A sedentary lifestyle and unhealthy snacks can make you feel uncomfortable in the form of unattractive fat accumulation on the sides and abdomen. The human body cannot lose weight in certain parts, so all muscle groups must be exercised. Combine abdominal and lateral movements. The best results can be achieved by maintaining a healthy diet and doing aerobic exercise at the same time.
How to achieve the maximum effect?
Dripping excess fat on the sides and abdomen will not work quickly. These are the most difficult parts of the human body, so it takes about a month to get significant results through regular physical exercise. This is the best time for the body to adapt to new therapies and develop healthy habits. In this case, beautiful characters will last a long time.
If you lose weight gradually, it means a loss of muscle and water, not fat. This condition can cause fatigue.
If the problem is not serious and you need to lose 3-4 pounds, you can complete the task within 2 weeks. The main condition is compliance with exercise and nutrition programs.
The mistake most beginners make is to focus on the problem area.But weight loss usually occurs from top to bottom, starting from the face and gradually moving to the chest, waist, abdomen, buttocks, and legs. Therefore, it is important to choose a group of exercises that burden the whole body, including:
- Aerobic exercise training;
- Strength exercises;
- Fitness;
- Aerobic exercise.
All these will help quickly remove excess fat on both sides and improve abdominal muscles.
Training rules
Morning exercise can burn fat to the greatest extent, so start morning exercise at home two hours after breakfast every day. Simple exercise can warm and stretch muscle tissue. Under the guidance of the coach, more complex comprehensive sports can be performed independently in the gym.
When doing journalism exercises, you must use your body as weight, otherwise the result will be weight loss.The regularity and intensity of exercise depends on how you feel. Under severe pain, physical activity ceases and then the speed slows down.
To eliminate wrinkles on the abdomen and sides, 3-4 times a week, 15-20 minutes each time is enough; if you exercise lightly, do it once a day. Choose 4-5 most suitable methods, and then perform 10-15 operations in 2-3 methods (women), or 20-25 operations in 4 methods (men).
You should always start with a warm-up that lasts 5 to 7 minutes, which is also suitable for morning exercises. Options:
- Dancing, jumping on the spot, aerobic exercise;
- When standing, tilt your body to both sides while alternately extending your arms;
- The rotation of the pelvis and the whole body;
- Raise the suitcase when lying on your back, place your hands behind your head and bend your knees.
No matter who does the exercises (children, teenagers, women, girls, girls, men), the following rules are required:
- Classes are held on an empty stomach.
- Don't make your body tired.
- Every practice should be done carefully and slowly, and the problem area needs to be kept in suspense.
- Train at the same time.
- Gradually increase the load.
The normal feeling is a burning sensation in the abdomen and a little tiredness.
Diet
Nutrition is also important in flat stomach. It is not recommended to use too strict restrictions in this case. The diet should be balanced and complete, so that weight loss has enough strength to exercise regularly.
You need to eat two hours before the planned course, and you must eat within two hours after the course starts: in this case, the body will pass in the problem areaBurn fat and quickly restore health.
Key dietary rules:
- Take a small amount (200-250 grams) 5-6 times a day;
- Reduce salt and sugar intake;
- Does not include fried, fatty, salty and smoked foods;
- Optimizing fiber and protein products of plant and animal origin (dietary meat, grains, whole wheat bread, vegetables and fruits);
- Harmful candies are replaced by dried fruits, nuts, and honey.
They drink up to 2-2. 5 liters of clean water without gasoline throughout the day.
The main condition for abdominal fat burning is to make a menu of three correct foods every day. These include:
- chicken, rabbit, veal;
- Fresh herbs, vegetables, fruits, berries (excluding bananas, grapes and potatoes);
- Dried fruits, nuts;
- Beans, cereals;
- Seafood, sea fish;
- eggs;
- Low-fat fermented milk products;
- Vegetable oil (olive oil, linseed).
According to nutritionists, some foods increase metabolism and help burn fat on the sides and belly. They are: ginger, green tea, grapefruit, cucumber, cabbage, cinnamon, horseradish.
Abdominal and abdominal exercises
Many exercises can be done at home, but the best results can be seen through complex work (combined with going to the gym).ImportantFocus on exercising all the muscles of the press: upper, lower and lateral.
It is recommended to combine different types of fat burning complexes.
Light exercise
Encourage novice athletes to start with light but effective exercise. Through this kind of training, even without daily work, the number can be tightened within 2 weeks (provided there are no medical contraindications).
The simple way to lose weight on the belly and sides includes three exercises:
- Swing socks.Lie on your back with your hands on the back of your head. The legs with bent knees were lifted by the socks and swayed.
- Circular rotation.In the same starting position, lie on your back, bend your knees, and place your feet on the floor. The main body rotates in one direction and then rotates 5 times in the other direction.
- A backbend with a bent knee.On all fours, elbows and knees on the floor, feet on toes. Pulling on the press, they lifted their knees off the floor and around their backs. Count to three and return to the original position.
Other effective exercises are described in the following table:
| Exercise name | execute | |
| Lift the chair legs |
|
 |
| Walking with hands |
|
|
| X-pushups |
|
Upper pressure compound machine
To exercise the upper abdominal muscles, it is recommended to use various sit-ups, lunges and static exercises.
Crunches and lunges
The following table describes the most popular exercises:
| Title | Technology | |
| Oblique curl |
The important thing is not to lift your lower back off the floor, try to tighten your abdomen, and don’t lower your shoulders to the floor. Perform 3 sets on each side |
|
| bent legs |
It is important not to lift the pelvis off the ground. You can stretch your hands in the direction of movement, or move your head away |
|
| Side elevation angle |
|
 |
| sit-ups |
Encourage beginners to start training on a flat surface. But the greater the slope of the bench, the better the result. Best tilt-45 degrees |
|
| Oblique thorn |
|
Static exercise
Static exercises are based on loads that do not involve active exercise, but are equally effective in using problem areas of the body (due to tension).This kind of training is suitable for people who cannot increase physical exercise due to medical reasons.
If you perform 6 methods at once, you can see positive results. It is recommended to start at 30 seconds. The time gradually increased to one and a half minutes. The maximum interval between groups is 1 minute.
The following table lists the most effective static exercises for calculating the upper press:
| Title | Technology | |
| Low plank |
|
|
| Curved plank |
|
|
| "Vacuum" | This exercise can be done standing, sitting or lying down. Take a deep breath and force your stomach. They tried to stay in this position for 5-6 seconds. The "vacuum" must be repeated 6-7 times |  |
Press at the bottom
In order to exercise the lower abdomen, you need to use complex limbs. All exercises are performed 10-15 times in 4 groups.
The most effective display is in the table:
| Title | Technology | |
| Knee pads | Starting position-back, arms behind head, legs straight. Bend each leg in turn, and lean and stretch with the elbow, so that the body is slightly separated from the floor | |
| Scissors | Lie down, raise your legs, start stretching, and put them together like scissors | |
| Lift the foot from the support position | Lie on the floor and begin to lift one leg or the other one by one. Increase inspiration and reduce expiration time | |
| Bicycle | Lie on their backs, put their hands behind their heads, start twisting their legs, imitating cycling |
Abdominal oblique muscle complex
Exercise the oblique muscles of the abdomen by bending and turning the body. Since they are not affected by other types of loads, they need to be trained separately.
Be careful when bending over, because the spine load in the lumbar area increases. With serious back problems, this exercise is contraindicated.
The most effective exercises are suggested in the table:
| Title | execute | |
| Standing Side Bend |
|
|
| Push-ups and Fitball bending |
|
|
| Twist bicycle | They made a standard "bicycle", but at the same time twisted the body: the right elbow stretched to the left knee, and vice versa |  |
Twisting hoop
In order to get the wasp waist within 2-3 months, it is recommended to twist the hoop every day. This exercise can strengthen the abdominal muscles and help remove fat deposits on both sides.
Before making more complex turns, you should learn how to rotate a hula hoop on your stomach in a standard way.
Technology:
- Stand up, feet together.
- The arm is bent at the elbow and placed behind the head or separated on the side.
- Due to the smooth circular motion of the pelvis, the hoop twists around the waist. When exhaling, the stomach is pulled in, and when inhaling, the stomach is relaxed.
It is recommended to pick up a shell weighing 2 kg or more. If you spin for 20 to 30 minutes a day, the first result will attract attention within 10 days.
Breathing gymnastics
In addition to physical exercise, breathing exercises are recommended. It can be done in a sitting position.
There are 2 basic techniques: body bending and oxidation.
First, it burns fat as oxygen enters the body during deep breathing.In this case, certain postures must be taken to tighten the muscles.
Main exercise:
- Lie on your back with your knees bent.
- The stomach is pulled in strongly.
- Raise your hands.
- Take a deep breath and hold your breath for 7-10 seconds as you lift your body.
- Stretch your arms.
- After the allotted time, exhale slowly and lower your body to the original position. Repeat 3-4 more times.
The second technique involves a series of violent, rapid exhalations after a deep breath.With this technique, the abdominal muscles of the abdomen can be effectively exercised.
Aerobic exercise
In addition to intensive activities in the gym or at home, both men and women should pay attention to aerobic exercise. It includes:
- Walking-Fast pace for half an hour every day, at least five times a week.
- Jogging-About 35-40 minutes.
- Swimming-In the initial stage, once a week is enough.
- Cycling-30 minutes a day. This activity is even more effective on the abdominal muscles than twisting.
Aerobic exercise will enhance the weight loss process and allow you to get a beautiful flat abdomen in a shorter time.
Man Complex
For men, choose an exercise methodGet rid of the abdomen and sides and focus on exercising all muscle groups. The greater the pressure they bear, the higher the energy consumption and fat burning intensity of the body.
All exercises are performed 25-30 times in 4 groups. Exercise every other day, combining exercise with jogging, swimming in the pool, cycling and other aerobic exercises.
Dumbbells weighing no more than 2 kg or plastic bottles filled with water can be used as weights.
The most effective exercise method for men:
- Sit-ups during sit-ups: The elbows are extended to the knees with the knees elevated.
- Twist on an inclined plane: Lean your back on a firm support and extend your elbows upward as you exhale.
- Push-ups with both legs raised at the same time: They put their fists on the floor, put their legs on any support (chair, bed), and lean upward.
- Raise the leg and place it on the uneven pole: place your hands on the horizontal pole and lift the leg at a 90 degree angle in the hanging position.
- The plank on the palm: Enter the standard position and pull the legs to the chest one by one.
- Inclined row dumbbells: The legs are slightly wider than the shoulders, and the elbows are pressed toward the waist and bend forward. At the same time, the arms are bent at the elbows with shells, pressing them against the chest.
- Dumbbell lunges: alternate lunges with different legs. Dumbbells are placed on the hips.
- Dumbbell plank: Place dumbbells and toes on the floor. Put one hand behind your back, freeze for 4-5 seconds, then return to its original position.
How to lose weight after giving birth?
The problem of eliminating abdominal fat folds after pregnancy and childbirth is particularly serious. If a woman has lived an active life before, she can only start classes after a month. Girls who are less active should wait about two months.After a cesarean section, weight loss must be delayed for a longer period of time.
Start with a vacuum exercise every day to help restore muscles. They did this in the supine position for the first time and in the morning.
The following exercises are suitable for heavier loads:
- Distortion;
- Raise the hips;
- Raise straight legs, lie on your back or side;
- All types of boards;
- Crouching on the wall.
During training, don’t forget your breathing techniques: when you exhale, they will tighten your muscles as much as possible.