take measurements and weigh yourself. It also doesn't hurt to keep a journal, enter nutrition facts, and exercise. This will allow you to adjust the program, thus increasing its effectiveness. You don't have to hope for 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 they are done, do a stretch.
Lie on your back, slightly bend your knees, press your feet on the floor. Spread your arms out to the sides. Slowly pull your knees towards your chest (as you exhale), bend your legs further and lift your pelvis off the floor, then return to 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 ground, cross your legs as in the lotus position (knees at the sides, ankles crossed). Press your palms against 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 another muscle group is being developed).
Lie on your side. Stretch out 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 harder - straighten your elbow and lift both legs (countermotion). Back at the SP, do not put your feet on the ground. Work on 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 floor, bend your knees and stretch your elbow towards them (the path of movement changes somewhat, respectively, other muscles go into work).
Lying on your back, place your palms on the back of your head. Lower your bent legs to knee level on one side. Lift your upper back off the floor (chest up). Work on both sides.
Lie on your stomach. Stretch your arms forward. First lift only the top of the housing. After a set of reps, start lifting only the bottom. After performing a few repetitions, start lifting your top and bottom at the same time. After that, work diagonally - simultaneously lift your right arm and left leg and vice versa. In conclusion, lift the "up" and "down" 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). Do not think that the above movements are designed only for the back - they work the abdominal muscles perfectly, forcing them to maintain tension (the more is that the muscles are solicited differently compared to a direct load).
Stand up, lean forward and place your palms on the floor. Lift your stomach and straighten your back. Hold this way for a few seconds, maintaining muscle tension. Maintaining this position, begin to "walk" in place, bending and unfolding the knees.
SP is the same. By alternately moving your hands ("walking" with them), gradually take the position of the body as in push-ups from the ground. Then start the reverse movement and return to the PI.
Testimonials
Strength exercises for weight loss on the abdomen and on the sides are very effective - it is only important to do them regularly, not every now and then. Don't forget about the cardio load - it dramatically speeds up the weight loss process.