Exercises to remove the sides and stomach for women in the gym, at home

Weight loss is impossible without exercise; activity for women, combined with proper nutrition, is an effective way to reduce body weight, tighten the sides, and make the figure more slim.

The value of side exercises

Exercises on the sides for women to reduce the volume of the abdomen and eliminate unwanted centimeters from the sides will bring the expected effect only if performed regularly.

The best option is 30-45 minutes. The recommended training frequency is at least 5 times a week. The first positive changes can be seen a few weeks after starting the weight loss program.

Nutrition rules

During exercises aimed at eliminating excess weight in the abdomen and sides, adherence to a low-carb diet is recommended.

To speed up metabolism, hot spices and spices are added to the dishes - grated ginger root, paprika, mustard, horseradish, curry.

To quickly and effectively reduce body weight, you should stop eating chocolate, cakes and other confectionery products, fruits with a high sugar content (grapes, bananas). It is necessary to completely eliminate alcohol, as it increases the appetite.

Also banned are potatoes, mayonnaise and other fatty sauces, canned food, smoked meats, marinades, semi-finished products, fast food, pancakes, pies and other pastries, dishes fried in a large amount of vegetable oil.

Warm up

A proper warm-up helps to "tune" the muscles for further work with physical weights. The best option would be the usual bends with a raised right or left hand. Also, the rotation of the body is considered no less effective.

The duration of the warm-up should be at least half an hour, after which it is allowed to move on to performing other, basic physical exercises.

In order for the workout to bring maximum results, it is necessary to warm up before exercise.

The best option would be to walk on a treadmill for 10-12 minutes.

Also, various inclinations are suitable for warm-up - on the sides, back and forth, circular rotation of the pelvis, exercise "scissors". It is recommended to perform them for 12-15 minutes, after which take a break for 2-3 minutes and begin the "fat burning" program.

Top 10 side exercises at home

Side exercises for women are combined into effective "fat burning" systems.

The most powerful exercises to do at home are:

• twisting;
• oblique twisting;
• reverse twisting;
• lateral twisting;
• twisting with raised legs;
• side bends;
• raising the legs;
• lunges with turns;
• "vacuum";
• walking.

1. For execution twisting you need to lie down on the surface, bend your legs at the knees, press your feet tightly to the surface. Take your hands behind the back of the head, take a deep breath, raise the body while exhaling. The exercise should be performed 13-15 times. The number of approaches is at least 5.
2. Oblique twisting. You need to lie down, put your hands behind the back of the head, and then raise the body, trying as much as possible to turn the left shoulder to the right side, the right to the left. Perform the exercise at least 12 times.
3. Reverse twisting. To perform it, you need to lie down on your back, stretch your arms along the body, and raise your legs up. Next, raise the lower body so that the knees are directed towards the chest. The exercise should be repeated 15-20 times in several approaches.
4. Lateral twisting very similar to normal, the only difference is that when raising the left shoulder, you need to raise the right leg and vice versa. The exercise is repeated 12 times in 2 sets.
5. Twisting with raised legs. It is recommended to lie down on the floor, cross your limbs, perform regular twists, but only with crossed limbs. Repeat 18 times in 3 sets.
6. Side bends. You should stand straight, raise your palms above the back of the head and bend over to the right side as much as possible. Hold in the above position for at least 25 seconds, then repeat with the left side.
7. Raising the legs on the chair. To perform it, they squat on a chair, the spine should be perfectly flat, the arms are lowered to the sides, and the legs are raised to the chest and held in this position for 12 seconds. It is recommended to repeat it 14-16 times.
8. Lunges with turns. To do this, you should step forward with your right leg and bend it at the knee, stretch your arms forward, then take a wide step with your right leg. It is necessary to ensure that the left leg is on the toe, and the back is in a perfectly straight vertical position. Repeat for the other limb. The total number of exercises is 10-14.

   

9. "Vacuum" - an effective exercise to strengthen the muscular corset of the abdominal and sides for women. To do this, you need to get on all fours, take a deep breath, relaxing your abdominal muscles and exhale, pulling and straining your abs. Hold in this position for 35 seconds, then repeat the exercise 15-20 times in 3 sets.
10. Walking Is a great way to quickly get rid of unattractive body fat at home. Experts advise walking at least 40 minutes 4 times a week - and excess centimeters on the press will disappear.

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Best gym exercises

Side exercises for women are selected individually, most often aerobic and strength exercises are used for this purpose. Aerobic exercise is considered to be the mainstay of any fat burning technique. They are distinguished by their high efficiency, significant energy costs.

The most effective types of training:

• running on the track;
• ellipse;
• exercise bike;
• squats;
• Dead thrust;
• bench press in a supine position;
• pull of the lower block down;
• dumbbell exercises;
• "Roman chair".

1. Treadmill. The best time to study is in the morning, before breakfast. In order to get rid of excess sentiment on the sides and abdomen in a matter of days, you must adhere to the following exercise scheme - calm walking (25 minutes), race walking (20 minutes), active running (10 minutes), quiet walking (15 minutes).
2. Classes on the ellipse. This simulator helps to work out the glutes, spine, shoulder apparatus, abs and hips at the same time.The workout should consist of 3 approaches, each lasting at least 15 minutes. Between them, you can take a break for 3 minutes, then continue classes.
3. Exercise bike. Pedaling helps to overcome even the most advanced stage of obesity. The duration of classes should not be less than 45 minutes. At the initial stages of training, it is allowed to take short pauses of 3-4 minutes after every 10 minutes of exercise on a stationary bike.
4. Squats - this exercise causes the effect of "beneficial stress", thanks to which excess weight in the abdominal area disappears in a matter of days. At the initial stages of training, it is imperative to be carried out under the supervision of a trainer, as this is fraught with serious spinal injuries.

Basic rules for squats:

• fix “pancakes” of optimal weight on the device;
• sit down, take the barbell on your spine and fix it;
• step back, trying to keep your back upright; lower the body down;
• take the original pose;
• repeat the exercise 13-16 times.

For one sports workout, it is recommended to perform at least 5-6 approaches with breaks of 3 minutes.

5. "Deadlift" Is an effective exercise that engages virtually all muscle groups. Allows you to quickly get rid of fat on the sides and waist.

The principle of implementation is to put the required number of nozzles on the barbell, sprinkle your palms with magnesium powder and raise the barbell. After that, she drops to the floor. The number of repetitions is at least 12-14 times in 4 sets. Between them, you can give yourself a rest for 2-3 minutes.

6. Bench press - an extremely effective workout, which is recommended to "get acquainted" with the help of a fitness trainer, which will help to avoid injuries of the spine and chest. The required number of "pancakes" should be installed on the barbell, then raise and lower the projectile to chest level 13-15 times.

7. Pull of the lower block down - An effective exercise that is used to get rid of unwanted centimeters in the waist area and build muscle mass. To perform it, you need to put a hairpin into the disk from the back of the simulator, sit down on a bench and rest your feet firmly on any base.

Next, you should grasp the handrails and pull them to the lower abdomen. The back should be flat, the abdominal muscles tense. It is recommended to repeat the exercise at least 10-12 times in 3-4 approaches. The interval between approaches is 2 minutes.

8. In order to get rid of the abdomen and sides in the shortest possible time, the so-called "circular" training is used. Its essence lies in the alternating execution of several exercises at once - running (2 minutes), squats with a barbell (7 times), exercises on an ellipse (2 minutes), lifting the barbell (9-10 times).

Stretching after exercise

After exercise, muscle fibers contract and shorten significantly, so it is very important to stretch correctly after exercise. It helps restore muscle tissue to its original form.

Stretching after exercise matters.

The main benefits of stretching:

• improving the elasticity and mobility of the joints;
• reducing the likelihood of injury;
• prevention of stagnation in training;
• increased blood circulation, due to which the risk of dizziness after exercise is reduced;
• stimulation of the growth of new muscle tissue;
• improving flexibility and mobility;
• normalization of blood pressure and heart rate;
• improvement of posture, alignment of the spine, elimination of back pain.

Stretching after sports training helps to reduce muscle tension, activate the production of endorphins, which give a person a feeling of happiness and relaxation.

The best option for stretching after training will be various squats, twists, stretching of the upper and lower limbs, body turns, bends in different directions.The duration of stretching should be at least 15-20 minutes.

The main mistakes in training

When doing physical exercises to lose weight on the abdomen and sides, you need to take into account the recommendations of the trainer. Improper bar lift or deadlift can lead to serious spinal injury, displacement of the vertebral discs, and the development of a hernia.

Common mistakes:

1. Performing the same physical exercises daily - they must be alternated.
2. Compliance with the same repetitions, approaches, paces, breaks and amplitudes of movements.
3. Avoiding strength training in favor of cardio.
4. Incorrect wide-grip vertical row, which is performed only with the hands.
5. Performing bends back and forth and in different directions with osteochondrosis and other back diseases.

Following a strict low-calorie diet with intense exercise makes women tired and exhausted, preventing fat folds on the sides and excess weight from getting rid of. Therefore, it is very important to follow an integrated approach that combines a balanced diet and regular exercise.

Article design: Mila Friedan

Side Exercise Video

How to quickly remove sides with exercise: