Effective exercise for slimming the abdomen and sides for women and men. Training program

To get rid of the flabby soft abdomen and the sides hanging over the elastic line, intensive exercise, semi-starvation diets, constant weighing on scales and measuring with a tape are used. However, these methods of dealing with the defect are sometimes completely useless, and losing weight in the waist area is difficult.

Causes of the appearance of fat in the waist area

Fat on the belly and sides is called a "life buoy" and there is a logical explanation for this - it is there that a strategic reserve of energy is collected in case of "unforeseen hunger times." Normally, its amount does not exceed 15% of all fat in the body, and it perfectly protects internal organs from injury, overheating and hypothermia.

Fat is deposited in the waist area between the internal organs and between the skin and muscles. Internally, the accumulation is called visceral fat, and externally, subcutaneous fat. It is very difficult to get rid of them.

The reasons for the appearance of fat in the waist area:

1. Heredity.

The genetic predisposition of the body to store excess energy in the storage of fat in this area is characteristic of endomorphs. With a normal percentage of fat, they may look slim, but if you exceed it, and the accumulation of fat in this area will not keep you waiting.

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

The body spends only 7% of the energy it receives for the processing of carbohydrates, the rest of it begins to be absorbed already on the tongue. If there is an excess of these elements, then fat is deposited primarily on the stomach.

Glucose is instantly absorbed by the body, stimulating insulin production. For athletes and bodybuilders, this is a real salvation for high-intensity training and weight gain. Glucose provides quick, short-term energy that can help increase workout performance.

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

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 belly fat. It affects women in the same way, only not so intensely.

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.

Habitual calorie intake during the day without sufficient calorie consumption will be deposited in body fat. However, a 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 economize 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 too long delivery to cells. Those, in turn, signal not saturation to the brain, but he to the stomach. As a result, a person eats much more food than he needs and provokes the accumulation of fat.

5. Insufficient fat intake.

Contrary to popular belief, fat is not deposited in the flanks and abdomen at all, but insufficient intake can lead to obesity. Of course, not all types of fats are healthy, but it is monounsaturated acids that 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 blood 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. Insufficient food intake.

When a person overeats and gains subcutaneous fat, it is always clear what needs to be fought in order to acquire a beautiful body.

However, it happens that a man or woman eats small portions of 500 kcal 1 time per day, and at the same time the volume and weight stand still for weeks. Yes, at first there was a good decrease, but then the well-known “plateau effect” appeared and no tricks help to move it from a certain point.

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

• heat transfer decreases;
• the growth of nails and hair slows down;
• digestion of food worsens;
• constipation increases;
• assimilation of useful elements is delayed;
• brain function worsens;
• the amount of muscle mass is reduced.

Moreover, the latter is 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. Typically, stress makes a person feel desperate and anxious to seize.

This is a natural process of the body and it is very difficult to fight it. Stress causes overeating, which leads to excess energy, which is converted into fat on the stomach and sides.

8. Muscle flabbiness.

By themselves, a person can be thin and have a normal percentage of fat around the waist. However, a bulging flabby belly makes one think that there are too many fat cells, and a person sits on a strict diet and begins to engage in cardio training.

In this case, this system is not only ineffective, it can bring real harm: a lack of calories can provoke the 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". Body wraps, baths or saunas are just placebos. 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 fluid re-fills dehydrated cells, disappointment comes - volumes and weight again return to their former figures.

Exercise is just one way to reduce belly and side fat.

The main thing is to adhere to the basic rules:

• cardio training should come first in the training plan;
• class time should not be less than 40 minutes;
• a shortage of energy is required;
• you will have to forget about the extra calories spent - you need to either adhere to proper nutrition, or put up with the presence of fat;
• not all exercises on the muscles in the waist will help reduce volume;
• while performing twists, the back should be bent;
• you do not need to make jerky movements, otherwise you can damage muscle fibers;
• fat will not go away locally;
• when doing exercises, charmingly follow the pulse.

Best exercise for weight loss

You need to be prepared for the fact that fat on the belly and sides will go away slowly, even with a diet. The easiest way is for men - their body is not adapted to retain excess energy and successfully part with them, one has only to get out of the comfort zone and start exercising.

It will be more difficult for women, since they have more body fat, and not all of it is easy to break down. Fat from the waist area leaves almost the last.

Running in place in a lying position

A slimming exercise for the abdomen and sides that works well for all the muscles in the body. Refers to a type of cardio exercise that increases calorie expenditure.

Performance:

• take emphasis on outstretched arms;
• pull one leg to the chest, leave the other straightened;
• support on socks and palms;
• start the exercise, pushing off the floor with socks and alternately bringing and taking legs to the chest;
• you need to bend and unbend your legs with the greatest amplitude;
• the abdominal press must be kept tense during the entire exercise;
• exhalation must be done while pushing off the back leg, and inhalation at the time of its landing at the chest.

Plank

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 at shoulder level;
• hold the position for the required amount of time.

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Side bends

In no case should girls do the exercise with weights, since there is a risk of adding waist volume by increasing muscle mass.

Exercise technique:

• feet shoulder-width apart, arms straighten in different directions;
• on exhalation, make a twisting movement to the right;
• straighten on inhalation;
• repeat in the other direction.

Bending to the side with raising the leg

Exercise technique:

• put the right hand behind the head, tear the right leg off the floor or make a light emphasis on the toe;
• with an exhalation, make a twisting movement with the body and leg towards each other;
• straighten with a breath;
• after completing the required number of times, change the side.

Classic press swing

One of the best abdominal exercises.

Exercise technique:

• take a recumbent position with bent knees;
• hands behind the head;
• with an exhalation, raise the body, with an inhalation, lower;
• the back during execution should be in a bent state.

Aerobic exercise

This is a low-intensity exercise based on correct breathing techniques. Thanks to the efficient supply of oxygen, there is a better oxidation of fats and the successful use of their energy instead of glycogen. Such exercises can be performed for a long time.

Exercise for slimming the abdomen and sides, which is related to aerobic activity, has a beneficial effect on:

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

Types of aerobic exercise:

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

It is necessary to perform the exercises more often 3 times a week and more than 40 minutes and at the same time to breathe regularly 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 during exercise the body spends a huge amount of energy, which it takes in the first 20 minutes from carbohydrate reserves, and only then from fat.

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

The indicator for each person will be individual, and you can calculate it using the following formula:

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

Effective cardio workouts include:

• sprint or interval running;
• jumping rope;
• Cycling at high speeds or on terrain
• circuit training;
• crossfit;
• kickboxing.

It is necessary to perform the exercises from 3 times a week for more than 40 minutes.

Power training

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

For men, strength training will help them achieve well-defined cubes and a sharper waist. In the future, the accumulation of fat in this area will be much slower.

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

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

What is strength training:

• powerlifting;
• horizontal bars and parallel bars;
• strength training exercises;
• classes with a kettlebell.

Breathing exercises

Special breathing exercises have a beneficial effect on slimming the abdomen and sides. This trend 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 the blood is saturated with oxygen, fats are oxidized. At the same time, it is necessary to inhale and exhale with the stomach in order to work out this particular area. Classes should be carried out daily, several times a day.

Lessons with a load

Weighted shells stimulate muscle responsiveness during certain types of exercise.

Classes with a load help:

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

Types of weights for burdening:

• weights;
• discs of various weights;
• dumbbells;
• ankle weights.

Swimming

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

Loading underwater is very different from exercising on land, since the body is in a state of weightlessness... There is no detrimental effect on the spine and joints; also, due to the impossibility of performing jerky movements, the risk of injury is reduced. Swimming uses all the muscles in the body and is absolutely safe for the cardiovascular system.

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

Exercise for slimming the abdomen and sides

Exercising in the morning is great for invigorating, helps the brain get into work faster and improves mood. And the benefits of it are undeniable - spending only 10 minutes a day, you can lose 6 kg of fat in a year without changing your lifestyle.

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

Raising the legs

Performance:

• lie down straight, place your hands along the body, rest your palms on the surface;
• with an exhalation, raise your slightly bent legs up, not reaching an angle of 90 ° C;
• with a breath, without touching the surface with the heels, lower your legs.

A bike

Performance:

• lie down straight, press your knees to your stomach;
• start rotational movements first with one leg until it returns to its original state, then with the other;
• there should be the widest possible movement;
• breathing is even;
• continue for at least 2 minutes, accelerating as it warms up.

Cat

Perfectly stretches the spine and helps to tighten the stomach.

Performance:

• get on all fours, back straight;
• with a breath, bend your back, relax your stomach, gently tilt your head back;
• with an exhalation, slowly bend the back, with an effort tightening the stomach, the head is directed slightly downward.

Turns

Performance:

• sit on the buttocks, bend your legs slightly at the knees, tilt your torso back;
• arms outstretched in front of you;
• with an exhalation, turn the body to the right;
• restore the primary state with an inhalation;
• repeat in the same way for the other part.

Back bends

It trains flexibility well and helps to improve the balance of the whole body.

Performance:

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

A simple home exercise set for women

It is very convenient to work out at home as you do not need special clothing or extra time to get to the gym. Such classes are ideal for novice athletes and those who do not want to pump their abdominal muscles, but only slightly tighten them.

A set of home exercises:

Burpee

Performance:

• straighten up, legs are narrower than shoulders, arms are relaxed;
• with an exhalation, take an emphasis on outstretched arms, take your legs back with a jump;
• push up;
• with a push of the legs, pull up to the chest, straighten up and jump up.

Air twist

Performance:

• legs together, arms along the body;
• with an exhalation in a jump, turn the lower body to 90 ° C;
• with a breath, return to its original state;
• repeat in the same way for the other part.

Side bar

Performance:

• lean on the palms of outstretched hands, socks together;
• take one hand until the body is completely turned by 180 ° C;
• socks together;
• hold the position for as long as possible, without falling over or bending or bending the side;
• change sides.

Side crunches

Performance:

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

Vacuum

An ideal exercise for the abdomen and sides, no contraindications.

Performance:

• lie on the floor, put your hands along the body;
• take in air with your chest, relaxing the abdominal muscles;
• with an exhalation, 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, take your arms back as much as possible, resting your palms on the floor with your fingers on yourself;
• take emphasis on the palms, the body should be in a straight line, the head looks 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 the torso and arms off the floor and pull them to the knees;
• with a breath, lower back.

Twisting

Performance:

• lie on the floor, legs bent, arms behind head;
• with an exhalation, raise the body, slightly tearing off the shoulder blades, while you need to touch the opposite knee with your elbow;
• with an inhalation, restore the initial state.

Twist bike

Performance:

• lie on the floor, set your feet above the floor at 45 ° C, palms behind your head;
• the body is raised, the lower part of the blades does not separate from the floor;
• with an exhalation over the stomach, touch the opposite knee and elbow;
• restore the primary state with an inhalation;
• repeat on 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 the back;
• start swinging back and forth.

Lateral slopes

Performance:

• take the weight in the palm of your hand and straighten up;
• the arms are relaxed, the legs are the same at shoulder level;
• without lifting the forearms from the body, bend first to one side, then to the other;
• inhale on the rise, exhale on the slope.

Using the hoop

Contrary to popular belief about the benefits of a slimming hoop in the waist area, 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 correct proportions.

It is best to use a special medical hoop with massage balls, as it affects the waist area deeper. After the first lesson with hula hoop, bruises appear in 98% of cases. They disappear after a few days and recur in only 30% of episodes.

Waist Slimming Hoop Exercises:

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

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Gym program for women

Exercises in the gym for slimming the abdomen and sides have undeniable 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, arms out in front of you and hold a 5 kg disc;
• with an exhalation, turn the body to the right side;
• restore the primary state with an inhalation;
• do the same on the other side.

2. On the bench.

Performance:

• sit on a bench, raise your legs and bend a little, throw your body back a little;
• arms out in front of you or holding the edge of the bench close to the buttocks;
• with an exhalation, pull the body and legs at the same time to the stomach;
• with an inhalation, withdraw to the primary state.

3. Twisting while sitting in the simulator.

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

Performance:

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

4. Using the top block in the crossover.

Performance:

• set the required resistance weight;
• stand sideways, holding the handle with your hand;
• with an exhalation, pull the weight towards the far knee;
• restore the primary state with an inhalation;
• repeat with the other side.

5. Emphasis on the simulator.

Performance:

• stand behind the back;
• set the forearms on the armrests, clasp the handles with your palms;
• transfer weight to your hands, leaning your back back;
• pull your legs to your chest and not completely lower them;
• socks should point straight down;
• pull up on exhalation, lower on inhalation.

For men

1. Raises the legs on the horizontal bar.

Performance:

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

2. Classic press.

You will need a bench with a reverse slope to create strong tension.

Performance:

• sit on a bench, hooked on the handrails intended for the legs;
• palms behind the head or fasten in front of the chest;
• lower the torso to the tension of the abdominal muscles, without putting the back on the bench;
• to rise to the primary state;
• breathing on the rise, exhaling on the bottom.

3. Slopes in the lower block of the crossover.

Performance:

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

4. Block frame.

Performance:

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

Contraindications to exercise

There is no need to risk health if there are the following indications:

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

Rationalization of nutrition

First of all, you need to forget about the concept of "work off the calories eaten." It has long been proven that systematic overeating, especially of sugar-containing foods, and their subsequent burning does not lead to weight loss, but it perfectly contributes to the appearance of a feeling of overtraining and an increase in stress for the body.

Reducing the percentage of fat will require a competent approach to nutrition. You can't give up fats and carbohydrates, because the endocrine system can suffer from a lack of them. The 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 of 20/30/50 (you can slightly change it to 30/30/40).

But the number of calories can be reduced by 10% of the norm, and this will not affect the state of health in any way. Slow weight loss will begin, while not muscle mass, but fat mass will be consumed.

Grocery list:

Expected results

It should be borne in mind that people who are overweight will lose weight many times faster. And those who have a problem with muscle laxity will spend less time toning them up.

On average, significant results, noticeable to others, will come in the first 4 weeks of regular exercise and strict adherence to proper nutrition. And it will take at least six months to completely bring the abdomen and waist in order.

Author: Diana T.

Article design: Mila Friedan

Video: Exercises for losing weight on the abdomen and sides

How to get rid of the stomach and sides with exercise: