SUPER exercises for the sides and waist - train the oblique muscles

The reasons for the appearance of ✅FAT on the SIDES, as well as how to effectively get rid of it - read the advice of a nutritionist.

People who are overweight know their problem areas well. As a rule, this is the area of ​​the abdomen, waist, and sides. How can you remove fat from your sides? I think that my readers are literate adults who understand that it is impossible to simply get rid of fat in one place. Definitely, we need an integrated approach! After all, the body is a single, integral system. And if he has accumulated fat, then there is some reason for this. First of all, you need to establish and eliminate this cause.

How to warm up

Before starting classes, you need to do a warm-up, which will help prepare the body for subsequent physical activity. The warming up complex is an important component of exercise, allowing you to speed up cardiac activity, make muscles and ligaments more flexible, and prevent injuries and sprains.

Starting exercises for losing belly fat at home with a warm-up, you can achieve the maximum effect in a short time, and make the process more enjoyable and comfortable. Trainers advise, regardless of the type of training and the use of sports equipment, to do a general warm-up.

The preparatory complex should last at least 10 minutes and include several exercises aimed at loading all muscle groups.

The warm-up contains the following movements:

• for the muscles of the limbs;
• jumping with or without a rope;

• easy running;
• rotational elements.

Stages of preparatory exercises:

• cardio (2 minutes);
• articular part (1-3 minutes);
• dynamic exercises (up to 3 minutes);
• restoration of breathing.

You need to start the complex with cardio warm-up, which consists of walking with lifting or spreading your limbs or light jogging for several minutes. Joint gymnastics includes several exercises repeated 10-12 times: rotation of the head, arms, pelvis, elbows, knees.

Dynamic exercises are a universal complex for all workouts. In this case, you can do a warm-up for each group for 10-20 seconds in any order:

• stretching the chest and back muscles;
• triceps and shoulder stretch;
• bending to the sides, forward to the feet;
• squats and lunges.

At the final stage, it is necessary to normalize breathing by taking deep breaths and exhalations.

Post-workout stretching

Finish the session with a stretching exercise.

1. Sit on the floor and cross your legs. Stretch your arms up, and then perform a series of springy tilts to the right and left.
2. If you have a fitball, just lie on it with your lower back and stretch your arms and legs. Stretch in different directions, stretching all the abdominal and back muscles.

Try to exercise regularly. If you don't have time for a full workout, do at least a few exercises. Removing your stomach and sides is a doable task that you can easily cope with with the help of our program!

Strength exercises

It is recommended to start training with simple exercises, but the easiest ones are single-component exercises using minimal weights. Strength physical exercises are recommended to be used no more than 3 times a week. The duration of classes is not recommended to exceed more than 1 hour.

Extension of the lower limbs in the simulator

To begin with, it is necessary to correctly set the position of the back of the exercise machine and the distance to the stops for the lower extremities so that the starting position is correct. Your legs should touch the roller on the machine with your ankle. The front edge of the chair should be under your knees.

The back should fit snugly against the back of the exercise chair, while the natural deflections of the spine should be preserved.

During training, you need to smoothly straighten your knees. In the starting position, inhale, and as you exhale, straighten your lower limbs to a horizontal position. Return to previous position.

Flexion of the lower extremities in the simulator

First you need to correctly set the position of the backrest and the distance to the stops. The front edge of the chair should be located under the knees so that the axis of rotation of the rotating area of ​​the simulator is combined with the direction of rotation of the knees. From above you need to secure your hips with a roller above your knees.

In the starting position, inhale, then while exhaling, smoothly bend your knees. Return to the previous position very carefully, controlling the weight.

Raising arms to the sides on the simulator

You need to sit in the simulator and grasp the handles, your elbows should be slightly bent, and the seat should be adjusted so that they are parallel to the ground. During exercise, you cannot lift your back from the exercise machine. Inhale in the starting position and, as you exhale, bring your hands together in front of your face. Calmly return to your previous position.

You can supplement your workout with vertical rows on the machine and rows to the chest.

Lyrics and “physics”

If you notice that your hips have lost their former attractiveness and rounded shape, then it’s time to get down to business seriously. Of course, you will have to work hard to get rid of the “breeches,” but with persistence and perseverance you can achieve good results. Systematically performing exercises for the abdomen and sides,

you will tighten the oblique muscles that are responsible for this area, making them elastic and resilient.

It is very important to have an incentive to study. You can use the desire to regain your beautiful body shape as motivation, to wear tight clothes, look sexier, find a life partner, or advance your career.

The most important thing is that it really matters to you.

It would not be amiss to remind you that without proper nutrition, any “physics” is powerless. Refuse once and for all cakes with creams, fatty mayonnaise, fast foods

– they are the ones who effectively “settle” on the hips. What else you can do to remove the sides, you will find on the portal hudeem-bez-problem.ru.

Preparing muscles for load

1. Bend to the sides with outstretched arms - the lateral surface of the body stretches, the spine warms up. Try to bend as low as possible, but smoothly, without jerking.
2. Turning the body to the right and left - keep your pelvis level and turn only the upper part of your body.
3. Circular movements of the pelvis and body.

Pre-stretch your oblique muscles before you begin the exercises. Removing your belly and sides is not an easy task, but if you approach it consciously, you can do it!

How to do a cool down

The cool-down is a necessary element of the training complex that completes the workout. It helps the body transition to a calm state and reduce muscle pain the next day.

The cool-down takes no more than 10 minutes, and any exercise can be selected. You need to stretch those muscles that received the greatest load. During intense training, preference should be given to stretching. One option is to use warm-up exercises.

Cooling down after a set of exercises to reduce belly fat can be done at home in the following way:

• Shallow bends to the sides.
• Jumping rope.
• Mill: spread your legs wide, bend over, leaving your back straight, touch your toes with your hands, making turns with your body.

• Cat: kneeling, leaning on the hands, arching and bending the back.

• Dog: you should lie on the floor, lean on your hands, raising your shoulders and head (only the lower part of the body lies), pull your head and shoulders up and back until it stops, fixing the position for 20-30 seconds.

Complex exercises give the first results after a few days. Therefore, you can achieve a toned, slender figure only by making great efforts on yourself regularly. You need to systematically increase your load and follow a diet.

Training will be effective only with the combination of all methods of influence on the body and organism, and of course, complete dedication

Effective breathing exercises for quick weight loss of the abdomen and sides

You can improve your figure without exhausting fitness. There is an equally effective remedy - breathing exercises, which quickly saturates the blood with oxygen and accelerates metabolic reactions.

Static exercises that are combined with proper breathing to lose belly fat at home are called bodyflex. They are carried out regularly, using a special technique, on an empty stomach, in the interval between inhalation and exhalation.

Exercise options:

1. Slim stomach. You should stand up straight, with your feet shoulder-width apart, your palms on the front of your thighs, and squat down a little. On the count of 1, inhale, on 4, exhale abruptly. The abdominal muscles are tense. Repeat 15-20 times.

2. Remove the sides. You need to sit on the floor, cross your legs, bend. The left knee is at the top. The right hand holds the left knee, the left hand is placed behind the back. Take a breath, exhale sharply, draw in your stomach, stay in this position for 10 seconds, and inhale. Then you should change the position of your legs.

A set of exercises for losing weight on the stomach and sides in a week

It is impossible to achieve quick results when performing exercises that give moderate load and are designed for several months.

If you want to lose weight in a week and reduce your belly, you need to select a special complex, which, together with a diet and related procedures, will help remove unwanted volumes.

At the same time, you can reduce body weight by 10%, which will have a positive effect on your appearance. However, intense exercise should include different types of exercise and be accompanied by a balanced diet.

To achieve results in a week, you need to follow some recommendations:

• conduct training every day at the same time;
• record the number of exercises, increasing the training time;
• after warming up, perform cardio exercises, then stretching and strength training;
• train in the morning, because this is the most favorable time for burning fat;
• perform at least 4 different exercises, repeat 2-3 times after a break.

A set of exercises that maximally load problem areas:

1. Diagonal slopes. Standing straight, you should put your hands on your waist and spread your legs. Tilt the body forward towards the left leg, while turning the arms in opposite directions. Having made 2 tilts, they lean back diagonally and straighten up. Repeat in the other direction.
2. Turns. Having stood up straight, turn the body to the sides until it stops, leaving the lower part of the body and legs motionless. Movements should be elastic and springy, but not sharp.

3. Scissors . Lying on the floor, raise your legs and cross them, without lowering them, gradually speed up the pace.
4. Plank. Do a standard plank for 1 minute, after resting, switch to a side plank. To do this, you need to lie on your side, leaning on your forearm. The body is raised and straightened in one line. The body position should be kept static for at least 1 minute. Repeat in the other direction.

5. Hoop exercises.

Why does fat appear?

Many factors contribute to a person's accumulation of excess fat in the abdomen and waist. Eating a diet high in refined carbohydrates and sugar, high fructose, alcohol and trans fats is a major factor. These four foods contribute to the formation of belly fat, especially in excess. Stress and genetics also play a role, as do poor sleep and smoking.

Finally, lack of exercise can also cause excess fat. Physical activity should always be part of your daily life.

There are many ways to be physically active and burn extra calories, but many people find it difficult to lose belly fat. Luckily, there are many exercises that can help you engage your muscles and burn unwanted belly fat.

Causes of fat around the waist

Extra pounds appear due to various diseases, poor nutrition, and a passive lifestyle. The risk group includes women and men who are prone to obesity due to the influence of genes. Before you start a set of exercises, you need to find out the reason for the excess weight. A healthy diet and effective exercise will help cope with the problem.

Poor metabolism

If you drink little water, eat junk food and lead a passive lifestyle, your metabolism will slow down. The older a person gets, the slower metabolic processes occur. This problem affects more women than men. You feel tired, have headaches and insomnia. Metabolic processes are disrupted by taking medications, narcotic substances, drinking contaminated water, and the presence of microbes and viruses in the body.

Binge eating

If more calories come from food than are burned, then extra centimeters appear. This is caused by eating in the evening. With regular overeating, metabolism slows down and the functioning of the entire body deteriorates. Obesity appears with frequent consumption of confectionery products, carbonated drinks, canned foods, fast food, and semi-finished products. Irregular eating can also cause weight gain.

Poor posture while sitting

While working at the computer, you need to monitor your posture. If you constantly slouch, fat deposits will appear in the abdominal area. To avoid this, it is better to sit on a chair with a backrest. Exercise is suitable if you feel back pain.

Weak muscles

A person with weak muscles is more prone to developing fatty deposits. The situation worsens if you lead a passive lifestyle and eat poorly.

Genetics

If your parents were overweight, the likelihood of becoming overweight increases. Some people tend to be fuller around the waist, while others tend to be fuller around the buttocks. The number of fat cells depends on genetic characteristics.

Passive lifestyle

If you lead a passive lifestyle and do not move, fat accumulates in the waist area. The calories that come from food must be spent. A sedentary lifestyle leads to health problems and excess weight.

Stress and illness

Stress increases your appetite. A person cannot always stop eating sweets, which leads to overeating. In a stressful situation, the production of the hormone cortisol and adrenaline increases. The brain gives a signal to replenish energy reserves, although it has not been spent. Diseases such as hypertension, cancer, diabetes and sleep apnea also lead to weight gain.

Hormonal changes

If the body's hormonal system is disrupted, weight problems arise. During menopause, changes occur that lead to the accumulation of fat deposits in the abdominal area.

Mandatory exercise rules

To quickly lose weight on your belly and sides, follow a regular training regimen. Each time the load increases. You should not allow pain in the muscles. It is necessary to alternate active and slow movements. If everything is done correctly, at the end of the lesson your body may feel slightly tired. To lose weight in your belly and sides at home, you need to follow some recommendations:

• pain should not be allowed;
• You need to exercise on an empty stomach or 1.5 hours after eating;
• drink plenty of water after class;
• training should take place at an accelerated pace;
• choose at least 5–6 exercises;
• the complex is repeated 2-3 times.

It is necessary to ensure that clothing is loose and does not constrict any part of the body. It is advisable to ventilate the room before starting exercises for weight loss. You should not exercise with dumbbells, because weights lead to muscle growth. To activate the fat burning process, it is recommended to perform a complex for the back and sides 3-4 times a week.

How to build a lesson

You need to start your lesson with a short warm-up. You need to do light exercises for 5-10 minutes to prepare the body for higher loads and prevent muscle strain. You need to start exercises immediately after warming up. An important condition is to monitor your breathing. As you exhale, you need to tense your body more.

Each time increase the number of repetitions. You can remove extra centimeters only if you gradually increase the complexity of the classes. Excess weight will begin to disappear quickly if you additionally engage in jogging or swimming 1-2 times a week.

To get your body in shape and lose weight around the waist, you need to do exercises not only on your sides. It is advisable to use all muscle groups, not just the abs. Crunches and planks will be useful for women after childbirth and those who do not have physical training. Fat will begin to burn much faster if other parts of the body are involved. The results will be visible after the first week of training

What women and men need to know before starting to lose weight

Before you start losing weight, you need to know why fat accumulates. The five most problematic areas are:

• hips;
• stomach;
• breast;
• shoulders;
• neck.

Sometimes lipomas, or fat, are deposited just under the skin in other parts of the body. But it is from these places that a woman most often wants to get rid of fat on the plastic surgeon’s table.

5 problem areas

There are two types of fat deposits in humans:

• visceral;
• subcutaneous.

Body fat in humans

If the second is located directly under the skin in front of the muscles, which is unaesthetic from the point of view of beauty, but at the same time less dangerous to health, then the first envelops the internal organs, therefore is less noticeable, but the most dangerous for their vital functions, and therefore for the body as a whole .

In this article we will talk specifically about subcutaneous fat, how to deal with it in the waist area, that is, how to remove ears.

What are ears? These are deposits that are especially visible when a person puts on jeans, trousers or, in the case of a woman, a skirt. Then it seems as if the dough has risen and come out. These problem areas on the waist are called ears.

Important! Unlike visceral fat, ears, being subcutaneous fat, are not dangerous to health.

But why do they appear? There are several reasons for the notorious problem:

• Poor nutrition, when food contains more carbohydrates than proteins; in addition, there is a habit of eating sweets, flour, cereals, pasta in the evening, when there is a high probability that the carbohydrates received will not be used up, so the released energy will go safely into fat deposits, for example , on the sides.
• There is no eating schedule, in other words, a person eats whatever, whenever.
• Stress, which women experience more often than men, provokes the release of the hormone cortisol, which increases appetite in order to store more fat reserves. Lack of sleep, when a person sleeps less than 7 hours, is also stressful for the body.
• Failures in the production of hormones, for example, too much insulin in the blood, which causes a strong desire to eat, especially sweet or starchy foods.
• Failure to comply with the natural rhythm, for example, a person is awake at night and sleeps during the day.
• A sedentary lifestyle, such as office work, leads to the problem.
• Ears often grow after pregnancy, when, having taken care of the child, a woman cannot find time for herself to eat properly and exercise.
• Smoking and excess alcohol also lead to obesity.

Excess weight develops independently of a person, so to combat it, you need to eliminate the reasons why it grows.

Important! There are no pills or methods where you can get rid of the problem without doing anything.

Jumping rope

Effective jumping rope at home will help to remove the sides and stomach (simple exercises in this case can be more effective than strength training). You need to jump several times during the day. The expected results can be seen after a week. With the help of a jump rope you can not only lose weight, but also have fun.

You need to jump rope correctly:

• elbows should be almost pressed to the body;
• the back should be straight;
• twist the rope with your wrists;
• coordinate the body in one position;
• jump and land on your toes, do not touch your entire foot to the floor;
• you can’t jump high;
• monitor your breathing.

  
  Thanks to jumping rope, you can remove your sides and stomach. The more often you do this exercise, the faster the result will be.

Exercises with a skipping rope can be supplemented with other exercises for the benefit of the abdomen and waist:

• in a sitting position, straighten your legs, using a folded jump rope to reach your legs;
• stand up straight, put the folded rope in your hands, lift it up and bend over;
• sit on a hard surface, put your left leg forward, fold the rope 4 times and rest your other foot on it, lean back and pull your right knee towards you (your abs should be tense).