The sides and abdomen most often cause complaints - this area gains unnecessary volume in the slightest violation of the diet.
They try to get rid of fatty layers in these places because they spoil the look, cause considerable discomfort and interfere with wearing tight clothes. Diet alone is not enough to remove lipids. Exercise and physical activity are necessary to lose weight on the abdomen and sides. Continuous training will help not only improve your appearance, but also cope with health problems. Also, exercises for thinning 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 very psychological complexes. The quality of life in people with normal weight is significantly higher.
Useful information
Most often, the fatty tissue accumulated there owes to the looseness of the abdomen and thighs. Very rarely, this phenomenon is due to muscle weakness and loss of skin tone (this situation is most often observed after birth). In some cases, both causes are combined (fat and tenderness). Exercise is just one of the measures to tighten the problem area. Wanting to lose weight, you will need to pay attention to dietary food without any doubt. Massages and body wraps are additional measures.
pROGRAMMING
Importers It is important to remember that strength training builds muscle well, but burns fat slowly enough. Cardio loads, on the contrary, have an overall effect on the body, due to which they actively burn the fat layer (oxygen is a kind of catalyst for this process). Thus, exercises aimed at losing weight in the abdomen and sides should be different. As a cardio workout, you can practice jogging in the morning. If it is not possible to train in the fresh air, then a treadmill will come to the rescue (you can use other cardiovascular equipment - an orbitrek, an exercise bike). A good load is created by training with a rope or with a jump. The best results are obtained with interval training, where 2-4 minutes of work at a normal pace alternate with one minute of intense activity.
When compiling a series of strength exercises, it is important to remember that the muscles quickly adapt to a certain load, therefore, by repeating the same set of exercises day by day, you will not achieve noticeable results (it is recommended to change programs). In addition, you should not stop at only those exercises that act on a specific muscle group - it is recommended to perform general strength exercises that speed up metabolism. Such exercises can be included in the overall complex, or you can pay attention to them separately. And remember that not only weight training is called strength training, but also banal press pumping.
Training scheme
Experts believe that daily strength training is unnecessary. To lose weight faster in problem areas, it makes sense to stick to this scheme: days no. 1, no. 4 - strength training, day no. 2, no. 5 - cardio, day no. 3, no. 6, no. 7 - rest. This is an average scheme, you can get more accurate recommendations from your coach.
Before starting a weight loss program, it is recommended to take measurements and weigh. It also does not hurt to keep a diary, entering data on nutrition and exercise there. This will allow you to customize the program, increasing its effectiveness. You should not hope for an immediate result - the stomach and sides will not tighten immediately.
Strength training
Perform each movement at least 8-10 times. Gradually bring the number of repetitions to 20-30 times. Several approaches are recommended. Before exercising, make sure you cook your body and after they are done, do a stretch.
Lie on your back, bend your knees slightly, press your feet to the floor. Stretch your arms out to the side. Slowly pull your knees toward your chest (while exhaling), bend your legs more and raise your pelvis off the floor, and then return to the PI (do not place your feet on the floor).
Repeat the previous exercise, but now increase the amplitude - at the end point of the movement, the knees should be above the face.
Lying on the floor, cross your legs as in the lotus position (knees sideways, legs crossed). Press the palms on the back of the head. Lift your shoulders off the floor.
Repeat the previous exercise, but change the position of your legs - bend them at the knees and put your feet on the floor (in this position, another muscle group is working).
Lie on your side. Extend the hand that turned out to be below you and place your palm on the back of your head. Try to lift your upper body and one leg at the same time. If the movement is easy, make it harder - lift up with the elbow and raise both legs (against the movement). Returning to the PS, do not place your feet on the floor. Work both sides. For beginners, this exercise may seem difficult, so it is recommended to start with the easy option.
PS is the same, change the exercise a bit. Now, raising the legs off the floor, bend the knees and extend the elbow towards them (the trajectory of the movement changes somewhat, respectively, the 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. First raise only the top of the housing. After a series of repetitions, start lifting only the bottom. Once you have completed several repetitions, start lifting up and down 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 2-3 times). Remember to rest between exercises (30 seconds is enough). Do not think that the above movements are created just for the back - they work the abdominal muscles perfectly, forcing them to maintain tension (plus the muscles are stretched differently than with direct load).
Stand up, lean forward and place your palms on the floor. Pull the abdomen up and straighten the back. Stand this way for a few seconds, maintaining muscle tension. Holding this position, start "walking" in place, bending over and not opening your knees.
PS is the same thing. Alternately moving your hands ("walking" with them), gradually take the body position as in pushing off the floor. Then start the reverse movement and return to PI.
Witness
Strength training for weight loss on the abdomen and sides is very effective - it is important to do them only regularly, and not occasionally. Do not forget about cardio load - it significantly speeds up the weight loss process.