The most effective exercises for quickly losing belly fat. Do you want to know which physical exercises are most effective for losing weight in the abdomen, sides and thighs? Poor posture while sitting

14.08.202327.05.2017

Reading time: 21 minutes

The question is one of the most pressing among those who think about their physical fitness. This problem area worries both men and women, and it is not always associated with excess weight.

The article discusses the basic rules of how to remove belly fat and what methods are considered the most effective in the fight against belly fat. It is also offered a ready-made set of exercises for the abdomen, which will help remove fat and strengthen the abdominal muscles.

How to remove belly fat: basic rules

Despite the fact that the Internet is replete with various tips on how to quickly lose belly fat, getting rid of any problem areas on the body essentially comes down to two basic requirements:

Reducing total body fat percentage
Strengthening the relevant muscles

To reduce your overall body fat percentage, you need to eat in a calorie deficit (consume fewer calories than your body can burn) so that the process of fat tissue breakdown begins. You can create a calorie deficit through proper nutrition, increased exercise, high daily activity, or all three at the same time. Without reducing body fat, you will not get rid of belly fat.

The second factor that will help you lose belly fat is performing exercises to strengthen the muscle corset or in other words core muscles (abdominal and back muscles). Core exercises won't help you burn fat, but they will help tone your muscles, improve your posture, and tighten your abs, which will ultimately transform your belly. But this only works in combination with an overall decrease in body fat percentage.

How to force your body to burn belly fat?

You can't force your body to burn belly fat. It is a mistake to think that by pumping up your abs, you remove your belly.. No! With the help of abdominal exercises, you strengthen the abdominal muscles, and the fat layer decreases throughout the body with a calorie deficit: on the face, on the arms, on the stomach, on the legs. No matter what exercise you do (or don't do), your entire body loses weight. (if there is a calorie deficit!), and with training you only work out the muscles. It is impossible to force the body to get rid of fat in the abdominal area; local fat burning does not exist.

At the same time, you can intensively train your muscle corset, and your arms and legs will lose weight faster. You will try to remove the belly, and the volume will go away from all parts of the body except the abdomen itself. This is normal and natural! Usually the problem area is the last to lose weight. How quickly you can lose belly fat largely depends on your body type, physiology and lifestyle. Some men and women, even with a low percentage of body fat, still have some fat in their lower abdomen.

What to do if you can’t get rid of your belly?

What to do if you have lost weight, your body has changed, but your belly still doesn’t go away? Or what to do if you are already in great shape, but still have a small tummy? There are often cases when it is not possible to lose belly fat even with a low percentage of body fat. My arms, hips, and buttocks are in perfect condition, but my small belly doesn’t want to go away. In this case, you can continue to lose weight and eventually achieve a flat stomach, but it is not certain that this will improve your overall body quality. Along with fat, you will also lose muscle mass throughout your body, which will ultimately lead to excessive thinness and not a beautiful figure.

Always look at your overall body composition when making adjustments to your diet and training. Usually the problem area (and everyone has their own) very difficult to achieve perfection. It takes time. Yes, regular exercise and proper nutrition will improve your body, but better is not always ideal. You shouldn’t get hung up on a small belly and overly torture yourself with diets if you’re already in good shape. Continue to train and eat with, and continue to work on improving your figure. Gradually, step by step, you will get into great shape.

First round: cardio exercises

: 20-25 times

: 20-25 times (each side)

You can repeat this circuit with cardio exercises twice.

Second Circle: Core Strengthening Exercises

: 20-25 times

: 30-60 seconds

: 10-15 times (each side)

: 15-20 times (each side)

: 10-15 times (each side)

Third circle: cardio exercises

1. Half squat raise: 30-35 times

: 8-15 times

There are several areas that are most difficult to correct with physical exercise. These include the stomach and sides. But for women, some exercises have been developed for losing weight specifically in the abdomen and sides, which can help overcome unwanted volumes even at home. It is important to train systematically and follow some rules.

Principles of training for losing weight on the abdomen and sides

It is important to understand that the exercises and number of repetitions will vary for different people. For those who are overweight, cardio exercises will be primarily important in order to get rid of an impressive layer of fat. In the first period, you should not lean on strength exercises and pump up your muscles.

In the first stages the following will be good:

Walking at a fast pace.

Swimming.

Jumping rope, if there are no contraindications (obesity, spinal problems).

Simultaneously with cardio exercise, as soon as your body weight has become close to normal, you can include strength exercises aimed at training the abdominal and back muscles.

In order to get the desired result - weight loss plus strengthening the abdominal and side muscles, you should combine cardio and strength exercises. This is one of the principles of training.

The second main point will be the regularity of classes. To achieve results, it is important to train hard and not expect stunning results after a couple of weeks of training. Each organism has its own time. If you've been eating up your sides and belly for years, it's foolish to expect that after a month of training your waist will become slimmer.

For almost everyone, the stomach and sides are the most difficult areas to lose weight last. You need to understand this and not give up, but persistently move towards the goal.

The next important point will be proper nutrition. Experienced nutritionists and fitness trainers say that nutrition comes first when trying to lose weight. But elasticity and tightness of muscles is achieved only by physical activity. Therefore, it is important for women to combine the principles of proper, healthy nutrition and physical activity, including exercises for losing weight in the abdomen and sides at home or in the gym.

Let's summarize. For the fastest and most lasting results in the process of losing weight in the abdomen and sides, it is important for women to:

Combine cardio and strength exercises.

Train systematically and constantly.

Eat right.

Lead an active lifestyle.

Train at an average pace without weights.

Exercise at least 3-5 times a week.

Only if all the rules are followed together is a quick positive result possible.

Start of training, warm-up

At home, as in the gym or in group classes, training should begin with cardio and warm-up. At home, jogging in place, brisk walking, or jumping rope will prepare you for your workout. Allow 10-15 minutes for this.

Afterwards you need to stretch your joints:

We warm up the shoulder joints by rotating the shoulders back and forth.

Next, bend to the side. This warm-up exercise is aimed not only at warming up the muscles, but also at strengthening them. The oblique abdominal muscles and latissimus dorsi muscles are involved here, which form a thin waist line and a feminine curve of the back.

Stretch your knees and ankles by rotating.

After warming up, which is necessary even for training at home, we begin special exercises for losing weight and strengthening the abdominal and side muscles for women.

A set of exercises with your own weight

Various planks are very effective in combating excess volume on the stomach and sides. Classic plank option:

Starting position: on the floor, lean on your elbows and on the toes of your feet, spread your legs shoulder-width apart, clasp your hands in front of you, relax your neck.

The time spent in this position should be at least 30-60 seconds.

Do the plank daily for 3 sets.

The side plank is aimed specifically at the lateral abdominal and back muscles:

Starting position: lie on your left side, rise onto your left arm, bent at the elbow, raise your right arm and place it behind your head.

The duration of holding the bar is from 30 to 60 seconds.

Do the same in the other direction.

Plank with arm and leg raise:

The starting position is the same as a classic plank, but you need to lean not on your elbows, but on your hands.

Raise your left arm and right leg alternately, then your right arm and left leg.

Perform 20 lifts, 3 sets.

Drop-down bar:

The starting position is the same as in the previous plank.

Raise, moving your right hand back, as if opening up. The legs do not change position; the feet bend slightly.

Repeat 20 times for 3 sets.

Another effective exercise that is aimed at maintaining the shape of the abdomen, sides and other areas is push-ups:

It must be performed in the starting position, like a classic plank. Hands are spaced shoulder-width apart, feet are in the same position.

Next, you should bend your elbows and lower your chest as low as possible to the floor.

Then we return to the starting position.

Ideally, push-ups should be performed from the floor. But for beginners, push-ups from a wall, from a table or chair, a sofa, from any surface and height from which you can start, are quite suitable. Then go lower and lower, and then to the floor.

Leg raising exercises help reduce volume in the abdomen and sides:

Lie on the floor, on your back, with your hands behind your head or at your sides. Raise your straight legs up and slowly lower them.

Scissors. Starting position as in the previous exercise. Raise your legs straight to a distance of 45 degrees from the floor, spread your legs to the sides and cross them.

Lie on your back, bend your knees, rest on your feet, place them shoulder-width apart.

Lift your butt up and down.

Perform each of these exercises at an average pace for 3 approaches. Each approach contains 15-20 repetitions.

Do you often play sports?

3 times a week

No, I don't like sports

Very rarely

Abdominal vacuum

Abdominal vacuum is considered a very effective and efficient exercise for losing weight in the abdomen and sides for women, which can easily be done at home without any additional equipment. It is borrowed from eastern practices and gives quick and good results. The exercise is designed to work the internal abdominal muscles, which cannot be trained with any other exercise. They are the ones who will tighten your stomach and keep it flat.

Basic rules for performing a stomach vacuum:

You need to do the exercise daily 1-3 times a day.

The first time the vacuum is performed is in the morning on an empty stomach after visiting the toilet.

You can do this exercise after training and before bed.

We make a stomach vacuum as follows:

Take your starting position.

Exhale slowly.

Inhale through your nose.

Exhale again slowly, completely emptying your lungs of air.

Hold your breath, don't inhale.

Pull your stomach in as much as possible. Try to pull your stomach in all the way from below to your chest.

Hold for a few seconds. At first it will be 3-5 seconds.

Release your stomach, inhale.

Take a break of 30-40 seconds and repeat.

You need to perform 3-5 approaches.

The starting position for this exercise can be different:

Lying on your back, arms along your body or just below the hip joint on your legs.

Sitting with your legs down or in the lotus position.

Stand straight, placing your palms on your legs at the base of the hip joint.

Standing with your knees bent slightly and your palms resting on your hips. Your back should be kept straight in any position.

Hoop for a slim waist

A hoop is a simple, affordable sports equipment. Simple exercises with it will help women lose weight and gain a slim stomach and waist at home.

Anyone can spin a hoop around their waist. It's quite simple. It is important to twist it in both directions so that the result is uniform. First to the right, then the same amount of time to the left or vice versa.

The weight of the hoop matters:

For beginners who have not previously engaged in any sports, a hoop weighing about 1 kg is suitable.

For those who have previously been involved in sports, at least doing exercises, irregularly, from time to time it is better to choose a hoop of 1.3-1.5 kg.

For those who lead an active lifestyle, engage in physical education, and regularly practice fitness, a 2.3 kg hoop is suitable.

Regular training with a hoop gives fairly quick results.

Disc "Grace" for slimming the abdomen and sides

Another sports equipment that many people have at home is the “Grace” disc. This is a flat double disk on which you need to stand with your feet and perform body rotations at a fast pace to the left and right. Experts talk about the high effectiveness of training on this disc.

In order to get rid of unwanted volume on the stomach and sides by exercising on a disc, it is important to follow some rules:

Train at least 3.5 times a week.

The duration of the workout should be 30-40 minutes per day.

Perform the exercise correctly: at a fairly fast pace, perform rotations using the abdominal muscles, holding your hands in front of your chest.

In combination with proper nutrition, this type of training will be useful and will help you gain beautiful shapes of your stomach and waist.

Exercises with dumbbells or any weight

You can use the following as weights at home:

small dumbbells;
eggplants with water;
even 1 kg packs of salt or sugar.

That is, everything you find at home of suitable weight, something that you can take in your hand. Do not take dumbbells that are too heavy; the weight should be minimal.

The exercises will be as follows:

Body tilts to the right and left. To do this, you need to stand with your feet shoulder-width apart, your arms with dumbbells at your sides. Next, bend alternately to the right, straighten up, then to the left, straighten up. At the same time, the arms are lowered to the sides and do not change their position.

For the next exercise you will need a bench or the edge of a sofa. Rest your left knee and left hand on a bench or edge of the sofa. The right hand with the dumbbells is lowered straight down at shoulder level.

Raise your right arm, bending it at the elbow. Do the same on the other side, leaning on your right hand and knee and lifting your left hand from the dumbbells.

Hold dumbbells in your hands, bend your elbows and bring the dumbbells together in front of your chest. Feet shoulder-width apart, buttocks and stomach tucked in. Turn your body left and right slowly one at a time.

These exercises are good for training the oblique abdominal muscles and back muscles. They help the sides become more toned and wrinkles are removed. Perform the exercises at a medium pace. Choose the weight of dumbbells or any weighting material that suits your strength, do not increase it.

Do 3 sets of each exercise. Perform 15-20 times per set.

What not to do when losing weight on your stomach and sides

In order to lose weight in the abdomen and sides, you should not do:

Any twisting. They increase muscle mass and volume in the waist and abdomen.

Use heavy weights for exercises with dumbbells or weights. The large weight of the projectiles will help build muscle mass, which will visually increase the volume of the waist, abdomen and sides.

Neglect any physical activity. Any activity during the day will help achieve your goal.

Lead a sedentary or sedentary lifestyle.

Abuse carbohydrates and flour products. Exercising alone will not bring the desired results if you eat incorrectly.

But for lasting results, do not cancel your workouts; as soon as you notice a decrease in volume and the formation of beautiful feminine curves, continue in the same spirit and let the exercises become your lifestyle.

After training

After physical training and working out problematic honks, you can enhance the effect with a massage or some other manipulations:

Massage the abdomen and sides with a roller.

Wrap the abdominal area for 20 minutes with cling film with clay or aromatic oils.

Vacuum massage of the abdomen and sides with cups.

Dry brush massage method. Rubbing and stroking dry skin with a dry brush with natural bristles is performed.

This is all that at home will help women achieve the best results when losing weight in the abdomen and sides after performing special exercises.

Fitness trainers around the world are daily developing new exercises for losing weight in the abdomen and sides so that women remain slim. Obesity is becoming a real problem for humanity; it needs to be combated comprehensively. Physical exercise combined with proper nutrition provides quick and sustainable weight loss results.

The most common causes of the appearance of the abdomen and sides

Often exercises for losing weight in the sides give good results in combination with a diet. A sedentary lifestyle and poor nutrition are the basis of obesity. Also, the stomach and sides become covered with fat as a result of stress, lack of sleep or due to diseases of the internal organs.

Exercises designed specifically for weight loss will help you lose belly fat. The main thing is to do them correctly and regularly.

Important: you need to combine exercises for losing weight in the abdomen and sides of women with dietary nutrition. Otherwise, you will not achieve the desired slimness.

The best exercises for losing weight on the stomach and sides

Among the many types of workouts, the best are effective exercises designed to lose weight in the abdomen and sides. They are the ones who make the waist thin, form beautiful posture and make the figure feminine. A complex of this type is named after Guy Gasper, a fitness instructor and author of the technique. The complex includes 10 special exercises for losing weight in the belly and sides. Exercises strengthen the rectus and oblique abdominal muscles, as well as the back muscles.

Interesting: exercises for losing weight on the stomach and sides from Gasper are so simple to perform that they even called it “abdominals for dummies.”

The most interesting thing is what exercises for losing weight on the abdomen and sides Gasper included in this complex:

Warm up. It is mandatory and takes only 4-5 minutes, helps the muscles warm up, prevents sprains and injuries.
This is followed by static exercises for losing weight in the abdomen and sides.
Stretching.

Crunches

Various types of crunches are among the top 5 best exercises for losing weight on the abdomen and sides. They allow you to work the rectus abdominis muscles and create sculpted abs. The most common workout option for losing belly fat is on the floor. They are great for burning fat and pumping up your upper abs with minimal stress on your lower back.

Lying on the floor, face up, bend your knees at a right angle. Hands are behind the head, elbows are spread to the sides. Tighten your abs, smoothly lift your shoulder girdle from the floor to your pelvis. Slowly lower yourself from the peak to the starting point.

Plank

The most effective exercises for losing weight on your sides at home are based on using your own body weight. The plank is a universal workout for a large muscle group. It will not only provide weight loss on the abdomen and sides and exercise, but will radically transform your figure for the better. It is performed as follows:

Starting position - lying on the floor, legs parallel, rest your forearms on the floor, elbows located exactly under your shoulders. Inhale.
Exhale: place your feet on your toes. Support - on your toes, on your forearms. The back is flat, there is no deflection, the muscles of the legs, abdomen, buttocks are tense, the feet are as close to each other as possible.
When your muscles become too tense to the point of discomfort, gently lower yourself to the floor.

Reverse crunches

These simple exercises effectively help you lose weight in your belly and sides at home. Correctly they are performed as follows:

Starting position – lying on the floor (arms straight down). Legs – slightly bent at the knees.
Raise your legs up as you exhale, smoothly lifting your lower back off the floor.
As you inhale, slowly lower your legs and lower back. Amplitude – shortened,

Side bends

These simple physical exercises are suitable for losing weight in the stomach and sides at home. Performing them is as easy as shelling pears – just keep your back straight and bend to the side with the desired amplitude. In this case, one hand is on the belt, and the other is thrown up. For a good result, you need to perform the exercise 100 times or more for each side. To strengthen, you can take weights in the form of dumbbells.

Rock climber

Training for losing weight on the abdomen and sides will be especially effective with the “climber” exercise, which involves a large group of muscles and tones the entire body. It is done like this:

IP: lying position. We straighten our arms, legs – shoulder width apart. Support on the palms and toes. Keep your body straight without arching your back.
Inhale - tighten your abs, pull one knee to your chest without bending to the sides, your back is straight.
Exhale - return the leg back without relaxing the abs. Repeat for the other leg.

Oblique crunches

This type of exercise is effective for losing belly fat. The photo shows how the oblique abdominal muscles are involved. Correct execution algorithm:

Starting position: lying on the floor with your knees bent, your arms crossed at the back of your head, your feet pressed to the floor. The ankle of one leg is on the knee of the other.
As you inhale, begin to lift your body up, turning it. With the elbow of your left hand, try to touch the opposite knee. Change the position of your legs and do it on the other side.
Go down, but not all the way. Work in a short amplitude using tension in the oblique muscles.

Crunches with leg raises

This exercise works the upper and lower abdominal muscles. IP: lying on your back with your legs raised. In this case, the ankles are on a line parallel to the floor, the knees are in line with the pelvis, and the hands are behind the head.

With your abs tight, pull your knees and chest toward each other, lifting your hips and shoulders off the floor. Repeat – 10 times. Relax, and then repeat 10 more times.

Plank with turns

These complicated exercises for losing weight in the abdomen and sides with photos will help you get into shape not only your waist, but also your buttocks, thighs, and legs. The plank with a turn is performed according to the scheme:

IP – classic plank, emphasis on the toes and forearms.
Inhale – turn around, take a side plank position, resting on your right forearm and toes.
The left leg and arm are extended in the opposite direction upward.
Bend your arm, leg, pull your knee towards your elbow.
Move your limbs again in different directions.
Return to IP and repeat on the other side.

Lunges with twists

IP - standing, legs apart at a distance of 15-20 cm, hands at the level of the lower ribs. The stomach is pulled in, the back is straightened. With your left foot, step to the right and turn your body to the right. In this case, the toe on the left foot points to the left. Lower into a lunge, straightening your right leg. Return to IP, repeat for the other side.

Vacuum

This is an interesting way to lose weight in the abdomen and sides. Typically, exercises for the abdomen and sides develop the abdominal muscles, while the vacuum works the internal muscles and diaphragm. The exercise is performed like this: you need to stand up straight, take a deep breath, and then exhale and draw in your stomach. Tighten your abs, try to pull your navel as close as possible to the vertebra and under the ribs. Hold the position for 10-15 seconds, inhale slowly through your nose and relax your muscles. Inhale deeply from your diaphragm 2-3 times, repeat for 3-4 sets.

Side lunges

These workouts help create a beautiful shape of the buttocks, legs and tighten your figure. To do this, you need to stand with your feet shoulder-width apart. The back is straight, the arms are in front of the chest, the elbows are bent, the abs are tense. As you exhale, take a wide step to the side with your left foot to a right angle at the knee. As you exhale, return to IP and repeat for the other side.

Strong legs and buttocks will help you visually reduce your waist!

Fitness instructors recommend for beginners to combine exercises for losing weight in the abdomen and sides with other types of exercise that involve other muscle groups. In this way, you will be able to harmoniously develop your muscles, making your figure beautiful.

Exercise for legs and buttocks at home

Even beginners can do these simple workouts, but with regular exercise, the results will not take long to arrive.

Squats

Be sure to supplement exercises for losing weight on your stomach and sides at home with hip and leg workouts. The most famous are squats.

IP: standing, feet shoulder-width apart, toes pointed to the sides. Knees point towards toes. The weight of the body should be transferred to the heels, pressing the feet to the floor. The back should be slightly arched, but not rounded. Posture is straight, without bending forward. The knees are prohibited from moving inward or spreading out when rising from the lowest point. At the beginning of the exercise, take a deep breath, and at the end, exhale.

Lunges

The simplest workouts to perform are the best exercises for losing belly fat, as they are understandable, do not require special skills and bring quick results. Lunges help keep your entire figure toned.

Step forward with your right foot, toe slightly inward. Place your left leg back and onto your toes. Hands are on the belt, the body is straight. Bend your left leg and lower yourself down until you form a right angle at the knees of both legs. Exhale, push off, return to IP, do for the other side.

Burpee

At first glance, burpee seems like a simple exercise for losing weight, but it allows you to thoroughly work out all muscle groups of the abdomen, buttocks, and thighs. It is done like this:

From a standing position, do a squat, placing your palms on the floor.
Kick both legs back into an extended-arm plank.
Pull your legs towards your hands.
Stand up, jump high, clap your hands above your head.
Repeat steps 1-4 without interruption.

Running

Running is a classic way to lose weight and improve your health. To begin with, you should walk at a brisk pace to warm up your muscles. At the same time, develop a breathing strategy. Inhale – one step, exhale – three steps, as convenient. Then you can increase the pace to running, fast running. This workout should bring a comfortable feeling without shortness of breath or pain.

Swing your legs to the sides

Hip abduction is an effective exercise for losing weight in the abdomen and butt. IP can be standing on the floor, lying on your side or on all fours. Standing up straight and grasping the support, you need to tense your gluteal muscles and move your leg as far as possible to the side.

Gluteal bridge

This exercise for losing weight on the stomach and buttocks at home is liked by many women for its high results.

IP - lying on your back with your knees bent, your feet firmly planted on the floor, your arms along your body. While inhaling, squeeze your buttocks and raise your hips, hold for 2 seconds, squeeze your buttocks tightly, exhale and return to IP.

A set of exercises for losing weight in the abdomen, sides and legs

In order to get rid of hated fat deposits, you need a correctly composed set of exercises for losing weight in the abdomen and sides. He must take into account the initial data of the person losing weight: his weight, possible health problems. Gymnastics for losing weight in the abdomen and sides with a lot of weight should be gentle. This will help avoid injury to joints and ligaments.

Exercises for losing weight in the abdomen and sides should be performed at least 3 times a week. Set the duration of the workout according to your own well-being. Fitness at home to lose weight in the abdomen and sides should not provoke exacerbation of chronic diseases. Be sure to start your classes with a warm-up and end with stretching.

Below is an approximate exercise program for losing weight in the abdomen, sides, and legs. You will find photos of each type of exercise in this article.

Types of training / Day	First	Second	Third
Cardio training	Fast walking, slow running	Swimming	Circuit training
Strength training	Back lunges	Gluteal bridge	Swing your legs to the side
	Push-ups	Plank	Burpee
	Reverse crunches	Squats	Side bends
	Hip abduction	Lunges	Leg Raise Crunch
	Hip adduction	Rock climber	Lunges with twists
	Classic crunches	Oblique crunches	Swing your legs to the sides
	Vacuum	Lunges with twists	Vacuum
		Vacuum

Following this schedule, you devote 3 -4.5 hours to exercises for losing belly fat at home per week. This means that you will soon get into the desired physical shape. In just 30 days, exercises for losing weight on your belly and sides will become a habitual way of life, and slimness and grace will replace your curvaceous figure.

Watch the video for a set of effective exercises for losing weight on your stomach and sides:

How can you speed up weight loss?

In order for the weight to go away as quickly as possible, exercises for losing weight on the abdomen and sides at home must be supplemented with proper nutrition, cardio training, and modern cosmetic procedures. Nutritionists recommend using pharmaceutical drugs for weight loss only in extreme cases. Using sports nutrition will help you lose weight faster without losing muscle mass and speed up your metabolism.

Establish nutrition

When losing weight, it is recommended to eat small portions with a break of 2 or 3 hours. It is important to eat your last dinner no later than 2 hours before resting for the night. Try to drink about 2 liters of clean still water per day. Pay attention to the list of healthy products, take them to create a diet. Reduce harmful foods to a minimum or eliminate them completely.

Add cardio workouts

It is difficult to overestimate the importance of cardio training for losing weight in the abdomen and sides at home. Experts advise combining cardio with strength exercises to achieve maximum fat-burning effect.

Type of cardio training	Execution Features
Running or brisk walking	No need to run hard, time – 60-90 minutes, frequency – 3-6 times a week
Swimming	The best type of cardio, effective and beneficial while sparing the load on the joints. the swim must be completed with a 200-500 m cross-country run without stopping
Treadmill	Imitation of running must be strictly limited in time so as not to overload the body
Circuit training	Exercises with light weights in a circle without stopping, require preparation, place a large load on the heart and blood vessels

Add sports nutrition

A varied sports nutrition helps you quickly tone your body at home and maintain muscle mass. These products are classified depending on their effect on the body:

thermogenics;
diuretics;
appetite suppressants;
blocking calories;
metabolism stimulants.

Conclusion

If you decide to correct your figure, then physical exercises to lose weight on your stomach and sides will become a fundamental factor in your strategy. It is necessary to connect other resources to them - proper and modern sports nutrition, cardio training, and most importantly - perseverance, self-confidence, good motivation. By combining all the factors together, you will definitely achieve your goal.

There are many different effective techniques to achieve the same goal. You can combine different training options or choose one direction. Let me briefly list the main types of exercises. Below I will go into them in a little more detail.

Respiratory. There are products that promote weight loss: bodyflex, jianfei, oxysize,. The idea is that improper breathing contributes greatly to the deposition of excess belly fat. Because of it, the muscles do not receive enough oxygen and the lipid balance is disrupted.

Exercises in the gym- one of the fastest, but also the most physically difficult and tiring methods for women. In order not to harm yourself, it is advisable to start training under the guidance of a competent trainer. What exercise machines help reduce belly fat?

Home workouts- a more accessible method for many. After all, choosing a time to work out your abs at home is much easier than going to the gym. Besides, it is possible. Most workouts are performed with your own weight, but you can also use additional equipment - dumbbells, weights, or a rubber band.

Ideally, you should alternate between different exercises. Then you won’t get bored with them and different muscle groups will work. And this contributes to perfectly harmonious weight loss

Before any workout, first do a warm-up. Putting stress on unheated muscles is very dangerous!

Breathing training

After studying different breathing techniques, I settled on. Its author, American Greer Childers, managed to lose several sizes in just 12 weeks using her own complex. Bodyflex is based on techniques that come from yogic practices.

The system improves metabolism and promotes normal digestion

The key point in bodyflex is proper breathing. Before you begin your workout, complete the following exercise. Purse your lips and exhale slowly and completely. Inhale quickly. Exhale forcefully, straining your diaphragm. Draw your stomach in as much as possible and hold your breath for 9 seconds and finally inhale, relaxing your stomach.

Bodyflex uses exercises familiar to many, during which you need to monitor your breathing. Among them is the “Cat” exercise, in which you need to bend and flex your spine while standing on all fours. It is known that this exercise itself is very effective for losing belly fat.

Now try doing the same exercise using the bodyflex system:

Take the starting position - get on all fours, resting your palms and knees on the floor.
arms should be extended, head raised.
take a deep breath into your belly. Then exhale sharply, arching your spine and lowering your head.
hold your breath for a few seconds. The back should be rounded.
then return to the starting position. The exercise must be repeated several times.

As you can see, nothing complicated. The exercise, like most bodyflex exercises, is not at all difficult, and can be performed at any level of physical fitness. Here is an example of a video training with Marina Korpan.

In any training (and especially on your own), the main principle is to do no harm. You shouldn’t try to achieve in 3 days what takes people years to master the correct technique.

If you immediately overload yourself, pain in the joints and spine may begin. If this happens, gymnastics using the Bubnovsky method or other special systems can help. But it’s better not to allow this to happen and to enter the training mode smoothly and gradually. It is especially important to monitor your health after 50 years.

Listen to your body, pay attention to which muscles are working. Be sure to keep your abs tense, this will improve the effectiveness of your workout.

Do the exercises slowly and calmly. And most importantly, make sure you do it correctly.

Side turns

This is an exercise to warm up the muscles. Do it at a fast pace, turning your body to the right and left. Stand with your knees bent. Pick up a book, a dumbbell, or a bottle of water. Keep your lower body stable. The stomach should be pulled in towards the spine. Do three sets of 30 repetitions.

Twisting

This is one of the most effective exercises for burning excess belly fat. Lie on your back with your knees bent. To enhance the effect, you can raise your legs so that your knees are bent at a right angle. Place your hands behind your head.

Raise your upper body while exhaling. As you inhale, lower yourself, but do not place your head and shoulders on the mat. For beginners, it is enough to do about 10 repetitions. Then you can give yourself a short rest and do one or two more approaches.

When performing crunches, you should not pull your head forward. This will put extra stress on the neck and may cause pain. You can perform the exercise by simply stretching your arms out in front of you.

Bike

This is a modification of the previous exercise. Start doing it as soon as you get used to regular crunches. Lie on the floor with your knees bent and your hands behind your head. The feet should rest on the floor. Raise your upper torso and right leg at the same time. Pull your left shoulder towards the knee of your right leg. Then return to the starting position.

Repeat the same for the left leg and right shoulder. The exercise is performed 10 times for each side. Do 3 sets.

Push-up

To add variety to your abdominal crunches, perform push-ups with your arms in a narrow position. They not only strengthen your back and arms well, but also have a wonderful effect on the abdominal muscles. For beginners, I recommend doing push-ups from your knees 3 sets of 10 times. Don't forget, your stomach should always be tense!

If you can do it 100 times, diversify the exercise: push-ups from a chair, with different positions of the hands, with clapping, and others.

Reverse crunches with pelvic lift

This exercise targets the side muscles and abs. Lie on your back with your knees bent and your arms extended along your body. Raising your pelvis, pull your knees towards your shoulders. The body remains fixed.

When performing this exercise, do not bend at the lower back. Improper execution can lead to pain.

Captain's chair

You will need a stable chair for this exercise. While sitting on a chair, straighten your back and relax your shoulders. Hold your back with your hands. Take a deep breath. As you exhale, lift your knees bent from the floor. The knees come closer to the chest. Hold your legs in this position for five seconds.

When performing the exercise, you should not lean forward or arch your back.

On the ball

Sit on a well-inflated ball, place your hands behind your head. Lean your body back a little. Your hips and lower back should be on the ball. Support on the feet and buttocks.

Exhale and lift your upper body about 45 degrees. Tuck your tailbone as you rise. Return to the starting position. Don't strain your neck! Do 25 reps.

Plank

Static exercises allow you not only to effectively burn fat, but also strengthen the muscles of the whole body. Athletes use them during drying. The plank trains the muscles of the abdomen, buttocks, back and legs. It is recommended for both women and men.

Stretch out on the floor to your full height, with your legs extended and resting on your elbows. The head is raised, the knees are not bent. You rest your elbows and toes on the floor. The entire body from head to toe is one straight line. Don't lift your buttocks! Breathe calmly. Stay in this position for 30 seconds.

If you hold the plank for 30 seconds, you can make the exercise more difficult. To do this, continuing to rest on the floor only with your elbows and toes, move your elongated body back and forth for 30 seconds. This will make it possible to increase the effectiveness of the exercise.

Frog

This exercise makes your abs burn hard. Hands behind your head, elbows wide apart. The legs are like a frog's - heels together, knees in different directions. In this position, as you exhale, pull your knees towards your elbows, performing a twist.

As you inhale, lower your head and straighten your legs and keep them at a 45-degree angle. Hold this position. Your back should not leave the floor. If so, raise your legs a little higher.

Scissors

This is the final exercise. While lying down, you need to lift your legs alternately. Pull one leg up, and the other should not fall to the floor. Hold it slightly above the floor.

The lower back should be pressed to the floor, and the abs should be tense.

Do 20-25 times. At the end of your workout, do some stretching. This will increase the effectiveness of further training and improve its quality.

Effective video lessons

As I already said, it is best to start intense training under the supervision of a trainer. But if this is not possible, video exercises will help - so you can be sure that you are doing everything correctly.

In the gym

In this video you will pump up your abs! Fitness trainer Natalya Korotkova talks in detail about exercises for the rectus abdominis muscles in the gym. And she herself demonstrates the technique of performing them. What I especially liked about this video is that the presenter explains in detail why this or that exercise is needed and what it gives. And what errors are possible when performing it.

For each exercise you need to do 20 repetitions, it is advisable to do three such approaches. The main thing is systematic training. It is advisable to repeat them three times a week.

Proper nutrition for weight loss

Not a single abdominal exercise will relieve you of the “lifeline” on your stomach and sides without proper nutrition. Changing your diet is the key to fat loss. You may have heard the saying: “Your body is made in the kitchen, not in the gym.” It's true, the key to healthy weight loss is a balanced diet.

First of all, your diet should contain plenty of fiber.

Protein makes you feel more full, helping to reduce overall fat mass. Some of the most popular low-carb diets are or.

Another strategy to combat excess fat is to consume fiber. Vegetables have been shown to help increase satiety and reduce calorie intake over time ( 1 ). Fiber is essential. It is found in vegetables and fruits, whole grains. And you can buy dry fiber in pharmacies or a regular store. Add a little of it to each dish you cook.

Monitor the amount you eat. Often we ourselves are not aware of how much we eat. Weigh your portions on a kitchen scale. Portion weight for women is no more than 200 grams of the finished product, for men – 300 grams.

Cosmetics and massage

And another aspect of self-care on the path to an ideal figure is the use of special cosmetics. I will not dwell on it in detail here, since there are now quite a lot of such funds. These are cooling and warming creams and special serums and so on.

Home exercises for losing weight on the stomach and sides are guaranteed to give results if you do them regularly and follow the right diet. Many of them do not require special details and their technique is simple and accessible even for beginners.

Of all the problems with the figure, fat deposits on the abdomen and sides look the least aesthetically pleasing and are the most dangerous to health, because fat envelops the internal organs, impairing their performance. The main reasons for its appearance:

Poor nutrition. The abundance of sugar-containing, flour, fatty foods and fast food in the diet is fraught with the deposition of excess weight in the abdomen and sides. Trans fats are considered the most dangerous in this regard.
Overeating. Even if a person’s menu as a whole contains healthy food, but it is consumed in excessive quantities, the digestive system does not have time to cope with it, it remains rotting in the folds of the intestines in the form of toxins. This affects the volume of the lower abdomen. In addition, huge portions stretch the stomach, which also contributes to the enlargement of the middle and upper abdomen. And when you overeat, too much energy enters the body; it does not have time to be used up and is deposited in problem areas in the form of fat.
Hormonal imbalances, most often arising as a result of stressful situations. Disturbed sleep patterns, worries and excessive stress contribute to the release of the “fear hormone” cortisol. Its regular abundance in the body slows down metabolism, which leads to weight gain.
Alcohol consumption, especially beer in large quantities. This fact directly affects a large belly only in the sense that a large amount of liquid stretches the stomach. A more serious problem is that alcoholic drinks provoke a feeling of hunger and after drinking them a person consumes a large amount of food.
Age. Women are less likely to have fat reserves around the abdomen and waist than men. But after 40 years, when premenopause sets in and the production of female hormones decreases, their waist size also increases.
Physical passivity. Many people believe that they can get rid of belly fat by doing abdominal exercises. But if the diet is left incorrect, they will strengthen and enlarge, remaining under the fatty tissue, which will make the stomach and sides even larger in volume.

What exercises should you do to get rid of your stomach and sides?

The best exercises to help you lose weight in the abdomen and sides are:

Cardio training. They help burn fat throughout the body, including the belly. These include running, cycling, jumping, burpees, climbing on an elevated surface, walking on a stepper and orbitrack.
Strength basic training. During their execution, most of the muscles of the body work, including the core muscles, which allows you to build the correct proportions and visually narrow your waist. In addition, they are very energy-intensive and trigger the fat burning process. These are all varieties of squats, lunges, and deadlifts.
Breathing exercises- trigger fat burning by saturating tissues with oxygen and static loads on muscles, help tighten the stomach: vacuum, twisting with a special breathing technique. They are especially suitable for women who have given birth with diastasis.
Local for strengthening all abdominal muscles: all crunches, leg raises, planks, static loads.

Easy home exercises on the floor

Many people believe that it is impossible to get in shape without going to the gym and being monitored by a trainer. In fact, if you have a strong desire to change your waist size and get rid of your sides, you can achieve results at home. The most effective exercises are listed below.