A sedentary lifestyle and unhealthy snacks feel like attractive fat deposits on your side and belly. The body is unable to lose weight in certain parts of the body, so sports activity is necessary for all muscle groups. Abdominal and lateral slimming exercises are performed in combination. The best results can be achieved by simultaneously implementing a healthy diet and aerobic activities.
How do I get the most out of it?
Giving out excess fat in places like your sides and abdomen will not work quickly. These are the most difficult parts of the body to work out, so it takes about a month to achieve visible results from regular exercise. This is the optimal time for the body to get used to the new system and develop healthy habits. In this case, the beautiful figure lasts a long time.
If you lose weight intensely, it indicates a 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 will cope with the task in 2 weeks. The main condition is to follow the order of sports and nutrition.
The mistake most beginners make is focusing on problem areas.But usually weight loss happens from top to bottom, moving gradually from the face to the chest, waist, abdomen, buttocks, legs. Therefore, it is important to choose a series of exercises that put on the whole body, including:
- cardio workout;
- strength exercises;
- fitness;
- aerobic exercise.
All this helps to get rid of excess side fat and tones your abdominal muscles in a short time.
Training Rules
During workouts, the greatest fat burning effect is observed in the morning, so the day starts with morning exercises in the morning, 2 hours after breakfast. Simple exercises for warming up and stretching muscle tissue are suitable for this. More complex complexes can be performed independently or in the gym, under the guidance of an instructor.
During exercises for the press, your own body must serve as a weight, otherwise the result will be the opposite of weight loss.The regularity and intensity of exercise is determined by how you feel. In severe pain, physical activity stops and then slows down.
To get rid of the folds of the abdomen and side, enough 3-4 times a week for 15-20 minutes, and if the exercises are easy, daily. Choose 4-5 most appropriate and perform 10-15 times 2-3 approaches (for women) or 20-25 times four approaches (for men).
Always start with a warm-up lasting 5-7 minutes, which is also suitable for morning exercises. Options:
- dancing, jumping on the spot, aerobics;
- tilting the body sideways with an alternative extension of the arms;
- rotation of the pelvis and the whole body;
- Lifting your body while lying on your back, placing your hands behind your head and bending your knees.
Regardless of who performs the exercises (child, teenager, woman, girl, girl, girl, man), a number of rules are needed:
- Classes are held on an empty stomach.
- Do not touch the body.
- All exercises are performed carefully and slowly while keeping problem areas energized.
- Train 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 the development of a flat stomach. Too strict restrictions are not recommended in this case. The diet should be balanced and complete so that the weight loss has enough strength for regular exercise.
Eat two hours before and no later than two hours after the planned lesson: in this caseThe body recovers quickly due to fat burning in problem areas.
Main diet rules:
- is consumed in small doses (200-250 g) 5-6 times a day;
- reduces salt and sugar intake;
- excludes fried, fatty, salty and smoked foods;
- Preference is given to fiber and protein products of plant and animal origin (dietary meat, cereals, wholemeal bread, vegetables and fruits);
- harmful sweets are replaced by dried fruits, nuts, honey.
During the day, drink up to 2-2, 5 liters of clean water without gas.
The main condition for burning abdominal fat is to make three meals a day. These are:
- 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 dairy products;
- vegetable oils (olive, flaxseed).
Nutritionists say there are foods that boost your metabolism and help burn fat on the side and abdomen. These are: ginger, green tea, grapefruit, cucumber, 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 going to the gym.It is importantto focus on all the muscles of the press: the upper, lower and lateral muscles.
A combination of different types of fat burning complexes is recommended.
Easy practice
Novice athletes are encouraged to start with easy but effective exercises. With the help of such training, even without daily performance, the figure can be tightened in 2 weeks (provided there are no medical contraindications).
A simple set to slim your abdomen and side consists of three exercises:
- Wiggle socks.Lie on your back, your hands on the headrest. The legs bent at the knees are lifted and rocked by the sock.
- Rotations.In the same starting position, lying on your back, your legs bend to your knees and your feet are on the floor. The body rotates in one direction and then in the other five times.
- Bent, kneeling.Stand on all fours, resting on the ground with elbows and knees, toes. Forcing the press, their knees are lifted off the floor and their backs are surrounded. Count to three and return to the original position.
See the table for more effective practices:
| Exercise Name | Execution | |
| Chair raise |
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| Hand walking |
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| X-pushups |
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Top Press Complex
It is advisable to use all kinds of crunches, lungs and static exercises to treat the upper abdominal muscles.
Crunches and lungs
The following are the best practices:
| Title | Technology | |
| Oblique curling |
It is important not to lift the lower back off the floor, strain your abdominal muscles as much as possible, and do not lower your shoulders to the floor. Perform 3 sets on each side |
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| Leg Curl |
It is important not to lift the pool off the floor. The hands can be extended in the direction of movement or the head can remove them. |
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| Side crunch |
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| Pad creaks |
Beginners are advised to start training on a flat surface. But the greater the slope of the bench, the better the result. Optimal tilt angle - 45 degrees |
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| Turning lungs |
|
Static exercises
Static exercises are based on loads that do not involve active movement but 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 increased physical activity for medical reasons.
You will see a positive result if you practice for 6 approaches at a time. We recommend that you start with 30 seconds. The time gradually increases to one and a half minutes. The maximum interval between sets is 1 minute.
The table lists the most effective static exercises for developing the upper press:
| Title | Technology | |
| Low plank |
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| Curved plank |
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| "Vacuum" | This exercise can be done while standing, sitting or lying down. Take a deep breath and tighten your stomach tightly. They try to hold this position for 5-6 seconds. The "Vacuum" | should be repeated 6-7 times |
Work at the bottom press
A complex in which the limbs are involved is used to develop the lower abdomen. Each exercise is performed 10-15 times in 4 series.
The most effective are listed in the table:
| Title | Technology | |
| Knee lift | Starting position - back, arms behind head, legs straight. Bend both legs in a row and extend your elbow diagonally, slightly separating your body from the floor | |
| scissors | Lying on your back, raise both legs, start spreading and bringing them together like scissors | |
| Lifting legs out of support position | Lie on the floor and start lifting one leg or the other one after the other. Lift for inspiration, below maturity | |
| "Bicycle" | Lie on your back, put your hands behind your head, and start twisting your legs to mimic cycling |
Complex oblique abdominal muscles
The oblique muscles of the abdomen are developed by bending and twisting the body. They need to be trained separately as they are not affected by other types of loads.
Be careful when tilting as the spinal load in the lumbar region increases. In case of severe back problems, such practices are contraindicated.
The table suggests the best practices:
| Title | Execution | |
| Standing side bends |
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| Bentions with Fitball |
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| Twist Bike | They make a standard "Bicycle" while twisting the body: the right elbow extends to the left bent knee, and vice versa |  |
Twist the hoop
To get a wasp waist for 2-3 months, it is recommended to twist the hoop every day. This exercise strengthens the abdominal muscles, helps to remove lateral fat deposits.
Before moving on to more complex turns, you need to learn how to rotate the hula hoop in the usual way, in the stomach.
Technique:
- Take a starting position with your legs standing.
- The arms are bent at the elbows, placed behind the head, or spread apart on their sides.
- The hoop is twisted at the waist due to the even circular movements of the pool. On exhalation the stomach retracts, on inhalation it relaxes.
It is recommended to pick up a shell weighing 2 kg or more. If you rotate for 20-30 minutes every day, the first results will be noticeable within 10 days.
Breathing Gymnastics
In addition to physical activity, it is recommended to resort to breathing exercises. Can be performed in a sitting position.
There are two main techniques: bodyflex and oxysize.
The first is based on fat burning due to the oxygen entering the body during deep breathing.In this case, certain postures are needed to tighten the muscles.
Main practice:
- Lie on your back and bend your knees.
- The stomach tightens strongly.
- Raise your hand.
- Take a deep breath and hold your breath for 7-10 seconds while lifting your body.
- Reach out your arms.
- After the prescribed time, exhale slowly and lower your 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 developed.
Aerobic training
In addition to concentrated activities at the gym or at home, women and men should also pay attention to aerobic exercise. Includes:
- Walk- at a fast pace, half an hour a day, at least five times a week.
- Jogging- approx. 35-40 minutes.
- Swimming- once a week is enough for the initial stage.
- Cycling- 30 minutes a day. Such an exercise works even more effectively on the abdominal muscles than twisting.
Aerobic exercise enhances the weight loss process and allows you to get a nice flat stomach in less time.
Complex for men
Exercises for Mento get rid of the abdomen and side, focusing on developing all muscle groups. The more they are burdened, the more intensely the body fills with energy and burns fat.
Each exercise is performed 25-30 times in 4 series. Exercise every other day, combining exercise with jogging, swimming in the pool, cycling and other cardio workouts.
Weights up to 2 kg or plastic bottles filled with water can be used as weights.
Best Practices for Men:
- Straight crunch in a supine position: stretching with elbows to the knees in an elevated position.
- Twisting at an angle: lie on your back on a solid support and stretch your elbows as you exhale.
- Depressions by raising the legs at the same time: they rest their fists on the floor, their legs are placed on any support (chair, bed) and they push upwards on a slope.
- Raising the legs with the location of the uneven bars: rest your hands on the horizontal bar and raise your legs at a 90-degree angle in a hanging position.
- Plank on the palm: he gets into a normal position and pulls his legs one by one to his chest.
- Row of tilt dumbbells: legs slightly wider than shoulders, elbows pressed to waist and bent forward. At the same time, the arms are bent at the elbows with shells, pressed to the chest.
- Lungs with dumbbells: Take turns with different legs. The dumbbells are held at the hips.
- Dumbbell board: Rest your hands with dumbbells and toes on the floor. Place one hand behind your back, hang for 4-5 seconds, and return to its original position.
How to lose weight after childbirth?
The release of stomach fat folds occurs especially after pregnancy and childbirth. Classes should only be started after one month if the woman has previously lived an active life. Less active girls have to wait about two months.After cesarean section, weight loss should be delayed for a longer period.
Start by doing a Vacuum Exercise every day to help your muscles regress. It is done for the first time in a supine position and in the morning.
The following exercises are suitable for more pronounced workloads:
- twisting;
- raising the hip;
- raising straight legs, lying on your back or side;
- all types of planks;
- wall squats.
When training, do not forget about breathing technique: when exhaling, they put the greatest possible strain on the muscles.