Sedentary lifestyle and unhealthy snacking make me feel less attractive fat accumulation on the sides and abdomen. The body is not able to lose weight in certain organs, so athletic activity is essential for all muscle groups. The abdominal and side exercises are done in combination. Best results can be achieved by eating a healthy diet at the same time and doing aerobic activities at the same time.
How to achieve maximum efficiency?
Losing excess fat in places like your hips and abdomen won't work as quickly. These are the hardest parts of the body to exercise, so it will take you about a month to gain tangible results from regular physical activity. This is the optimal time for your body to adjust to a new regime and to form healthy habits. In this case, a good figure will last a long time.
If you lose a lot of weight, this indicates muscle and water loss, not fat. This condition can lead to exhaustion.
If the problem is not too serious and you need to lose 3-4 more pounds, you can cope with the job in 2 weeks. The main condition is adherence to the sports regimen and nutrition.
The mistake most beginners make is to focus on problem areas. But normally the weight loss process takes place from top to bottom, starting from the face and moving gradually down the chest, waist, abdomen, buttocks, legs. Therefore, it is important to choose a set of exercises that load onto the entire body, including:
- cardiovascular training; Strength exercises
- ;
- fitness;
- aerobic exercise.
All of these will help you in a short time remove excess fat from your hips and tone your abs.
Training rules
Observed the greatest fat-burning effects from morning exercise, so the day starts with morning exercises at home, 2 hours after breakfast. Simple exercises that warm and stretch muscle tissue are perfect for this. The more complex complexes can be performed independently and in the gym, under the guidance of an instructor.
When doing press exercises, your body has to act as weights, otherwise the result will be the opposite of weight loss.The frequency and intensity of your workout is determined by how you feel. With intense pain, physical activity is stopped and then slowed down.
To remove the folds in the abdomen and sides, just do 3-4 times per week for 15-20 minutes, if it is light, do it every day. Choose 4-5 best suits and do 10-15 repetitions for 2-3 approaches (for women) or 20-25 times out of 4 approaches (for men).
You should always start with a 5-7 minute warm-up, which is also suitable for morning exercises.Optional:
- dance, dance spot, aerobics;
- tilts body sideways by stretching arms alternately while standing;
- rotates the pelvis and the entire body;
- Raise your body on your back, place your arms behind your head, and bend your knees.
Regardless of who does the homework (kids, teens, women, girls, men), some rules are required:
- A class held on an empty stomach.
- Does not deplete the body.
- Each exercise is done carefully and slowly, while problem areas should be kept in a state of suspense.
- Train at the same time.
- Increase the load gradually.
A pleasant burning sensation in the abdomen and a bit of fatigue is normal.
Diet
Nutrition plays an equally important role in achieving a flat stomach. Too serious restrictions in such cases are not recommended. Diet needs to be balanced and complete, to lose weight with enough strength to exercise regularly.
You need to eat two hours before the scheduled class and no later than two hours after the workout: in this case, the body quickly recovers by burning the substancefat in problem areas.
The main rule of the diet:
- is eaten in small portions (200–250 g) 5–6 times a day;
- reduces salt and sugar intake;
- excludes fried, fatty, salty and smoked foods;
- is preferred for fiber and protein products of plant and animal origin (diet meats, cereals, whole-grain breads, vegetables and fruit);
- Harmful sweets replaced with dried fruit, nuts, honey.
During the day, they drink up to 2-2. 5 liters of clean water without gas.
The main requirement for burning fat in the abdominal cavity is that a daily menu of three correct foods. These include:
- chickens, rabbits, calves;
- fresh herbs, vegetables, fruits, berries (excluding bananas, grapes and potatoes);
- dried fruits, nuts;
- legumes, grains;
- seafood, marine fish;
- eggs;
- low-fat fermented dairy products;
- vegetable oil (olives, flaxseed).
According to nutrition experts, there are foods that boost metabolism and help burn fat on the sides and abdomen. These are: ginger, green tea, grapefruit, cucumber, cabbage, cinnamon, horseradish.
Side and Abdominal Exercises
Many exercises can be done at home, but the best effect is observed with complex exercises - combined with going to the gym.The important thingis to focus on exercising all the muscles of the press: upper, lower and lower.
It is recommended to combine different types of fat burning complexes.
Light exercise
Beginner athletes are encouraged to start off with light but effective exercises. By using such training courses, even when not done daily, you can still tighten in shape for 2 weeks (as long as there are no medical contraindications).
An easy set to lose belly fat on both sides with three exercises:
- Depress the socks.Lie on your back, hands behind your head. The bent leg at the knee is raised and swayed by the sock.
- Round rotation.In a similar starting position, lie on your back, legs bent at the knees and feet on the floor. The body performs a rotation in one direction, then in the other 5 times.
- Back with bent knees.Stand on all fours, with elbows and knees on the floor, feet on tiptoes. Tensioning their muscles, they lifted their knees off the floor and circled back. Count to three and return to the starting position.
Other effective exercises are described in the table:
| Exercise title | Execute | |
| Lifting chair |
|
 |
| Hand walking |
|
|
| X-pushups |
|
The top press combination
For upper abs, you should use all kinds of crunches, crunches, and stills.
Crack and mess
The most common exercises are described in the table:
| Title | Technical | |
| Slant |
It is important not to lift your lower back off the floor, stretch your abdominal muscles as much as possible, and don't lower your shoulders to the floor. Do 3 sets on each side |
|
| Curled feet |
It is important not to lift the pelvis off the floor. You can stretch your arms in the direction of movement or put your hands away from your head |
|
| One side curling |
|
 |
| Crunches |
Beginners are encouraged to start practicing on flat surfaces. But the more the slope of the bench, the better the result. Optimal tilt - 45 degrees |
|
| Lungs have a turn |
|
Static exercise
Static load-based exercises do not involve active movement, but they are no less effective at using stress problem areas.This type of training is suitable for people with a contraindication to increased physical activity for medical reasons.
You can see good results if you do 6 sets at a time. You should start with 30 seconds. The time was gradually increased to one and a half minutes. The maximum interval between sets is 1 minute.
The most effective static exercises to train the upper arm muscles are shown in the table:
| Title | Technical | |
| Low Plank |
|
|
| Curved Board |
|
|
| "Vacuum" | This exercise can be done while standing, sitting or lying down. Take a deep breath and pull in your stomach hard. They try to stay in this position for 5-6 seconds. Ask to repeat "Vacuum" 6-7 times |  |
Manipulate on the bottom press
To practice the lower abdomen, a complex is used in which the limbs are involved. All exercises are performed 10-15 repetitions in 4 sets.
The most effective are shown in the table:
| Title | Technical | |
| Raise the knee | Starting position - lying on your back, arms behind head, legs outstretched. One by one, bend each leg and extend it diagonally with elbows, slightly separating the body from the floor | |
| Pull | Lie on your back, raise both legs and begin to spread and pull them together as if pulling | |
| Raise the leg out of support | Lie on the floor and begin lifting one or the other leg in turn. Increase by inspiration, decrease upon expiration | |
| "Bicycle" | Lie on your back, put your hands behind your head and start twisting your legs, imitating cycling |
Complex for oblique abs
The oblique muscles of the abdomen work by bending and rotating. They need separate training as they are not affected by other types of load.
Care should be taken when bending down, as the load on the spine in the lumbar region increases. With serious back problems, such exercises are contraindicated.
The most effective exercises are suggested in the table:
| Title | Execute | |
| Side bends |
|
|
| Bend with Fitball |
|
|
| Twisted bicycle | They make a standard "Bike", but at the same time they twist themselves: right elbow extended to left bent knee and vice versa |  |
Twisting the washer
To get a wasp waist within 2-3 months, you should turn around every day. This exercise tightens the abdominal muscles, helping to digest fat on the sides.
Before moving on to more complex twists, you should learn to rotate the hula-hoop in a standard, tummy way.
Technical:
- Start in a standing position, legs together.
- Arms bent at elbows and placed behind head or wide to the sides.
- The hip circumference is twisted at the waist due to the smooth circular movement of the pelvis. On exhalation, the stomach is pulled in, when inhaled, it is relaxed.
Should pick up shells with a weight of 2 kg or more. If you rotate it every day for 20-30 minutes, the first results will be noticeable within 10 days.
Respiratory exercise
In addition to physical activity, you should use breathing exercises. It can be performed in a sitting position.
There are two main techniques: bodyflex and oxysize.
The first is based on burning fat as oxygen enters the body during deep breathing.In this case, certain positions are needed to tighten the muscle.
Main exercise:
- Lie on your back and bend your knees.
- The stomach was pulled hard.
- Raise your hand.
- Take a deep breath and hold the breath for 7-10 seconds while lifting your body up.
- Stretch your arms up.
- After the allotted time, slowly exhale and lower your body back to the starting position. Repeat 3-4 more times.
The second technique involves a series of strong and jerky exhalations after a single deep breath.Thanks to this technique, your abs are effectively trained.
Aerobic exercise
In addition to activities concentrated in the gym or at home, both women and men should pay attention to aerobic exercise. These include:
- Walk- at a brisk pace for half an hour a day, at least five times a week.
- Jog- about 35-40 minutes.
- Swimming- in the early stage, once a week is enough.
- Cycling- 30 minutes a day. Such activity is even more effective on abdominal muscles than twisting.
Aerobic exercise will increase weight loss and allow you to get a nice flat stomach in less time.
Men's complex
For men, several exercisesto remove the abdomen and sides are selected with an emphasis on exercising all muscle groups. The more stressed the body is, the more energy it will use and burn fat.
All exercises are done 25-30 times in 4 sets. Exercise every day, combining exercise with running, swimming in the pool, cycling and other cardio options.
You can use weights up to 2 kg or a plastic bottle filled with water as weights.
The most effective exercises for men:
- Straightening in supine position: straightening elbows towards knees in raised state.
- Twist on an inclined surface: Lie on your back on a sturdy support and straighten with your elbows when exhaling.
- Do push-ups and lift both legs up: they put their fists on the floor, place their feet on any support (chair, bed) and push them up at an angle.
- Pull the leg up with the position on the uneven bar: hands on the crossbar and in a hanging position, raise the leg to a 90 degree angle.
- Plank on palm: get into correct position and pull each leg up in front of chest.
- Sloping weights: legs slightly wider than shoulder width, elbows pressed against waist and hunched forward. At the same time, the arms are bent with shells at the elbows, pressing them against the chest.
- Lungs with weights: Perform alternate hip movements with different legs. The dumbbells are held at the hip.
- Dumbbell Plank: Place hands with dumbbells and toes on the floor. Reach out with one hand behind your back, freeze for 4–5 seconds, and return to the starting position.
How to lose weight after giving birth?
The problem of getting rid of fat folds on the abdomen is especially serious after pregnancy and childbirth. Only allowed to start classes after a month, if the woman had previously had an active life. Girls who are less active should wait about two months.After a cesarean section, weight loss will be postponed for a longer time.
Start with a vacuum every day to help tone your muscles again. First time they do it in the supine position and in the morning.
The following exercises are suitable for a more pronounced load:
- twist;
- lift hips;
- lift straight legs, lie on your back or tilt;
- all types of boards;
- squatting on the wall.
During practice, don't forget the breathing technique: they stretch the muscles as much as possible when exhaling.