Fat folds on the stomach and sides are a problem for many women. If you watch your figure and health, then you know firsthand about the difficulties of getting rid of extra centimeters. A thin waist and flat stomach can be achieved by combining a balanced diet with regular fitness classes. Let's talk about what are the most effective exercises for correcting this problem area and how to use them to achieve the best results.
How to remove belly fat
Abdominal exercises will help you cope with excess fat deposits in this problem area. They are aimed at high-quality development of the rectus abdominis muscle, using its natural functionality - flexion and extension of the torso during active body movements. This property enhances the effectiveness of such sports elements, accelerating the burning of fat deposits.
Exercises are divided into two groups: for the upper and lower sections of the rectus abdominis muscle. They are most effective with regular fitness classes, at least 2-3 times a week. Training can be carried out both at home and in the gym of a fitness club. Select the number of sets and repetitions individually. To remove belly fat, a beginner needs to do 2-3 sets of 15 times; more advanced athletes are recommended to do 4-5 sets of 30-50 times.
Leg raises
Such workouts work well on the lower abs, strengthening the muscles and making the stomach flatter and more toned. The main muscles of the legs (buttocks, thighs) receive additional physical activity. These effective exercises are performed lying on your back, with your palms pressed firmly to the floor or placed under the lumbar region for support. Raise your legs alternately or simultaneously. At the initial level of training, it is recommended to bend your knees. This reduces physical stress on the back and lower abs.
Upper body raises
There are many options for performing these sports elements: from partial to full lifting of the body from the floor. The main physical load when performing these effective exercises falls on the upper abs and back muscles.
Technique:
- starting position - lie with your back on the floor, legs straight or bent at the knees, hands can be held in front of you, crossed on your chest or locked behind your head;
- exhale – raise the body;
- inhale - lower.
Full crunches
The most effective, but most difficult to perform, are full body twists. This workout uses both the upper and lower abs. The technique of performing the exercise involves simultaneously lifting the torso and legs while lying on your back. A lightweight version - knees bent, hands clasped behind the head.
A more complex element, which only trained girls can perform, is that the legs are straight and the arms are extended behind the head. Both options are performed with a maximum delay at the top point of the twist. The load on the abdominal muscles increases if the body and legs do not touch the floor during this effective exercise.
Crunches
This exercise for the abdomen and sides is familiar to many from school. You can distinguish between direct and reverse twists. To perform the first exercise, you need to: lie on your back and put your hands behind your head, while your knees should be bent and your feet should be in full contact with the floor. Then you need to lift your upper body towards your hips. Your back should be round while twisting. The chin should not fall towards the chest. It is important to maintain dynamics during the exercise.
Reverse crunches are performed in reverse. During the exercise, the legs are pulled towards the body. It helps to work out the lower abdomen well.
Removing extra centimeters from the waist
Achieving a thin waist is easy with exercises for the oblique abdominal muscles. Such sports elements help to effectively combat the “rolls” of excess fat in this problem area. The exercises are performed both lying down and standing. Physical activity is selected individually. Beginners are recommended to perform 2-3 sets of 30 repetitions; more advanced ones can increase the number of approaches up to 5 times of 40-50 repetitions. Between sets, rest between 15 and 45 seconds.
Crunches for obliques and sides
The workout is performed in a supine position. During the exercise, the oblique muscles of the sides and abdomen actively work. Arms can be extended at chest level or placed behind the head, legs bent at the knees. Lifting the body when twisting is performed obliquely: the right side of the body reaches towards the left leg and vice versa. As we exit we rise, and as we inhale we descend. Regularly performing this effective exercise helps to get rid of fat on the stomach and sides, making the waist thinner and more graceful.
Lateral raises while lying down
One of the most effective exercises for a thin waist are lateral raises in a lying position. Your own weight acts as a burden in this sports element. The more you weigh, the greater the effect of this workout.
Technique:
- starting position - lie down on your right side, the hand below is located in front of you at chest level, the left hand is behind your head;
- exhale – simultaneously lift the body and legs up;
- inhale - we lower ourselves to the floor.
To reduce physical exertion, you can lift only the body or legs. If you are in good physical shape, then do the entire element. With the help of exercises on the oblique abdominal muscles, the waist and abs are perfectly worked out. Such regular training promotes active loss of excess weight in problem areas.
Standing torso curl
To get rid of your belly and sides, it is recommended to include side bends in a standing position in your regular workouts. During the execution of the element, the external and internal oblique abdominal muscles actively work, providing lateral flexion and extension when tilting the body. Small dumbbells will help increase the effectiveness of this exercise.
Technique:
- starting stance - we stand up straight, legs are shoulder-width apart, back straight, we take a dumbbell in our right hand, we put our left hand behind our head;
- exhale – bend to the right as much as possible;
- inhale – tilt to the left.
After several approaches we change sides. It is recommended to perform the exercise as slowly as possible to increase the load on the oblique abdominal muscles. Regular training of this area will help make your waist thinner and save you from extra centimeters on your stomach and sides.
Plank
The exercise refers to a static type of load. 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 deposits. The exercise will help tone not only your abs, but also your buttocks, back, legs and arms. Doing planks regularly will help you lose weight and make your body more toned.
Many people do not understand how to properly perform the Plank exercise. It is necessary to take the starting position, as when doing push-ups from the floor. Your arms should be bent at a 90-degree angle and your lower body should be raised on your toes. In this position, you need to fixate and hold from 30 seconds to 2-3 minutes, depending on your physical fitness. During the exercise, the buttocks should not protrude upward, the back should be straight, and the stomach should be pulled in.
During the plank, you should not raise your shoulders. Hands should be at a strict 90 degree angle. It is important to keep your body straight, like a line. You need to rest your palms and toes on the floor and stretch your body to the maximum. The abdominal and buttock muscles should be tense. You need to hold out in this position for as long as possible. If you follow the technique, the result will not be long in coming.
We train in the gym
Regular training at a sports club is an excellent opportunity to supplement your home program with effective abdominal exercises on various machines. It is enough to devote about 30 minutes at least 3 times a week to such exercises to achieve significant success in losing weight in the sides and abdomen.
To get rid of excess centimeters at the waist, you need to do:
- hanging leg raises on a horizontal bar or bench;
- twisting the torso in a block or on an inclined bench;
- cardio exercises on professional abdominal exercise machines.
Such activities will help you diversify your home workouts by giving exercise to muscles that are not involved in other exercises. By regularly changing and adding various elements to your fitness program, you increase the effectiveness of your sports training.
Subtleties of the first training
The first training sessions are introductory. You shouldn’t expect immediate victories from them. First of all, you should decide on your ultimate goals: gaining weight, staying slim, or losing weight.
The first lesson can be devoted to a “tour” around the hall.
The abundance of exercise equipment can create a false desire to cover everyone. To avoid this common mistake, it is useful to understand for what purpose the exercise machine or sports equipment serves and what muscle group it affects.
Correct load dosing
Be sure to follow the rule: warm-up – exercise – cool-down. Warm-up should not exceed 10 minutes; main part - 40 minutes, cool-down - 10 minutes. At the initial stage, it is useful to try all categories of simulators to determine the weakest points.
To maintain shape, it is recommended to do several basic exercises on the shoulder girdle (bench press, dumbbell fly), hips (lunges, squats), and back (pull-ups, hyperextension). Instructors advise starting training from the least developed areas.
The pace of the exercise is moderate, rest between approaches is 1 – 1.5 minutes.
Each gym program for girls does not have strict recommendations on the number of approaches, weight, and repetitions. Feeling energized the next day and sleeping well at night is evidence that the loads of the first training sessions were chosen wisely.
You shouldn't be afraid of post-workout pain: it's natural. The muscles are not accustomed to a new type of activity and react by releasing lactic acid. Mild muscle pain is a signal of necessary hypertrophy in the muscles. Don't give up on classes.
Subsequent exercise makes the discomfort less, and when the body adapts, these pains will go away.
It is strictly forbidden to start getting acquainted with maximum load exercise machines. Beginners tend to overestimate the capabilities of their body. Incorrect load, the desire to get a momentary effect lead to muscle fatigue and rapid fatigue of the whole body.
The lack of visible results leads to psycho-emotional stress, disappointment and complete cessation of training.
Fear of over-pumping: myths and reality
One of the myths that guides those who are looking for reasons to stop working out in the gym is that muscles will build up, slimness will disappear, and your figure will become masculine. Such a judgment has no physiological basis.
The male and female body initially have fundamental differences in the structure of the systems: musculoskeletal, hormonal, hematopoietic, psycho-emotional sphere.
- The minimum amount of testosterone in women is the main reason for the inability to pump. The male sex hormone is responsible for secondary male sexual characteristics. If a girl can acquire the muscles and figure of a man, then she should in addition have a mustache and beard. It is impossible to achieve pumping with ordinary exercises in the gym unless you get carried away with anabolic pharmaceutical drugs.
- Anatomically, women have less bone mass and smaller muscle tissue. Their muscle fibers are long, capable of withstanding long-term loads of light weight. Short tendons will not allow the muscles to become voluminous, like in men.
- Even in broad-shouldered women, the pelvis is always wider than the shoulder girdle. Pumped shoulders will only create additional piquancy to the silhouette, but there will be no over-inflated effect.
- The presence of female sex hormones predetermines a woman’s psyche and priorities, her aesthetic inclinations – a tendency towards smooth lines, softness, and comfort. To change hormonal levels to achieve “male results”, artificial administration of hormonal drugs is required.
How to track dynamics and changes?
To control the dynamics, it is recommended to use a class diary. Starting from the first visit, anthropometric measurements should be taken: weight, waist circumference, hips, chest.
In addition to the date and measurements, the diary contains a set of exercises detailing approaches, repetitions, and load. Control measurements are carried out monthly.
The effectiveness of a training program is determined by the dynamics of the load in relation to changes in volume.
If there is an increase in muscle mass with increasing load, then the dynamics of exercise are positive.
When losing weight, the weight-intensity ratio should change: if the weight decreases as the number of repetitions increases, then the strategy has been chosen correctly. Having identified your weakest areas, you should draw up a training plan so that the lagging muscle group receives maximum attention.
Exercises for the abdomen and sides for young mothers
After childbirth, many girls face the problem of excess fat on their sides and stomach. Pregnancy and childbirth force young mothers to struggle with excess weight, low muscle tone, and loss of former flexibility of ligaments and joints. You can regain a flat stomach and lost shape with the help of abdominal exercises combined with a moderate and balanced diet.
To get rid of your belly fat and get physically stronger after childbirth, you need to do the following regularly:
- Lying body raises. During this exercise, young mothers are recommended to bend their legs at the knees and keep their hands on their stomach in the diaphragm area. This helps to avoid neck injuries and clearly control the intensity of physical activity on weakened muscles.
- Lying pelvic lifts. In this effective exercise, the lower abs receive the main load. The element is performed lying on your back, legs bent at the knees, arms along the body. As you inhale, lift your pelvis up as much as possible, and as you exit, lower it. The movement should be carried out primarily through the abdominal muscles.
- Exercise "Cat". This sports element uses the muscles of the back and abdomen. Get on your knees with your hands and feet shoulder-width apart. Exhale - pull your stomach towards your spine as much as possible, inhale - relax and bend a little at the lower back.
Training after childbirth should be done slowly and carefully, gradually increasing the number of approaches and repetitions. As soon as the muscles become toned, you can diversify the program with more complex fitness elements. Before training for the abdomen and sides, young mothers need to do a mandatory warm-up, and then stretch. It is recommended to add lighter versions of exercises for other muscle groups to the training program so that the whole body receives physical activity evenly.
Take your time and don't force the intensity of your workouts after giving birth. If you feel pain or discomfort during exercise, then reduce the load or stop doing the exercise completely. After creating a fitness program and before starting training, it is recommended to consult with your doctor.
Exercise with dumbbells
The projectile can be replaced with two plastic bottles filled with water. If you have dumbbells, you need to take a weight of at least 2 kg. To perform the exercise, take the starting position standing, with your feet shoulder-width apart, your back straight, holding an apparatus in each hand. Then they bend to the side, extending their arm towards the floor, and fixate in this position for 2-3 seconds. Returning to the starting position, repeat the exercise with the other hand. Do at least 15 repetitions on each side, 3-4 approaches.
What success can you achieve in a week?
With the help of exercise and strict dietary restrictions, significant gains can be achieved in a week of intense training. If you need to quickly and quickly get rid of fat on your stomach and sides, then exercise every day for at least 45-60 minutes. Focus on training your abs and obliques, adding in intense cardio exercises. Read more about how to lose belly fat in a week here.
To remove the belly and sides, in addition to abdominal exercises, you must adhere to a carbohydrate-free diet, consisting mainly of low-calorie foods. Eliminate unhealthy and high-calorie foods from your diet. Frequent and small meals combined with intense physical activity activates metabolism and significantly accelerates weight loss.
Nuances of programs for different training goals
The gym program for girls is compiled according to the goals that it pursues. Women, unlike men, approach the issue from several angles: from building muscle mass to losing weight and raising self-esteem.
Workout to gain muscle mass
Girls for whom training programs for the gym are being drawn up must remember: the ideal body is proportional. Of course, we are talking about those who do not aim to participate in bodybuilding competitions.
Gaining muscle mass is achieved through systematic work on basic exercise machines. It is important to consider the combination of approaches and intensities. Starting with light weights and high repetitions, a girl can gradually move on to increasing the load by reducing repetitions.
Workouts to gain muscle mass
Progress can be considered the maximum weight with minimal approaches (3 - 4) and number of repetitions (6 - 8).
Keeping your silhouette in good shape
The best option for a girl who wants to look slim and attractive is to work out all muscle groups evenly. This approach to organizing the training process is optimal and safe.
It takes into account the anatomical features of the figure, the degree of preparedness, age, and the ability of the muscles to “remember” the load. Complexes for maintaining the silhouette are aimed at tightening, strengthening “problem areas,” toning the muscular and cardiovascular system, and burning “extra” calories.
An experienced instructor knows how to achieve the visual effect of a beautiful figure.
Your hips will become smaller if you increase your shoulder girdle, your legs will become slimmer if you strengthen your calf muscles, your chest will visually increase due to the latissimus dorsi muscles.
In the gym program, food plays a big role for girls. Proper nutrition will help consolidate the results acquired in the gym. You should adhere to proportional consumption of proteins, fats, and carbohydrates. It is necessary to ensure that the number of calories consumed does not exceed the number expended.
Weight loss
The goal of losing weight is considered the most common and difficult to achieve results. Excess weight is a consequence of a sedentary lifestyle, unhealthy diet high in carbohydrates, heavy fats.
A woman with such problems has to rearrange not only her daily routine, but also change her taste preferences and abandon her usual way of life. A feature of strength exercises for weight loss is working with light weights and a large number of repetitions.
Workouts for weight loss
Proteins should occupy the main place in the diet for all types. Fats should make up a third of the diet of a woman losing weight. Polyunsaturated fatty acids contained in fish help burn subcutaneous fat.
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A little anatomy
Before we begin discussing training methods, it is necessary to become familiar with some of the structural features of the abdominal muscles. The fact is that the abs, along with the back muscles, play a vital role in creating a corset that supports the spinal column and internal organs of a person.
The rectus muscle flexes the spine, the internal and external obliques “work” when turning and are stabilizing. The transverse muscle (the deepest) tenses together with the obliques, participates in movement and provides support for the internal organs. The coveted cubes are formed due to tendons that interrupt the fibers of the rectus muscle. Their shape is determined genetically, and it is almost impossible to change it through exercise. Therefore, the result may be “no dice”.
Besides:
- There is no such thing as “upper” and “lower” abs; the rectus muscle works entirely!
- It is the oblique muscles that form a thin waist. At the same time, it is important not only to train them, but also to stretch them.
The female tummy (abs) has a number of features associated with the birth and bearing of a baby. This is why it is more difficult for girls to get and maintain a flat tummy than for men.
What causes belly fat in men?
It would be wrong to give one explanation for the appearance of a bulging belly in men. The reasons for the growth of adipose tissue around the waist can be completely different.
Many doctors and nutritionists identify 4 main risk factors for representatives of the stronger sex:
- Poor nutrition. Regular consumption of fried, fatty foods, sweets, and alcohol negatively affects the functioning of the digestive tract. High-calorie, heavy foods put a serious strain on all organs and lead to a slowdown in metabolism. In men, adipose tissue primarily accumulates in the abdomen and sides.
- Lack of physical activity. Low mobility leads to gradual relaxation and sagging muscle tissue. Lack of sports activity and a sedentary lifestyle contribute to the appearance of excess body weight.
- Genetics. Hereditary predisposition often influences a person’s body type. The father's physique features are likely to be passed on to the son.
- Age. The older a man gets, the less testosterone his body produces. A decrease in this hormone with age leads to loss of muscle mass and an increase in the proportion of adipose tissue.
Nutrition when working out in the gym
Proper nutrition and drinking regime are a necessary condition in the training program for girls.
Nutrition when working out in the gym
Depending on the goals, a menu is developed. In a muscle building program, food should have a high amount of carbohydrates and the least amount of fat.
Meals should be fractional, with a predominance of simple carbohydrates and proteins.
Drinking regimen will help replenish fluid loss during exercise. Water should be drunk in small sips every 20-25 minutes. In general, on the day of class, it should be consumed 1.5 times more.
Does a girl need proteins?
With intense training, there is a need to increase the building material for muscle fibers - proteins. Their deficiency is compensated for by foods containing a high protein content - porridge, eggs, fish, lean meat, vegetables (green peas, wheat sprouts).
However, their number may not be enough. In the sports nutrition industry, nutritional supplements - proteins, protein shakes, whey proteins, amino acids - are widely used . These drugs help in building muscle mass.
They belong to the category of food additives, are not hormonal, but only help the body replenish essential proteins and amino acids. They should not be confused with steroid drugs, which are unacceptable in amateur sports.
In general, for sports, a healthy, balanced diet with plenty of protein is quite suitable.
What should the warm-up be like?
For any type of training, it is mandatory to perform a warm-up, main program and ending (cool-down). Since the muscles are not ready for a sudden active load, they should be “warmed up” by increasing blood flow to the muscles.
Warm-up includes exercises to create general tone - light stretching, turning, bending.
It is useful to use a cardio machine (treadmill, bicycle, elliptical) as an addition to the beginning of the lesson. A long warm-up can lead to premature fatigue and should not exceed 7 – 10 minutes.
