The sides and abdomen most often cause complaints - this area acquires unnecessary volume at the slightest violation of the diet.
They try to get rid of the fat layers in these places because they spoil the appearance, cause significant discomfort and prevent the wearing of tight clothing. Diet alone is not enough to eliminate lipids. Exercise and physical activity are needed to lose weight on the abdomen and sides. Continuous training will help not only to improve your appearance, but also to deal with health problems. Also, exercises to lose weight on the abdomen and sides will help to quickly correct the problem area, but they are not a solution in themselves.
Fighting excess weight helps to get rid of many psychological complexes. The quality of life in people with normal weight is significantly higher.
Useful information
Most often the accumulated adipose tissue is due to the looseness of the abdomen and thighs. Much less often, this phenomenon is due to muscle relaxation and loss of skin tone (this situation is most often observed after birth). In some cases, both causes combine (fat and slackness). Exercise is just one of the measures to tighten the problem area. In your desire to lose weight, you will need to pay attention to diet without fail. Massages and body wraps are additional measures.
Programming
It is important to remember that strength training builds muscle well, but burns fat slowly enough. Cardio loads, on the contrary, have a general 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 on the abdomen and sides should be varied. As a cardio workout you can practice morning jogging. 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 - orbitrek, exercise bike). A good load is created by training with a skipping rope or a hoop. The best results are obtained with interval training, where 2-4 minutes of work at a normal pace alternate with a minute of intense activity.
When composing a set of strength exercises, it is important to remember that the muscles quickly adapt to a certain load, therefore, repeating the same set of exercises from day to day, you will not achieve noticeable results (it is recommended to alternate programs). In addition, you should not focus only on those exercises that act on a particular muscle group - it is recommended to perform general strength exercises that speed up the metabolism. Such exercises can be included in the general complex, or you can pay attention to them separately. And remember that not only weight training is called strength training, but also banal pumping of the press.
Training scheme
Experts believe that daily strength training is unnecessary. To lose weight faster in problem areas, it makes sense to adhere to this scheme: days No. 1, No. 4 - strength training, days No. 2, No. 5 - cardio, days 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 advisable to take measurements and weigh yourself. It also doesn't hurt to keep a diary by entering data on diet and exercise there. This will allow you to adjust the program, increasing its effectiveness. You should not expect an immediate result - the stomach and sides will not tighten immediately.
Power exercises
Perform each movement at least 8-10 times. Gradually increase the number of repetitions to 20-30 times. Several approaches are recommended. Before training, be sure to knead your body and when you are done, do stretching.
Lie on your back, bend your knees slightly, press your feet to the floor. Spread your arms out to the side. Slowly pull your knees toward your chest (as you exhale), bending your legs more and lifting your pelvis off the floor, and then return to 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 to the sides, ankles crossed). Press your palms to the nape of the neck. 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 developed).
Lie on one side. Extend the hand that is below you and place your palm on the back of your head. Try lifting your upper body and one leg at a time. If the movement is easy, make it harder - stretch up with the elbow and lift both legs (counter movement). When returning to the SP, do not put your feet on the floor. Work on both sides. For starters, this exercise may seem difficult, so it is recommended to start with the easy option.
SP is the same, change the exercise a bit. Now, lifting your legs off the floor, bend your knees and stretch your elbow towards them (the trajectory changes somewhat, respectively other muscles enter the work).
Lie on your back, place your palms on the back of your head. Lower your knees to one side. Lift your upper back off the floor (chest up). Work on both sides.
Lie on your stomach. Stretch your arms forward. Lift only the top of the case first. After a series of repetitions, start lifting only the bottom. After completing several repetitions, start lifting at the top and bottom at the same time. Then work diagonally - simultaneously raise the right arm and left leg and vice versa. Finally, lift both "top" and "bottom" 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 upper movements are intended only for the back - they perfectly work the abdominal muscles, forcing them to maintain tension (plus, the muscles are tensed in a different way than under direct load).
Stand up, lean forward and place your palms on the floor. Pull your abdomen up and straighten your back. Stand like this for a few seconds, keeping the muscle tension. Maintaining this position, begin to "walk" in place, bending and unfolding your knees.
SP is the same. Alternating the movements of your arms ("walking" with them), gradually take the position of the body, as in push-ups from the floor, then start the reverse movement and return to the PI.
Reviews
Strength exercises to lose weight on the abdomen and sides are very effective - it is important to do them regularly, not from time to time. Do not forget about cardio - it significantly accelerates the weight loss process.