Exercises for burning fat on the abdomen and sides for women, on the buttocks, basic. Workout program for the week

Most women, having found excess belly fat, try to find some kind of exercise to burn it. In doing so, many mistakes are made.

How to determine the ideal waist: formulas for calculating

Various formulas and techniques are used to determine the ideal indicators of body proportions. For example, the calculation of the ratio of the waist circumference to height is used: k = L / H * 100, where L is the waist circumference, H is the height.

Long-term observations allow us to judge the approximate parameters in which the body of a healthy woman should be.

The same applies to the formula for determining the ideal weight: height - 100 with 5% amendments for every 10 cm of height.

It is also based on the average indicator and nothing more.

The body is considered close to ideal if the waist circumference is 15 cm less than the hip circumference, and the latter is equal to the chest circumference.

Easier to define in this way: the waist circumference is equal to the weight in kilograms. This formula is, on average, valid for a height of 160 to 178 cm. And according to McCallum's formula, the waist circumference is 70% of the chest circumference.

In fact, there are much more tolerances and it is unacceptable to take such statistics seriously. After all, the long-outdated 90-60-90 indicator came from Hollywood in the 50s of the last century. No formula takes into account any lifestyle, or genetic factor, or physique, and even more so race.

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When training is needed

The following factors should be considered as deviations from the norm (in the absence of diseases):

• an increase in the layer of subcutaneous fat;
• uneven skin (cellulite);
• pain in the lumbosacral and thoracic spine;
• dyspnea;
• weakness;
• high blood pressure;

• waist circumference over 85 cm;
• weight gain occurs for a long time.

If there are at least 3 of them and there is no diagnosis of any disease, it is necessary to take measures to change the lifestyle.

Contraindications to classes

Exercises to burn belly fat may be contraindicated.

Most often they are as follows:

• any diseases in the acute period;
• periods of rehabilitation;
• cardiovascular diseases accompanied by decompensation;
• dysfunctions of the respiratory system;
• diseases accompanied by the risk of bleeding opening;
• purulent processes of various etiologies;
• periods of menstruation.

The first and last paragraphs provide for a categorical refusal to conduct classes. But with all the rest, physical education is necessary. The only thing that needs to be taken into account is that classes should be carried out within the framework of physiotherapy exercises. 90% of the recommended exercises are related to exercise therapy.

Workout rules for women to lose weight in the stomach and sides

The most common mistake in building a training process is a rigid diet combined with exercise. After 1-3 months, it is noted that cellulite disappears on the sides, but the waist is practically absent. And the fatty layers are displaced down the abdomen and onto the lateral thighs.

The explanation of this process is simple: it is impossible to deceive the spinal cord, so it enters a period of hunger. It "includes" all the mechanisms of accumulation of reserves from that meager diet, which is offered by a losing weight woman. Energy reserves are created in completely non-standard places.

But this is also understandable: the body creates a protective barrier around the most important organs for procreation. From a medical point of view, this is called gynoid obesity. It is caused by genetic factors and is inherent mainly in young women.

Therefore, nutrition should clearly correspond to the level of physical activity.

The myths that a weight loss diet should have 1000 calories is unfounded. You should not go below 1100 kcal, and it is undesirable to raise the bar above 1700 kcal. In practice, it is more correct to consume 1100 kcal on a fasting day (once a week) and on days when training is not carried out for objective reasons.

Exercise to burn belly fat, combined with proper nutrition and cardio training, will bring significant benefits over time. But for this you need to be patient. The first rule of training is psychological readiness for a long and difficult struggle with your own laziness. Because the lack of results in the first weeks of classes is disappointing.

The morning should begin no later than 6.00 and not with a cup of coffee, but with a glass of warm (for whom health allows, then with lemon) water and a half-hour exercise, completed with a contrast shower (a swimming cap is required). The main workout should be carried out within an hour in the afternoon or evening.

The second is preferable, from 11.00 to 11.00 (in accordance with the usual biological rhythms). Most women cannot devote 2 hours a day to themselves, so cardio should be done throughout the day.

Total exercise:

• at the initial stage - 10;
• at the stage of basic training - 10;
• morning exercises - 15.

The breaks between exercises, given their low load value, should not exceed 10-15 seconds. to change position. Drinking during training should be limited: do not give up completely, but also drink no more than a glass of water. Drink in small sips during your workout to avoid dry mouth.

Separately, you need to think about the issue of clothing. It is recommended to use men's cotton underwear (thin), which is able to absorb moisture from excessive perspiration. A woolen tracksuit is worn over it, and in warm weather, sweatpants and a woolen vest.

Various types of wetsuits are breathable and are recommended when exercising in the rain. In recent years, such a home sports equipment as a crossbar has been popular. There are a lot of positive qualities in it, but for girls it is too dangerous: fastening with a spacer between the walls is not reliable enough.

In addition, it is extremely rare for women to have strong hands that can carry a high load. Therefore, there is a risk of a sudden fall. As a complete and even better replacement, we can recommend the installation of an inclined board at home.

Projectile advantages:

• safety;
• lighter exercise conditions;
• unloading of the spine.

To achieve the desired result, it is necessary to train the whole body. You need to start with the spine, since it is precisely because of its various deformations that the formation of an abdomen of unnatural outlines is observed.

Training rules for creating a relief on the stomach for girls

For girls who are trying to make their belly look like the standards of bodybuilding, you need to know that such reliefs are most often associated with the use of illegal drugs. Really achieving hypertrophied development of certain muscle groups is problematic. You need to swing the press, but with exactly the same load as the rest of the body.

The result of excessive stress on the abdominal muscles, along with positive factors, has a number of negative consequences:

• "Flat" waist due to increased volume of the sides;
• kyphosis (due to an imbalance in the development of the muscles of the back and abdomen);
• reduction of natural lordosis.

A few years after the end of training, the enlarged muscles become soft and overgrown with fat deposits. Usually such phenomena occur after 40 years.

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Basic abdominal and side exercises to help flatten your belly and narrow your waist

Any workout should start with a warm-up. Traditionally, it is believed that it should be running. Most use a treadmill. Running on it is acceptable for cardio training, but not suitable for warm-up: the technique of movements is strikingly different from natural.

It is more correct to use a complex of morning exercises at a high pace for warm-up (in 10 minutes it is really possible to warm up the body before the first drops of sweat appear). And since the exercises in question were initially taken from the complexes of physiotherapy exercises, it is much more expedient to include them in morning exercises.

Then there is no need to develop training programs. It is necessary to do the complex in the morning and in the evening (in the morning - at a slow, moving to a moderate, pace; in the evening - at a fast pace).

Twisting twists

Twisting is performed in a prone position, hands are brought to the back of the head. Having torn off the shoulders from the floor surface, turn the body as much as possible in one direction, then in the other. To complicate things, you can make a "bicycle" at the same time as the turns, accompanying the turns of the body with movements of the legs.

Side crunches

This exercise is considered one of the best for shaping your waist. Therefore, there are many options for its implementation. Many of these are exclusively suitable for gyms.

In its simplest form, this option is acceptable for homework:

Disadvantages:

• technical complexity (to perform in the described volume, high physical fitness is required, which in itself excludes options with the presence of significant body fat);
• the exercise does not provide for a large range of motion, and the resulting static stresses affect to a greater extent the endurance of the muscle, while limiting its elasticity;
• appointment - to give a relief to an existing waist;
• overload of the shoulder girdle and cervicothoracic zone, the load on which is higher than on the stomach.

Reverse crunches

Literally all sources recommend this exercise as the simplest and most effective for the development of the press.

Its technical description:

Crunches with vertical leg raises

The technique is a complete analogue of the previous one, with a slightly increased leg lift no longer to the chest, but to the head. In reality, this lift is accomplished by a stronger contraction of the rectus muscle and greater arch of the back.

Exercise "Bicycle"

Exercises to burn belly fat, popular in fitness, include another type on their list.

This is a lightweight copy of the previous two. The only difference is that the legs are not pulled both together, but alternately.

Turning lunges

Lunging exercises can be used to burn belly and thigh fat:

Exercise "Swinging Plank"

This exercise, like lateral twisting, is characterized by static loads. To perform, you need to take a push-up position, legs together, body, legs and head form a single line. In this position, be as long as you can withstand. The number of repetitions is 3.

Vacuum in the stomach

Vacuum is believed to be helpful in training the internal transverse abdominal muscles. The workout is done while standing. Take a deep breath through your nose and exhale through your mouth. Draw in the stomach and stay in this position for 10 - 15 seconds. Do 3-4 sets of 5 reps.

You should not get carried away too much: if you develop the habit of keeping your stomach drawn in, then after 1 - 3 years this will lead to deformities in the lumbosacral spine.

Side bends

A simple and affordable exercise for the external oblique muscles. When performing, the legs are shoulder-width apart, one hand is raised above the head, the second is freely lowered behind the back.

Slopes are carried out with a straight body, 4 repetitions in one direction. Then - 4 tilts to the other side. The arms act as a "screw" to create additional force. The main mistake of many is working with dumbbells in one hand. This creates a deliberate imbalance and uneven load.

Cardio exercise

Exercises to burn belly fat cannot be successful without cardio training. They should be the basis for losing weight and fighting excess body fat.

With properly set workouts, the following happens:

• increased endurance;
• stabilization of blood pressure;
• an increase in the volume of the heart and lungs;
• strengthening and expansion of blood vessels;
• normalization and stabilization of weight;
• improving the structure of the figure;
• reducing the level of unevenness of the skin (elimination of the manifestations of cellulite);
• increased immunity;
• increased stress resistance.

In terms of usefulness and availability, the main ones are:

Walking

Walking is the easiest and most affordable way to do cardio workouts. It does not require additional time for classes and special equipment. The only thing that is needed is comfortable clothes and shoes. Walking is the first warm-up phase before exercising.

Despite the apparent simplicity, a number of recommendations should be followed when walking:

• Move at a high pace (heart rate = 110-150 beats per minute).
• When choosing a route, give preference to the one where there are elevation differences.
• Try to avoid congested roads nearby.
• Move at a "ragged" pace, systematically changing it.
• Follow (especially at the initial stages of training) for the correct positioning of the leg: the movement should be carried out by rolling the foot from the heel to the tips of the toes (not from the heel to the toe, as most sources recommend). A slight "clubfoot" is a natural adaptation of the legs to prolonged movement, which has been partially lost in the process of human evolution.
• Actively use the height differences: move uphill at the maximum acceptable pace, while descending, reduce the pace to a minimum. The same applies to climbing stairs (you should forget about the presence of such a good of civilization as an elevator).
• You need to overcome 5-6 km at a high pace per day. In the moderate - much more. Indeed, when walking, no more than 5 Kcal per minute is burned, and to burn fat, you need to spend at least 500 per day, not counting the usual loads.

Jogging

The only effective and easy way to remove extra pounds and tone the body. To get the maximum effect, you need to understand and strictly follow the training program.

Basic rules to be followed during training:

• Stock up on comfortable sneakers (in city conditions you will have to run either on asphalt or along well-packed paths).
• Use treadmills only in extreme cases (running technique is different than in natural conditions, and the indoor air is unlikely to meet the requirements).
• When moving, do not put your feet on a full foot, but roll from heel to toes, as already indicated in the previous paragraph.
• After the first 5 minutes of unhurried movement, carry out a 10-minute warm-up (in no case should you try to do it on the run).
• After warm-up, move at a slightly higher speed, listening to your condition.
• A novice runner should not think about the advice on inhaling and exhaling in 4 steps while moving. As the load increases, it will return to normal by itself. It is necessary to monitor the absence of failures, when the breath "catches".
• After about 10 minutes, you should accelerate yourself to the maximum possible speed and run as long as you have enough strength. Then slow down the pace and catch your breath.
• At maximum load, try to breathe according to the rule of pearl divers: inhalation through the nose - active exhalation through the mouth (lips - with a tube) - double inhalation through the nose - active exhalation through the mouth (such breathing allows you to create an additional supply of oxygen in the blood and, accordingly, increases endurance).
• Moving at a slow pace takes about 5 minutes. For the rest of the workout, repeat the element 2 more times.
• The training ends with a complex of breathing exercises.

It is advisable to purchase a bracelet to monitor your heart rate and blood pressure during training. In the presence of any diseases, this is a prerequisite.

A ride on the bicycle

Cycling for those who have a good command of this device will be of great benefit in the fight against excess fat deposits.The greatest effect can be achieved on rough terrain and when working in "ragged" mode. This way you can shorten your training time while reaping more benefits.

In other cases, you need to be ready for a two-hour skiing: without a heavy load, the same amount of Kcal will be burned in 1 hour as during an hour's run. Vigorous and prolonged cycling can negatively affect the shape of the hips (especially in the long run).

Running is more recommended for women and girls with wide hips.

Compared to cycling, running gives a more even and rational load on the body and the body as a whole.

Swimming in workouts

The best option for a variety of activities would be to include swimming in the training process once a week. At the household level, swimming can only be an auxiliary component that corrects imbalances in various muscle groups.

There is another not too pleasant factor: most people mean swimming pools. The water in them is treated with chemicals containing chlorine. Swimming in natural reservoirs (with good ecology) for the female body, and even more so for beauty, is much preferable.

Special strength exercises

The differences between strength and gymnastic exercises are not visible to the uninitiated person. Gymnastic complexes give the muscles mobility, endurance and elasticity, and strength ones only add power and volume. But at the same time, the elasticity and mobility of the body are reduced.

Classic sit-up (raising the body from a prone position)

The exercise is seemingly simple, however, quite stressful. Lying on the floor with legs bent at the knees, you need to raise the body to an upright position and reach out to the tips of your toes. The technique of execution does not fully load all the muscles. Exercise is performed with short-term effort.

Much more effective is the Russian analogue of raising and lowering the body, sitting on a bench with fixed legs. All muscles of the back and abdomen are involved here. The number of approaches is 3 with 10 repetitions.

Jump squats: exercises to tighten the muscles of the buttocks and abs

Abs in this exercise is practically absent. From a standing position with feet shoulder-width apart, move to the floor squat position and jump out as high as possible. After landing, repeat. Do 3 approaches, each with 15 repetitions.

Effective burpees

From the rack, go down to the squat, then jump into the plank position, push up, jump back to the squat position. Jump up from the squat as efficiently as possible. After landing - repeat. The number of approaches is up to 4 x 15 repetitions. The amount can be gradually increased (one for each subsequent workout).

A set of workouts to burn belly fat for a week at home

To achieve the goal, workouts should be intense, but the loads should be alternated so as not to overload individual muscle groups.

It is reasonable to conduct classes according to the following scheme:

If there is a problem of the formation of excess fat on the abdomen, then the above material will help you choose the optimal exercises for burning it and restoring a slim figure.

Article design: Anna Vinnitskaya

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