A sedentary lifestyle and unhealthy snacks are felt in the form of unattractive fat deposits on the sides and abdomen. The body is not able to lose weight in some specific parts of the body, therefore, sports activity is necessary for all muscle groups. Exercises to slim the abdomen and sides are performed in combination. The best results can be achieved by eating a healthy diet while doing aerobic activities.
How to get the maximum effect?
Dropping excess fat in places like the flanks and belly will not work quickly. These are the most difficult parts of the body to exercise, so it will take about a month to get visible results with regular physical activity. This is the ideal time for the body to get used to the new regime and develop healthy habits. In that case, the beautiful figure will last a long time.
If the weight is decreasing intensely, it indicates a loss of muscle and water, not fat. This situation can lead to exhaustion.
If the problem is not so acute and you need to get rid of 3-4 extra pounds, you can handle the task in 2 weeks. The main condition is adherence to the sports and nutritional regime.
The mistake most beginners make is focusing on problem areas.But usually weight loss occurs from top to bottom, starting with the face and gradually moving to the chest, waist, abdomen, buttocks, legs. Therefore, it is important to choose a set of exercises with a full body load, including:
- cardiovascular training;
- strength exercises;
- fitness;
- aerobic exercise.
All of this will help to quickly get rid of excess fat on the sides and tone up the abdominal muscles.
Training rules
The biggest fat-burning effect of training is observed in the morning, so the day starts with morning exercises at home, 2 hours after breakfast. Simple exercises that warm up and stretch muscle tissue are suitable for this. More complex complexes can be performed both independently and in the gym, under the guidance of an instructor.
When doing exercises for the press, your own body must serve as weight, otherwise the result is the opposite of losing weight.Regularity and intensity of exercise are determined by how you feel. With intense pain, physical activity is interrupted and, later, slowed down.
To get rid of the folds in the abdomen and sides, just do exercises 3 to 4 times a week for 15 to 20 minutes and, if the exercises are light, then daily. Select 4-5 times more appropriate and perform each 10-15 times in 2-3 approaches (for women) or 20-25 times in 4 approaches (for men).
You should always start with a 5 to 7 minute warm-up, which is also suitable for morning exercises.Options:
- dancing, jumping on the spot, aerobics;
- tilt the body sideways with alternating elongation of the standing arms;
- rotation of the pelvis and the entire body;
- Lift your torso on your back, place your hands behind your head and bend your knees.
Regardless of who does the exercises (child, teenager, woman, girl, girl, man), several rules are necessary:
- Classes are held on an empty stomach.
- Do not exhaust your body.
- Each exercise is performed carefully and slowly, while problem areas need to be suspended.
- Train at the same time.
- Increase the load gradually.
It is normal to feel a pleasant burning sensation in the abdominal area and a little tiredness.
Diet
Nutrition plays an equally important role in achieving a flat stomach. Very severe restrictions in such a case are not recommended. The diet must be balanced and complete, so that losing weight has enough strength for regular exercise.
You need to eat two hours before the planned class and no more than two hours after it: in this case, the body recovers quickly due to the burning of fat in problem areas.
Main dietary rules:
- are consumed in small portions (200–250 g) 5–6 times a day;
- reduces salt and sugar intake;
- excludes fried, fatty, salty and smoked foods;
- preference is given to fiber and protein products of vegetable and animal origin (dietary meat, cereals, whole grain bread, vegetables and fruits);
- Harmful sweets are replaced by dried fruits, nuts, honey.
Throughout the day, they drink up to 2-2, 5 liters of clean still water.
The main condition for burning fat in the abdominal cavity is to make a daily menu with three correct foods. This includes:
- chicken, rabbit, veal;
- fresh herbs, vegetables, fruits, berries (except bananas, grapes and potatoes);
- dried fruits, nuts;
- legumes, cereals;
- seafood, sea fish;
- eggs;
- low-fat fermented dairy products;
- vegetable oils (olive, flaxseed).
According to nutritionists, there are foods that increase metabolism and help burn fat on the sides and belly. They are: ginger, green tea, grapefruit, cucumber, cabbage, cinnamon, horseradish.
Lateral and abdominal exercises
Many exercises can be done at home, but the best effect is seen with complex work - combined with going to the gym.It is importantto focus on working all the muscles of the press: upper, lower and lateral.
It is recommended to combine different types of fat burning complexes.
Light exercises
Novice athletes are encouraged to start with light but effective exercises. Using such training, even without daily execution, it is possible to narrow the figure in 2 weeks (as long as there are no medical contraindications).
A simple set to slim the abdomen and sides consists of three exercises:
- Rocking the socks.Lie on your back with your hands on the back of your neck. Legs bent at the knees are lifted and swayed by the socks.
- Circular rotations.In the same starting position, lying on your back, bend your knees and place your feet on the floor. The body makes rotational movements in one direction, then in the other direction 5 times.
- Bending backwards with knees bent.Stand on all fours, rest on the floor with your elbows and knees, feet on toes. Forcing pressure, they lift their knees off the floor, turning their backs. Count to three and return to the original position.
Other effective exercises are described in the table:
| Exercise name | Execution | |
| Raised chair legs |
|
 |
| Walking with your hands |
|
|
| X-pushups |
|
Upper press complex
To work the upper abdominals, it is advisable to use all types of abdominals, lunges and static exercises.
Push-ups and thrusts
The most popular exercises are described in the table:
| Title | Technique | |
| Oblique curve |
It is important not to lift your lower back off the floor, force your abdomen as far as possible, and not lower your shoulders to the floor. Perform 3 sets on each side |
|
| Leg Curl |
It is important not to lift your pelvis off the floor. Hands can be extended in the direction of movement or removed by the head |
|
| Lateral curvature |
|
 |
| Bench crunches |
Beginners are encouraged to start training on a flat surface. However, the greater the inclination of the bench, the better the result. Optimal tilt - 45 degrees |
|
| Lunges with curves |
|
Static exercises
Static exercises are based on loads that do not involve active movement, but are no less effective in using problematic areas of the body due to tension.This type of training is suitable for people who are contraindicated to increased physical activity for medical reasons.
A positive result can be seen if the exercises are performed 6 approaches at a time. It is recommended to start with 30 seconds. Gradually increase the time to one and a half minutes. The maximum interval between sets is 1 minute.
The most effective static exercises for working with the top press are shown in the table:
| Title | Technique | |
| Low board |
|
|
| Curved board |
|
|
| "Vacuum" | This exercise can be done standing, sitting or lying down. Take a deep breath and tighten your stomach. They try to maintain this position for 5-6 seconds. It is necessary to repeat the "Vacuum" 6-7 times |  |
Working in the lower press
To work the lower abdomen, a complex is used in which the limbs are involved. All exercises are performed 10-15 times in 4 sets.
The most effective ones are shown in the table:
| Title | Technique | |
| Knee lift | Starting position - on your back, arms behind your head, legs straight. Bend each leg at a time and stretch obliquely with your elbow, with a slight separation of the body from the floor | |
| Scissors | Lying on your back, lift both legs and start spreading and join them together like scissors | |
| Raising the legs from the support position | Lie on the floor and start lifting one or the other leg at a time. Increase inhalation and decrease on exhalation | |
| "Bicycle" | Lie on your back, put your hands behind your head and start twisting your legs, imitating cycling |
Complex for oblique abdominal muscles
The oblique muscles of the abdomen are worked by flexing and rotating the body. You need to train them separately, as they are not affected by other types of loads.
Care should be taken when tilting, as the load on the spine in the lower back increases. With severe back problems, these exercises are contraindicated.
The most productive exercises are suggested in the table:
| Title | Execution | |
| Standing side curves |
|
|
| Breaststroke curves with Fitball |
|
|
| Rotating bicycle | They do a standard "bicycle", but at the same time they twist the body: the right elbow extends to the left knee bent and vice versa |  |
Twisting the rack
To obtain a wasp waist in 2-3 months, it is recommended to twist the bow every day. This exercise strengthens the abdominal muscles, helps to remove fat deposits on the sides.
Before moving on to the more complex twists, you must learn to rotate the hula hoop in the standard way, on the belly.
Technique:
- Take an initial standing position, feet together.
- The arms are bent at the elbows and placed behind the head or spread apart at the sides.
- The arch is twisted at the waist due to the smooth circular movements of the pelvis. On exhalation, the stomach is pulled in, on inspiration, relaxed.
It is recommended to pick up a shell weighing 2 kg or more. If you rotate it every day for 20-30 minutes, the first results will be noticed in 10 days.
Respiratory gymnastics
In addition to physical activity, the use of breathing exercises is recommended. It can be performed in a sitting position.
There are 2 main techniques: flex the body and oxidize.
The first is based on burning fat due to the oxygen that enters the body during a deep breath.In that case, it is necessary to take certain postures to tension the muscles.
Main exercise:
- Lie on your back and bend your knees.
- The stomach is tightly contracted.
- Raise your hands.
- Take a deep breath and hold your breath for 7 to 10 seconds while lifting your body.
- Stretch your arms up.
- After the prescribed time, exhale slowly and lower your body to its original position. Repeat another 3-4 times.
The second technique involves a series of sharp and spasmodic exhalations after a deep breath.Thanks to this technique, the abdominal muscles of the abdomen are worked effectively.
Aerobic exercise
In addition to specific activities at the gym or at home, both women and men should pay attention to aerobic exercise. This includes:
- Walking- at a brisk pace for half an hour a day, at least five times a week.
- Running- about 35-40 minutes.
- Swimming- in the initial stage, once a week is enough.
- Cycling- 30 minutes daily. This activity works even more effectively on the abdominal muscles than torsion.
Aerobic exercises improve the weight loss process and allow you to get a beautiful flat stomach in less time.
Complex for men
A set of exercises for mento get rid of the abdomen and sides is selected with a focus on working all muscle groups. The harder they try, the more intensely the body spends energy and burns fat.
All exercises are performed 25-30 times in 4 sets. Exercise every other day, combining exercise with running, swimming in the pool, cycling and other options for cardiovascular loads.
Dumbbells weighing up to 2 kg or plastic bottles filled with water can be used as weights.
The most effective exercises for men:
- Straight push-ups in the supine position: stretch with your elbows up to your knees, which are elevated.
- Twisting on an inclined plane: lie down with your back on a firm support and, when exhaling, stretch your elbows upwards.
- Push-ups with simultaneous lifting of the legs: they rest on the floor with their fists, support the legs on any support (chair, bed) and stand at an angle.
- Elevation of the legs with the location on the uneven bars: the hands support the horizontal bar and in the suspended position raise the legs at a 90 degree angle.
- Plank on the palms: stand in a standard position and pull your legs up to your chest, one by one.
- Row of dumbbells with inclination: the legs are placed slightly wider than the shoulders, the elbows are pressed to the waist and bent forward. At the same time, the arms are folded with shells at the elbows, pressing them against the chest.
- Lunge with dumbbells: Make alternate attacks with different legs. The dumbbells are kept on the hips.
- Dumbbell board: place your hands with the dumbbells and your toes on the floor. A hand is brought back, freezes for 4 to 5 seconds and returns to its original position.
How to lose weight after giving birth?
The problem of getting rid of fat folds in the stomach is especially serious after pregnancy and childbirth. Classes are only allowed to start after one month, if the woman has previously had an active life. Less active girls should wait about two months.After a cesarean section, weight loss will have to be postponed for a longer period.
Start by doing the vacuum exercise every day to help tone your muscles. The first time, they do it in the supine position and in the morning.
The following exercises are suitable for a more pronounced load:
- twist;
- raising the hips;
- lift your legs straight, lying on your back or on your side;
- all types of boards;
- squats on the wall.
During training, don't forget the breathing technique: they tense the muscles as much as possible on exhalation.