The sides and abdomen most often cause the most complaints - this area gains unnecessary mass when violating the smallest diet.
They try to get rid of the fat layers in these places, as they damage the look, cause considerable discomfort and hinder wearing tight clothing. Diet alone is not enough to eliminate lipids. Exercise and physical activity are necessary to lose weight in the abdomen and sides. Continuous exercise will not only help you improve your appearance, but also help you deal with health issues. Additionally, abdominal and side exercises will help quickly correct the problem area, but they are not a stand-alone solution.
Resisting excess weight helps to get rid of many psychological guilt. Quality of life in people of normal weight is significantly higher.
Useful information
Normally, we indebted to the fatty tissues that accumulate there leading to the laxity of the abdomen and thighs. Less often, this is caused by loose muscles and discoloration (this is most common after childbirth). In some cases, both causes are combined (fat and pasty). Exercise is just one of the ways to help tighten your genitals. To lose weight, you will have to pay attention to nutritious diet without fail. Massages and body wraps are additional remedies.
Program
It's important to remember that strength training helps build good muscle, but burn fat slowly enough. In contrast, cardiovascular loading has a general effect on the body, so they actively burn fat (oxygen is a type of catalyst for this process). Therefore, exercises aimed at losing weight in the abdomen and hips need to be varied. As a cardio exercise, you can do morning jogging. If it is not possible to exercise in the fresh air, the treadmill will come to the rescue (you can use other cardiovascular aids - treadmill, exercise bike). Good loads are created by practicing with a jump rope or with a hoop. Best results are obtained with interval training, where 2-4 minutes of normal speed work alternated with one minute of intense activity.
When compiling a strength exercise set, it's important to remember that muscles quickly adapt to a certain load, so repeating the same set of exercises from day to day you willNot noticeable results were achieved (programs should be changed). Also, don't just focus on exercises that work on a specific muscle group - do general strength exercises to speed up your metabolism. Such exercises can be included in the general complex, or you can notice them separately. And remember that not only weight exercises are called strength exercises, but also the useless pumping of presses.
Training course
Daily resistance training is not necessary, experts say. To lose weight faster in problem areas, you should adhere to this program: day 1, number 4 - strength training, day 2, number 5 - cardio, day 3, number 6, No7 - rest. Here is an average diagram, you can get more accurate recommendations from your coach.
Before starting a weight loss program, you should measure and weigh yourself. Journaling, entering nutrition and exercise data there wouldn't do any harm either. This will allow you to tune the program, increasing its efficiency. Don't expect an immediate result - your abdomen and hips won't tighten right away.
Strength exercise
Do each movement at least 8-10 times. Gradually increase the number of repetitions to 20-30 times. Some approaches are recommended. Before exercising, make sure your body is tumbled, and after the exercise is over, do a stretch.
Lie on your back with your knees bent slightly, pressing your feet to the floor. Extend your arms to the sides. Slowly pull your knees towards your chest (as you exhale), bend your legs more and lift your pelvis off the floor, then back to PI (don't put your feet on the floor).
Repeat the previous exercise, but now increase the amplitude - at the end of the movement, the right knee should be above the face.
Lie on the floor, legs crossed like a full lotus position (knees apart, ankles crossed). Press your palms into the back of your head. Lift your shoulders off the floor.
Repeat the previous exercise, but change the position of the legs - bend them at your knees and put your feet on the floor (in this position, another muscle group is being trained).
Lie on the side. Reach your palms underneath in front of you and place your palms on the back of your head. Try to lift your upper body and one leg at the same time. If the movement is easy, do it harder - raise your elbows and lift both legs (reverse motion). Go back to SP, don't put your feet on the floor. Work both sides. For starters, this exercise may seem difficult, so it's a good idea to start with the easy option.
SP too, let's change the exercise a little bit. Now, lift your legs off the floor, bend knees, and straighten elbows towards them (the trajectory of movement changes slightly, respectively, other muscles involved in the work).
Lie on your back with your palms on the back of your head. Lower the bent leg at the knee to the side. Lift your upper back off the floor (chest lift). Work both sides.
Lie on your stomach. Stretch your arms forward. First, just lift up the top part of the house. After a series of repetitions, start lifting only the lower part. After completing a few repetitions, start lifting both the top and the bottom at the same time. Then do a diagonal motion - raise your right arm and left leg and vice versa. In conclusion, lift "top" and "bottom" at the same time and hold muscle tension for 15-30 seconds (repeat 2-3 times). Remember to rest between exercises (30 seconds is enough). Don't think that these movements are just for the back - they work perfectly on the abdominal muscles, forcing them to hold tension (the plus is that the muscles are stretched differently than under direct load).
Stand up, bend forward, and place palms on the floor. Squeeze your stomach up and straighten your back. Stand like this for a few seconds, keeping your muscles tense. Keeping this position, begin to "walk" in place, bend and do not bend your knees.
The same goes for SP. Alternately move your hands ("walk" with them), gradually shifting the position of your body like in push-ups from the floor. Then start reverse motion and return to PI.
Testimonials
Strength exercises to lose weight for the abdomen and sides are very effective - it's important to do them regularly, not from time to time. Don't forget to take cardio - it dramatically speeds up weight loss.