How to get rid of your belly and sides at home: the most effective exercises

The belly is a problem area that millions of men and women constantly struggle with fat.Even if you achieve significant weight loss here, you must continue to maintain the results.But it's also possible that belly and side problems crop up—and before you know it, your waistline has grown and your favorite clothes no longer fit.In this case, practice can make a difference.

Causes of obesity on the abdomen and sides

The development of abdominal fat is not only an aesthetic problem but also a dangerous condition from a health perspective.All of this has to do with the internal organs, which with abdominal obesity become covered in a layer of fat and cease to function.

Common causes of weight gain include:

• Poor posture is a common problem for those who move little and sit for long periods of time in front of a monitor or television;
• Metabolism worsens, fat breakdown slows down - a person eats as usual, but his body can no longer handle such a large amount of food;
• Unhealthy Diet – One person is addicted to fast food and foods containing preservatives and chemicals;
• Pregnancy – For women, due to childbirth and childbirth, fat can accumulate in the abdomen and sides, making it difficult to remove it later;
• Stress fat – develops if a person is constantly stressed and worried.

Rapid changes in weight can cause the skin to sag and stretch, thus losing elasticity.If your weight suddenly fluctuates, you need to see a specialist for diagnosis.

Special techniques for burning fat

At home, certain rules must be followed to remove the abdomen and sides.

Only by adopting a comprehensive approach to solving the problem will the following results be produced:

• Different types of loads: aerobic load, force load, static load.To burn fat and improve muscle tone, different types of exercise are required.Ideally, a high-quality workout would be something like this: 15-20 minutes of cardio, the same amount of complex exercises for all muscles, and 15-20 minutes for the problem area.It is very important to practice standing, sitting, and lying using all available methods.
• Follow the lesson plan and don't miss it.Initially they train for 15-20 minutes and gradually increase the time.To burn fat effectively, you need to exercise three times a week for at least 30 minutes each time.This applies to complexes involving the stomach and sides.
• Warm up and stretch.Before training, muscles need to be warmed up, as do joints.After class, start with complex stretches.
• Use sports equipment.Don't be afraid to use dumbbells, fitness balls and heavy objects during exercise.

It is generally recommended to use sauna tapes and plastic wrap to activate fat burning.However, they can cause overheating of the body and have minimal benefits.Thermal effect significantly increases the heart's load.

Observing the rules when performing regular abdominal and side weight loss exercises at home - standing, sitting, lying down - is necessary to achieve results.If you exercise incorrectly, rarely, and do not adhere to the accompanying requirements, fat will accumulate or remain in place.

effective lesson planning

For maximum results, combine the following types of loads:

• Aerobic exercise.For 15-20 minutes, perform different types of exercises as follows: 30 seconds of work, 30 seconds of rest, then 45 seconds of work, 15 seconds of rest.These are called cardio circles; perform 3-4 of these circles per session, resting for 1-2 minutes in between.
• Lying position + standing exercises.This takes up to 12 minutes.Perform 8-10 different exercises, repeat 15-20 times, and then take a break for 10-20 seconds.After every 4 exercises, take another minute of rest.
• Abdominal exercises + plank.Take a total of up to 12 minutes to perform.The complex includes up to 10 abdominal exercises.

You need to gradually increase the intensity of your exercises as well as the length of time you practice them.If you immediately try to do 2-3 sets of 15-20 reps, your abdomen, muscles, and internal organs may injure themselves.

Types of aerobic exercise on the abdomen and sides

Aerobic exercise burns a lot of calories, speeds up your metabolism, and builds muscle.They are only executed in interval mode to avoid overvoltage.

For the abdomen, the most effective warm-up includes the following loads:

• High knee running;
• Imitate boxing movements with legs apart;
• "Butterfly" jump - arms and legs stretching to the sides in the air;
• Plank Walk - Start in a position that emphasizes your wrists, raising your toes onto your hands and back;
• Horizontal running - in a plank-like position, with arms slightly forward, take turns bending legs toward chest;
• Exercise “crabs” – the focus is on arms and legs, abdomen facing up, and walking in different directions;
• Lift your knees to your chest and raise your arms.

You can also perform plank jumps, both sideways and upwards.After aerobic exercise, they begin effective gymnastics at home to lose weight from the abdomen and sides.

A set of tightening exercises

Without this physical activity, it is impossible to achieve beautiful belly and burn fat:

• Direct sit-ups.Lying on your back, bend your knees.The lower back is pressed strictly on the floor.Pressure to lift the upper body and shoulder blades, stretch forward along the arms, touching the knees.
• Oblique zigzag.This exercise is performed while lying on your back.The scapula is lifted by the abdominal muscles and twisted parallel to the left, then returns to the lying position and repeats the same movement, twisting to the right.
• Reverse sit-ups.Lie on your back, straighten your arms along your body, bend your knees and lift your legs.Your lower back should be pressed against the floor.When you exhale, the pelvis is torn apart and they try to move it behind the head so that the stomach touches the buttocks.It probably won't work the first time, so you shouldn't try too hard.
• Twisted legs twisted.Perform the exercise from the original position on the back.Ankles should be parallel to the floor.With tension, the legs lift like the upper part of the torso, forming the letter V.

In the initial stage, each exercise is repeated at least 5-7 times, gradually increasing the number of repetitions to 15-20.The most important thing is to do everything slowly and carefully to avoid injury.

Twisted execution is the most effective way to burn fat at home.Unlike the swing of the press, these methods use deeper layers of the abdominal cavity - obliques and transverse muscles.Without their research, fat will accumulate on muscles.

Other effective exercises

There are many effective techniques for burning fat in the stomach and sides:

• Left and left tilt.A very simple exercise with which you can start your gymnastics.Legs are shoulder-width apart and held evenly at the back.In hands - dumbbells.They tilt to the left and right with the desired amplitude.gradually increase.In addition, you can extend the exercise: lean forward and backward, rotate with the body.
• scalolas.Emphasis lies, a little forward relative to the shoulders.Legs on socks shoulder width apart.Cases are strictly straightened.On inspiration, the press strained and the left knee was pulled while keeping things straight.On the exhale, the legs are moved back.Then repeat with the right foot.At first, the exercise is done slowly, then the intensity and speed increase.
• Twist lunge.Stand with your legs 15-20 cm apart and your hands on your ribs.The abdomen is retracted, the back is straightened, the left leg is tilted to the right, the body is turned toward it, and the left foot is toward the toes.Step on one side and straighten your right leg.
• bike.There are several variations of this exercise.Start like this: Lie on your back with your legs bent at a right angle.Put your hands behind your head.Bend your left leg toward your chest, then your right leg, mimicking the movement on a bicycle.Gradually increase in intensity and amplitude.
• Superman.This is a fun exercise, performed while lying on prone.In Doha, they bent down, raised their arms and legs, trying to maintain this position for 10-15 seconds.After a little practice, increase the time to 1 minute.

Start with 1-2 sets of each exercise and repeat 7-10 times per set.You can then increase the number of repetitions to 20-30, closer to 4-5.

plank technique

Static exercises, while effective, are difficult to perform.It takes practice to master it.Initially, hold the plank for no more than 15-30 seconds.Gradually increase the time to 4-5 minutes.Professionals can hold a plank for up to 10 minutes.

Plank support technology:

1. Put your hands tightly under your shoulders and rest on your elbows.
2. They spread their legs slightly and stood on their tiptoes.
3. You need to make sure your back and legs form a continuous straight line.
4. You can do planks separately from other exercises, adding 5 seconds to your time each week.

You should only switch to heavy plank forms, such as side planks, after longer workouts.When regular charging is easy, you can connect other options.

Dynamic sidebar

A very effective but rather complex exercise:

1. Lie on your right side, bend your arm at the elbow and lean on it.
2. With your legs straight, one side needs to rest on the floor so that your feet are at a 60-degree angle to the ground.
3. Place your left hand on your hip and keep your waist straight.
4. Exhale, lift your pelvis and keep your back and abdominal muscles tense for 3-5 seconds, returning to IP.

Even for experienced athletes, 20 reps are enough to achieve excellent results.

How to improve classroom efficiency

In order for abdominal and side weight loss exercises at home to be truly effective, they must be combined with a correct lifestyle.It involves more than regular exercise.

proper nutrition

Diet is the main condition for burning fat.It is inseparable from physical activities and proper exercise.

A balanced diet to lose weight includes the following principles:

• Reject fast food, flour, candy and semi-produced products;
• Increase protein share in the body - animals and plants;
• A portion of fresh and heat-treated vegetables has been increased;
• Use fruits, nuts, and herbs regularly;
• Includes beneficial fats - unrefined vegetable oils.

To lose weight, you need to eat.But you can’t go wrong with this food.Steaming, roasting vegetables, maximum vegetable fiber and minimum animal fat - the basis of a correct diet, which gives results.

Massage to improve efficiency

You don't just have to fight fat deposits on an electrical level.Vacuum or massage can be very effective, as well as professional techniques that can be ordered from a masseur.The program in which they attend courses - breaks range from 10 to 20 courses.

High daily activities

To lose weight, you need to move.There is no need to exercise endlessly - you can walk, run, often go to work, the store.Active rest is preferable to lying in front of the TV.However, you need to develop your own habits.

Weight loss on the stomach and sides lasts 2 to 6 months - it is during these times where you can achieve significant results.However, it is important to consider that you have to change your lifestyle.Otherwise, all kilograms and centimeters are faster than leaving.