Faced with the problem of excess fat formed in the sides and abdomen, many people, especially women, often think about how to solve it in order to get rid of unnecessary fatty layers and excess weight.
It’s no secret that losing weight quickly without performing physical exercises to eliminate fat is almost impossible. And the best approach to losing weight in a comprehensive way is to cleanse the body, optimize the diet, and normalize the daily routine.
You should choose the best time for wakefulness and rest , as well as daily eliminate body fat physically, performing the most effective exercises for weight loss.
We will practice this approach to quickly remove excess fat from the abdomen and sides.
- Weight Loss Exercise
- Warm up
- Exercise 1. Preparing the muscles of the hips and sides for the main load
- Exercise 2. Preparing the lateral muscles for taking the main load
- Exercise 3. Preparation for the main load – warming up the muscles of the hips, legs and sides
- Core exercise
- Exercise 1. Pumping the press with training all the muscles of the abdominal cavity
- Exercise 2. The main goal: training all the oblique muscles of the abdomen
- Exercise 3. Training the transverse abdominal muscles
- Exercise 4. Training all abdominal muscles
- Exercise 5. Burning excess fat on the abdomen and sides
- Exercise 6. Training the muscles of the abdomen and sides
- Exercise 7. Training all groups of abdominal muscles with dumbbells
- Exercise 8. Training with dumbbells
- Exercise 9. Training all groups of lateral muscles
- Effective side exercises
- Exercise 1. Training all the lateral muscles
- Exercise 2. Complex for training the lateral and abdominal muscles
- Exercise 3. Training all muscle groups of the sides and abdomen with a ball
- Exercise 4: End a Workout
- Useful videos on how to clean your stomach and sides with the most effective exercises at home
Weight Loss Exercise
In order to lose weight, quickly remove the stomach and sides, it is necessary to perform the most effective exercises every day, regularly increasing the load.
The set of exercises is designed for 1.5-2 hours of work per day, which corresponds to the recommendations of physical training trainers.
To avoid possible injuries, stress for an unprepared body, before any physical activity it is necessary to perform a warm-up lasting from 5 to 10 minutes.
The given set of exercises is recommended for adult women who have reached the age of 30 years.
Exercise 1. Preparing the muscles of the hips and sides for the main load
Starting or first position. The person must stand on the floor. His legs should be spread apart shoulder width apart, and his hands should be palms on his waist. Tilts are done alternately in different directions, without removing the palms of the hands from the waist.
For beginners, the optimal number of repetitions in this exercise is from 4 to 9 times per approach to inclines.
For experienced people who have a concept of physical activity, the number of repetitions in an exercise is from 10 to 16 times in the slope approach.
Exercise 2. Preparing the lateral muscles for taking the main load
Starting position: stand on the floor. Legs should be shoulder width apart and arms should be palms on the waist. Lean forward and then lean back, trying not to change the position of the hands.
For beginners, the optimal number of repetitions of the exercise in the approach is from 5 to 8 times. Experienced people familiar with physical activity, the optimal number of repetitions in the exercise is from 10 to 16 times in the approach.
Move smoothly to avoid excessive trauma.
Exercise 3. Preparation for the main load – warming up the muscles of the hips, legs and sides
Starting position: stand straight, eyes look forward. Run on the spot.
For beginners, the duration of the run in the exercise is from 30 to 60 seconds. People who have a concept of physical activity, the duration of the run in the exercise ranges from 1 minute to 3 minutes.
When performing this exercise, the feet should be raised high to stretch the leg muscles well.
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Exercise 1. Pumping the press with training all the muscles of the abdominal cavity
This exercise should be performed while lying on a special gymnastic rug or simply on a home carpet that lies on the floor. Starting position: put hands with palms under the buttocks.
Feet should be torn off the floor by 2 inch (for beginners) and up to 5’9 inch (for “experienced”).
The gap is gradually increasing, 0. 2 – 0’4 inch per day. In this position, a person imitates “scissors”, crossing legs alternately. To perform this exercise, it is recommended to spend 5-8 minutes from the allotted total time.
Exercise 2. The main goal: training all the oblique muscles of the abdomen
Starting position: stand on a special gymnastic or homemade carpet on knees, with hands along the body. Perform this exercise only in the starting position.
Keeping the legs straight, you first need to put yourself on the mat one way, slowly lowering your hips. Then stand up and put yourself on the mat the other way.
Lowering the hips and moving to a new position, you should spend so a few seconds in it at each repetition.
For beginners, the duration of the exercise depends on the number of repetitions (5 to 10 times) in one approach, delaying 2-6 seconds. in every position.
For already experienced people who have a concept of physical activity, the duration of the exercise in the number of repetitions in one approach is from 10 to 20 times on different sides, with a delay of 3 to 5 seconds. in every position.
Exercise 3. Training the transverse abdominal muscles
This exercise is necessary. Not only the abdominal muscles of the abdomen will be involved here, but also the transverse muscle. Starting position before the start of the exercise: stand on your knees with support in the palm of your hands in their “knees” position.
It is necessary to squeeze the leg in the knee and pull it to the chest, squeeze it as tight as possible and hold it in this position for several seconds (up to 5-7), straighten the leg. After straightening the legs, return to the starting position.
Beginners are advised to do 5-8 reps in one approach, experienced – 10-15 reps in one approach with each leg.
Despite the complexity of its implementation, the exercise pays off.
Exercise 4. Training all abdominal muscles
When performing this exercise, not only all the muscles of the sides will be involved, but also all the abdominal, including the transverse.
Starting position: lying on its side on the rug. It is necessary to lie so as to form an even angle of 45 degrees between th
e body and the floor, the support goes on one arm, and the other should be on the waist.
In this position, it is recommended to gently tear off the feet from the floor and perform tremors involving the muscles of the sides.
For beginners, the number of approaches is 2 per side. In each approach from 6 to 10 repetitions. For experienced – 4 approaches to each of the sides. In each approach, from 15 to 25 repetitions.
To get the maximum result, experts recommend gradually increasing approaches with repetitions over 21 days. A break between sets of 30 to 45 seconds.
Exercise 5. Burning excess fat on the abdomen and sides
Helps to get rid of excess fat on the stomach and sides. During its implementation, not only the weight of the abdominal muscles (including the transverse) will be intensely involved, but also all the muscles of the sides.
Starting position: lie down, relaxing on a carpet (gymnastic rug or regular), with your hands in your hands and with your palms under your head. Legs should be tight.
Alternately alternating in a symmetrical cross of knees and elbows, perform 50 repetitions, regardless of who the person is a beginner or experienced.
Exercise 6. Training the muscles of the abdomen and sides
Performing this exercise will involve all the muscles, especially the abdominal and lateral muscles.
Starting position: lying on your back on a special gymnastic rug or regular carpet, the legs should be extended. The knees and feet are brought together, and the toes of the toes should look in different directions.
Spreading your arms to the sides, you need to try to raise the torso and reach the tips of the toes. Then raise your legs at an angle of 45 degrees. Make it so that the back, in its lumbar, touches the floor.
Delay in position 3-5 seconds. Then you need to exhale and lower the body to the floor.
Perform an exercise of 50 repetitions, regardless of whether a beginner or an experienced person does it.
Exercise 7. Training all groups of abdominal muscles with dumbbells
Performing the exercise, all muscles will be involved in full (lateral, abdominal, even transverse abdominal muscles). The exercise uses dumbbells.
Starting position: to start the exercise you need to stand upright, relaxed. The legs are shoulder width apart. Then take dumbbells weighing from 3 -7 pounds.
Having dropped to one of the knees, one should push the dumbbells with swing movements in asymmetric directions. Controlling that the bend of the knee is maintained at a 90 degree angle for beginners. Then change the knee, and do the exercise again.
For beginners, the total number of approaches is no more than 2 per knee, in each approach from 6 to 10 repetitions. For experienced people – 3-4 approaches per knee, optionally, you can add 2 more approaches . In each approach, from 15 to 25 repetitions.
Exercise 8. Training with dumbbells
This is also an exercise with dumbbells. When it is executed, the same muscles will be involved as in exercise 7. But the algorithm for its execution is somewhat different than in exercise 7.
Starting position: stand straight, eyes look forward. Take several steps in place with weighting – dumbbells. Continuing to walk, advance 1-2 steps forward. Get down on one of the knees, then raise your hands and return to the starting position.
Repeat the whole movement again, but already lower to another knee.
Beginners can perform alternately 2 sets on each knee, in each set 5 to 10 times. Experienced can perform 4 approaches alternately on each knee. In each approach from 10 to 20 repetitions.
Exercise 9. Training all groups of lateral muscles
In its implementation, not only the abdominal muscles are involved, but also all the muscles of the sides. Starting position: lie on a gymnastic mat or floor with your legs tucked up and forming a corner (with a carpet) of 90 degrees.
Tighten your legs as far as possible so that your knees can touch your chest. Next, you should return to the starting position. Beginners should begin the exercise with 2 approaches. Moreover, in one approach, do at least 10 repetitions.
For experienced, you should start the exercise from 4 approaches and at least 15-25 repetitions.
To achieve the best effect, you should consistently increase regularly increase approaches: 2 approaches for each subsequent day.
The maximum number of approaches is no more than 12. Performing this exercise requires all possible concentration and concentration from the person.
Effective side exercises
Exercise 1. Training all the lateral muscles
Starting position: lying on your back on a gymnastic rug, hands should be locked “locked” and placed on top of the head, and legs brought together at the knees with shins turned to the sides.
With the back straight, pull your chin up and exhale. Then you need to take a starting position and take a breath. The main thing when doing the exercise is to rotate t
he knees in different directions.
For beginners, this exercise should be done 2 sets at a time. For one approach, perform strictly 10 repetitions. Experienced people who have a concept of physical activity should do 2 approaches, and at least 30 repetitions per 1 approach.
Experts recommend: to get the best effect from this exercise, a consistent increase in approaches for everyone (by 2 per day). The maximum number of approaches is up to 12.
This exercise will require all possible intensity in concentration and concentration from the person during his performance.
Exercise 2. Complex for training the lateral and abdominal muscles
Starting position: lie on either side on a special gymnastic rug or on a regular bedside floor carpet. If the side is left, then the right hand is stretched out in front of you, and the left hand should be above the head.
The legs should be bent at the knees. Otherwise the opposite. The side is right, so the right hand is behind the head, and the left is stretched out in front of you. When performing the exercise, you should simultaneously raise your head and legs, stretch your elbow to the side.
Beginners should perform this exercise on each side for 2 sets. Moreover, at least 10 repetitions in one approach. Experienced people can perform 2 sets on each side, 25 reps per 1 set. If desired, the number of approaches can be increased.
Exercise 3. Training all muscle groups of the sides and abdomen with a ball
When performing this exercise, not only all the muscles of the sides, but also the abdominal muscles are involved. Exercise refers to the graduation “with the ball.”
Starting position: lying on any (as you like) side on the ball, the hand (also any) with your palm rests on the floor and legs are standing with straight feet on the floor. Reliance on the outside of the foot. The opposite leg should be raised up, then returned to its original position.
For beginners, this exercise should be performed starting from 2 approaches to each side. Moreover, in one approach, perform at least 10 repetitions in 1 approach. Experienced should perform 2 sets and at least 25 repetitions per 1 set. If desired, the number of approaches can be increased.
It is necessary to pay attention to the recommendation of specialists: to achieve the result, periodicity and regularity in the performance of physical activity is important.
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Exercise 4: End a Workout
Starting position: lying in bed. Put a small pillow under the head so that the shoulders are on it. Maximize the abdomen, while helping yourself with the abdominal muscles.
Hold in this position for a short time, then relax. The number of approaches is optional.
When performing any exercises, you should remember the safety rules and adhere to the advice of trainers, as well as gradually increase the load, slowly but surely moving towards the intended goal.
Useful videos on how to clean your stomach and sides with the most effective exercises at home
How to remove the stomach and sides. Exercises are most effective for beginners and experienced people:
The most effective exercises for the waist at home: