An uncomfortable lifestyle and unhealthy snacks make themselves feel in the form of unattractive fat storage on the sides and abdomen. The body is unable to lose weight in certain parts of the body, so sports activities are needed for all muscle groups. Exercises to slim the abdomen and sides are done together. The best results can be achieved by eating a healthy diet and doing aerobic activities simultaneously.
How to achieve maximum effect?
Dropping excess fat in places like your sides and abdomen will not work quickly. This is the most difficult part of the body to work on, so it takes 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 intensively, this indicates loss of muscle and water, not fat. This condition can cause fatigue.
If the problem is not so serious and you need to get rid of 3-4 extra pounds, you can overcome the task in 2 weeks. Its main condition is to adhere to a sports and nutrition regimen.
The fault of most beginners is focusing directly on the problem area.But usually weight loss occurs from top to bottom, starting from the face and moving slowly to the chest, waist, abdomen, back, legs. Therefore, it is important to choose a set of exercises with a full body load, including:
- cardio training;
- strength training;
- fitness;
- aerobic exercise.
All this will help get rid of excess fat on the sides quickly and tighten the abdominal muscles.
Training Rules
The greatest fat burning effect of exercise is observed in the morning, so the day begins with a morning workout at home, 2 hours after breakfast. Moderate exercise that warms and stretches muscle tissue is ideal for this. More complex complexes can be done independently and in the gym, under the guidance of an instructor.
While doing exercises for the press, your own body must be heavy, otherwise the result is the opposite of losing weight.The regularity and intensity of training is determined by how you feel. With severe pain, physical activity is stopped and in turn slows down.
To get rid of creases on the abdomen and sides, it is enough to exercise 3-4 times a week for 15-20 minutes, and if light exercise, then do it every day. Choose the most appropriate 4-5 and do it every 10-15 times in 2-3 approaches (for women) or 20-25 times in 4 approaches (for men).
You should always start with a warm-up that lasts 5-7 minutes, which is also ideal for a morning workout.Options:
- dancing, jumping, aerobics;
- tilt the body to the side with alternating arm stretches while standing;
- pelvic rotation and whole body;
- Raise the trunk while lying on your back, place your hands behind your head and bend your knees.
Regardless of who does the training (children, teens, women, girls, girls, men), some rules are required:
- Classes are held on an empty stomach.
- Do not make the body tired.
- Every exercise is done carefully and slowly, while the problem areas need to be taken care of in a tense situation.
- Practice at the same time.
- Gradually increase the load.
It is normal to feel a pleasant burning sensation in the abdominal area and slight fatigue.
Diet
Nutrition plays an equally important role in getting a flat stomach. Restrictions that are too severe are not recommended. The diet should be balanced and complete, so that losing weight has enough strength to exercise regularly.
You should eat two hours before the planned lesson and not more than two hours later: in this case, the body heals quickly by burning fat in the problem area.
Key Diet Rules:
- eaten in small portions (200-250 g) 5-6 times a day;
- reduce salt and sugar intake;
- does not include fried, fatty, salty and smoked foods;
- preference is given to fiber and protein products derived from plants and animals (nutritious meats, cereals, whole wheat breads, vegetables and fruits);
- Dangerous sweets are replaced with dried fruit, 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 to make a daily menu of three proper foods. These include:
- chicken, rabbit, beef;
- fresh ingredients, vegetables, fruits, berries (excluding bananas, grapes and potatoes);
- dried fruit, nuts;
- beans, cereals;
- seafood, seafood;
- eggs;
- low-fat fermented milk products;
- vegetable oils (olives, flax seeds).
According to nutritionists, there are foods that increase metabolism and help burn fat on the sides and abdomen. These are: ginger, green tea, grapefruit, cucumber, cabbage, cinnamon, radish.
Side and Stomach Exercises
A lot of exercise 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 managing all the press muscles: upper, lower and lateral.
It is recommended to combine different types of fat burning complexes.
Light exercise
Beginner athletes are encouraged to start with light but effective exercises. By following such training, even without daily performance, it is possible to tighten the figure in 2 weeks (provided there are no medical contraindications).
A simple set for slimming the abdomen and sides consists of three exercises:
- Shake socks.Lie on your back, hands behind your head. The bent leg at the knee is lifted and swung by the stockings.
- Round.At the same starting position, lie on your back, bend your knees and place your feet on the floor. The body rotates in one direction, then in the other 5 times.
- Turn your back with your knees bent.Be vigilant, rest on the floor with elbows and knees, feet on feet. Pressing the press, they lifted their knees off the floor, circling backwards. Count to three and return to the original position.
Other effective exercises are described in the table:
| Training name | Implementation | |
| Lift the Chair Leg |
|
 |
| Walk by hand |
|
|
| X-pushups |
|
Top Press Complex
To work the upper abs, it is recommended to use all types of crunches, lunges, and static exercises.
Cramps and suffering
The most popular exercises are explained in the table:
| Title | Technique | |
| Curli Miring |
It is important not to lift your lower back off the floor, tighten your abdomen as much as possible and not lower your shoulders to the floor. Do 3 sets on each side |
|
| Curly Feet |
It is important not to lift the pelvis off the floor. The hand can be stretched in motion or removed by the head |
|
| Curly lateral |
|
 |
| Bench cracks |
Beginners are encouraged to start training on a flat surface. But the more slope of the bench, the better the result. Optimal inclination - 45 degrees |
|
| Lunges with turn |
|
Static Exercises
Static exercises are based on loads that do not involve active movement, but they are no less effective at using problem areas of the body due to tension.Such training is suitable for people who are contraindicated in increased physical activity for medical reasons.
Positive results can be seen if you practice for 6 approaches at a time. It is recommended to start with 30 seconds. The time gradually increases to one and a half minutes. The maximum interval between sets is 1 minute.
The most effective static exercises for completing the top press are shown 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 inhale deeply. They try to stay in this position for 5-6 seconds. Must repeat "Vacuum" 6-7 times |  |
Works at the bottom of the press
To overcome the lower abdomen, a complex is used in which the limbs are involved. All exercises are performed 10-15 times in 4 sets.
The most effective are shown in the table:
| Title | Technique | |
| Knee Lift | Starting position - back, arms behind head, legs straight. Bend each leg alternately and stretch simultaneously with the elbow, with a slight separation of the body from the floor | |
| Scissors | Lying on your back, lift both your legs and begin to spread and unite them like scissors | |
| Raise the leg from the support position | Lie on the floor and start lifting one or the other leg alternately. Increase inspiration, run out of time | |
| "Bicycle" | Lie on your back, place your hands behind your head and start twisting your legs, imitating cycling |
Complex for oblique abdominal muscles
Oblique abdominal muscles are worked by flexing and turning the body. You need to train them separately, as they are not affected by other types of loads.
Care should be taken when tilting, as the load on the spine in the lumbar region increases. With serious back problems, such exercises are contraindicated.
The most productive exercises are recommended in the table:
| Title | Implementation | |
| Right side bend |
|
|
| Prone Bends with Fitball |
|
|
| Rotate Bike | They make a standard "Bicycle", but at the same time they rotate the body: the right elbow extends to the left knee, and vice versa |  |
Rotate the loop
To get a wasp waist in 2-3 months, it is recommended to rotate the loop every day. This exercise strengthens the abdominal muscles, helping to remove the accumulation of fat on the sides.
Before moving on to more complex twists, you should learn how to rotate the hula-hoop in the usual way, on the abdomen.
Technique:
- Take the starting position by standing together.
- The arms are bent at the elbows and placed behind the head or spread to the sides.
- Loops are twisted at the waist due to smooth circular pelvis movement. While exhaling, the stomach is pulled in, while inhaling, it feels relaxed.
It is best to lift the shell weighing 2 kg or more. If you rotate it every day for 20-30 minutes, the first result will be visible within 10 days.
Respiratory gymnastics
In addition to physical activity, it is recommended to do breathing exercises. It is allowed to be done in a sitting position.
There are 2 main techniques: body flex and oxysize.
The first is based on the fat burning due to oxygen entering the body while inhaling.In this case, it is necessary to take a certain posture to tighten the muscles.
Key exercises:
- Lie on your back and bend your knees.
- Stomach pulled hard.
- Raise your hand up.
- Take a deep breath and hold your breath for 7-10 seconds while lifting your body.
- Stretch arms up.
- After the allotted time, slowly exhale and lower the body back to position. Repeat 3-4 more times.
The second technique involves a series of sharp and jerky breathing after taking a deep breath.Thanks to this technique, proper abdominal muscles can be overcome.
Aerobic exercise
In addition to focused activities in the gym or at home, women and men should also pay attention to aerobic exercise. It includes:
- Walk- fast for half an hour a day, at least five times a week.
- Jogging- about 35-40 minutes.
- Swim- in the early stages, once a week is enough.
- Cycling- 30 minutes daily. Exercises like this work on the abdominal muscles 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
A set of exercises for mento remove the abdomen and sides are selected with a focus on doing exercises of all muscle groups. The more they strain, the more intensive the body will expend energy and burn fat.
All exercises are done 25-30 times in 4 sets. Exercise daily, combine exercise with jogging, swimming in the pool, cycling and other options for cardio loads.
Dumbbells weighing up to 2 kg or plastic bottles containing water can be used as weights.
The most effective training for men:
- Bend straight at the supine position: stretch with the elbows towards the knees, which are in a high position.
- Rotate on an inclined plane: lie on your back with firm support and stretch with your elbows up as you exhale.
- Push-ups by lifting the legs simultaneously: they lean on the floor with their fists, throw the feet over any support (chairs, beds) and look up on the slope.
- Pull the foot with the location on the uneven bar: the hand rests on the horizontal bar and in a hanging position, lift the foot at a 90-degree angle.
- Mount on the palm of the hand: enter the standard position and pull your feet to the chest one by one.
- Dumbbell line with slope: legs are slightly wider than shoulders, elbows pressed to waist and bent forward. At the same time, the arm is bent with a shell at the elbow, pressing it to the chest.
- Dumbbell lunges: Do alternate lunges with different legs. Dumbbells are held at the hips.
- Dumbbell Plank: Place your hands with the dumbbell and toes on the floor. One hand is brought back, freeze for 4-5 seconds and return to position.
How to lose weight after giving birth?
Problems getting rid of fat folds in the abdomen especially acute after pregnancy and childbirth. It is permissible to start classes only after a month, if the woman has previously lived an active life. Less active girls should wait about two months.After caesarean section, weight loss should be delayed for a longer period of time.
Start by doing a Vacuum exercise every day to calm your muscles. The first time they did it in a supine position and in the morning.
The following exercises are suitable for clearer loads:
- spin;
- hip lift;
- lift your legs straight, lying on your back or sides;
- all types of boards;
- squat wall.
During exercise, do not forget about breathing techniques: they stretch the muscles as much as possible while exhaling.