The sides and abdomen usually cause complaints - this area acquires an unnecessary volume due to the slightest violation of the diet.
They try to get rid of the fat layers in these places, as they damage the appearance, cause great discomfort and hinder the use of tight clothes. The diet alone is not enough to remove lipids. Exercises and physical activities are necessary to lose weight on the abdomen and on the sides. Constant training will help not only to improve your appearance, but also to deal with health problems. In addition, exercises to slim 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 with normal weight is significantly higher.
Useful information
Most of the time, we owe the fatty tissue accumulated there to the laxity of the abdomen and thighs. Much less often, this phenomenon is due to muscle flaccidity and loss of skin tone (this situation is most often seen after childbirth). In some cases, the two causes are combined (fat and sagging). Exercise is just one of the measures to narrow 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.
Schedule
It is important to remember that strength training builds muscles well, but burns fat slowly. Cardiovascular loads, in contrast, 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, the exercises that aim to lose weight on the abdomen and on the sides should be diverse. As a cardiovascular workout, you can practice morning jogging. If it is not possible to train outdoors, a treadmill will come to your rescue (you can use other cardiovascular equipment - an orbitrek, an exercise bike). A good load is created by training with a skipping rope or a bow. The best results are obtained with interval training, where 2-4 minutes of work at normal pace alternate with one minute of intense activity.
When compiling a series of strength exercises, it is important to remember that the muscles adapt quickly to a given load, so by repeating the same series of exercises on a daily basis, you will not get noticeable results (alternating programs is recommended). In addition, you shouldn't just focus on exercises that work on a specific muscle group - general strength exercises that speed up metabolism are recommended. These exercises can be included in the general complex, or you can pay attention to them separately. And remember that not only weight exercises are called strength exercises, but also the 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 # 1, # 4 - strength training, days # 2, # 5 - cardio, days # 3, # 6, not 7 - rest. This is a medium 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 doesn't cost to keep a diary, inserting data about nutrition and exercise in it. This will allow you to adjust the program, increasing its effectiveness. You should not expect an instant result - the stomach and the sides do not contract immediately.
Strength exercises
Perform each movement at least 8 to 10 times. Gradually bring the number of repetitions to 20-30 times. Several approaches are recommended. Before exercising, massage your body and, when finished, do a stretch.
Lie on your back, slightly bend your knees, press your feet on the floor. Open your arms to your sides. Slowly pull your knees towards your chest (when exhaling), bending your legs further and lifting your pelvis off the floor, then return to the PI (don't put your feet on the floor).
Repeat the previous exercise, but now increase the range - at the end 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 your palms on 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 place your feet on the floor (in this position, another group of muscles is being worked on).
Lie on your side. Extend the hand that was below you in front of you and place your palm on the back of your neck. Try to lift your upper body and one leg at the same time. If the movement is easy, make it more difficult - reach the elbow and lift both legs (opposite movement). Returning to SP, do not 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 little. Now, lifting your legs off the floor, bend your knees and stretch your elbow towards them (the movement path changes a little, 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. Only lift the top of the box first. After a series of repetitions, start lifting only the bottom. After completing a few repetitions, start lifting the upper and lower parts 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 the muscle tension for 15-30 seconds (repeat 2 to 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 advantage is that the muscles are tensioned differently than with direct load).
Get up, lean forward and place your palms on the floor. Pull your stomach up and straighten your back. Stay like this for a few seconds, holding the muscle tension. Maintaining this position, start to "walk" in place, bending and bending your knees.
SP is the same. Moving your hands alternately ("walking" with them), gradually assume 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 to lose weight on the abdomen and sides are very effective - it is only important to do them regularly, and not occasionally. Don't forget the cardiovascular load - it significantly speeds up the weight loss process.