Effective exercise for weight loss of the abdomen and sides for women and men. Training program

In order to get rid of the flabby soft abdomen and the sides hanging above the gum line, intensive exercises, half-starved diets, constant weighing on the scales and measuring with a tape are used. However, these methods of dealing with a defect are sometimes completely useless, and losing weight in the waist area comes with great difficulty.

Causes of the appearance of fat in the waist

Fat on the abdomen and sides is called a “lifeline” and there is a logical explanation for this – it is there that a strategic energy reserve is collected in case of “unforeseen hungry times.” Normally, its amount does not exceed 15% of all fat in the body, and it perfectly protects internal organs from injuries, overheating and hypothermia.

Fat is deposited in the waist at the same time between the internal organs and between the skin and muscles. Internal accumulation is called visceral fat, and external accumulation is called subcutaneous fat. Getting rid of them is very difficult.

Causes of the appearance of fat in the waist:

1. Heredity.

The genetic predisposition of the body to save excess energy in the reserve of fat in this area is typical for endomorphs. With a normal percentage of fat, they can look slim, but it is worth exceeding its content, and the accumulation of fat in this area will not take long.

2. Eating large amounts of foods rich in carbohydrates and glucose.

The body spends only 7% of the energy received on the processing of carbohydrates, the rest of which it begins to absorb already in the tongue. If there is an overabundance of these elements, then the fat is deposited primarily on the stomach.

Glucose is instantly absorbed by the body, causing stimulation of insulin production. For athletes and bodybuilders, this is a real salvation with high-intensity training and weight gain. Glucose provides quick, short-term energy that helps increase your workout productivity.

In ordinary life, glucose is also important, but it is very easy for a simple person to exceed its required level. And excess leads to the fact that fat not only does not decrease, but also grows rapidly: any products eaten with food containing glucose will be deposited.

3. Excessive consumption of beer and semi-sweet wine.

Scientists from Denmark in 2013 proved that beer is directly related to the accumulation of fat reserves in the waist area. This is especially true for men – beer disrupts the balance of hormones in their body, which leads to a malfunction and the beginning of the accumulation of fat on the stomach. It affects women the same way, but not so intensively.

Wine in women provokes obesity due to the increased amount of sugar. If it is impossible to do without wine, then it is better to change your preferences by choosing dry varieties.

4. Inactive lifestyle.

The usual consumption of calories during the day without sufficient consumption will be deposited in body fat. However, the complete lack of physical activity and a sedentary lifestyle even with a meager diet guarantee hanging sides and stomach.

This is due to the fact that the body in any situation tries to save energy, and low mobility stimulates it much more. He begins to save on vital functions, such as cell renewal, or hair growth.

Metabolism also slows down, which leads to a slow breakdown of the elements and their delivery to the cells for too long. Those, in turn, give a signal about not saturating the brain, but he – to the stomach. And as a result, a person eats a lot more food than he needs and provokes the accumulation of fat.

5. Inadequate intake of fat.

Contrary to popular belief, fats are not deposited at all in the sides and abdomen, but their insufficient consumption can lead to obesity. Of course, not all types of fats are useful, but monounsaturated acids will become an assistant in the fight against excess weight and deposits on the stomach.

They successfully cope with the elimination of cholesterol plaques on the vessels, play a major role in the absorption of vitamins and block the craving for overeating junk food. They can be obtained by eating avocados, red fish, nuts and olive oil.

6. Inadequate food intake.

When a person overeats and gains subcutaneous fat, it is always clear what to fight with in order to acquire a beautiful camp.

However, it happens that a man or a woman eats small meals of 500 kcal 1 time per day, and at the same time, volumes and weight are in place for weeks. Yes, at first there was a good decrease, but then the familiar “plateau effect” appeared and no tricks help to move it from a certain point.

The fact is that the insufficient energy consumption, which is necessary for the body’s daily healthy life, makes it save on the simplest functions:

• heat transfer decreases;
• growth of nails and hair slows down;
• digestion of food worsens;
• constipation becomes more frequent;
• the absorption of useful elements is delayed;
• brain function worsens;
• reduced muscle mass.

Moreover, the latter carries a real threat, because the body will reduce the number of the most labor-intensive muscles. And the second on the list is the heart muscle.

7. Stress.

These are the main provocateurs of weight gain, which is deposited throughout the body and then leaves it badly. Usually stress makes a person feel hopelessness and excitement, which pulls to seize.

This is a natural process of the body and it is very difficult to fight it. Due to stress, overeating occurs, leading to an excessive amount of energy, which is transformed into fat on the stomach and sides.

8. Muscle sagging.

By itself, a person can be thin and have a normal percentage of fat in the waist. However, a bulging flabby stomach makes you think that there are too many fat cells, and a person goes on a strict diet and begins to do cardio workouts.

In this case, this system is not only ineffective, it can do real harm: a lack of calories can provoke an accumulation of reserves in the waist area, as well as worsen the work of all internal systems of the body.

Mandatory Exercise Rules

The fashionable expression “melt fat” for inexperienced people can become the “Bermuda Triangle.” Wraps, baths or saunas are just a placebo. With their help, you can get rid of excess water in the body, but they have nothing to do with melting fat.

Moreover, when the liquid re-fills the dehydrated cells, disappointment comes – the volumes and weight again return to the old numbers.

Doing exercises is just one way to reduce the percentage of fat on your stomach and sides.

The main thing to adhere to the basic rules:

• cardio training should be in first place in the training plan;
• class time should not be less than 40 minutes;
• a shortage of energy is needed;
• you have to forget about the excess calories worked out – you must either adhere to proper nutrition, or put up with the presence of fat;
• not all waist muscle exercises will help reduce volume;
• during twisting, the back should be bent;
• no need to make jerky movements, otherwise you can damage muscle fibers;
• fat will not go locally;
• when performing exercises charmingly monitor the pulse.

Best Weight Loss Exercises

You need to be prepared for the fact that the fat on the stomach and sides will go away slowly, even with a diet. It’s easiest for men – their body is not capable of holding back ex
cess energy and successfully parted with them, you just have to leave the comfort zone and start exercising.

It will be more difficult for women, since they have more fat in the body, and not all of it is easily amenable to the process of splitting. Fat from the waist zone leaves almost last.

Running in place while lying down

Exercise for weight loss of the abdomen and sides, which works well for all the muscles of the body. Refers to the type of cardio, increasing calorie consumption.

Performance:

• take emphasis on outstretched arms;
• pull one leg to the chest, leave the other straightened;
• reliance on socks and palms;
• start the exercise, pushing off socks from the floor and alternately bringing and moving legs to the chest;
• bend and unbend legs with the greatest amplitude;
• the abdominal press must be kept tight during the entire exercise;
• exhalation must be done during the repulsion of the hind leg, and inhalation at the moment of landing at the chest.

Strap

You can perform the exercise on bent or straightened arms.

Exercise Technique:

• take emphasis on hands and socks, body and legs do not touch the floor;
• forearms / palms and feet are located at shoulder level;
• hold the position for the required amount of time.

Sideways

In no case can girls perform an exercise with weighting, since there is a risk of adding waist volume due to an increase in muscle mass.

Exercise Technique:

• legs shoulder-width apart, arms straighten in different directions;
• as you exhale, make a twisting motion to the right;
• straighten on a breath;
• repeat the other way.

Sideways tilt with legs raised

Exercise Technique:

• place your right hand behind your head, tear your right leg off the floor or make light emphasis on the toe;
• with an exhale, make a twisting movement with the body and foot towards each other;
• straighten with a breath;
• after completing the required number of times, switch sides.

Classic swing press

One of the best abdominal muscle exercises.

Exercise Technique:

• to take a lying position with bent knees;
• hands behind the head;
• with exhalation, raise the body, with a breath lower;
• the back should be bent at run time.

Aerobic exercise

These are exercises with low intensity, which are based on the implementation of the correct breathing techniques. Due to the effective supply of oxygen, the best oxidation of fats and the successful use of their energy instead of glycogen occurs. Such exercises can be performed for a long time.

Exercise for weight loss of the abdomen and sides, related to aerobic exercise, has a beneficial effect on:

• cardiovascular system;
• lung volume;
• skeletal muscle strengthening;
• decreased heart rate at rest;
• combating stress and depression;
• Central nervous system;
• an increase in the number of red blood cells that deliver oxygen to the cells;
• pressure reduction;
• increased stamina;
• normalization of blood circulation.

Types of aerobic exercise:

• long distance running;
• swimming;
• cycling
• aerobics in water;
• some varieties of yoga;
• fast walk;
• aerobics.

Exercise should be performed more often 3 times a week and more than 40 minutes and at the same time measured breathing deeply.

Cardio

A set of exercises aimed at increasing the heart rate is called cardio training. Their advantage in the fight against fat is that in the process of training the body spends a huge amount of energy, which it takes for the first 20 minutes from carbohydrate reserves, and only then from fat.

However, cardio training will not be effective if you do not raise your heart rate (HR) to the desired level.

The indicator for each person will be individual, and it can be calculated according to the following formula:

• Heart rate max = 220-age (the maximum allowable value at which not fats, but muscles will be burned).
• Heart rate max * 0.65 (lower limit of fat burning);
• Heart rate max * 0.85 (upper limit).

Effective cardio training includes:

• sprinting or interval running;
• jumping rope;
• cycling at high speeds or in bumpy terrain;
• circular training;
• crossfit;
• kickboxing.

Exercise is necessary from 3 times a week for more than 40 minutes.

Power training

The principle of strength training is to increase muscle mass, which contributes to a large expenditure of energy received. To achieve muscle responsiveness, a novice athlete will need at least 6 months of regular training, but it’s worth it – the developed fibers allow you to burn calories even after training for several days.

Strength exercises will help men achieve traced cubes and a more clearly defined waist. In the future, the accumulation of fat in this area will go at a much lower rate.

Exercise for weight loss of the abdomen and sides with weights is often not recommended for girls. This is due to the fact that the developed abdominal muscles make the waist wider, especially if extra pounds are present.

However, simple sports lovers have nothing to fear – a balanced diet and regular cardio workouts will help to get rid of fat, and a small amount of strength training will tone the abdominal muscles.

What relates to strength training:

• powerlifting;
• horizontal bars and bars;
• exercises on power simulators;
• exercises with a weight-lifting projectile.

Breathing exercises

Special breat
hing exercises have a beneficial effect on weight loss of the abdomen and sides. This direction came from yoga techniques, and today it is in high demand among athletes.

The effectiveness of any breathing exercise depends on the work of the lungs – the larger their volume, the better oxygen is saturated with blood, fats are oxidized. At the same time, breathing in and out should be done with the stomach, so that this area is worked out. Classes need to be conducted daily several times a day.

Activities with the load

Weighting shells stimulate muscle responsiveness when performing certain types of exercises.

Classes with the load help:

• increase strength and stamina;
• draw relief and cubes;
• improve posture;
• increase muscle density.

Types of cargo for burdening:

• Kettlebells
• disks of various masses;
• dumbbells;
• ankle weights.

Swimming

In order to lose weight due to swimming, you need to make a lot of effort and do it for quite a long time.

The load under water is very different from doing on land, as the body is in a state of weightlessness . There is no fatal effect on the spine and joints, and also because of the inability to perform jerky movements, the risk of injury is reduced. Swimming involves all the muscles of the body, while it is absolutely safe for the cardiovascular system.

But in order to lose weight, you will have to do at least an hour daily at a fairly intense pace. And the first results will come no sooner than in 3 months.

Exercises for weight loss of the abdomen and sides

Exercising in the morning perfectly invigorates, helps the brain quickly get into work and uplifting. And the benefit from it is undoubted – spending only 10 minutes a day, you can lose 13 pounds of fat for a year without changing your lifestyle.

Exercise for weight loss of the abdomen and sides can be performed while still in bed, or after hygiene procedures.

Leg lift

Performance:

• lie down straight, place your hands along the body, rest your palms on the surface with your palms;
• with exhalation, raise slightly bent legs up, not reaching an angle of 48,2 – 32°F;
• with a breath, without touching the heels of the surface, lower your legs.

Bike

Performance:

• lie straight, press your knees to your stomach;
• start rotational movements first with one foot until returning to the primary state, then the other;
• there should be the widest possible movement;
• uniform breathing;
• continue for at least 2 minutes, accelerating as it warms up.

Cat

It perfectly kneads the spine and helps to tighten the stomach.

Performance:

• stand on all fours, straight back;
• with a breath, bend your back, relax your stomach, gently lay your head back;
• with an exhalation, the back slowly bend, with an effort squeezing the stomach, the head is directed slightly down.

Turns

Performance:

• sit on the buttocks, bend your legs slightly in the knees, torso to lay back;
• arms extended in front of you;
• with an exhale, turn the body to the right;
• with a breath, restore the initial state;
• similarly repeat to another part.

Tilts back

It trains flexibility well and helps improve overall body balance.

Performance:

• straighten up, legs slightly wider than shoulders, arms brought back, but not fastened;
• slowly tilt your torso back, bending your knees and trying to reach your heels with your fingers;
• hold the position at the bottom for a long time.

Simple home exercise routine for women

It’s very convenient to study at home, since you don’t need special clothes or extra time to get to the gym. Such classes are ideal for beginner athletes and those who do not want to pump up the abs muscles, but only to tighten them slightly.

A set of home exercises:

Burpy

Performance:

• straighten up, legs already shoulders, arms relaxed;
• with exhalation, take emphasis on outstretched arms, legs with a jump take back;
• push out;
• with a push of the leg pull to the chest, straighten and bounce up.

Airy twist

Performance:

• legs together, arms along the body;
• with an exhale in a jump, deploy the lower body at 48,2 – 32°F;
• with a breath, return to the initial state;
• similarly repeat to another part.

Side bar

Performance:

• lean on the palms of outstretched arms, socks together;
• take one arm to a full body turn by 64,4 – 32°F;
• socks together;
• to hold the position for as long as possible without falling over and without bending or bending the side;
• change side.

Side twisting

Performance:

• sit on your back, palms behind your head;
• bend your legs with your hip on the right side;
• the shoulder blades are firmly pressed to the floor;
• start twisting without lifting the bottom of the shoulder blades from the floor;
• change side.

Vacuum

An ideal exercise for the abdomen and sides, without contraindications.

Performance:

• lie on the floor, lay your hands along the body;
• take air through the chest while relaxing the abdominal muscles;
• with an exhale, draw in the stomach as deep as possible;
• hold this position for a long time, do not inhale.

Inverted bar

Performance:

• sit on the floor, legs straight, hands as far back as possible, resting your palms on the floor with your fingers on yourself;
• take emphasis on the palm of your hand, the body should be in a straight line, the head is looking up;
• hold this position for a long time.

For men

Classic press

Performance:

• lie on the floor, bend your legs at the knees, arms along the body;
• with an exhalation, tear off the torso and hands from the floor and pull it to the knees;
• inhale back down.

Twisting

Performance:

• lie on the floor, legs bent, hands behind his head;
• with an exhale, lift the body, slightly tearing the shoulder blades, while you need to touch the elbow of the opposite knee;
• with a breath, restore the initial state.

Twist bike

Performance:

• lie on the floor, set your feet above the floor at 39,2 – 41°F, palms behind your head;
• the body is raised, the lower part of the blades does not separate from the floor;
• with an exhale over the stomach, touch the opposite knee and elbow;
• with a breath, restore the initial state;
• repeat to the other side.

Ship

Performance:

• lie on your stomach, arms along the body;
• tear off the chest and legs from the floor, clasping the ankles behind your back;
• start swinging back and forth.

Side slopes

Performance:

• take weight in the palms and straighten up;
• hands are relaxed, legs are equally at shoulder level;
• without tearing off the forearms from the body, bend first one way, then the other;
• inhale on the rise, exhale when tilted.

Using a hoop

Contrary to popular belief about the use of a hoop for weight loss in the waist, it is the most ineffective shell and can only act as an additional tool. The advantage of the hoop is to help build a beautiful waist – thanks to the massage effect, it is able to adjust the proportions.

It is best to use a special medical hoop with massage balls, as it affects the waist area more deeply. After the first lesson with hulahup, bruises appear in 98% of cases. After a few days, they disappear and reappear in only 30% of episodes.

Exercises with a hoop for weight loss in a waist:

• classic rotation;
• rotation with raised arms and tension of the abdomen;
• at different speeds;
• On the socks;
• with lunges.

Gym program for women

Exercises in the gym for weight loss and abdominal sideways have obvious advantages:

• a large number of shells and equipment;
• the opportunity to get professional help;
• faster results;
• equipment for better work with the waist area;

Training program:

1. Weighted turns.

Performance:

• straighten up, hands are in front of you and hold a 11 pounds drive;
• with an exhale, turn the torso to the right side;
• with a breath, restore the initial state;
• similarly done to the other side.

2. On the bench.

Performance:

• sit on a bench, raise your legs and bend a little, tilt your body a little back;
• hands are in front of you or hold the edge of the bench close to the buttocks;
• with exhalation, pull the body and legs simultaneously to the stomach;
• with a breath take to the initial state.

3. Twisting, sitting in the simulator.

For this, a special press device with a cargo block is used.

Performance:

• set the required resistance weight;
• sit on the seat, place the feet under the rollers, grab the handrails over your head with your hands;
• with exhalation, straining the press, pull the legs and arms to the stomach;
• with an inhalation to unbend, keeping tension.

4. Using the top block in the crossover.

Performance:

• set the required resistance weight;
• stand sideways with your hand on the handle;
• with exhalation, pull the weight towards the distant knee;
• with a breath, restore the initial state;
• repeat with the other side.

5. Emphasis in the simulator.

Performance:

• stand up in the back;
• set the forearms on the armrests, grasp the handles with your palms;
• transfer weight to hands, leaning back back;
• pull the legs to the chest and lower them to the end;
• socks should look strictly down;
• pull on the exhale, lower on the inhale.

For men

1. Raises the legs on the horizontal bar.

Performance:

• grab the bar;
• pull straight legs up;
• with good preparation, you can reach the head level with socks.

2. The classic press.

It will take a bench with a reverse slope to create strong tension.

Performance:

• sit on a bench, catching on handrails designed for legs;
• palms put behind the head or fasten in front of the chest;
• lower the body until the a
  bdominal muscles are stretched, without putting your back on the bench;
• rise to the pristine state;
• breathing on the rise, exhalation when lowering.

3. Slopes in the bottom block of the crossover.

Performance:

• set the required resistance weight;
• take the hilt with your right hand, put the left behind the head;
• heels equally at shoulder level;
• perform short quick twists to the left;
• only the lateral muscles should be tensed.

4. Block frame.

Performance:

• set the required resistance weight;
• grab the handle and kneel;
• press your elbows to your ears, and bring your forearms behind your back;
• with exhalation, move the body to the floor, making a tightening movement;
• the abdominal muscles should tighten;
• with a breath straighten up.

Contraindications to exercise

You do not need to risk your health if you have the following indications:

• spinal injuries;
• disruption of the cardiovascular system;
• hemorrhoidal disease;
• violation of the musculoskeletal system;
• during an exacerbation of diseases;
• postoperative period;
• pregnancy and lactation;
• if there are relevant recommendations of doctors.

Rationalization of nutrition

First of all, you need to forget about the concept of “work out the calories eaten.” It has long been proven that systematic overeating, especially with sugar-containing products, and their subsequent burning does not lead to weight loss, but it perfectly contributes to a feeling of overtraining and increased stress for the body.

To reduce the percentage of fat, a competent approach to nutrition will be required. You can not refuse fats and carbohydrates, because the endocrine system can suffer from their lack. An increased protein content disrupts the functioning of the kidneys and liver. For an ordinary person, the content of BZHU in the diet should be equal to the proportion 20/30/50 (you can slightly change to 30/30/40).

But the number of calories can be reduced by 10% of the norm, and this will not affect the well-being. Slow weight loss will begin, while not muscle mass will be consumed, but fat.

Grocery list:

Squirrels	Fats	Carbohydrates	Forbidden
White poultry	Cheeses	Milk products	Sugar-containing foods and drinks
Cottage cheese	Fatty Fish	Vegetables	Finished Shop Products
Egg white	Oils	Cereal	Smoked meats and sausages
Low-fat fish	Nuts	Legumes	Pork
Champignon	Sour cream 15%	Fruits	Honey
Seafood	Avocado	Cereals	Dried fruits
Soybean	Egg yolk		Alcohol
Beef

Expected results

It is worth considering that people who are overweight will lose weight many times faster. And those who have muscle sagging problems will spend less time getting them toned.

On average, significant results noticeable to others will come in the first 4 weeks of regular classes and strict adherence to proper nutrition. And for the full reduction of the abdomen and waist in order, it will take at least 6 months.

Video: Exercises for weight loss of the abdomen and sides

How to remove belly and sides with exercises: