Weight loss exercises performed without proper preparation and supervision may not produce the desired results. The area of the abdomen and sides is the most problematic for a woman and requires an integrated approach to the training process.
The main components for effective weight loss are constant physical activity and proper nutrition. For maximum results, you can add cosmetic procedures to this list and switch to sports nutrition.
Weight loss rules through physical activity
In the gym or at home, it is impossible to get the desired result and save it in the future, if you do not follow the standard rules for using physical activity in order to lose weight.
And this:
- Correct food intake... Before the upcoming workouts, you should refrain from food (for 1.5 hours), but not starve the body. It is recommended to eat about 100 g of protein food 1 hour before visiting the gym. To be more effective, you can drink a shake with the addition of L-carnitine before your cardio workout. It will help activate the release of fatty amino acids in the body. After any workout (strength or cardio), within 1 hour, it is not recommended to consume carbohydrates, creating a "carbohydrate window" for the body.
- Exercises for weight loss of the abdomen and sides should be included in the complex of training for all muscle groups, regardless of the fact that for most women these are the most problematic areas. Exposure to physical activity on a specific part of the body (for example, thighs) can lead to the opposite effect. They will increase in volume, while the rest of the muscles in the body will remain out of tone and have a flabby structure.
- Correction is carried out only at the end of training... The reduction in body fat for each woman occurs individually. If the problem area is the stomach, this does not mean that when physical activity appears, it will decrease in volume. It is possible that the fat will start to leave in other places: the chest, arms and legs. If you need to focus on any area, then first, the whole complex of exercises is carried out (on all parts of the body) and only at the end of the workout an additional correction load is given to problem areas.
- Avoid maximum stress during training. Women always want to lose weight quickly and several sizes at once, so when they get to the gym, they give themselves the maximum load. Its overabundance, which can be expressed in the frequency of training or their duration, leads to overwork of the nervous system. At the initial stage, 1 workout per week for 60 minutes each is enough, with a subsequent increase in their number.
- Eliminate the simultaneous cardio and strength training. Some elements of cardio should be done before strength training, but for a limited time. For example, use a treadmill or bike for 10-15 minutes before starting strength training. This procedure will help in warming up the muscles and preparing them for further stress.Themselves cardio workouts should be performed separately from strength, on a different day, and have the same duration (60 minutes). It is unacceptable to conduct 2 workouts in a row in order to prevent overstrain of the body.
Strengthening the abdominal muscles for weight loss and tummy tuck, sides at home
Exercises for slimming the abdomen and sides require initial preparation. It is necessary to tone the muscles in order to then give them physical activity.
For this stage, it is not necessary to visit the gym, since this can be done at home, which does not require the presence of sports equipment. Performing elementary exercises will not only help prepare and tighten the muscles, but also start the process of losing weight in the body.
Cardio workouts
Cardio workouts are designed to maximize muscle engagement and prepare them for future physical activity. All types of training, including strength training, begin from this stage. The high rate of contraction of the heart muscle contributes to the enrichment of the muscles with oxygen and toning them.
You don't need to use a treadmill to accomplish this task, as is common practice in gyms. Some types of cardio exercises can be used at home.
| Exercise name | Execution technique |
| Jumping from the squat. | In the initial position, the body is upright, the arms are directed along the body, the legs are shoulder-width apart. When you exhale, you need to quickly sit down, leading the pelvis as far down as possible (towards the floor), then jump up, at the same time stretching your arms up. Then return to the starting position. In order to engage most muscles in the exercise, an upward movement of the arms is necessary. |
| Military jamp | In the initial position, the woman is in a squatting position, resting her hands on the floor. The palms are spread out, completely lying on a horizontal surface. On exhalation, the legs abruptly (in a jump) move backward until the knees are fully extended. The position of the body should take a pose of preparation for a push-up. From this position, the legs, also in a jump, return to their starting position. Then the body straightens and takes a "standing" position. The exercise is performed quickly, counting, and repeated from a sitting position. |
| Caterpillar | In a standing position, place your feet shoulder-width apart, lower your arms along the body. As you exhale, the body bends forward until the palms are completely on the floor. Initially, you can bend the knees of the legs. After the limbs are on the floor, you need to start moving forward on your hands. The steps continue until the body takes a position parallel to the floor. At this moment, you need to fix yourself for a few seconds, after which, with similar (step) movements, pull your legs to your arms, being in a bent position. After the exercise, the body straightens and returns to its starting position. |
| Plank. | The most effective exercise for connecting almost all muscles in the body. Despite the static performance, it has a positive effect on muscle tone and weight loss.
The body should take a position similar to performing a push-up, then bend your arms at the elbows and rest them on the floor. The position of the hands doesn't really matter. They can be parallel or aligned with each other. In this position, you need to stay as long as possible, while the back remains flat, the body is as elongated as possible. |
| Explosive push-ups. | The body, before starting the exercise, is in a position similar to a regular push-up. The technique is the same, but with 1 difference. After the body has lowered to the floor, it must be pushed as sharply as possible into the back position so that the hands are off the floor. At this point, clap your hands under the body. At the initial stage, you can simply lift your hands off the floor, without making a clap. |
Abs exercises
Exercises to lose weight on the abdomen and sides involve almost the same muscle groups. These zones need a particularly careful study, since the main fat deposits are concentrated in them.
5 exercises to help you lose weight and tighten your belly:
| Name | Execution specifics |
| Straight twists. | To perform, you need to lie on the floor in the starting position: close your hands in the lock behind your head. Tear your legs off the floor, bend at the knees to form an angle of 90 °. Exhale, and pull the body to the bent legs. In this case, the legs should not move. You can additionally help the elbows of the hands by pulling them towards the knees. Being at the end point, take a breath, and descend back on it. During the exercise, the legs are constantly bent, and do not fall to the ground until the end of the entire approach. |
| Reverse crunches. | The body and legs are in a position similar to a straight twist. The arms are extended parallel to the body, palms facing down. On exhalation, the pelvis breaks off the floor and is pulled up to the chest. The back does not come off the floor at this time. The knees do not extend until the end of the set. When the chest and knees touch, you need to hold in this position for a few seconds, after which (on inhalation) return to the starting position. |
| Two-stage leg raises. | Give the body a horizontal position while lying on the floor. Combine the legs, and stretch the socks. Place your hands horizontally to the body, remove the hands behind the back in the lumbar region. As you exhale, raise your legs in a straight position above the ground, at an angle of about 15 °. At the extreme point, hold them for a few seconds. Continue lifting your legs until they are perpendicular to the ground (90 ° angle). At the extreme point, they will again linger for a few seconds, after which (while inhaling), lower their legs to the ground. During the exercise, the head should not come off the floor. |
| Raising the hips. | Lying on the floor, bend your knees, while your feet are also on the floor. Hands are extended along the body, palms are directed to the floor.
As you exhale, tear the pelvis off the floor and lift it up. At the same time, the back should remain straight, no deflection is needed in it. Stop for a few seconds at the extreme point, and then lower the pelvis down. |
| Vacuum. | Standing on the surface, in a relaxed state, place your feet shoulder-width apart. Put your hands at the waist or lower them along the body. As you exhale, draw in your stomach as much as possible, trying to make it touch the spine. Fix in this position. On exhalation, bring the stomach to a natural state, and then repeat the exercise. |
Exercises on the oblique muscles of the abdomen to tighten the sides
Slimming exercises are recommended in the morning. This allows you to tune the body to active work and tone it up. After doing the exercises using the abdominal muscles, you need to devote time to the oblique muscles, which are responsible for the formation of the sides, hips and waist.
5 exercises to help you lose weight in the lateral area:
| Name | Execution specifics |
| Tilts in opposite directions. | Being horizontal, put your feet shoulder-width apart. At the same time, extend your arms and raise them above your head. It is more effective to perform this exercise using a weighting agent. If dumbbells are not available, it is advisable to use empty plastic bottles filled with water. The weights are taken into the hands and raised above the head. As you exhale, tilt your body to the right until you feel a stretch of the muscles. Back out on exhalation. Repeat the tilt to the other side. During the exercise, the body should move in a vertical plane. It is not allowed to tilt forward or backward. |
| Rock climber. | In the starting position, the body is located in the same way as in preparation for push-ups in the lying position. As you exhale, without lifting your hands from the floor, pull your left leg to your chest. This must be done in a jump. Then, just as in a jump, return the left leg to its starting position, and at the same time pull the right leg to the chest. The exercise is dynamic, reminiscent of fast movements up a rock. |
| Side lunges. | The body is upright, the legs are at a short distance from each other. The arms can be extended parallel to the body, or bent at chest level. After exhaling, a step is made to the left while squatting on the left leg. The right leg remains straight. The movement is similar to an exercise using a side step. On exhalation, return to an upright position and do the same to the other side. The entire approach is performed at a fast and rhythmic pace. |
| Oblique twisting. | In a supine position, bend your legs so that a perpendicular is formed in the knee area, rest your feet on the surface. Hands are removed behind the head and bent at the elbows. As you exhale, the chest rises up and turns to the right. In this case, the left hand is extended and touches the opposite (right) thigh. On inhalation, the arm and body return to their starting position. On the next exhalation, the exercise is repeated in the other direction: now the right hand touches the opposite (left) thigh.
At the initial stage, when turning the body, you can lean on the elbow of the opposite hand. |
| Raising the legs from a lateral position. | Lying on the floor, stretch your body and turn onto your right side. Stretch your right hand in front of you and put it on the surface perpendicular to the body. During the exercise, this hand can be used as a reference. Remove the left behind the head. On exhalation, simultaneously raise (tear) the body and legs from the floor as high as possible, remaining in a horizontal position. When done correctly, this exercise is similar to a lateral bend. When exhaling, return to the starting position, repeat the exercise several times. Then turn over on the other side and do the same. |
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Exercises for slimming the abdomen and sides can be performed both with ordinary gymnastic and with the help of elementary sports equipment, which include jump ropes, elastic bands for fitness and fitballs.
In those types of exercises where it is impossible to use equipment, weights in the form of dumbbells can be used for maximum efficiency (in their absence, plastic water bottles).
Slimming equipment usage:
- Instead of cardio workouts in the gym, you can resort to using a rope. Various types of jumps on it are recognized as one of the most effective exercises for the development and strengthening of the heart muscle. The jump rope is a versatile exercise machine. For a full-fledged cardio workout, you need to alternate regular jumps with crossed, on 1 leg, in different directions and double. During the execution of simple jumps, the maximum load on the muscles is given, other types can be used as rest, slowing down the rotation of the rope.
- At the initial stage of training, it is not recommended to use devices that increase the load. In the event that a woman is already prepared and wants to increase the effectiveness of training, you can use elastic bands for fitness. Most side and leg exercises involve alternating leg swings. If, when performing these exercises, a circular fitness elastic band is put on the lower leg of the legs, then the load on the legs increases. Their use is useful if the process of losing weight has already been completed, and it is necessary to achieve the manifestation of muscle relief.
- Using a fitball for abdominal and oblique exercises can both make them easier (for beginners) and complicate (for trained women). If there is not enough muscle strength to lift the leg up (for example, from a prone position), then the task is simplified if you put a fitball under your stomach. It can also be used to increase the load.When the body is on the surface of the fitball, the amplitude of the swing of the legs and arms increases, which makes it possible not only to strengthen the muscles, but also to stretch them.
Training program for a week, a month for women
Depending on the athletic form and weight of the woman, the correct distribution of physical activity is required. If this happens in the gym, it is better (at least once) to contact a professional trainer so that he draws up the necessary schedule and set of exercises.
In the case when training is carried out independently and at home, you need to start with 1 strength training and 1 cardio per week. At the same time, spend them every other day, alternating among themselves. At the beginning of training, a set of exercises requires a minimum number of approaches in order to prevent general discomfort. Subsequently, the number of approaches can be increased.
An approximate program for the abdomen and sides for 1 week (should be included in the general training complex):
- Monday... Side bends (15 times in each direction), 1 set + oblique twisting (10 times in each direction), 1 set + leg raise from a lateral position (10 lifts for each leg), 1 set.
- Tuesday - rest.
- Wednesday - a workout entirely dedicated to cardio.
- Thursday - recreation.
- Friday... Military jamp for 1 minute, 1 set + rock climber (1 min), 1 set + oblique twisting (10 times in each direction), 1 set.
As you get used to physical activity, after 1-3 weeks, you can gradually increase the number of approaches or the number of exercises performed.
Slimming exercises, like all physical activities, have their own contraindications. In the case of a medical ban on sports and insignificant fat deposits in the abdomen and sides, training should not be performed.
Article design: Anna Vinnitskaya
Videos on abdominal and side exercises
How to flatten the belly and remove the sides: