Sedentary lifestyle and unhealthy snacks are felt in the form of unattractive fat deposits on the sides and abdomen. The body is not able to lose weight in certain parts of the body, so sports activity is necessary for all muscle groups. Abdominal and lateral weight loss exercises are performed in combination. The best results can be achieved by eating a healthy diet and performing aerobic activities at the same time.
How to achieve maximum effect?
Dropping excess fat in places like the sides and abdomen will not work quickly. These are the most difficult parts of the body to work out, so it will take about a month to achieve visible results from regular physical activity. This is the optimal time for the body to get used to the new regime and develop healthy habits. In this case, the beautiful figure will last a long time.
If you lose weight intensely, it indicates 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 can handle the task in 2 weeks. The main condition is compliance with sports and diet.
The mistake most beginners make is focusing on problem areas.But weight loss usually happens from top to bottom, starting from the face and gradually moving to the chest, waist, abdomen, buttocks, legs. That is why it is important to choose a set of exercises with a load on the whole body, including:
- cardio workout;
- strength exercises;
- fitness;
- aerobic exercise.
All this will help to quickly get rid of excess fat on the side and tone the abdominal muscles.
Training Rules
The biggest effect of burning fat from exercise is observed in the morning, so the day begins with morning exercises at home, 2 hours after breakfast. Simple exercises that warm up and stretch the muscle tissue are suitable for this. More complex complexes can be performed both independently and in the gym, under the guidance of an instructor.
When you do press exercises, your own body must serve as weights, otherwise the result is 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 wrinkles on the abdomen and sides, it is enough to do 3-4 times a week for 15-20 minutes, and if the exercises are light, then every day. Choose 4-5 most suitable and perform every 10-15 times 2-3 approaches (for women) or 20-25 times 4 approaches (for men).
You should always start with a warm-up lasting 5-7 minutes, which is also suitable for morning exercises.Options:
- dancing, jumping, aerobics;
- tilting the body to the side with alternate stretching of the arms in an upright position;
- rotation of the pelvis and the whole body;
- Lifting the 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, man), a number of rules are required:
- Classes are held on an empty stomach.
- Do not cause exhaustion.
- Each exercise is performed carefully and slowly, while the problem areas must be kept in tension.
- Train at the same time.
- Increase the load gradually.
It is normal to feel a burning sensation in the abdomen and a little tired.
Diet
Nutrition plays an equally important role in getting a flat stomach. In this case, too severe restrictions are not recommended. The diet should be balanced and complete so that weight loss has enough strength for regular exercise.
You should eat two hours before the scheduled lesson and no later than two hours after it: in this casethe body recovers quickly due to fat burning in problem areas.
Basic diet rules:
- eaten in small portions (200-250 g) 5-6 times a day;
- reduce salt and sugar intake;
- exclude fried, fatty, salty and smoked foods;
- preference is given to fiber and protein products of plant and animal origin (dietary meat, cereals, whole grain bread, vegetables and fruits);
- harmful sweets are replaced with dried fruits, nuts, honey.
Throughout the day they drink up to 2-2, 5 liters of clean water without gas.
The main condition for burning fat in the abdominal cavity is the daily menu of three correct foods. These include:
- chicken, rabbit, beef;
- fresh herbs, vegetables, fruits, berries (excluding bananas, grapes and potatoes);
- dried fruits, nuts;
- legumes, cereals;
- seafood, sea fish;
- eggs;
- low-fat fermented dairy products;
- vegetable oils (olive, flaxseed).
According to nutritionists, there are foods that increase 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 in complex work - combined with going to the gym.It is importantto focus on building all the muscles of the press: upper, lower and lateral.
It is recommended to combine different types of fat burning complexes.
Light exercises
Beginner athletes are encouraged to start with light but effective exercises. By resorting to such training, even without daily performance, it is possible to tighten the figure for 2 weeks (provided that there are no medical contraindications).
A simple set for losing weight on the abdomen and sides consists of three exercises:
- Take off your socks.Lie on your back, hands on the back of your head. The legs, bent at the knees, are raised and swayed by the socks.
- Circular rotations.In the same starting position, lying on your back, bend your knees and place your feet on the floor. The body makes rotational movements in one direction, then in the other direction 5 times.
- Lean back with your knees bent.Get on all fours, rest on the floor with elbows and knees, toes. Tightening the press, they lift their knees off the floor, rounding their backs. Count to three and return to the starting position.
Other effective exercises are described in the table:
| Exercise name | Execution | |
| Lifting the legs of the chair |
|
 |
| Walk with hands |
|
|
| X-ejection |
|
Top Press Complex
To work with the upper abdominal muscles, it is recommended to use all kinds of crunches, strokes and static exercises.
Crunching and throwing
The most popular exercises are described in the table:
| Title | Technique | |
| Oblique |
It is important not to lift your lower back off the floor, to strain your abdomen as much as possible and not to lower your shoulders to the floor. Run 3 sets on each side |
|
| Leg flexion |
It is important not to lift your pelvis off the floor. The arms can be stretched in the direction of travel or removed from the head |
|
| Sideways |
|
 |
| Bench creak |
Beginners are encouraged to start training on a flat surface. But the greater the slope of the bench, the better the result. Optimal slope - 45 degrees |
|
| Turn attacks |
|
Static exercises
Static exercises are based on loads that do not involve active movement, but are no less effective when using problem areas of the body due to stress.This type of training is suitable for people who are contraindicated in increased physical activity for medical reasons.
A positive result can be seen if you do the exercises in 6 sets at once. It is recommended to start with 30 seconds. The time gradually increases to a minute and a half. The maximum interval between sets is 1 minute.
The most effective static exercises for working the upper press are presented in the table:
| Title | Technique | |
| Low board |
|
|
| Curved board |
|
|
| "Vacuum" | This exercise can be done while standing, sitting or lying down. Take a deep breath and lift your stomach hard. They try to hold this position for 5-6 seconds. Repeat "Vacuum" 6-7 times |  |
Working on the lower press
To process the lower abdomen, a complex involving the limbs is used. All exercises are performed 10-15 times in 4 series.
The most effective are presented in the table:
| Title | Technique | |
| Knee lift | Starting position - on the back, arms behind the head, legs straight. Bend each leg in turn and stretch obliquely with the elbow, slightly separating the body from the floor | |
| Scissors | Lying on your back, lift both legs and start unfolding and gathering them like scissors | |
| Lifting the legs from the support position | Lie on the floor and start lifting one or the other leg in turn. Increase inspiration, down at expiration | |
| "Bicycle" | Lie on your back, put your hands behind your heads and start bending your legs, imitating cycling |
Complex for oblique abdominal muscles
The oblique muscles of the abdomen are made by bending and rotating the body. They must be trained separately as they are not affected by other types of loads.
Care should be taken when bending, as the load on the spine in the lumbar region increases. In severe back problems, such exercises are contraindicated.
The most productive exercises are suggested in the table:
| Title | Execution | |
| Constant side turns |
|
|
| Prone bends with Fitball |
|
|
| Twist Bike | They make a standard "Bicycle", but at the same time twist the body: the right elbow extends to the left bent knee and back |  |
Twisting 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 fat deposits on the side.
Before moving on to more complex twists, you need to learn how to rotate the hula hoop in the standard way on the stomach.
Technique:
- Take the starting position upright, legs together.
- The arms are bent at the elbows and placed behind the head or spread to the sides.
- The hoop is twisted at the waist due to smooth circular movements of the pelvis. On exhalation the stomach is withdrawn, on inhalation it is relaxed.
It is recommended to take the shell weighing 2 kg or more. If you rotate it every day for 20-30 minutes, the first results will be noticeable within 10 days.
Breathing gymnastics
In addition to physical activity, it is recommended to resort to breathing exercises. It is allowed to perform in a sitting position.
There are 2 basic techniques: body bending and oxidation.
The first is based on burning fat due to oxygen entering the body during deep breathing.In this case, you need to take certain positions to tighten the muscles.
Basic exercise:
- Lie on your back and bend your knees.
- The stomach is very tight.
- Raise their hands up.
- Take a deep breath and hold it for 7-10 seconds as you lift your body.
- Stretch your arms up.
- After the prescribed time, slowly exhale and lower the body to its original position. Repeat 3-4 more times.
The second technique involves a series of sharp, sharp exhalations after one deep breath.Thanks to this technique, the abdominal muscles of the abdomen are effectively developed.
Aerobic exercise
In addition to focused activities in the gym or at home, both women and men should pay attention to aerobic exercise. It includes:
- On foot- at a fast pace for half an hour a day, at least five times a week.
- Jogging- about 35-40 minutes.
- Swimming- in the initial stage it is enough once a week.
- Cycling- 30 minutes a day. Such an exercise works on the abdominal muscles even more effectively than twisting.
Aerobic exercise will improve the weight loss process and allow you to get a beautiful flat stomach in less time.
Complex for men
For men, a set of exercises has been chosento remove the abdomen and sides with an emphasis on developing all muscle groups. The more they strain, the more intensely the body will expend energy and burn fat.
All exercises are performed 25-30 times in 4 series. Work out during the day, combining exercise with jogging, swimming in the pool, cycling and other cardio opportunities.
Dumbbells weighing up to 2 kg or plastic bottles filled with water can be used as weights.
The most effective exercises for men:
- Makes crunches lying down: stretch with your elbows to your knees, which are in a raised position.
- Torsion in an inclined plane: lie on your back on a strong support and when you exhale, stretch your elbows upwards.
- Push-ups with simultaneous lifting of the legs: they rest on the floor with fists, throw their feet on each support (chair, bed) and push at an angle.
- Pulling the legs up with the position on the uneven bars: the hands rest on the horizontal bar and in a hanging position raise the legs at an angle of 90 degrees.
- Palm board: enter standard position and pull your legs to your chest one by one.
- Dumbbells with rows of slopes: legs slightly wider than shoulders, elbows pressed to the waist and bent forward. At the same time, the arms are folded with shells in the elbows, pressing them to the chest.
- Dumbbell Attacks: Do alternating attacks with different legs. The dumbbells are held in the hips.
- Dumbbell plan: Rest your hands with dumbbells and fingers on the floor. One hand is placed behind the back, freezes for 4-5 seconds and returns to its original position.
How to lose weight after giving birth?
The problem of removing fat folds in the stomach is especially acute after pregnancy and childbirth. It is allowed to start classes only after a month, if the woman has previously led an active life. Girls who are less active have to wait about two months.After a cesarean section, weight loss will have to be postponed for a longer period.
Start by doing the Vacuum exercise every day to help tone your muscles. The first time they do it lying down in the morning.
The following exercises are suitable for a more pronounced load:
- twisting;
- lifting the hips;
- lifting straight legs lying on your back or side;
- all types of boards;
- squatting on a wall.
During training, do not forget about the breathing technique: they put maximum strain on the muscles when exhaling.