The sides and abdomen most often cause complaints - this zone acquires unnecessary volume at the slightest violation of the diet.
They try to get rid of fatty layers in these places, 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 needed to lose weight on the abdomen and sides. Constant training will help not only improve your appearance, but also cope with health problems. Also, exercises for slimming the abdomen and sides will help to quickly correct the problem area, but they are not an independent solution.
Fighting excess weight helps to get rid of many psychological complexes. The quality of life in people of normal weight is significantly higher.
Helpful information
Most often, we owe the fatty tissue accumulated there to the looseness of the abdomen and thighs. Much less often, this phenomenon is due to muscle flabbiness and loss of skin tone (this situation is most often observed after childbirth). In some cases, both causes are combined (fat and flabbiness). Exercise is just one of the measures to tighten 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 slowly enough. Cardio loads, on the contrary, have a general effect on the body, due to which they actively burn the fat layer (oxygen is a kind of catalyst for this process). Thus, exercises aimed at losing weight on the abdomen and sides should be diverse. As a cardio workout, you can practice morning jogging. If it is not possible to train in the fresh air, then 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 skipping rope or with a hoop. The best results are obtained with interval training, where 2-4 minutes of work at a normal pace alternates with a minute of intense activity.
When compiling a set of strength exercises, it is important to remember that the muscles quickly adapt to a certain load, therefore, repeating the same set of exercises from day to day, you will not achieve noticeable results (it is recommended to alternate programs). In addition, you should not dwell only on those exercises that act on a specific muscle group - it is recommended to perform general strength exercises that speed up 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 banal pumping of the press.
Training scheme
Experts believe that daily strength training is unnecessary. 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 trainer.
Before starting a weight loss program, it is recommended to take measurements and weigh yourself. It also does not hurt to keep a diary, entering data on nutrition and exercise there. This will allow you to adjust the program, increasing its effectiveness. You should not hope for an instant result - the stomach and sides will not tighten immediately.
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 after they are completed, do a stretch.
Lie on your back, bend your knees slightly, press your feet to the floor. Spread your arms out to the sides. Slowly pull your knees towards your chest (as you exhale), bending your legs more and lifting your pelvis off the floor, and 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 point of the movement, the knees should be above the face.
Lying on the floor, cross your legs as in the lotus position (knees out to the sides, ankles crossed). Press your palms to 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 put your feet on the floor (in this position, another muscle group is being worked out).
Lie on your side. Stretch the hand that turned out to be below in front of you, and put your palm on the back of the head. Try lifting your upper body and one leg at the same time. If the movement is easy, make it harder - reach up with your elbow and lift both legs (counter movement). Returning to the SP, do not put your feet on the floor. Work both sides. For beginners, this exercise may seem difficult, so it is recommended to start with the easy option.
SP is the same, slightly change the exercise. Now, lifting your legs off the floor, bend your knees and stretch your elbow towards them (the trajectory of movement changes somewhat, respectively, other muscles enter the work).
Lying on your back, place 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 on your stomach. Stretch your arms forward. Lift only the top of the housing first. After a series of repetitions, start lifting only the bottom. After completing a few repetitions, start lifting both the 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 "top" and "bottom" at the same time and hold 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 perfectly work out the abdominal muscles, forcing them to keep tension (the plus is that the muscles are strained differently than with a direct load).
Stand up, bend forward and place your palms on the floor. Pull your stomach up and straighten your back. Stand this way for a few seconds, holding the muscle tension. Keeping this position, begin to "walk" in place, bending and unbending your knees.
SP is the same. Alternately moving your hands ("walking" with them), gradually take the position of the body as in push-ups from the floor. Then start the reverse movement and return to the PI.
Testimonials
Strength exercises for losing weight on 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 cardio load - it significantly speeds up the process of losing weight.