The sides and abdomen often cause ailments - this zone acquires unnecessary volume at the slightest violation of the diet.
They try to get rid of the layers of fat in these places, because they spoil the appearance, cause significant discomfort and interfere with the wearing of tight clothes. Diet alone is not enough to remove lipids. Exercise and physical activity are necessary to lose weight on the abdomen and hips. Constant training will help not only improve your appearance, but also cope with health problems. In addition, exercises to lose weight in the abdomen and hips will help to quickly correct the problem area, but they are not an independent solution.
Fighting excess weight helps to get rid of many psychological complexes. The quality of life in people of normal weight is significantly higher.
Useful information
Most often, we owe the fatty tissue accumulated there to the looseness of the abdomen and thighs. Much less often, this phenomenon is due to muscle flaccidity and loss of skin tone (this situation is most often observed after childbirth). In some cases, both causes are combined (fat and flabby). Exercise is only one of the measures to strengthen the problem area. Wanting to lose weight, you will need to pay attention to dietary nutrition without fail. Massages and wraps are additional measures.
Programming
It is important to remember that strength training builds muscles well, but burns fat quite slowly. Cardio loads, on the contrary, have a general effect on the body, due to which they actively burn the fat layer (oxygen is a kind of catalyst for this process). Therefore, exercises aimed at losing weight on the abdomen and sides should be different. As a cardio workout, you can practice morning jogging. If it is not possible to train in the fresh air, a treadmill will come to the rescue (you can use other cardiovascular equipment: an orbitrek, an exercise bike). A good load is created by training with a skipping rope or hoop. The best results are achieved with interval training, where 2-4 minutes of work at a normal pace alternates with one minute of strenuous activity.
When compiling a set of strength exercises, it is important to remember that the muscles quickly adapt to a certain load, therefore, repeating the same set of exercises from day to day, you will not get noticeable results (it is recommended to alternate programs). Also, you should not dwell only on those exercises that target a specific muscle group - it is recommended to perform general strength exercises that speed up the metabolism. Such exercises can be included in the general ensemble, or you can pay attention to them separately. And remember that not only weight exercises are called strength exercises, but also banal pumping of the press.
Training scheme
Experts believe that daily strength training is unnecessary. To lose weight faster in problem areas, it makes sense to adhere to this scheme: days no. 1, no. 4 - strength training, days n. 2, no. 5 - cardio, days n. 3, no. 6, no 7 - rest. This is an average pattern, you can get more accurate advice from your coach.
Before starting a weight loss program, it is recommended that you take measurements and weigh yourself. It also doesn't hurt to keep a journal, putting your nutrition and exercise data there. This will allow you to adapt the program, increasing its effectiveness. You shouldn't hope for an immediate result - the stomach and sides don't immediately tighten.
Strength exercises
Perform each movement at least 8-10 times. Gradually increase the number of repetitions to 20-30 times. Several approaches are recommended. Before working out, be sure to knead your body, and after you're done, do a stretch.
Lie on your back, bend your knees slightly, press your feet to the floor. Spread your arms out to the sides. Slowly pull your knees towards your chest (as you exhale), bending your legs more and lifting your hips off the floor, then return to PI (don't put your feet on the floor).
Repeat the previous exercise, but now increase the amplitude: at the end point of the movement, the knees should be above the face.
Lying on the floor, cross your legs as in the lotus position (knees out, ankles crossed). Press your palms behind your head. Lift your shoulders off the floor.
Repeat the previous exercise, but change the position of the legs: bend them at the knees and put your feet on the floor (in this position, another muscle group is trained).
Lie down on your side. Extend the hand that turned out to be low in front of you and place your palm on the back of your head. Try lifting your upper body and one leg at the same time. If the movement is easy, make it more difficult: stretch your elbow and raise both legs (counter movement). Returning to the SP, do not put your feet on the floor. Work on both sides. For beginners, this exercise may seem difficult, so we recommend starting with the easy option.
SP is the same, it changes the exercise a bit. Now, lifting the legs off the floor, bend the knees and stretch the elbow towards them (the trajectory of the movement changes slightly, respectively, other muscles enter the work).
Lying on your back, place your palms on the back of your head. He lowers his legs bent at the knees to one side. Lift your upper back off the floor (chest up). Work on both sides.
Lie on your stomach. Stretch your arms forward. First lift only the upper part of the housing. After a series of repetitions, start lifting only the bottom. After completing a few repetitions, start lifting both the top and bottom at the same time. After that, work diagonally: raise your right arm and left leg at the same time and vice versa. In conclusion, simultaneously lift the upper and lower parts and maintain muscle tension for 15-30 seconds (repeat 2-3 times). Remember to rest between exercises (30 seconds is enough). Do not think that the above movements are designed only for the back - they perfectly train the abdominal muscles, forcing them to maintain tension (the advantage is that the muscles are tense differently than with direct load).
Stand up, lean forward and rest your palms on the floor. Lift your stomach and straighten your back. Stay like this for a few seconds, maintaining muscle tension. Maintaining this position, start "walking" in place, bending and bending the knees.
SP is the same. By alternately moving your hands ("walking" with them), gradually assume the body position as in push-ups from the floor. Then start the reverse movement and return to the PI.
Testimonials
Strength exercises for losing weight on the abdomen and sides are very effective - it is only important to perform them regularly and not from time to time. Don't forget the cardio load - it greatly speeds up the weight loss process.