Slimming 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 activity and proper nutrition.To obtain the maximum result to this list, you can add cosmetic procedures and switch to sports nutrition.
Lighting rules using physical activity
In 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 for using physical exertion for the purpose of losing weight.
And this:
- The correct meal.Before the upcoming training, it is worth refraining from food (in 1.5 hours), but do not expose the body to starvation.1 hour before visiting the gym, it is recommended to eat about 100 g of protein food.For greater efficiency, you can drink a cocktail in front of a cardio training, with the addition of L-carnitine.It will help 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 to 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 exertion 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 outside the tone and have a flabby structure.
Effective exercises for weight loss and sides.Also strengthen the muscles of the back.
- Correction is carried out only at the end of training.A decrease in the fat layer in each woman is individually.If the stomach is a problem area, then this does not mean that when physical exertion appears, it will be reduced in volume.It is possible that fat will begin to leave in other places: breasts, arms and legs.If you need to focus on any zone, then the whole complex of exercises (on all parts of the body) is first carried out and only at the end of the training additional correctional load is given to problem areas.
- Do not allow maximum loads during training.Women always want to lose weight quickly and at a few sizes at once, so getting into the gym, give themselves the maximum load.Its overabundance, which can be expressed in the frequency of training or their duration, leads to overwork of the nervous system.At the initial stage, 1 training per week of 60 minutes each, with the subsequent increase in their number.
- Exclude the simultaneity of cardio and strength training.Some elements of cardio training must be performed before strength, but limited time.For example, use a treadmill or a bicycle for 10-15 minutes before the start of a power training.This procedure will help in the heating of the muscles and their preparation for further loads.The cardio training itself should be performed separately from the power, another day, and have the same duration (60 minutes).It is unacceptable to conduct 2 training in a row in a row in order to prevent the body's overstrain.
Strengthening the muscles of the press for weight loss and tightening of the abdomen, sides at home
Exercises for weight loss of the abdomen and sides require initial preparation.It is necessary to bring the muscles in tone in order to then give physical activity on them.
For this stage, 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 help not only prepare and tighten the muscles, but also start the process of losing weight in the body.
Cardio training
Cardio training are designed to maximize muscle involvement and prepare them for future physical exertion.From this stage, all types of training begin, including power.The high rate of contraction of the heart muscle helps to enrich the muscles with oxygen and bring them to tone.
To complete this task, it is not necessary to use a treadmill, as is customary in gym.Some varieties of exercises for cardio training can be used at home.
| The name of the exercise | Technique of execution |
| Square jumps | In the starting position, the body is vertically, the arms are directed along the body, the legs are located on the width of the shoulder. When exhaling, it is necessary to quickly sit down, taking the pelvis as down (towards the floor), then jump up, while stretching up your arms.Then return to its original position. In order to use the majority of muscles in the exercise, hand movements are necessary. |
| Military Jamp | In the starting position, the woman is in the position "on the squat", resting her hands on the floor.The palms are straightened, completely lying on the horizontal surface.
On exhalation, the legs sharply (in the jump) move back until completely extended at the knees.The position of the body should take a pose of preparation for push -ups. From this position, the legs, as well as in the jump, return to the initial position.Then the body straightens and takes the position of "standing". The exercise is performed quickly, under the expense, and is repeated from a sedentary position. |
| Caterpillar | In a standing position, place your legs in the width of the shoulder, lower your hands along the body.
On the exhale, the body leans forward until the palms are completely on the floor.At the initial stage, you can bend your knees. After the limbs were on the floor, you need to start moving forward on the hands.The steps continue until the body takes a parallel to the floor.At this moment, you need to fix it for a few seconds, after which, with similar (step) movements, pull the legs to the hands, finding himself in a bent position. After the exercise, the case straightens and returns to the initial position. |
| Planck |  The most effective exercise for connecting almost all body muscles.Despite the static execution, it has a positive effect on muscle tone and a decrease in body weight.The body should take the situation similarly to the execution of push -ups, and then bend your hands at the elbows and rest them on the floor.The position of the hands does not matter much.They can be located in parallel or combined with each other. In this position, you need to stay as long as possible, while the back remains even, the body is elongated as much as possible. |
| Explosive push -ups | The body, before starting the exercise, is in a position similar to ordinary push -ups.The technique of execution is the same, but with 1 difference.After the body dropped to the floor, it must be pushed back as much as possible in the position so that the hands are pulled away from the floor.At this moment, make cotton with your hands under the body.
At the initial stage, you can simply tear your hands away from the floor, without making cotton. |
Exercises on the press
Exercises for weight loss of the abdomen and sides use almost the same muscle groups.These zones need particularly thorough study, since the main fat deposits are concentrated precisely in them.
5 exercises that help lose weight and pull up the stomach:
| Name | Specifications of execution |
| Direct twisting | To execute, you need to lie on the floor in the starting position: close your hands in the castle behind your head.Tear your legs from the floor, bend in your knees to form an angle of 90 °. Exhale, and tighten the body to the bent legs.At the same time, the legs should not move.You can additionally help the elbows of the hands, pulling them in the direction of the knees. While at the end point, take a breath, and go back on it. During the exercise, the legs are constantly in a bent state, and do not fall to the ground until the end of the entire approach. |
| Reverse twisting | The body and legs are located in a position similar to straight twisting.
Hands are extended parallel to the body, the palms are directed down. On exhalation, the pelvis breaks away from the floor, and pulls up to the chest.The back at this time does not break 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 (on inspiration) return to the initial position. |
| Two -stage lift of the legs | Give the body a horizontal position, lying on the floor.Combine your legs and stretch your socks.Place your hands horizontally to the body, remove the brushes behind the back in the area of the lower back.
On the exhale, raise your legs in a direct position above the ground, at an angle of about 15 °.At the extreme point, detain them for a few seconds. Continue the lifting of the legs to when their position does not become perpendicular to the ground (angle of 90 °).At the extreme point, they will rest again for a few seconds, after which (on inspiration) lower your legs to the ground. During the exercise, the head should not come off the floor. |
| Raising the hips |  Lying on the floor, bend your legs in your knees, while the feet are also located on the floor.I will stretch my handsOn the exhale, tear off the pelvis from the floor and raise it up.The back should remain straight, the deflection in it is not needed.For a few seconds, stop at the extreme point, and then lower the pelvis down. |
| Vacuum | Standing on the surface, in a relaxed state, place your legs in the width of the shoulder.Remove your hands on the waist or lower along the body.
On the exhale, draw the stomach as much as possible, trying to make it touched the spine.Fix in this position. On the exhale, bring the stomach into a natural state, and then repeat the exercise. |
Exercises on the oblique abdominal muscles for tightening the sides
Slimming exercises are recommended to be performed in the morning.This allows you to configure the body to active work and bring it into 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 note that they work when walking, running, turning and flexion of the torso.Since the oblique abdominal muscles are deep enough and are loaded minimally in everyday life, consider a set of exercises that focus on the study of the oblique abdominal muscles.You can pump the oblique muscles of the abdomen standing, lying and sitting, which allows you to combine various exercises.
| Name | Specifications of execution |
| Tilts in opposite directions | Being horizontally, put your feet shoulder -width apart.At the same time, stretch your hands and raise over 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 water poured into them.Tears are taken in their hands and rise above their heads. On the exhale, tilt the body to the right until the muscle tension is felt.Return back on the exhale. Repeat the tilt in the other direction. The body during the exercise should move in a vertical plane.It is not allowed to include forward or backward. |
| Scalolas | In the starting position, the body is located in the same way as in preparation for push -ups in the clock.
On the exhale, without tearing his hands away from the floor, pull the left leg to the chest.You need to do this in a jump. Then, just as in the jump, return the left leg to the initial position, and at the same time pull the right leg to the chest. The exercise occurs dynamically, resembling quick movements up the rock. |
| Side attacks | The body is located vertically, legs at a short distance from each other.Hands can be stretched parallel to the body, or bend at chest level.
After exhalation, a step to the left is taken with simultaneous squat on the left leg.The right leg remains straight.Movement is similar to an exercise using a prefix step. On the exhale, return to a vertical position and do the same in the other direction. The whole approach is performed at a quick and rhythmic pace. |
| Oblique twisting | In a lying position, bend your legs so that perpendicular is formed in the knee area, resting in the feet.Hands are removed behind the head and bent at the elbows.
On exhalation, the chest will rise up and unfolds to the right.In this case, the left hand stretches and concerns the opposite (right) thigh.On inspiration, the hand and body return to the initial position. At the next exhale, the exercise is repeated in the other direction: now the right hand concerns the opposite (left) thigh.  At the initial stage, when turning the case, you can rely on the elbow of the opposite arm. |
| Lifting the legs from the lateral position. | Lying on the floor, stretch the body and turn on the right side.Stretch the right hand in front of you and put on the surface perpendicular to the body.When performing the exercise, this hand can be used as a supporting one.Remove the left by the head.
On the exhale, simultaneously raise (tear) 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 of lying on the side. When exhaling, return to the initial position, repeat the exercise several times.Then turn to the other side and do the same. |
Inventory exercises
Exercises for losing weight of the abdomen and sides can be performed both by ordinary gymnastic and with the help of elementary sports shells, which include ropes, elastic bands for fitness and fitballs.
In those types of exercises where it is impossible to use the inventory, for the greatest effectiveness you can apply weighting weights in the form of dumbbells (in their absence - plastic bottles of water).
Using inventory for weight loss:
- Instead of cardio training in the hall, you can resort to the help of a rope.Various types of jumping on it are recognized as one of the most effective exercises for the development and strengthening of the heart muscle.The jump rope is a universal simulator.To carry out a full cardio training, it is necessary to alternate ordinary jumps with crossed, on 1 leg, in different directions and double.During the performance of simple jumps, the maximum load on the muscles is given, the rest of the species can be used as a rest, slowing down the rotation of the rope.
- At the initial stage of classes, it is not recommended to use devices that increase the load.In the event that a woman has already been prepared and wants to increase the efficiency of training, you can use the elastic bands for fitness.Most exercises on the lateral muscles and legs are associated with alternate swings of the legs.If, when performing these exercises, put a circular fitness response on the legs of the legs, then the load on the legs increases.Their use is useful if the weight loss process is already completed, and the manifestation of muscle relief is necessary.
- The use of fitball for press exercises and oblique muscles can both facilitate them (in the case for beginners) and complicate (for trained women).If there is not enough muscle strength to raise the leg up (for example, from the position of lying on the stomach), then the task is to be simplified if fitball is put under the stomach.It can also be used to increase the load.When the body is on the surface of the fitball, the amplitude of the swings of the legs and arms increases, which makes it possible not only to strengthen the muscles, but also to stretch them.
Loading program for a week, month for women
Depending on the sports shape and weight of a woman, the correct distribution of physical exertion is required.If this happens in the gym, then it is better (at least once) to contact a professional coach so that he compiles the necessary schedule and a set of exercises.
In the case when training is carried out independently and at home, it is necessary to start with the 1st power training and the 1st cardio per week.At the same time, spend them every other day, alternating with each other.At the beginning of training, a set of exercises requires a minimum number of approaches to prevent general discomfort.Subsequently, the number of approaches can be increased.
An approximate program for the abdomen and sides for 1 week (should be included in the complex of general training):
- Monday.Tilts to the sides (15 times in each direction), 1 approach + oblique twisting (10 times in each direction), 1 approach + lift of the legs from the side position (10 lifting for each leg), 1 approach.
- Tuesday - rest.
- Wednesday-Training, completely dedicated to cardio loads.
- Thursday- rest.
- Friday.Military JAMP for 1 minutes, 1 approach + climb (1 min), 1 approach + oblique twisting (10 times in each direction), 1 approach.
As you get used to physical exertion, after 1-3 weeks, you can gradually increase the number of approaches or the number of exercises performed.
Exercises for weight loss, like all physical activity, have their own contraindications.In the case of a medical ban on playing sports and minor fat deposits in the abdomen and sides, training should not be carried out.