The most difficult thing to do is thin waist women. By their nature, they need fat reserves for carrying a child, because of this, the largest amount of it accumulates in the abdomen. An additional factor is maintaining a sedentary lifestyle, malnutrition. In this case, unspent calories are processed into fat reserves. Therefore, it is important to know what exercises for weight loss of the abdomen and sides to apply.
Causes of the abdomen and sides
A small amount of fat at the waist is considered the norm. It is needed to protect internal organs and bones. But with extra centimeters it is necessary to take measures. The following causes of the appearance of the abdomen and sides in women are distinguished:
- Poor metabolism. The older the woman, the worse the metabolism. Therefore, with age, weight increases.
- Genetics. The amount of fat cells in the body depends on heredity. Overweight people usually have relatives with the same problem.
- Passive lifestyle. If the body receives more energy than it spends, then it stores fat reserves.
- Binge eating. With a passive lifestyle, it will inevitably lead to the deposition of extra centimeters on the sides and stomach.
- Improper posture. A stooped back while sitting on a stool can also cause accumulation of fat in the abdomen.
- Stress and illness. Diabetes, cardiovascular disease, and breast cancer cause deposits of fat in the abdominal region. During stress, the body rises cortisol, which contributes to the appearance of extra centimeters at the waist.
- Weak press. The abdomen may bulge due to weak abdominal muscles. In this case, a person may be overweight.
- Hormonal changes. In women, often during menopause, body weight increases, especially in the waist area. This is due to the jump in hormones that play an important role in regulating the amount of fat in the body.
How to remove the sides and stomach?
Physical activity and nutrition are two of the most effective ways to remove extra centimeters at the waist. Thanks to exercises from the abdomen and sides, the body creates a calorie deficit that starts the process of burning fat. Aerobic, cardio and weight training are suitable for weight loss. To achieve the goal, you can visit the gym, fitness, dancing, pool. The combination of diet with cardio training provokes the breakdown of fat, and power loads strengthen the abdominal wall and form a beautiful relief press.
To get a slim waist, you need to work hard. To achieve the result, you need to choose a set of exercises. They can be performed independently or under the guidance of a coach in the hall. In the latter case, the appearance of errors during the execution of the technique will be minimal. It is important not the amount of load, but the correctness of the exercises, regularity and intensity. Careful study of the abdominal muscles will help both to get rid of fat on the stomach and sides, and to find beautiful cubes at the waist. They are very hardy and not very responsive to loads, so they require a large number of repetitions.
Strap
Exercise refers to the static form of loads. The plank tones the deepest layers of the abdominal muscles without the presence of dynamics. The result becomes quickly noticeable in women with weak abdominal muscles without large fat accumulations. Exercise will help tone not only the abs, but also the buttocks, back, legs and arms. Regular performance of the bar will help you lose weight and make the body more toned.
Many do not understand how to correctly perform the Planck exercise. It is necessary to take a starting position, as when pushing up from the floor. Hands should be bent at an angle of 90 degrees, and the lower body should be raised on toes. In this position, it is necessary to fix and hold on from 30 seconds to 2-3 minutes, depending on physical fitness. Buttocks during exercise should not protrude upward, the back should be flat, and the abdomen retracted.
You cannot raise your shoulders during the bar. Hands should be strictly at an angle of 90 degrees. It is important to keep the body level, as in a line. You need to rest your palms and socks on the floor and stretch the body to the maximum. The muscles of the abs and buttocks must be tensed. In this position, you need to hold out as long as possible. If you follow the technique, the result will not be long in coming.
Twisting
This exercise from the abdomen and sides is familiar to many since school. Direct and reverse twists can be distinguished. To complete the first exercise, you need to: lie on your back and put your hands behind your head, while the knees should be bent, and the feet should be completely in contact with the floor. Then you need to raise the upper part of the body to the hips. During twisting, the back should be round. The chin should not fall to the chest. It is important to follow the dynamics during the exercise.
Reverse twists are done the other way around. During the exercise, the legs are pulled to the body. It helps to work out the lower abdomen well.
Cardio training
This type of exercise from the sides and abdomen helps to lose extra pounds. Cardio workouts increase the frequency of heart beats to 130-150 beats per minute. Thanks to this rhythm, the body starts the process of burning fat. Cardio training includes running, swimming, jumping. You can use the Nordic Walking simulator or bicycle for home use. For the gym, they can be used as a warm-up or to complete strength training for 20-30 minutes.
"Bike"
The technique helps to remove the subcutaneous fat and has a beneficial effect on the cardiovascular system, digestion and back muscles. This exercise from the abdomen and sides is performed while lying on the back, hands are behind the head, the back is pressed to the floor, and the legs are bent at the knees at an angle of 45 degrees. You need to raise your legs about 50 centimeters from the floor, and start turning the imaginary pedals of the bike. Exercise is performed slowly, doing 15 repetitions of 3-4 approaches.
Dumbbell Exercise
The projectile can be replaced with two plastic bottles filled with water. If dumbbells are available, it is necessary to take a weight of at least 2 kg. To perform the exercises, they occupy the starting position while standing, legs apart at shoulder width, straightening the back, holding a shell in each hand. Then they tilt to the side, extending the hand to the floor, and are fixed in this position for 2-3 seconds. Returning to the starting position, repeat the exercise with the other hand. At least 15 repetitions of 3-4 approaches are made on each side.
General rules for doing exercises
To get rid of the abdomen and sides, you must adhere to the following recommendations:
- Exercises must be performed slowly, observing the correct technique.
- Before starting classes, you need to warm up.
- The trained part of the body must be in constant tension.
- It is important to perform the exercises efficiently, applying a sufficient amount of strength.
- A burning sensation should be felt in the abdomen.
- Breaks between exercises should be no more than 1 minute.
- It is necessary to gradually increase the number of repetitions.
- Combine physical activity with proper nutrition.
Nutrition correction
To reduce the waist, you need to change the diet. It is important that it consists of 35% protein, 15% fat and 50% carbohydrates. The latter are fuel for the whole body. There are simple and complex carbohydrates. The former are quickly absorbed by the body and give energy for a short time, after which a feeling of hunger again arises. Complex carbohydrates provide a feeling of satiety for a long time, so you need to focus on them. You can provide them by using the following products:
- whole grain bread;
- legumes such as lentils, peas, soybeans;
- cereals;
- chicken eggs;
- raw vegetables and fruits low in sugar.
It is worth paying attention to the protein, since it provides the development and performance of the muscles, due to which there is burning during physical exertion. It is located in such products:
- chicken breast and turkey fillet;
- shrimp, squid;
- cod, pink salmon;
- skim cheese;
- chicken eggs.
Fats are necessary for the normal functioning of internal organs. They take part in the construction of cell membranes and the synthesis of various hormones. Fats are found in such foods:
- olive and linseed oil;
- avocado;
- nuts
- fish fat.
In order to remove the stomach and sides, you should eat food often, but in small portions. The daily diet should consist of 5-6 meals with breaks of 3-4 hours. In between, you can have a snack with fruit or a cup of green tea without sugar, mineral water. Thanks to this diet, you can both get rid of fat on the stomach and sides, and normalize sleep and improve performance. This will help to better absorb all the nutrients without depositing them in fat reserves.
Gym workout plan for girl
It is most difficult for the fair sex to work out the waist area due to the peculiarities of the body structure. This is due to the ability of women to bear a child. Therefore, it is best to use a set of exercises from the abdomen and sides. When you visit the gym, you can use the three-day training plan.
Day 1:
- Twisting on the simulator - 3 sets of 10 times. To perform the exercise, you need to choose the optimal weight (not too light or heavy). After that, eat on the simulator and fix the legs, grab the handle with your hands and, as you exhale, raise your legs and twist with the help of the upper body. Then you need to exhale after a short pause and return to its original position.
- Raising legs in the hang - 3 sets of 12-15 times. Exercise is performed in an intensive mode, which is increased every week.
- Reverse twisting. It is performed lying on your back. It is necessary to do 3 approaches, repeating as many times as possible.
Day 2:
- Twisting on a block simulator - 3 sets of 10-12 times.
- Lifting the legs on a horizontal bench - 3 sets of 15-20 times. When performing the exercise, it is necessary to reduce breaks during rest every week for 10 seconds.
- Bends to the sides with dumbbells in the hand - 3 sets of 15 times on each side.
Day 3:
- Twisting on the upper block - 3 sets of 10-12 times. To perform the exercise, you need to kneel facing the simulator. It is necessary to fix the rope in the hands and pull it down, after which, exhaling smoothly, tighten the abs muscles and perform twisting. The elbows should move toward the hip during exercise. The muscles of the press must be in constant tension. When twisting, you need to fix for a few seconds and exhale smoothly return to its original position.
- Lumberjack - 3 sets of 12-15 times. Between approaches, a break should be less than a minute. Every day it needs to be gradually reduced. To perform the exercise, you need to stand sideways to the simulator, take its handle in one hand and take a step to the side. The weight needs to be slightly raised, but while holding your hand straight, continuing the line of the cable. Legs should be at shoulder level. The handle must be pulled down and sideways to the knee from the opposite side, turning the body. During the exercise, the legs should be slightly bent at the knees, and the back and arms should be straight. Then go to the other side.
As well as practicing in the gym, you need to pay attention to such simulators: an orbitrek, treadmill, exercise bike, Nordic Walking simulator. For the home, you can also use the exercises described above. The main thing is to do them right.
Exercises for weight loss of the abdomen and sides of men
Representatives of the stronger sex, in order to lose weight, it is necessary to select a program that involves all muscle groups. And you should also abandon bad habits and review nutrition. Only complex work will help get rid of the abdomen and sides. Men should repeat the exercises 20-25 times for 3-4 approaches. Training in a day will help to quickly remove the stomach and sides.
The program in the gym:
- Twisting straight. Exercise is performed while lying down. You need to bend your knees in weight and move your elbows in their direction.
- Twisting on an inclined surface. The body must be straightened and stretched with the elbows up. Twisting is done on an inclined bench.
- Standing dumbbell pull. The legs should be slightly bent at the knees and should be shoulder width apart. Elbows are pressed to the body, and hands with dumbbells are raised from the hips to the chest. During the exercise, the muscles of the abdomen and buttocks are in tension.
- Lunges with dumbbell bench press forward. The shell is held in hands by a reverse grip, the elbows should be pressed to the body. It is necessary to lunge one leg forward, bending the leg at a right angle. Hands with dumbbells shake to eye level, then return to the starting position.
- Pulling the legs on the uneven bars. Exercise is performed on the horizontal bar. The body must be lifted on your hands and twisted the lower part of the body at a right angle when lifting. During the exercise, the abdominal muscles should be in tension.
- The strap on the palms. Exercise differs from the standard one in that during its execution, knees are pulled alternately to the chest.
And also for men, fitness exercises, running, swimming will be useful for the abdomen and sides. You can do it both at home and in the gym. It is important to limit the use of harmful products.
So, in order to get a beautiful, thin waist, you must regularly perform special exercises to remove the abdomen and sides. They can be done both at home and in the gym. It is also necessary to review nutrition and remove harmful foods from the diet. Only an integrated approach and regularity will help to achieve a quick effect.