Weight loss program to remove belly fat 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.

The most effective exercises to fight fat in the problem area in the gym

Effective exercises in the gym will help reduce your abdominal circumference and make your sides narrower:

Kneel down, facing the top block, and grab the handle. Smoothly lower yourself down until your elbows touch your knees. Make sure your chin is tucked into your chest and your back is rounded.
Lie down on a bench (backrest tilt is 30-40°), secure your feet to the bolsters. Lift your upper body (including your shoulder blades) by contracting your abdominal muscles. You should not lower yourself completely so that your stomach is constantly tense. Do not move your lower back and buttocks. Trained women can keep their hands on the back of their heads, and beginners can keep their hands on their chests.
Rest your forearms on the handles of the horizontal bar, press your back against the soft seat. Smoothly lift your bent legs as close to your chest as possible. This movement helps to reduce the size of the stomach and sides. You can also alternate right/left raises to work your oblique muscles.
Lie down on a bench (head up), brace yourself with your hands, raise your straight legs, and then slowly lower them, but not all the way, so that the muscles are constantly tense.
Take an emphasis lying down, but your feet are on a fitball, your pelvis is slightly raised up. Inhale and roll it from your calves to your ankles, hold, and then return back.

These gym exercises will help women lose weight, get a flat stomach, and also slim down their sides.

In addition, the complex can be supplemented with a plank (straight, side, reverse, with a raised arm or leg, etc.), which engages the muscles of the limbs, abdomen, and back. More advanced women use weights or a barbell on their back to increase the load.

An effective cardio exercise called “Climber” will help you get rid of your sides in the gym and at home. You can also supplement the complex with pulling your knees to your chest in TRX loops, cycling, squats, push-ups, deadlifts and other effective basic elements for losing weight.

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.

A set of exercises for a flat stomach in a week

It is impossible to transform your stomach from a saggy “apron” to a flat one in a week. Be patient and continue training regularly.

First, do a warm-up to warm up the muscles throughout your body. Do bends and turns of your neck, exercises for your arms and lower back. A good exercise for warming up the stomach and back is the “cat-dog” exercise. Get on all fours and alternately bend and arch your back. Do the exercise 15 times
Next, you need to do aerobic exercise, which activates blood circulation and increases your heart rate. It is aerobic exercise that gives the effect of losing weight. These include: running, dancing, jumping rope, fast cycling, active swimming. You need to do this load for more than 10 minutes.
For those who have just started training, a good exercise is to twist the hoop. It will help make your waist narrower and warm up your abdominal muscles. You need to spin the hoop for 10 minutes, gradually increasing the time
Finally, you can start doing abdominal exercises. Below are the best exercises to help you achieve a flat stomach. To avoid straining your back, press your lower back to the floor in exercises where you lie on your back
Do each exercise for 10 - 20 repetitions. There should be 2 - 3 approaches. Adjust the load to feel the tension in your abdominal muscles

Exercises

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.

Proper nutrition

Despite the availability of a variety of exercises for losing weight, this is often not enough to solve the problem of how to remove sides in the gym. It is important to understand that only 20% of the result depends on training. The remaining 80% comes from a rational diet.

By eating right, you can get rid of your sides without even going to the gym

To get a quick effect, you must additionally follow the following rules of a healthy diet:

Water balance. You need to drink at least two liters of fluid a day. Preference should be given to plain clean water rather than carbonated drinks.
Mode and fraction of portions. You need to eat often (4-6 times a day), but little by little (200 g per meal).
Never skip breakfast.
It is worth limiting your alcohol intake (especially beer) and quit smoking.
Increase the amount of vegetables and fruits in your daily menu.
Eliminate sweets, flour products and semi-finished products from the diet (fast food, 5-minute noodles and others).
Reduce the number of calories in each meal. To combat side effects, you need to absorb approximately 1400-1500 kcal per day.

Only with such an integrated approach to solving the problem of cellulite can one hope for a good result. You can remove sides in the gym. The main thing is determination.