The best exercises for the sides: 80 photos of exercises for burning fat on the sides and stomach

Of course, it is impossible to achieve your dream figure in a matter of days - you need to work on it long and persistently, if nature has not rewarded you with excellent physical data, or you have lost them for some reason. But you can significantly reduce your belly even in a week, at least visually.

Is it possible to lose belly fat in a week?

Is it possible to significantly reduce the fat layer on the anterior abdominal wall in just seven days? Unfortunately no. However, you will definitely succeed in reducing the size of your abdomen, making it more toned and aesthetically pleasing, regardless of gender and age. To do this, we need to remember that the stomach is not only fat, but also muscles and internal organs, primarily the intestines. This means that for urgent weight loss in the abdominal area you need to:

Get rid of waste accumulated in the intestines.
Get rid of excess fluid in body tissues.
Oddly enough, work on your posture.
Tighten the rectus and transverse abdominal muscles.
Lose excess weight as much as possible.

General recommendations

Exercise won't help if you continue to eat the same way. Therefore, you need to be careful when choosing food:

Eat more fruits and vegetables, drink kefir. Limit your consumption of flour and sweets, try to drink plain water instead of tea or coffee. Introduce proteins and complex carbohydrates into your food: lean meat, cereals. Steam it. This will help avoid new deposits.
Jogging helps get rid of fat deposits on the sides. Stop using the elevator, take the stairs to your apartment, and walk a few stops after work. Very soon you will notice that your waist size has decreased.
Shaping or step aerobics gives excellent results The complexes are aimed at performing energetic, rhythmic exercises, so you can burn a lot of calories in one session.
Those who work in an office can use short breaks for training. While sitting on a chair, you can lower your hand down and try to reach the floor. At the same time, try not to bend your back, look forward.
Walk with a straight back, don't slouch. Straighten your shoulders. This will visually make your waist thinner.

Recommendations: how to remove fat from the sides

The use of special corset belts helps. Modern technologies make it possible to make them almost invisible, so wear corrector belts under your clothes.
Relax actively : visit the pool, dance. By the way, Eastern women have a thin waist, but it’s difficult to call them thin. It has been proven that dancing helps achieve this. Learn the basic movements of belly dance - now you don’t even need to visit special centers for this, just use ready-made training video courses.
Exercises on the health disc, a device that unwinds with the help of body movements, help. This is an affordable exercise machine that is a pleasure to use.
Fat deposits can be removed with massage. But this is only an additional way - without physical activity it is difficult to achieve any noticeable results. Spanking, pinching and rubbing are usually used.

Don't be lazy and stay beautiful!

Cleansing procedures and diet

The large intestine of an adult, as a rule, is clogged with unremoved waste products, and the desire to reduce the volume of the abdomen in a week is an excellent reason to clean it. This can reduce your weight by several kilograms. At home, a fasting day of bran, freshly squeezed juices, kefir, apple, herbal infusions or rice will help you cleanse yourself. In this case, an enema will enhance the effect.

Switch to a lighter diet, mostly plant-based. Fiber-rich vegetables and fruits will help remove all excess from the body. In addition, plant-based foods are quickly digested and do not stay in the body for long, which means you will feel lighter and your stomach will look flatter.

Give up salt at least for a while - this will help prevent fluid from accumulating in the tissues and reduce volume. You can use mild diuretics (herbs, teas, herbal remedies), but only if your kidneys are absolutely healthy.

The above methods will reduce abdominal girth and body weight, as well as improve your appearance and well-being. After all, a clogged intestine means constant poisoning of the body with products of rotting and fermentation. Cleansing and healing the gastrointestinal tract refreshes the skin, improves complexion, hair and nails, improves mood and vitality. Now doing exercises will be much more fun!

Posture correction to reduce belly fat

If you look at people with big bellies, you will definitely notice that they also have problems with posture - a relaxed, voluminous belly “pulls” the back along with it, it bends in the lower back, and the shoulder blades and hunched shoulders go back. It turns out to be a “question mark”. As soon as such a person tries to straighten up, straighten his shoulders, his stomach immediately tightens. The problem is that a person usually does not stay in this position for a long time - he forgets about the need to monitor his posture, gets distracted and takes a normal position.

Three things can help: periodic reminders (at least on the phone), a special bandage to correct your posture, and exercises.

A static exercise developed in Japan gives good results in reducing the abdomen:

Prepare a thick roll (for example, a rolled towel) with a diameter of about 10 cm.
Lie on the floor and place the roller exactly under your lower back (the projection of your navel should be right on it).
Extend your arms straight above your head and place them on the floor, palms down, with your little fingers touching each other.
The legs should also be straight, the heels should be feet apart, and the big toes should be joined.
You need to lie there, trying to relax your whole body as much as possible, for at least five minutes. At first it is not easy to maintain the described position of the palms and feet, but as the spine straightens and the joints become more flexible, this will become easier.

The exercise helps to normalize the relative position of the spine and pelvic bones, as a result of which the intestines also move “into place,” which, due to imbalance of the musculoskeletal system, seems to fall forward. If you perform the exercise correctly and daily, the results will become noticeable in a short time.

Exercise "vacuum" to reduce belly fat

Almost all abdominal exercises are aimed at strengthening the rectus abdominis muscle. It is interesting that the degree of abdominal convexity is much more affected by the condition of the transverse muscle, for training which there is only one exercise - “vacuum”:

Take the starting position, calm your breathing.
Exhale all the air completely, draw in your stomach as much as possible, as if trying to press its front wall to the spine, the direction of movement is under the ribs.
Stay in this position for as long as possible, but not to such an extent that you then convulsively swallow air.
Calmly relax your stomach and inhale.

To quickly reduce your belly and maintain the achieved result, you must perform this exercise daily at least 40 times - 10 repetitions in four positions:

lying on your back with your knees bent and your feet flat on the floor:

standing on your feet;
standing on your hands and knees;
sitting on your heels.

It is best to do the “vacuum” in the morning on an empty stomach, but after drinking 1-2 glasses of water. A beneficial side effect is the activation of intestinal motility and the general awakening of the digestive system.

You can clearly see how this exercise is done in different stances in the video:

How to remove belly fat for a man

First you need to pay attention to the abs, oblique abdominal muscles, and lower back. These muscles are used almost all day when a person walks, lifts objects, and bends. To lose excess weight and get your abs in order, a man needs to start going to the gym, where a trainer will offer him an individual set of exercises. The most effective for losing weight are the following:

leg lifts on parallel bars and horizontal bars;
climber exercise;
Ab crunches on a fitness ball.
lateral exercise;
dumbbell press.

Burning belly fat in men should begin with a warm-up, performing each exercise up to 20 times in three approaches. Complementing a set of exercises with running, swimming, and cycling will help you achieve results faster. For severely obese men, intensifying exercise is dangerous to health; first you should adjust your diet, introduce activity into your life and lose a few kilograms. You can start with 30-minute brisk walks and increase your walking time to two hours over 10 days.

A set of exercises for working the abs and core

A set of the following exercises will help you remove your stomach and sides:

Push-ups with lunges . Starting position (IP) - high plank. Move your leg to the arm of the same name so that the foot and hand are parallel, bend your arms slightly. Return to IP, repeat on the other leg.

Abduction of legs and arms . IP in emphasis on hands and knees. Touch the knee of the opposite leg with your elbow, extend your arm forward and your leg back parallel to the floor. Repeat the movement up to 15 times, switch arms and legs.

Complicated low bar . IP - elbow plank. Extend your arm forward parallel to the floor, thumb pointing upward, and do the same with the other hand. Repeat up to 15 times.

Bent Lunge . IP - standing, hands on waist. Take a step back with your right foot and squat down so that both legs are bent at right angles. At the same time, raise your right hand and lean slightly to the left. The same with the other leg.

Tilts . IP - standing, hands clasped behind the head, legs bent. Slowly bend forward to a right angle with your legs, and also slowly return to IP.

Side squats . IP - standing, hands behind your back. Take a wide step to the side, bend your walking leg at a right angle, transfer your entire body weight to it, bend over and touch your toe with the fingers of the opposite hand. Monitor the position of your back - it should be straight. Return to IP. The same with the other leg.

Elbow plank with rotation . IP is a low bar. Turn your torso to the side, while simultaneously pointing your arm of the same name towards the ceiling. Maintain balance, fix the body in the final position, return to the starting position. The same in the other direction.

You can find other exercises for losing belly fat here: https://diets-10.ru/kakie-uprazhneniya-nuzhno-delat-chtoby-ubrat-zhivot-i-boka.html.

Exercise “No. 2 – raising the body in a lying position

This is the second exercise to do after the hip raise after a few minutes of rest.

Lie on your back and raise your legs - an angle of 90 degrees. At the same time, we stretch our arms forward. Next, you need to lift your body so that you can reach your toes with your fingertips. If this is too difficult, then you can raise your body as much as you can.

Lifting the body in a lying position is performed in the range of 10-15 repetitions

Movements should be smooth, avoid jerking.

Additional procedures for rapid belly reduction

Cosmetology offers wraps - salon or home. Specialists use special formulations with seaweed, medicinal muds and clays, and ready-made cosmetic pharmacology preparations. At home, you can use, for example, the following recipes:

Coffee wrap . Mix the drunk coffee (the grounds remaining after preparing the drink) with any base oil, you can also add essential oils - pine or citrus.
Honey mustard wrap . Mix a little honey, base oil and mustard powder until a not too thick paste is obtained.
Pepper wrap . Combine ground red pepper with olive or other oil, add honey.
Clay wraps . Blue and/or white clay, diluted with water to a creamy consistency.
Just vinegar and water in a 1:1 ratio.

The wrapping is quite simple:

Apply the composition to the skin of the abdomen.
Wrap cling film on top in several thick layers.
Lie down, cover yourself warmly and relax.
After finishing the procedure, take a shower and apply nourishing cream to the skin.

Any composition for wraps must be tested on a small area of skin before use (usually on the bend of the elbow) to exclude the possibility of an allergic reaction.

Recipes with mustard or pepper are warming, they should be used carefully so as not to cause burns, and only in the absence of any diseases of the abdominal organs. The procedure time is no more than 20 minutes. Coffee and clay wraps remove excess fluid and saturate the skin with antioxidants, minerals and other beneficial substances. They can be kept for up to an hour.

Vinegar wrap is performed slightly differently - it does not require film. Simply cover your stomach with a thin cloth soaked in vinegar solution. As vinegar evaporates from the surface of the skin, it will cool it, causing the body to increase blood supply to the area to warm it up. This wrap is good to do in the warm season, when warming procedures are completely unpleasant.

Common questions on the topic

Very often, nutritionists and fitness trainers receive questions from those who want to lose weight quickly and beautifully. The answers to the most common ones can be found below.

How to get rid of beer belly in a week?

The so-called beer belly is a serious problem that is caused by regular overeating, a sedentary lifestyle, and possibly hormonal changes caused by estrogen-like substances contained in hops.

Abdominal obesity in men cannot be associated solely with beer - the direct effect of this drink on the volume of fat accumulation has not been scientifically proven, like the “hormonal version”.

Rather, the growth of the belly among beer drinkers is associated with the consumption of high-calorie snacks with beer, as well as with a sedentary lifestyle - if a person is used to drinking a liter or two of beer almost every day, he is unlikely to have the time and desire to exercise.

However, if a man decides to quickly get rid of his beer belly, he will be able to do it easier and faster than a woman - all the same hormones, only male ones, contribute to high training efficiency and rapid loss of fat mass. The main thing is to abstain from beer. Otherwise, it will be enough to follow these recommendations.

How to quickly get rid of belly fat for a teenager?

This question is usually asked by girls 12-14 years old. Unfortunately, modern beauty standards, which are far from reality, force teenagers to react painfully to natural body changes during puberty. The fact that a small layer of fat on the thighs and abdomen is natural for the female body is of little consolation to them. If there really is a problem, first of all, you need to normalize your diet by removing “food waste” from it, and also go in for sports, at least with the exercises given in the article.

Under no circumstances should a teenager go on extreme diets, carry out any cleansing procedures, anti-cellulite massages, etc. on their own.

During a period when a child’s body not only grows very quickly, but also changes, acquiring new functions, any inadequate load or lack of nutrition can have the most deplorable effect. And vice versa - any correct effort is incredibly effective, since a young, strong and rapidly growing organism is able to quickly transform and develop.

How to get rid of belly fat after childbirth in a week?

Naturally, it is important to take care of your belly, because reducing it to normal size is not only a matter of beauty, but also of health. But setting yourself such a narrow time frame is unreasonable.

After childbirth, the uterus shrinks to its normal size within three days, but the muscles of the abdominal wall and skin do not immediately regain their original tone. The postpartum recovery time depends on many factors: the woman’s age, her state of health, the woman’s behavior during pregnancy, the natural elasticity of the skin, etc.

To support the internal organs, speed up the restoration of the muscle corset and reduce stretched skin, they practice swaddling (swaddling) the abdomen - tightly swaddling it with a long towel. Today, special bandages, belts, and shapewear can be used for this purpose.

It is important that the shapewear is natural and not too tight. A light massage using oils is possible. No exercises, body wraps, hardware or cosmetic procedures, diets! All this can be connected a little later with the doctor’s permission.

As soon as a woman’s health has fully recovered after pregnancy and childbirth, she can begin an active fight against a sagging and/or enlarged belly. In this case, all the recommendations given in the article are suitable. Massages and wraps will have a good effect, especially if you have skin problems. It is important to coordinate any planned procedures with your doctor, especially if you are a nursing mother.

Our next article will tell you more about how to remove belly fat after childbirth.

What to do to remove belly and sides

Understanding what result you plan to get, you can easily select an exercise program. At this time, you should not adhere to a strict diet; you should exclude processed foods, fried and fatty foods from your diet, and focus on fruits and vegetables. Be sure to do a warm-up, this does not depend on where the training takes place - at home or in the gym. At first you will feel discomfort in the muscles, but this goes away in a couple of days, and after 2-4 weeks the first results will be noticeable.

For men

Before you move on to exercise, you need to understand the causes of obesity and the manifestations of a male beer belly. These include:

inactive lifestyle;
improper diet;
presence of problems with the endocrine system;
bad habits (smoking, alcohol abuse);
diseases affecting metabolism (for example, diabetes);
stagnation in the gastrointestinal tract.

First you need to minimize all possible negative factors, and then start doing abdominal exercises. Charging to pump up cubes is most effective using the following exercises:

twisting (pumping the rectus and oblique abdominal muscles);
“climber” (running in place from a lying position);
hang on the horizontal bar, while raising your legs;
bar;
dumbbell press;
push-ups and squats.

Women

Every girl dreams of having a sporty flat tummy. Only by combining proper nutrition with training does this become real. Watch your diet, pay special attention to breakfast: eat any food. It is preferable to make dinner light, for example, salad, kefir or cottage cheese. Eat slowly, from small plates. This helps psychologically. Forget about snacking, and satisfy your hunger with dried apricots or fruit.

Training must be regular (mandatory minimum - 3 times a week). Each type of load is done 15 times in 3 approaches. The break between blocks of exercises is 1.5-2 minutes, during which you cannot sit: you need to walk and warm up. It is not recommended to eat an hour before training and two hours after it ends. If training is planned outside the gym, it is recommended to prepare weights and dumbbells (they can be replaced with flasks of water).

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