Weight loss exercises performed without proper preparation and control cannot lead to the desired results.The abdomen and sides are 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 activities and proper nutrition.To get the maximum result for this list, you can add cosmetic procedures and change to sports nutrition.
Lighting rules using physical activity
At the gym or at home, it is impossible to get the desired result and preserve it in the future if you do not follow the standard rules to use physical effort to lose weight.
And that:
- The correct meal.Before the next training, it is worth abstaining food (in 1.5 hours), but do not expose the body to hunger.1 hour before visiting the gym, it is recommended to eat about 100 g of protein foods.For greater efficiency, you can drink a cocktail in front of cardio training with the addition of L-Carnitine.This will help to activate the process of release of fat amino acids in the body.After any training (power or cardio) for 1 hours, it is not recommended to use carbohydrates, creating a carbohydrate window for the body.
- ExercisesFor weight loss of the abdomen and sides, it should be included in a set of training for all muscle groups, regardless of the fact that most women have the most problematic areas.The effect of physical effort on a certain part of the body (for example, hips) can lead to the opposite effect.They will increase in volume, while the rest of the body muscles will remain out of tone and will have a flabby structure.
Effective exercises for weight loss and sides.It also strengthens the muscles of the back.
- The correction is performed only at the end of the training.An decrease in the fat layer in each woman is individually.If the stomach is a problematic area, it does not mean that when physical exertion appears, it will be reduced in volume.It is possible that fat will start to go out elsewhere: breasts, arms and legs.If you need to focus on any area, the entire exercise complex (in all parts of the body) will be performed first and only at the end of the training is given additional correctional load to the problem areas.
- Do not allow maximum loads during training.Women always want to lose weight quickly and in some sizes at once, so entering the gym, give yourself the maximum load.Its overbundance, which can be expressed at the frequency of training or its duration, leads to excessive work of the nervous system.In the initial phase, 1 training per week of 60 minutes each, with the subsequent increase in its number.
- Delete the simultaneity of cardio and strength training.Some elements of cardio training should be performed before force, but limited time.For example, use a treadmill or bicycle for 10 to 15 minutes before the start of power training.This procedure will help in heating the muscles and their preparation for other loads.Cardio training itself should be performed separately from power, another day and the same duration (60 minutes).It is unacceptable to perform 2 training in a consecutive row in order to prevent body overload.
Strengthening the press muscles for weight loss and tightness of the abdomen, sides at home
The weight loss exercises of the abdomen and sides require initial preparation.It is necessary to bring the muscles in tone to give them physical activity.
For this phase, it is not necessary to visit the gym, as this can be done at home that does not require sports equipment.Performing elementary exercises will not only help prepare and tighten the muscles, but will also start the body loss process in the body.
Cardio training
Cardio training is designed to maximize muscle involvement and prepare them for future physical effort.From this stage, all types of training start, including power.The high contraction rate of the cardiac muscle helps to enrich the muscles with oxygen and bring them to the tone.
To complete this task, it is not necessary to use a treadmill, as usual in the gym.Some varieties of cardio training exercises can be used at home.
| The name of the exercise | Execution technique |
| Square heels | In the initial position, the body is vertically, the arms are directed along the body, the legs are located at the width of the shoulder. When exhaling, it is necessary to sit quickly, picking up as downwards (toward the floor) and then jumping up as it stretches the arms.Then return to your original position. To use most muscles in exercise, hand movements are required. |
| Military jamp | In the early position, the woman is in the "squat" position, resting her hands on the floor.The palms are straightened, completely lying on the horizontal surface.
In expiration, the legs strongly (in the jump) move back until completely on the knees.The position of the body should make a pose preparation for push -ups. From this position, the legs, as well as in the jump, return to the starting position.Then the body straightens and assumes the position of "standing". Exercise is performed rapidly under the expense and is repeated from a sedentary position. |
| Caterpillar | In a standing position, place your legs in the width of your shoulder, lower your hands along the body.
In expiration, the body leans forward until the palms are completely on the floor.In the early stages, you can fold your knees. After the limbs were on the floor, you need to start moving on your hands.The steps continue until the body brings a parallel to the floor.At this point, you need to fix it for a few seconds, after which, with similar movements (step), pull your legs into your hands, finding yourself in a folded position. After the exercise, the case straightens and returns to the starting position. |
| Planck |  The most effective exercise to connect almost all muscles in the body.Despite static execution, it has a positive effect on muscle tone and a decrease in body weight.The body should take the situation similar to the execution of push -ups, and then bend your hands on the elbows and rest them on the floor.The position of the hands doesn't matter much.They can be located in parallel or combined with each other. In this position, you need to be as much as possible, while the back remains uniform, the body is elongated as much as possible. |
| Push -explosive ups | The body, before starting the exercise, is in a position similar to common push -ups.The execution technique is the same, but with 1 difference.After the body fell to the floor, it should be pushed back as much as possible in the position so that the hands are pulled away from the floor.Right now, make cotton with your hands under your body.
In the early stages, you can simply rip your hands from the floor without making cotton. |
Press Exercises
Weight loss exercises of the abdomen and sides use almost the same muscle groups.These zones need a particularly complete study, as the main fat deposits are concentrated precisely in them.
5 exercises that help lose weight and pull their stomach:
| Name | Execution Specifications |
| Direct torsion | To perform, you need to lie on the floor in the starting position: close your hands on the castle behind the head.Torn your legs from the floor, lean into the knees to form an angle of 90 °. Exhale and tighten the body on the folded legs.At the same time, the legs should not move.In addition, you can help your elbows from your hands by pulling them toward your knees. While at the end, breathe and come back. During exercise, the legs are constantly in a folded state and do not fall to the floor until the end of the entire approach. |
| Reverse twist | The body and legs are located in a position similar to straight twist.
The hands are extended parallel to the body, the palms are directed down. In exhalation, the pelvis moves away from the floor and pulls to the chest.The back at this moment do not move away from the floor. The knees do not extend until the end of the approach. When the chest and knees are in contact, you need to stay in this position for a few seconds, after which (by inspiration) returns to the starting position. |
| Lift of the legs of two stages | Give the body a horizontal position, lying on the floor.Combine the legs and stretch the socks.Place your hands horizontally on your body, remove the brushes behind the back in the lumbar area.
In exhalation, lift your legs in a direct position above ground at an angle of about 15 °.At the extreme point, stop them for a few seconds. Continue the leg lifting so when your position does not become perpendicular to the ground (90 ° angle).At the extreme point, they will rest again for a few seconds, after which (by inspiration) lowers their legs on the floor. During exercise, the head should not get off the ground. |
| Raising the hips |  Lying on the floor, bend your legs on your knees, while your feet are also located on the floor.I will stretch my handsIn expiration, tear the floor pelvis and get up.The back must remain straight, the deflection in it is not necessary.For a few seconds, stop at the extreme point and then lower the pelvis. |
| Vacuum | Standing on the surface, in a relaxed state, place your legs in the width of your shoulder.Remove your hands at the waist or lower along the body.
In exhalation, draw the stomach as much as possible, trying to make it touch the spine.Correct in this position. In exhalation, bring the stomach to a natural state and then repeat the exercise. |
Exercises on the oblique abdominal muscles to tighten the sides
It is recommended that weight loss exercises be performed in the morning.This allows you to configure the body for active work and put it in tone.After performing exercises using the abdominal muscles, it is necessary to devote enough time to the oblique muscles.
Exercises on the oblique abdominal muscles are designed to form a waist and posture.We also observed that they work when they walk, run, spinning and flexing the trunk.Since oblique abdominal muscles are deep enough and are minimally charged in everyday life, consider a set of exercises that focus on the study of oblique abdominal muscles.You can pump the oblique muscles of the abdomen standing, lying down and sitting, allowing you to combine multiple exercises.
| Name | Execution Specifications |
| Inclinations in opposite directions | Being horizontally, place your feet wide.At the same time, stretch your hands and lift your head.It is more effective to perform this exercise using a weighting agent.If there are no dumbbells, it is advisable to use empty plastic bottles with spilled water on them.Tears are taken into their hands and rise above their heads. In expiration, lean the body to the right until muscle tension is felt.Return to expiration. Repeat the slope in the other direction. The body during exercise should move in a vertical plane.It is not allowed to include front or backwards. |
| Scalolas | In the initial position, the body is located in the same way as in preparation for push -ups on the clock.
In expiration, without tearing your hands from the floor, pull your left leg to your chest.You need to do this in a leap. So, just like in the heel, return your left leg to the starting position and at the same time pull your right leg to your chest. Exercise occurs dynamically, similar to rapid movements in the rock. |
| Side attacks | The body is located vertically, legs within a short distance from each other.Hands can be stretched parallel to the body or bend at the chest level.
After exhalation, a left step is taken with simultaneous squats on the left leg.The right leg remains straight.The movement is similar to an exercise using a prefix step. In exhalation, return to a vertical position and do the same in the other direction. The whole approach is performed at a fast and rhythmic pace. |
| Oblique torsion | In a lying position, bend your legs so that the perpendicular is formed in the knee area, resting on the feet.The hands are removed behind the head and folded in the elbows.
In expiration, the chest will rise and unfold to the right.In this case, the left hand extends and concerns the opposite thigh (right).In inspiration, the hand and body return to the starting position. In the next expiration, the exercise is repeated in the other direction: now the right hand concerns the opposite thigh (left).  In the early stages, when turning the case, you can rely on the elbow of the opposite arm. |
| Lifting the legs from the side position. | Lying on the floor, stretch your body and turn your right side.Stretch the right hand in front of you and place the perpendicular surface to your body.When performing the exercise, this hand can be used as a support.Remove the left by the head.
In expiration, it raises simultaneously (tearing) the body and legs from the floor as much as possible, remaining in a horizontal position.With proper execution, this exercise is like a slope on the side. When exhaling, return to the starting position, repeat the exercise several times.Then turn to the other side and do the same. |
Inventory exercises
Exercises to lose weight from the abdomen and sides can be performed by common gymnastics and with the help of elementary sports shells, which include strings, fitness elastic bands and fitballs.
In these types of exercises in which it is impossible to use the inventory, for the greater effectiveness, you can apply pondering weights in the form of dumbbells (in their absence - plastic water bottles).
Using the inventory for weight loss:
- Instead of cardio training in the salon, you can use the help of a rope.Several types of jump in it are recognized as one of the most effective exercises for the development and strengthening of the cardiac muscle.The heel rope is a universal simulator.To perform full cardio training, it is necessary to switch common heels with crusaders, in 1 leg, in different directions and double.During the performance of simple heels, the maximum load in the muscles is given, the rest of the species can be used as a rest, reducing the rotation of the rope.
- In the initial phase of the classes, it is not recommended to use devices that increase the load.If a woman has already been prepared and wants to increase training efficiency, you can use the fitness elastic bands.Most exercises on muscles and side legs are associated with alternative leg fluctuations.If, when performing these exercises, put a circular response of fitness in the legs of the legs, the leg load increases.Its use is useful if the weight loss process is already completed and the manifestation of muscle relief is required.
- The use of fitball for press exercises and oblique muscles can make them easier (in this case for beginners) and complicate (for trained women).If there is not sufficient muscle strength to raise the leg (for example, from the position of lying in the stomach), the task will be simplified if the fitball is placed under the stomach.It can also be used to increase the load.When the body is on the surface of the adjustment ball, the amplitude of the oscillations of the legs and arms increases, which makes it possible not only to strengthen the muscles, but also to stretch them.
Charging program for one week, month for women
Depending on a woman's shape and sports weight, the correct distribution of physical effort is required.If this happens at the gym, it is better (at least once) to contact a professional coach, so that it compiles the necessary schedule and a set of exercises.
In the event that the training is performed independently and at home, it is necessary to start with the 1st energy training and the 1st cardio per week.At the same time, spend them every day, alternating with each other.At the beginning of training, a set of exercises requires a minimum number of approaches to avoid overall discomfort.Subsequently, the number of approaches can be increased.
An approximate program for abdomen and sides for 1 week (should be included in the General Training Complex):
- Monday.Slide to the sides (15 times in each direction), 1 approach + oblique torsion (10 times in each direction), 1 approach + elevation of the side position legs (10 survey for each leg), 1 approach.
- Tuesday - rest.
- Wednesday-Treatment, completely dedicated to cardio loads.
- Thursday- Rest.
- Friday.Military JAMP for 1 minutes, 1 approach + climb (1 min), 1 approach + oblique torsion (10 times in each direction), 1 approach.
As you get used to physical effort after 1-3 weeks you can gradually increase the number of approaches or the number of exercises performed.
Weight loss exercises, such as all physical activity, have their own against -indications.In the case of a medical ban on playing sports and small fat deposits in the abdomen and sides, training should not be performed.