Exercises for the abdomen and sides, how to remove fat, a program for women. Effective complexes

When you gain weight, fat deposits are unevenly distributed. First of all, the abdomen and sides area suffers. Successful weight loss requires a combination of proper nutrition, a healthy lifestyle and exercise.

Causes of the appearance of fat in the waist area

For the exercises to be effective and efficient, for a start it is advisable to find out the true reason for the appearance of extra pounds.

The most common are:

• age. With each new decade in a person's life, there is a natural weight gain of about 10 kg. This is due to a slowdown in metabolism due to hormonal changes in the body;
• disorders of the thyroid gland. Any changes in the endocrine system react with weight gain, therefore, first of all, you need to be tested for hormones and make sure there are no problems on this side;
• improper nutritionrich in sugary, starchy foods, and fast food. Blood sugar levels rise dramatically with the consumption of sugary sodas, sweets, chips and cakes. This inevitably leads to the deposition of visceral fat in the waist area;
• not getting enough sleep. Research has shown that sleep duration affects the quality of many processes. Metabolism is also affected. For good health, you need to sleep at least 6 hours;
• genetic predisposition accumulate fat in this area. It is sometimes helpful to analyze the appearance of your parents and immediate family. Identification of hereditary causes is not a reason to abandon the decision to lose weight, since deposits on the internal organs of a person can be dangerous to health;

• insufficient amount or quality of training. Some people mistakenly believe that running or walking every day will lead to perfect proportions and shapes. However, for the result, you need to combine cardio training with strength training. The number of workouts should also be sufficient;
• postpartum condition. Pregnancy ends with childbirth, after which the baby's place is freed up and sagging skin and excess volume in the waist area appear. Reducing the skin and restoring tone to the muscles of the press is a slow and difficult process;
• weak will of a person. Any of the above reasons can affect almost everyone. But not everyone can cope with the problem of excess weight. Short-term diets and training will give a positive result, which must be maintained by willpower and character. For this, a healthy lifestyle and high physical activity should become paramount.

What reasons can be corrected through physical activity

Exercises for the abdomen and sides will not be effective in all cases.That is why finding out the nature of the appearance of excess weight is the first task in losing weight. External causes such as insufficient sleep or poor nutrition can be easily corrected. A prerequisite for this is strict adherence to the daily routine and regime.

Willpower must be developed and strong enough.

By adding physical exercise, you can achieve a flat stomach and complete loss of excess body weight. The postpartum belly can also be returned to its previous shape.

But here it is important to understand that an integrated approach is needed to solve this problem:

• proper nutrition, which will be useful for both the baby (as milk during breastfeeding) and for the mother - get in shape faster;
• physical training. To start playing sports, it is important to consult with a gynecologist and obtain permission. This usually becomes possible after 1.5-2 months. after natural childbirth;
• wearing a postpartum bracewhich helps to contract muscles and skin. This item is one of the defining ones in reducing the waist for women who have given birth.

The cause of lack of exercise or the wrong approach to exercise is also easily corrected. However, it is best to seek the help of a professional trainer who will create an effective training plan and select the optimal diet with correctly calculated calories.

The rest of the reasons are difficult to correct only by physical exercises, a systematic approach is needed with the involvement of medical specialists and detailed laboratory studies.

In case of diseases of the endocrine system (diabetes mellitus, hypothyroidism) self-medication and active weight loss can be not only ineffective, but also dangerous to human health and life.

The most effective exercises for losing weight on the abdomen and sides: technique

It is advisable to perform exercises for the abdomen and sides on an empty stomach, since undigested food can cause discomfort in the epigastric region. Moreover, training will not have its maximum effect. If this condition is difficult to fulfill, the last meal should be 2 hours before the start of sports activities.

Twisting

Crunches are the most common abdominal and core exercises. Varieties and modifications allow you to work out even the smallest muscles (oblique, lower press). The most important advantage is the ability to perform it both in the fitness room and at home.

Execution technique:

1. Sit in the starting position on the mat: lie on your back, bend your legs at the knees, clasp your head with your hands so that your elbows are parallel to the floor. The lower back should not be bent, with an effort to press it into the floor. The eyes look up, the neck is relaxed.
2. With the effort of the muscles of the rectus core, lift the body from the surface until an angle of 30 is created with it.⁰.
3. Linger for 1-2 seconds. in this position and slowly return to the starting position. Try not to fully relax the abdominal muscles even at the starting point of the exercise. This will allow you to work them out as much as possible and tone them up.
4. Repeat 2 sets of 10 times for beginners, each time increasing the number of sets and exercises.

This exercise is performed at different speeds: quick short twists alternate with slow turns with a delay of 10-15 seconds. upstairs. This approach allows you to choose your own pace and effectively apply it in practice.

Twists are sometimes performed while rising to a full sitting position. In this case, the abdominal muscles relax, so this type of exercise is a lighter version for beginners.

Reverse crunches

Reverse crunches are ideal exercises for your lower abs. There are two options for performing: with straight legs (difficult) and with bent legs (lightweight).

Execution technique:

1. Lie straight in the starting position on the mat. Tighten the loin.
2. Place your hands behind your head, as in ordinary twists.
3. Straining the lower abdominal muscles, raise your legs (straight or bent), lifting the pelvis from the surface.
4. Holding with a raised pelvis for 1-2 seconds, return the legs to the starting position. In this case, it is important not to bend the lower back, but to press it into the floor with the force of the muscles of the core. It is advisable not to lower the legs until they touch the surface, so as not to relax the abdominal muscles to the end.
5. Do the desired number of repetitions (2 sets of 8 times - for beginners).

Reverse twists can also be supplemented and modified. Short pelvic raises with straight legs from position 90⁰ will strengthen the work of the lower muscles.

Oblique twists

In order to completely get rid of fat deposits in the waist and sides, to achieve a beautiful relief of the press, it is important not to forget about working on all muscle groups. Often women do not pay due attention to the study of these areas. However, it is these muscles that complement and support the work of the main upper and lower groups.

Oblique crunches are an option to engage the lateral areas of the abdomen.

How to do:

1. Lie in the starting position on the mat. Place your hands behind your head with your elbows parallel to the floor. Twist the waist and press it into the surface. Bend your legs at the knees.
2. Straining the muscles of the oblique press, tear off the right shoulder blade and reach with your elbow to the left knee. Hold in the raised position for 1-2 seconds.
3. Return slowly to the starting point.
4. Repeat with the other side: with the left elbow to the right knee.
5. Repeat 2 sets of 10 times on each side.

Oblique twists are often performed in express mode: without delay, quickly alternating between the right and left sides. In this case, the shoulder blades in their initial position do not lie on the surface, but only slightly touch it.

Twisting with legs raised

A more complicated version of twisting adds load to the lower limbs. This exercise is very difficult and requires an average level of training.

Twisting technique with raised legs:

1. Position yourself horizontally on the mat. Hands behind your head. The pelvis is twisted to the bottom.
2. Bend your legs at an angle of 90⁰ (the shins should be parallel to the floor surface). This position must be maintained throughout the entire exercise, without swinging or lowering the legs, without wagging the pelvis and lower back.
3. Holding the legs and working with the press, raise the body to the knees. It is important to monitor the position of the hands, not to press them to the head: the elbows should look to the sides.
4. Linger for 1-2 seconds. and slowly return to the starting position.
5. 2 sets of 10 times - the minimum number of executions.

The raised legs variation can be combined with both regular twists and lateral twists.

Exercise "bike"

Exercise "bike" is perfect for those who not only want to strengthen the muscles of the abdomen and sides, but also to work on the strength and endurance of the lower limbs. Execution speed can vary from slow to fast and energetic.

Execution technique:

1. Sit horizontally on the rug. Stretch your arms along the body. Bend your legs at the knees.
2. Raising your legs, begin circular rotations, simulating cycling.
3. Continue movement for 30-50 seconds. depending on the level of training and well-being. With each workout, increase the time to 3-4 minutes.

Plank with turns, reversal

The plank is a complex exercise aimed at strengthening the main large muscle groups. The press and core play a leading role in keeping the entire body in a forward direction.

How to do it correctly:

1. Get on all fours. From this position, stand up to the starting position, leaning on your palms (hands and feet shoulder-width apart) and toes. The axis of the body should be in a straight line with no deflections or dips. Direct your gaze to the floor without throwing back or straining the cervical vertebrae. Hold in this position for 1 minute. to start. This is a classic plank.For a more complicated version, you can increase the standing time, or add turns and turns.
2. Leaving support only on the right palm and 2 socks, turn the body to the left, turning 90⁰... The left arm should be extended upward. In this case, the toes of the feet should not be torn off the surface.
3. Change sides.
4. Perform the required number of repetitions (at least 10 times on each side).

Lunges with turns

For a high-quality study of even small abdominal muscles, it is necessary to connect the lunges exercise with body turns. They have a peculiarity - for execution it is necessary to clear an area of ​​5-6 m to be able to make wide lunges forward.

Execution technique:

1. Stand straight with feet shoulder-width apart. Place your arms along the body.
2. Stepping forward with your right foot, make a deep lunge forward. At the same time, the arms follow the body, which unfolds when lunging in the same direction (right).
3. Step forward, changing legs and side of the body turn.

Side bends

Side bends can be different:

• deep with arms raised;
• short, energetic, sliding hands along the thighs;
• with dumbbells.

An effective option is short twists with sliding hands, for proper execution you need:

1. Get straight to the starting position. Put your feet shoulder-width apart.
2. Twisting with the lateral abdominal muscles, tilt the body alternately to the left and then to the right. At the same time, your hands should drop to knee level or slightly below. It is important not to bend forward or fall back.
3. Continue driving for 3-4 minutes.

To enhance the effect, you can pick up dumbbells (advanced difficulty).

Exercise vacuum

The inner deep layers of the muscles work out a vacuum with exercise. In addition, it perfectly helps to reduce the waist circumference, due to the load on the transverse muscle.

Execution technique:

1. The exercise can be performed both standing and lying down. Therefore, you need to choose a convenient option for yourself. The basic rule is the execution of a vacuum on an empty stomach.
2. Take a deep breath and a slow, long exhale. It is necessary to release all the air from the lungs.
3. After exhaling, draw in the stomach as much as possible. Visually, it will look as if the press has fallen inward.
4. Stay in this position and try not to breathe for 15-20 seconds. If this is difficult to do, you can breathe shallowly through your chest.
5. After the time has passed, take a slow breath.
6. Do 5 reps for beginners.

Raising legs on a chair

Exercises for the abdomen and sides are easy to do at home with the help of improvised items. Chair leg raises are classic core workouts.

Execution technique:

1. Sit in a chair straight. Grasp the seat with your hands. The back is straight.
2. Straining the press, raise your legs until they reach a straight line.
3. Stay in this position for 1-2 seconds. and smoothly return your legs to place.
4. Do 2 sets of 12 reps. Increase the execution time and the number of sets with each workout.

Another variation is a bicycle on a chair. For this, it is more convenient to use a stool without a back, since it is necessary to bend your back a little, leaving the lower limbs in weight. The support should remain on the buttocks and arms. Spinning in this position is useful for strengthening your lower abs.

Cardio workout

The above workouts will not give the desired effect without the inclusion of cardio workouts, thanks to which fat burning occurs. They increase endurance, train breathing, have a positive effect on the work of the heart.

Before starting such training, it is necessary to consult with a therapist who will tell you the direction and time of training. Grueling exercise on your own can be detrimental to your health. There are several main types of cardio training.

Walking

Walking is the easiest way to get rid of extra pounds and get yourself in a fit and attractive shape. Walking does not require special training, equipment and additional accessories, so this sport is even more popular among all age groups.

You need to start training with a slow walk for 10-15 minutes. Such an activity will not particularly affect physical fitness, but it will prepare the body for stress. You can smoothly increase your speed and switch to active walking (10-15 minutes).

It is important to breathe correctly and regularly: inhale through the nose, exhale through the mouth. If there are discomfort, a feeling of shortness of breath, you need to slowly slow down and go to a measured step. For those who are accustomed to sports activities, it is recommended to walk for at least 30-40 minutes every day.

Jogging

Jogging is a classic aerobic exercise designed to warm up all muscle groups. Usually, any sports set of exercises begins with this exercise. Jogging means moving at a slow speed (about 8 km / s). Such measured activity develops the work of the heart muscle and strengthens the lower limbs.

It is also a great fat burning option.

Jogging has practically no contraindications and is recommended as a preventive measure for every person of any age. The workout should be started smoothly, from 15 minutes. daily.

Fast run

Brisk running is a form of physical activity for those with a basic or intermediate level of athletic training. To practice this type of cardio load, you need to train daily, increasing your speed and running time. Fast running is aimed at intensive burning of extra calories, which means at reducing the volume of the abdomen and sides.

All major muscle groups are involved in running, so it is important to monitor the work of both the upper and lower limbs. To start training, you need to alternate jogging and fast running. Shortness of breath and dizziness is a reason to switch to walking and smoothly stop exercising.

Swimming

Swimming is the best option for keeping fit and developing endurance. It is not just a sport, but also a way to relax muscles, which is important for an integrated approach. Water contributes to the proper functioning of all muscle groups. Swimming also has no contraindications, so you can and should start at any age.

All modern sports complexes are equipped with cardiovascular equipment, which can be used in bad weather conditions, when walking or running outside is not possible:

• Treadmill;
• a bike;
• ellipsoid.

In winter, cross-country skiing or ice skating is encouraged.

Training schedule for women for a month

The training schedule for a month for women with an initial level of training to reduce the waist and sides is presented in the table:

Exercises for the abdomen and sides, if possible, should be combined with jogging in the morning, walking on stairs. An important and imperative rule is adherence to a low-calorie but balanced diet.

Gym workout program for beginners

The training plan for beginner girls in the gym can be carried out in a sparing mode - 3 days a week.

One or two days off.

One or two days off.

Effective exercise from renowned fitness instructors

To lose weight as efficiently and quickly as possible, it is advisable to seek help from a qualified fitness instructor. He is obliged, based on the results of laboratory tests and physical examination, to identify the cause of excess weight, prescribe proper nutrition with a personal calculation of the required number of calories, and also select individual training with a detailed description of the execution technique and the number of repetitions.

To strengthen the muscles of the abdomen and sides, effective sets of exercises have been developed that combine:

• twists of a different plan on a rug, on a bench;
• leg lifts from different positions;
• endurance exercises (bike, plank, racks);
• slopes with weight;
• lunges forward and side with dumbbells;
• exercises with a roller for the press.

The fitness instructor will compose and combine the exercises, based on the client's level of sports training.

Correct weight loss is a slow process that requires maximum effort, attention, a healthy moderate diet and constant training. Rational nutrition, effective fat burning exercises for the press, a sufficient amount of fluid consumed and cardio training will help to get rid of extra pounds not only on the stomach and sides, but also to tighten the figure in general.

Helpful Videos with Effective Abdominal and Side Exercises

10 exercises to get rid of the belly:

How to do the vacuum exercise correctly: