Remove the sides and stomach. Simple exercises for women for a week. Training program

Sagging belly and sides are considered the most pressing problem for women. Various methods are used to remove them. You need to work a little, eat right and use the simplest exercises. Following the rules and instructions, you can independently get back in shape in a couple of weeks.

Training rules at home

It is impossible to remove the stomach and sides (simple exercises in this case may be more effective than power loads) with only one load.

There are several of the most important rules that must be followed to restore the previous shape:

1. The first rule concerns cardiac training... To get rid of the sides and find a slim figure, you need to adhere to an aerobic load. Without it, no result will be achieved. Cardiac training should be done regularly up to 4 times a week. If classes are held on an exercise bike, treadmill, ellipse, you need to use a heart rate monitor. In the fat burning area, it is important to keep the heart rate at a normal rate. Also maintain the interval, doing first at a medium pace, then at a high pace, and repeat again.
   
2. The second rule applies to proper nutrition... It is necessary to adhere to the correct diet along with fitness. If there are no restrictions on food, then weight loss will become impossible. There is 1 formula, which says that you need to use more energy than you consume. Together with cardiac training, you can quickly achieve the desired goal and get rid of the sides and abdomen. On the day of classes, you should not eat 1 hour before meals, also after within 3 hours. It is not recommended to eat food after 19 hours. Separate meals must be observed, which includes restriction of flour products, meat and potatoes, whole milk. Fermented milk products, olive oil and everything that is useful are welcome. Drink more than 1 liter of still mineral water during the day.
3. The third rule is functional exercises... In addition to separate meals and cardiological exercises, you also need a power load. In order to burn fat throughout the body, it is recommended to diversify fitness with functional training. The method helps to fight the stomach and sides.

It is necessary to pay attention to the strength exercise "Plank", thanks to it, the largest area of ​​the corset muscles is involved. That is why this exercise is considered very useful.

There are different options for performing the "Plank", they must be performed sequentially:

• full plank on outstretched arms (1 min);
  
• elbow plank (30 sec);
• an elbow plank with a raised leg (30 sec);
• side plank (30 sec);
• full plank on straightened arms (30 sec);
• elbow plank (1 min).

Fat burning exercises

You can remove the sides and stomach (simple exercises will help you overcome the problem faster) on your own in a couple of weeks. To obtain the desired results, fat burning workouts should be done every other day.

Set of exercises number 1

Physical exercises are aimed at quickly eliminating folds, excess weight, and flabbiness from the abdomen:

1. Lying on your back, put your hands under the back of your head, bend your lower limbs, feet should be shoulder-width apart, connect your knees. On exhalation, raise the body and touch your nose to your knees. On inhalation, lower the body down. Beginners should do this up to 10 times. For those with more physical capabilities, you can perform the exercise up to 20 times or more.
2. Lying on your back, put your hands, palms down, under the gluteal muscles, stretch your legs forward and perform "scissors", while raising your heels no higher than 15 cm, with your shoulders pressed to the floor. Repeat the lesson in 3 sets of 10 times.
3. Lying on your side, hold your head with one hand, place the other hand on the floor in front of your stomach. Raise both legs, the higher the better, then gradually return to the previous position. Repeat this 10 times, do the same on the other side.
   
4. In a supine position, straighten your legs, put your hands near your hips. On exhalation, lift the pelvis up and linger for 20-30 seconds, simultaneously drawing in the abdominal muscles. On inhalation, return to the starting position. Do this in 2 sets of 10 times.

Set of exercises number 2

Classes are aimed at eliminating problems in the lateral area:

1. In a standing position, place your legs slightly wider than your shoulders, while bending slightly. Place your hands in the form of a lock behind your head. Move the body forward slightly. Perform inclinations to the left, then to the right. Do this in 3 sets of 10 times.
2. Lie on the floor, put your hands behind your head and cross them with a lock. Put the heel of the left leg on the right knee, raise the body, while touching the elbow of the left hand to the right leg. Then take the previous position and change legs.
3. In a supine position, bend your knees, raise your body with your arms extended forward, while the shoulder blades should come off the floor.
4. Lie on your back, bend your knees and place them closer to the gluteal muscles, put your hands directly near the body. Twist. The shoulders should be pressed to the floor, the knees should be lowered down one by one.

Strength exercises

It is recommended to start training with simple exercises, but the easiest is one-piece exercises using minimal weights. Strength physical exercises are recommended to be applied no more than 3 times a week. The duration of classes is not recommended to exceed more than 1 hour.

Extension of the lower limbs in the simulator

First, it is necessary to correctly set the position of the back of the simulator and the distance to the stops for the lower extremities so that the initial position is correct. Feet should be in contact with the roller on the simulator with ankle. The front edge of the chair should be under the knees.

The back should fit snugly against the back of the simulator chair, while the natural deflections of the spine should be preserved.

During training, you need to smoothly unbend your knees. In the starting position, inhale, and when exhaling, straighten the lower limbs to a horizontal position. Return to the previous position.

Flexion of the lower limbs in the simulator

First, it is necessary to correctly set the position of the back and the distance to the stops. The front edge of the chair should be located under the knees so that the axis of the direction of rotation of the pivot area of ​​the simulator is combined with the direction of rotation of the knees. From above, you need to fix the hips with a roller over the knees.

At the starting position, inhale, then, while exhaling, gently bend your knees. Return to the previous position very carefully, controlling the burden.

Raising arms to the sides on the simulator

You need to sit in the simulator and grab the handles, the elbows should be slightly bent, the seat should be adjusted so that it is parallel to the ground. During exercise, the back of the simulator must not be torn off. Inhale in the starting position and, while exhaling, bring your hands together in front of your face. Calmly return to the previous position.

The workout can be supplemented with vertical pull on the simulator and pull to the chest.

What exercises do you need to do to remove the stomach and sides?

Simple exercises will help to remove excess fat in the abdomen and sides, subject to daily physical exercises. However, it is not worth giving up additional exercises, with the help of which you can influence fat deposits in problem areas. It is preferable to engage in aerobic physical activity.

It is thanks to them that you can burn fat, and not add muscle tissue at the same time:

1. Run, which is recommended to be engaged in any weather outdoors, as well as at home on a treadmill. This is the most optimal method of burning fat, which is included in the exercise program for weight loss.
2. Exercise bikeis considered the ideal companion for those who want to get rid of the belly and sides. If possible, it is better to buy a real bike.
3. Stepper, it is a very convenient simulator, thanks to which you can optimally organize physical activity on problem areas. The price is not very expensive, it does not take up much space in the room.
   

In the absence of sports equipment, you can use other methods, but less effective, to get rid of the sides and abdomen at home.

It:

1. Hula Hup (known since childhood), effectively affects the abdomen and waist. It can be massage with a convex side. If you do it daily for up to 40 minutes, follow a low-calorie diet, the results will not take long.
2. Exercise to strengthen the absis considered an important physical exercise. Lying on the floor, raise your torso with straight legs. You can make your workout harder by bending your knees. Due to the complication, the physical effect is expanded to a large muscle group.
3. Breathing exercises, is considered a justified method of physical pressure if you perform it every day. Due to the correct performance of gymnastics, you can effectively work out the abdominal muscles, while still enriching the entire body with oxygen. Useful in this case will be abdominal breathing with the diaphragm, but not chest breathing with the shoulders.

There is another effective lesson that helps to get rid of the belly. It is performed lying on a hard surface. You need to raise vertically straight legs. Then complicate the workout, raise the pelvis with your legs. Thanks to this exercise, the load on the lower abdomen will increase.

Exercise plank

This is a very powerful exercise. During this pose, a strong tension of all muscles occurs. The longer you stand, the more effective the load will be. You can do it yourself at home to eliminate the belly and sides. This exercise is done while lying down. You need to stand on your elbows, and place your feet on your toes.

The back is straight, there is no need to raise the pelvis high. So you need to stand for at least 30 seconds or 50 seconds to start. You need to repeat the bar 4 or 5 times during the day.

Jumping rope

To remove the sides and abdomen (simple exercises in this case may be more effective than strength loads) effective jumping rope at home will help. You need to jump several times during the day. The expected results can be seen in a week. With the help of a rope, you can not only lose weight, but also have fun.

You need to jump rope correctly:

• elbows should be almost pressed to the body;
• the back should be straight;
• twist the rope with your wrists;
• coordinate the body in one pose;
• jump and land on toes, do not touch the whole foot to the floor;
• you can't jump high;
• monitor your breathing.

  

Skipping rope can be supplemented with other exercises for the benefit of the abdomen and waist:

• in a sitting position, straighten your legs, with a folded rope, reach your legs;
• stand up straight, put the folded rope in your hands, lift it up and bend over;
• sit on a hard surface, put your left foot forward, fold the rope 4 times and rest against it with your other foot, lean back and pull your right knee towards you (the press should be tense).

Twisting

They used to think that for a slim and sexy tummy, it was necessary to pump up the abs. However, this is not at all the case. You can use a more perfect action for this purpose. You need to lie on the mat, put your hands behind your head, bend your legs at the knees, and rest your feet on the floor.

Then raise the body, perform a twisting in the abdomen and once again raise a little. Return to starting position. So repeat up to 35 times in 4 sets.

Side crunches

Side crunches come in different variations.

The most versatile version is considered in the prone position:

1. Lying on a hard surface, you need to bend your knees and take them to the side. The right hand is removed by the back of the head, and the left must be bent and put on its side on the right side. In this way, you can feel the activity of the oblique muscles.
2. When exhaling, it is necessary to strain the lateral muscles and twist the torso, while the shoulders should be raised up. It is necessary to concentrate on the shoulders and oblique muscles. When moving to the left side, you need to raise the shoulder by at least 2 cm. The oblique muscles should be tense all the time. Do not strain your neck and bring your chin closer to your chest.
3. When inhaling, you need to return to the previous position.

This exercise, in addition to other twists, must be performed many times, while the exercise should not be burdened. Can be performed in 3 sets of 25 times in each direction.

Leg Raise Exercise

Do the exercise slowly. Start practicing with the easiest option, by raising your legs one by one. In a prone position, you need to firmly press the lower back to the floor, put your hands behind the back of your head. When raising the leg, an acute angle is formed, it must be held and slowly lowered down. Also repeat with the other leg.

The middle exercise is performed with both legs. In a lying position on a mat or rug, you need to connect your legs and press your lower back. In this case, you do not need to raise your head. Raise your legs slowly, hold the position and smoothly return to the previous position. Do a repetition.

The heaviest option with amplification. When performing it, a load with a certain weight is suspended on the lower limbs. The legs need to be raised and held in position for a few seconds. Then, when the legs are going down, do not touch the floor. Do this in 3 sets of 30 times.

With regular exercise, the body gets used to the stress.

This exercise will not give any results if done alone. Must be combined with other abdominal exercises. The exercise is performed gradually. For beginners, it will be enough to start with 1-2 sets of 10 times.

When the body gets into the habit, it will be possible to increase the load. In order to improve the overall muscle load, you need to do exercises every day. The first 2 days, strengthen the press with the number of approaches. The other 5 days you need to exercise to stay active.

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A bike

There are many variations of the bike exercise. However, in order to do it correctly, you need to start with the basic easy option. The exercise begins slowly for 3 to 7 seconds for each elbow and knee pull. You need to perform 10-12 repetitions for 1 approach. On each side 5-6 times. In total, you need to do 3 or 4 approaches. Rest between them for 40 seconds.

Monitor your breathing during exercise... Exhale - pull the elbow to the knee, inhale - straighten up. If during exercise there is a burning sensation in the abdomen, then the exercise "bicycle" is performed correctly. If there is discomfort in the back and neck, then it is wrong.

Other exercises

You can remove the sides and stomach (simple exercises in this case will help you cope with the problem faster) with additional exercises at home.

These exercises are not ordinary, but effective for eliminating problem areas:

• it is necessary to regularly practice with the hoop for 1 hour;
• perform shallow squats and bends;
• jump rope every day from 5 to 30 minutes;
• apply a pinch or water massage to enhance the effect.

First, the body is warmed up, then fat burning manipulations are performed. After training, it is advisable to use option 2. A strong jet of water can be used to massage the abdomen and sides.

Training program for the week. Exercise complexes by day

You can remove your belly and achieve a slim figure thanks to interval exercises.

The training program, which is schematized for 2-3 weeks, is described in the table:

Before doing the program, you first need to warm up for 5 minutes and end with stretching, and so on every day. The set of exercises can be modified once every 2-3 weeks. For this, it is necessary to use different types of cardiac loads and change exercises to strengthen the abdomen.

Such activities will help not only remove the stomach and sides, but also improve health for many years. Simple exercise and regular exercise can reduce the risk of developing certain diseases, such as heart disease and cancer.

Article design: Anna Vinnitskaya

Video about exercises that remove the stomach and sides

How to flatten the belly and remove the sides: