The coolest exercises for the abdomen and sides in the gym

The stomach and sides are a problem area for most women. The female body is designed in such a way that everything unnecessary tends to be deposited there. This problem needs to be dealt with comprehensively, and an important component is physical activity. Of course, you can exercise at home, but the gym is more comfortable in this regard, since there you can find a lot of equipment that will be useful to us to create an ideal figure. Proper exercises for losing belly fat and sides in the gym for women will help improve your physical fitness.

A little theory

Before you start doing side exercises in the gym, you need to try to understand why they appear. The fact is that fat deposits tend to appear in certain places. These are the stomach, arms, thighs and buttocks. Of course, fat appears on other parts of the body, but these suffer the most.

The main reasons for the appearance of sides and a full belly are as follows:

• Wrong diet with a lot of unhealthy foods in it, such as sweets, fast food, fatty and fried foods, and so on. Also, the problem is an unbalanced diet and its unsystematic nature, that is, if you skip normal meals and then snack on something harmful on the go.
• Hormonal imbalance.
• Frequent stress and nervous tension.
• Inactive lifestyle.
• Bad habits.
• Pregnancy and childbirth.

It will not be superfluous to take care of cleansing the body of harmful substances, since its contamination is another reason for excess fat deposits.
Having determined the main reason for the presence of fat in the abdomen and sides, you need to take care of combating it.
And, of course, in any case, exercises for the abdomen and sides in the gym for women will be useful to you.

How does menstruation affect workload?

Although menstruation is a natural state for a woman, significant changes occur in her condition at this time. The hormonal background changes, the production of female sex hormones is reduced to a minimum.

After the end of the critical days, performance improves, and until the time of ovulation there is an increase in physical strength. In the middle of the cycle, a decrease occurs, which continues until bleeding appears. It negatively affects not only the physical properties of the body, but also overall well-being.

During menstruation, performance decreases, mood changes, and endurance decreases. Sometimes these symptoms are accompanied by pain in the abdominal area.

If there are pronounced signs of menstrual syndrome, you should refrain from playing sports. If bleeding does not affect physical activity and mood, you should not give up exercising in a gentle manner.

The main thing is to exclude exercises that increase blood circulation in the pelvic organs: jumping, squats, leg presses, leg lifts.

They should be replaced by working out the muscles of the shoulder girdle. It is necessary to reduce the total load, the number of approaches and repetitions.

Exercises for losing weight on the abdomen and sides

In the gym you can find a lot of equipment that will help us get rid of the hated sides and tummy. Find out about the best exercise machines for the abdomen and sides here. Basically, side exercises in the gym for women are aimed at working the abdominal and back muscles. Let's consider what a set of exercises for this area could be for three days.

Day 1

• Crunches in the simulator. Do three sets of ten times.

Select the optimal weight, sit on the machine and fix your legs. Grasp the handles with your hands. This will be the starting position from which you need to simultaneously raise your legs as you exhale and at the same time twist your upper body. Now take a short break and, as you exhale, slowly return to the starting position.

• Hanging leg raises. It is recommended to do three approaches of 12-15 times. The rest between them should be no more than a minute, and every week its time should be reduced by 10 seconds.
• Reverse crunches while lying on your back. Do three approaches, but the number of repetitions should be maximum - curl as long as you can.

Day 2

• Crunches on a block machine. Do three sets, 10-12 reps each.
• Leg raises on a horizontal bench. Perform three sets of 15-20 reps. At first, the break between sets can last a minute, but gradually you need to reduce it by 10 seconds every week.
• Side bends with dumbbells in hand. Do three sets of 15 reps in each direction.

Day 3

• Tilts (twists) on the upper block. We do three times 10-12 times.

The exercise is done like this: you need to kneel facing the machine. Grasp the rope and lower it down. This will be your starting position. Now, as you exhale, tighten your abdominal muscles and twist, moving your elbows towards the middle of your thighs. Stay in this position for a couple of seconds. As you exhale, slowly return to the starting position. While performing the exercise, keep your abdominal muscles tense at all times.

• Lumberjack exercise. Do three sets of 12-15 reps. The break between sets is again 60 seconds, but it needs to be reduced weekly.

You need to stand sideways to the machine, grab the handle with one hand, and step to the side. Raise the weight slightly, while keeping your arm straight and continuing the line of the cable. Place your feet shoulder-width apart. Hold the handle with both straight hands. In one motion, pull it down and to the side toward the knee on the opposite side, rotating your torso as you do so. Your back and arms should be straight, your legs can be slightly bent at the knees. Pause for 1-2 seconds. Slowly return to the starting position. The exercise is performed in a similar way for the other side.

• Side crunches in a lying position for a couple. Do three sets and as many reps as you can.

There are other exercises for the abdomen and sides in the gym, many of which can be done at home . Among them are the following:

• Plank . To do a plank, take a lying position. This position is known to everyone who does push-ups. However, in this case the point is the static load. You just need to keep your back and legs straight for 1-5 minutes.
• Side plank. It is performed in a similar way, but the difference is that in this case the emphasis is placed on only one hand in the lateral projection, therefore the load is greater. After 1-2 minutes, change sides.
• To complicate the previous exercise, you can perform pelvic dips to the floor and back. Repeat 10-15 times for each side.
• "Twists" . This exercise assumes the following position: sit on the mat with your knees slightly bent. Keep your legs in the air without touching the floor; your body should be raised 45-60 degrees. To make the load more difficult, you can pick up small dumbbells or bottles of water. Carry out alternate twists to the right and left to the opposite thigh, trying not to touch it. Do 2-3 sets of 20 reps.
• Opposite twists. Lie down on the mat, keep your hands clasped at the back of your head. Bend your body while raising your bent legs. Try to touch your right elbow to your left knee and vice versa. Repeat three sets 20 times.
• Exercise "bicycle" . This is done in the same way as the previous one, but in addition you must perform exercises that simulate pedaling.
• Twisting a hoop . Hooping is a good way to complement your gym workout that targets your sides and stomach. Mechanical impact and working out all the muscles of the back and abs allows you to see results within 1-2 weeks after the start of classes.

In addition, exercises for losing weight in the abdomen and sides in the gym for girls should be supplemented with cardio exercises, which remarkably burn excess fat throughout the body. Spend some time on a treadmill, orbit track, or exercise bike.

Healthy sleep and no alcohol

1. How to lose belly fat in a month – it is necessary, including limiting the consumption of carbohydrates. Alternatively, opt for oatmeal. It contains the necessary carbohydrates and coarse fiber.

2. Maintain a sleep schedule. It must last at least 7 hours. In this case, the body’s metabolism and rest will be correct.

3. We place a taboo on all types of alcohol. It increases cortisol levels, which means you will get belly fat. Follow the rules described above, and your figure will become the envy of your friends. You can always put on your favorite jeans, dresses, tops without any problems without thinking about complexes.

Proper nutrition for losing weight on the stomach and sides

Exercise is an important part of losing weight, but it's not the only one. It is very important to take care of proper nutrition, which is even more important. There is no need to go on strict diets and starve yourself, it is enough to eat properly and balanced, without making a cult out of food. The basic rules for such nutrition are as follows:

• It is important to drink enough clean water - at least two liters. We are talking specifically about water; this amount does not include teas, coffee, and especially sweet and carbonated drinks. You can add a small amount of lemon or lime juice to the water.
• Eat often and in small portions - 5-6 times a day and at least 200 grams of food at a time.
• Don't skip breakfast . This is the most important element of our menu, which starts metabolic processes and prevents excess weight gain.
• Give up bad habits.
• Include enough fresh vegetables and fruits . Also be sure to eat lean protein foods.
• Eliminate sweets and flour products from your diet, as well as all kinds of fast food and processed foods.
• Cut your calories.
  To lose weight, you need to spend more energy than you consume. By reducing your daily caloric intake by just 200-300 kcal, you can achieve obvious results. Diet for losing weight on the stomach and sides

A combination of proper nutrition and active regular training in the gym will help get rid of the hated sides. You can also use additional methods, such as wraps or massage. The main thing is not to be lazy and stop making a cult out of food, and then the results will not be far off.

Expert advice

In gym programs for girls, many factors must be taken into account: age, physical capabilities, weight, and the presence of contraindications. However, the fundamental principles should be:

• Regularity. No workout will have an effect if it does not become a habit. Going to the gym in anticipation of your upcoming trip to the sea will only bring disappointment.
• Persistence. You should not expect instant results in such a complex matter as working on your own body. The body is a complex system that can resist changes in its structure. It is much easier to gain fat than to lose it. However, overtraining is just as dangerous as undertraining. Exercises in the gym should be combined with relaxation, proper rest, sleep, and nutrition. Perseverance in achieving a goal, systematic work in alliance with a coach, will certainly lead to positive results.
• The pleasure of training. It is necessary to change your lifestyle, eating style, and submit to a new daily routine, in which a lot of space will be allocated to the gym. The desire to eat green peas instead of a cake should become natural, and going to the gym should be preferable to going to a cafe.
• A positive attitude, pleasure from the workload received, and pride in one’s own strengths are the key to successful results in the gym.

Video about the training program for beginners:

How to remove belly fat? The practical side of the issue.

To be honest, I did not plan to continue the note on the “tummy” so soon, but readers, i.e. You, my dears, asked for the continuation of the banquet and the writing of the second part yesterday :). Well, because... I always try to listen to the wishes of my audience, so, in fact, it was decided not to pull the trigger and to highlight the practical side of the issue. Moreover, looking at the calendar, and today is 27 , I realized that there is not much time left until summer, and probably many reading these lines and experiencing “animal” problems will be pleased to see themselves in a new guise. Therefore, catch the continuation of the article on how to remove belly fat.

Note:

For better assimilation of the material, all further narration will be divided into subchapters

Well, I would like to start with the theory... just kidding, we laid down the theory a long time ago, in particular, in the first part, so if you have not yet paid your respects to it, then be kind, do me a favor [How to remove belly fat?].

So, all snow removal work to get rid of the belly can be divided into 4 groups, or rather, areas of work:

1. adjustment of the food basket and meal plan;
2. correct press exercises;
3. proper aerobic activity;
4. recovery.

It is the correct actions in them that are designed to reduce your waist volume. Let's take a closer look at each of the presented areas.

Nutrition adjustments or how to eat to lose belly fat?

Only nutritional actions in themselves can solve the problem of cleaning the stomach by 75-80% . Therefore, pay close attention to nutrition.

The diet of the average person with a belly can be characterized as follows: what I see is what I eat. Such people usually do not have:

• diet (meals at the same time);
• understanding what you need to eat (in what quantity) and when you can;
• prepared meals.

Often, the diet of such people is dominated by frequent unhealthy snacks - tea with gingerbread, waffles, coffee with a bun, etc. As for the percentage of the main nutrients of BJU, it often looks like this: proteins - 15-20% , carbohydrates - 60-65% , fats - 15-25% . In other words, most of the diet consists of carbohydrates and fats, and the wrong ones.

Therefore, if our goal is to lose belly fat, then we must adhere to the following percentage of nutrients.

As you can see, in such a diet much attention is paid to both carbohydrates and proteins; fats should also be present. Now let's understand what types of nutrients these are.

Squirrels

This percentage of proteins ( 30-35%) is due to the fact that protein requires more energy from the body for its absorption. Those. By consuming lean types of protein, the body will ask itself for energy to utilize it, therefore, overall energy expenditure will increase. In addition to the energy component, protein is the main building block that helps build muscles. Muscle mass helps burn fat by speeding up your metabolism through physical activity and weight training. The protein in your diet should be lean. You can find the best and most affordable types of protein here [Protein-Rich Products].

In a nutshell, include in your diet:

• chicken breast;
• chicken gizzards;
• turkey fillet;
• tuna fish;
• Cod fish;
• tilapia fish;
• squid;
• skim cheese;
• egg whites.

These are the most budget-friendly options for quality protein sources.

Carbohydrates

Most likely, your diet does not have enough “long-lasting” carbohydrates, which is the reason for your frequent snacks and breakdowns on sweet buns, cheesecakes and other tasty treats. Long-term carbohydrates mean maintaining (for at least 2-3 hours) stable blood sugar levels, without creating peaks and dips. By consuming them, the human body feels full much longer than when consuming simple ones (everything sweet and tasty).

Therefore, include the following carbohydrates in your diet:

• buckwheat (kernels/seeds);
• rolled oats/oatmeal;
• pearl barley;
• brown/wild rice;
• coarse pasta (class A);
• sweet potatoes (yams).

These products will provide the body with long-term sources of carbohydrates.

Fats

It would seem, why eat fats, because the goal is to lose weight and get rid of the belly. But no, you need fats. In particular, we need poly/mono-unsaturated fat sources that help combat the decrease in subcutaneous fat.

Therefore, include the following fats in your diet:

• fish/bear oil in capsules;
• flaxseed/camelina/mustard/olive oil;
• nuts (almonds, walnuts).

Vegetables and fiber

Important nutritional components that help metabolic processes and food absorption. Vegetables and fiber must be present in your diet, because they help in the absorption and saturation of the body.

Therefore, include the following foods in your diet:

• broccoli;
• asparagus;
• green beans;
• Brussels sprouts;
• mixtures of frozen vegetables;
• bran from the pharmacy (for example, DR. Dias).

In general, your plate should change and look like this.

So, we’re done with the structure of nutrients, now let’s take a closer look at gastronomy, or rather...

The Best Foods to Help You Lose Weight and Get a Flat Stomach

Not many people know, but among common foods there are those that allow you to lose more weight and melt “animal” fat. In particular, these products include:

No. 1. Fish

When your diet is low in omega 3/6 fatty acids, your pineal gland, which helps regulate the nervous system, is reset, leading to changes in the production of melatonin, the sleep hormone. As a result, such a deficiency leads to disruption of rest and trampling the path to the refrigerator at night, i.e. Simply put, you will be attacked by a glutton - you cannot sleep until you eat something.

Fish is a good source of PUFAs and is also rich in protein, which allows you to burn more calories than consuming fats and carbohydrates.

No. 2. Eggs

Contains vitamin B12, which the body needs to metabolize fats. Scientists from Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who didn't. There is such a widespread belief that eggs (or rather the yolk in them) raise cholesterol levels and you should not eat a lot of them. In fact, an active person who consumes enough water can eat whole eggs per week: a woman - 7-10 , a man - 12-15 .

No. 3. Low-fat cheese

Parmigiano/Reggiano (Parmesan) cheese, rich in calcium, activates hormones responsible for burning fat. Due to the high protein content, a person will remain full for a long time. Finnish Oltermani cheese is also an excellent option. 9%.

No. 4. Milk

Researchers at the University of Alabama at Birmingham found that out of 100 premenopausal women, those who consumed the most calcium-rich foods had the most fat reduction. Thus, it was revealed that calcium helps in the fight against extra pounds. In addition, it helps you sleep and relaxes your nerves and muscles well. Therefore, a cup of milk before bed and yogurt throughout the day is a great option for those who want to get rid of belly fat.

No. 5. Nuts

In addition to healthy fats, nuts are rich in magnesium. This mineral is very important in terms of sleep. 2010 study published in the journal Magnesium Research found that people taking magnesium (including from nuts) slept significantly better compared to a placebo group. All this contributes to weight loss and reduction of food cravings.

No. 6. Green apples

In a Brazilian study, patients who ate 3 apples a day while dieting lost more weight than those who did not. Apples contain many nutrients and are a rich source of vitamin C, beta-carotene, dietary fiber, phytosterols, flavonoids, antioxidants, vitamins and minerals. Therefore, please grind 1-2

No. 7. Avocado

This fruit has antibacterial and antifungal properties. It contains the amino acid lecithin, which prevents liver overload and helps reduce weight. In addition to the fact that avocados are an excellent source of monounsaturated fats, they also contain a lot of dietary fiber (from 11 to 17 grams), which delays the feeling of hunger.

No. 8. Celery

One of the lowest calorie vegetables, containing only 16 calories per 100 g. It is also a rich source of vitamin C, calcium and magnesium. Drinking celery juice before meals helps you lose weight, so if possible, drink it in the morning immediately after waking up and throughout the day.

So, if we summarize all this nutritional chatter, we can come up with a comprehensive list of foods that help you lose weight and get rid of belly fat.

It is often problematic for a person to switch from his favorite foods to the right ones, and even more so to another (larger) number of meals. In these cases, the solution is to include healthy snacks in your diet. In particular, the following 10 products will allow you to “close” your snack windows effectively and beneficially for reducing your waistline.

Our gastronomic part would be incomplete if we did not look at the meal plan for getting rid of belly fat. In particular, one day for a woman weighing 55-60 kg may look like this.

Actually, we’re done with nutrition, now you know how to eat to get rid of the belly fat, and we move on to the body-motor part.