Effective exercises for losing weight on the stomach and sides

A man and a woman who have lost weight in their belly

The problem of the appearance of belly fat and deposits on the sides is becoming more and more noticeable for the reason that more and more people are beginning to suffer from these negative consequences in their lives.Moreover, men and women suffer equally.

The most common causes of fat deposits on the abdomen and sides are:

  • lack of proper nutrition;
  • sedentary lifestyle, which includes sedentary work;
  • neglect of the simplest physical education;
  • chronic diseases and hormonal imbalances.

For men and women, the problem is relevant in its own way, but at the same time, the specifics of solving this problem are different.This happens due to differences in organisms, and also due to the fact that it is easier for men to master a strength program, which is the best complex for burning fat, since it is energy-consuming.

Thus, when losing weight, women and men, in particular, when losing weight from the abdomen and sides, engage in various programs.

There are also a number of general programs, but they are a consequence of the generalization of the heterosexual complex system.

How to choose exercises for the abdomen and sides?

First of all, if there are formations of fat folds on the abdomen and sides, it is necessary to identify the cause of these formations, since in the presence of certain health problems, primary treatment is required, and then the actual weight loss begins, which requires physical activity, even minor ones.

Therefore, the plan for selecting a complex for weight loss specifically for fitness, that is, exercises for losing weight, is carried out in this order:

  1. identifying the causeformation of fat folds;
  2. consultationsee a specialist on contraindications;
  3. consultation if necessaryfrom a specialist in choosing a method for losing weight.This specialist will help you choose a system of exercises that can be performed both at home and in a special room.In addition, a specialist will help outline the working area of the muscles that need to be corrected.
  4. in the absence of contraindicationsYou can use a simple basic complex for losing weight in the abdomen and sides.Such complexes differ between women and men, but not much.
  5. if necessary, a visit to a nutritionist is required, if a person is not able to independently create the right diet, since doing exercises to lose weight means a transition to proper healthy eating, as well as to a healthy lifestyle.

In order to remove the sides and tighten the stomach, and, if necessary, pump it up, it will be enough to use a standard base of weight loss exercises with a focus on the stomach and sides.Below we will talk in more detail about the women's and men's systemic physical education base.

Home exercises

If a person does not have any contraindications for physical education, then he can do his weight loss at home.This is possible if you simply constantly do a weight loss complex, which consists of regular exercises that focus on the abdominal and side muscles.

The production itself and the regularity of the workout must be selected in advance, since based on the transition to a healthy lifestyle, a health program is created, which is based on several important parts, one of which is the use of a set of exercises for losing weight.

This complex must be performed on a regular basis, since the muscles must be kept in good shape all the time.

The standard course of average body tension is two months.Thus, when performing the complex described below, at an average pace of training work, you can turn a large belly into toned, beautiful and textured abs in a couple of months.

It is important to remember that no weight loss products or fat burning pills should be taken during training.Since it is unknown how the body will behave under load with the presence of these substances.

Exercises for losing weight on the abdomen and sides for men

For every man, the figure is less important than for a woman, but no one has yet canceled the beauty of the abs and toned, slender body.That is why there are sets of weight loss exercises for men.There are quite a few such complexes, but of all, the simplest and most effective one stands out, KSU or a set of strength exercises.

This complex includes five simple exercises that go one after another without interruption:

  1. push-ups ten times;
  2. throwing the legs back in a half-sitting position ten times;
  3. squats ten times;
  4. jumping up from a sitting position with clapping at the top point ten times;
  5. press from a supine position ten times.

These exercises go in a circle until the person is exhausted.If done correctly for a month with production first in two days, later in a day, you can get in shape in a month or a month and a half, that is, fat deposits from the abdomen and sides will go away quite quickly.

If men have health problems, they have complex systems that look lighter.Here is a list of exercises for men and their taxonomy.

Man without a belly

First exercise:

  1. Lie on your back;
  2. Raise your legs upward at a right angle, simulating working with a wall bars;
  3. The pelvis rises towards the ceiling, and this mainly involves the muscles of the lower abdomen.

Second exercise:

  1. Lie on your back, fold your hands behind your head;
  2. With the legs and body lifted, perform twists in jerks, first in one direction and then in the other;
  3. Everything continues until the abs begin to “achieve”;
  4. The legs and body are lowered only after completing the exercise.

In a lighter version, the second exercise is performed while sitting without lifting your legs.

Exercises for losing weight on the abdomen and sides for women

For women, a classic set of exercises has been created that help work out all the muscle fibers in the abdomen and sides.This systemic technique includes a set of exercises, each of which focuses on one of the muscle areas.This set includes four exercises that go in a specific order.

First:
  1. You need to lie on the floor on your back;
  2. The shoulders rise and the abdominal area tenses;
  3. After lifting them up, the legs are lowered one by one, and do not reach the floor when lowered.
Second:
  1. You need to lie on your back and raise your legs ten centimeters from the floor;
  2. A horizontal line is made in the form of scissors, alternating legs;
  3. The exercise ends when a dull pain in the abdominal muscles is felt.
Third:
  1. You need to sit down, your back should be straight, and your legs should be bent at the knees;
  2. The feet are lifted off the ground, one leg is extended, and the other, bending, goes to the chest area;
  3. At the same time, the arms move in a rowing motion, that is, the arm reaches for the straight leg, after which the legs and arms change.
Fourth:
  1. You need to lie on your back and stretch your legs at an angle of thirty degrees from the floor;
  2. The arms are crossed behind the back, and the elbow joints are parallel to the floor;
  3. The right shoulder blade comes off and the left leg then vice versa;
  4. The resting leg should not be lowered to the floor, it hangs at a level of thirty degrees above the floor;
  5. The exercise is performed very quickly.

Plank

The plank for men and women is one of the most popular exercises for weight loss, focusing on the stomach and sides.There are two types of planks.

Girl doing Plank exercise

The first type is a simple plank:

  1. Elbows drop to the floor;
  2. The body should be parallel to the floor;
  3. You need to keep your back straight, your legs straight, while your head is at the same level as the spinal line;
  4. The delay in position is equal to a minute;
  5. You can increase it during subsequent sessions;
  6. During initial unusual loads, the body may shake - with adaptation and strengthening of the muscles, these processes will pass;
  7. When performing the exercise, the pelvic bone should be kept at the level of the back until the end of the temporary period.

The second type is the side bar:

  1. You need to lie on the floor on your side;
  2. One hand rests on the floor;
  3. The second hand is placed behind the head;
  4. Inhale - the pelvis lifts off the floor, rises to the maximum and remains in this position;
  5. The side plank is performed twenty times, constantly changing sides.

Pool

The swimming pool is one of the best places to burn fat.This is due to several positive aspects that influence the fact that weight loss exercises are more active.A pool or simple swimming is recommended during the period of general rest between classes using a comprehensive method for losing weight.

Positive aspects of the pool:

  • water procedures have a good effect on the body;
  • swimming helps you lose weight;
  • water aerobics has a positive effect on muscles, for example, they become more elastic and resilient, and this reduces the risk of strain or injury;
  • water relieves stress and nervous tension;
  • With the help of the pool, a faster process of muscle recovery occurs.

Yoga

Yoga

Yoga is primarily a therapeutic exercise; it is useful for weight loss because it has a positive effect on metabolism, as well as because it relieves stress and nervous tension.

Yoga itself is unlikely to be able to put your body in order in a couple of months, but it can improve your mood and well-being.

At the same time, neither men nor women should neglect this therapeutic exercise, since most fat deposits begin to form due to metabolic disorders, as well as due to stress and nerves.And yoga gradually removes precisely these unpleasant moments.

Thus, we can say that yoga is an excellent tool for a set of exercises for weight loss with an emphasis on the muscles of the sides and abdomen.

A few words about regularity of classes

Exercises for weight loss should be measured and should not overload the body, that is, for each exercise aimed at the sides or abdomen, there must be a limiter, and it does not matter what category the exercise belongs to.

And it can belong to different categories:

  • sports (running, cycling, swimming);
  • yoga or gymnastics;
  • fitness or simple exercise base;
  • strength exercises for muscle development, for example, pumping up the abs or push-ups).

Each muscle group needs rest for subsequent recovery, so for a standard person, increased work on the abdominal and side muscles should be donewith average load every other day, while taking a break by running or swimming.

At increased load, this is especially true for males, the break can be two days, that is, the first day is rest, the second is a change of activity, the same running, on the third a repetition of exercises with the inclusion of a power incline on the abdominal and side muscles.

With a lighter version of classesit can be simple therapeutic exercises or aerobics with a simple set of exercises without forceful pressure,Before and after losing weightthe complex is repeated daily.

Photos of exercise effectiveness

The photographs show what can be achieved by exercising regularly and without using anything other than a simple, effective set of exercises for losing weight.These photographs make it possible to understand that in order to really tighten your figure, you don’t need anything other than desire, which will simply help you get up and start.

Conclusion

If necessary, you can choose a different complex system, including just a couple of exercises, if all other exercises for various groups of abdominal and side muscles are compensated by other physical education methods and approaches.

A comprehensive approach to weight loss with full inclusion of full muscle employment based on exercises for weight loss haslist of features that regulate the accelerated process of losing weight in the abdomen and sides:

  • nutrition must be correctand consist of healthy foods;
  • Athletics should be a kind of recreationafter comprehensive training, you can also include yoga and a swimming pool in your relaxation;
  • weight loss drugsduring the period of formation of the correct figure, it is prohibited to take it, since a double load on the body can lead to bad consequences;
  • any intensity of training workcan be determined based on the person’s physical condition, that is, if there is no physical training, then you will have to start with a minimal training process, and if a person has simply neglected himself, then it is possible to restore the normal shape of the abdomen and sides in three to four weeks.

Any sport is primarily about movement; the higher the mobility, the less chance you have of learning about the problem of fat deposits.If the problem has already occurred, then even at home it can be solved.

The problem can only be solved in such a way as to prevent its return in the future, and this requires a complete transition to the correct rhythm of life.