Most women periodically face the problem of a blurred waist, which is especially troubling on the eve of the beach season. Women's belly enlarges due to muscle weakness, metabolic disorders, passive lifestyle, unhealthy diet, hormonal changes, bad habits, and stress.
Regardless of the reason, it is necessary to deal with the problem, and the sooner the better.
Of course, you can do exercises at home, but it is better to visit a fitness club. Firstly, it has all the necessary equipment for rapid weight loss.
Secondly, exercises for losing weight in the abdomen and sides in the gym for women can be performed under the guidance of a trainer, who will always come to the rescue and tell you how to speed up the process of forming a thin waist.
How to remove excess fat from the waist and hips of a girl in the gym: basic rules
If you don’t know how to get rid of your belly and sides in the gym, then first you need to understand how the weight loss process works. The female body is designed in such a way that fat settles on the waist, buttocks, and thighs. The problem is that you won’t be able to get rid of it locally, since this process is controlled by hormones that travel throughout the body. Therefore, girls who work hard to pump up their abs are wasting their time. During sports, excess calories are removed evenly from the entire body, and from the stomach - last. The only way to lose weight in a specific area is through liposuction.
You should also not hope that you can lose weight quickly. Think of this process as a complex, multi-step metabolic adjustment that will allow the body to produce more testosterone and growth hormone, which are responsible for burning fat. To do this, it is important to choose effective exercises, as well as gradually increase the level of physical activity. Train your body to work in a new mode. Only with this approach will you notice a positive effect and rapid weight loss.
To lose weight in the stomach and sides, you need to follow these recommendations:
- diet. Starting to lose weight means switching to proper nutrition. Follow the recommended proportions of proteins, carbohydrates, fats. A nutritionist or online calculators will help you calculate your daily dose. Avoid unhealthy, high-calorie foods that contain simple carbohydrates and saturated fats;
Important! Before visiting the gym, it is recommended to consult a doctor to find out the real reasons for weight gain. After all, it is important to influence the root cause (poor nutrition, endocrine disorders, lack of certain minerals, etc.).
- visiting the gym. The second important condition is the choice of the most effective physical activity for losing weight. A woman must decide on a training method that suits her, for example, circuit training, cardio, strength training. It is also worth choosing effective exercises;
- create an effective sports complex. Complete the program with effective exercises to develop your abdominal muscles.
To achieve success, you need to follow the technique of performing fitness elements, and after mastering it, increase the load. It is important to exercise regularly and give the body time to recover. You should also give up bad habits and avoid stress. You need to prepare yourself in advance for long-term work, because losing weight in the abdomen and waist area will take more than one week. The first results will be noticeable in a month, but they will not be pronounced.
Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks
How to find out if you have an excess
belly fat?
The easiest way is to pinch the stomach with your fingers.
If the layer near the navel is more than 3-4 cm, then this means that by exercising you can reduce it. The exception is people who are naturally overweight.
In other words, for overweight people, forced weight loss will only bring harm to the body.
As paradoxical as it may sound, when exercising on exercise machines, weighing yourself will not always help you determine how much excess fat you have lost.
Because trained muscles become much heavier. In other words, by exercising, you can lose weight slightly, but visually you will look much thinner and fitter.
And since you won’t see significant changes by looking at yourself in the mirror every day, it is recommended to take pictures after every three months of training.
Only a photograph will give you a complete picture of the changes,
happening to your figure.
This means that when training the abdominal muscles, we pay attention to two points.
Abdominal protrusion can be eliminated with abdominal exercises . These are exercises such as lifting the torso on an inclined bench, legs fixed at the top (twisting), Roman chair, leg raises, etc. exercises for the press .
Twisting.
And now I will describe how to correctly lift the torso on an inclined bench, with the legs secured at the top. This exercise is called twisting. This is the most common abdominal exercise. Almost all beginners do it incorrectly.
And because of the correct execution, it depends on how quickly you will have six-packs on your stomach.
Many people simply raise their torso to their knees and lower it back down. When doing this, the press works minimally, just enough to hold the torso. But the press itself does not contract. In this case, the movement occurs not due to the abdominal muscles, but due to the work of the hips.
Try standing on one leg and raising the other leg bent at the knee. This is approximately the same movement, only in a different body position. We see that a bent leg can be raised without straining the abs at all. Therefore, in crunches, it is not enough to simply bend in half and pull yourself to your knees.
You need to “fold in half” not at the hip joint, but in the abdominal area. This movement can only be performed using the strength of the abdominal muscles. A sheet of paper can be folded in half, or rolled into a tube. This is where the name comes from – twisting.
To understand how this is done, try standing, as if strongly hunching your entire back and at the same time tense your abs very strongly. You will see that, as you tense, your abs slightly pull your shoulders toward your hips. Tension of the abdominal muscles, with the back bent back, is called concentration. This is the kind of concentration you need to do when doing crunches.
To understand the “incline crunch” exercise, you can first practice on a horizontal bench. At the hip joint, the thighs take an angle of 90 degrees in relation to the body.
Rice. Without lifting your back from the bench, you raise your head and shoulders using your abdominal muscles. It is this movement on a horizontal bench that will help you understand how the abdominal muscles work .
Hands are pressed to the chest . or help them rise by placing them under your hips; you don’t need to hold them behind your head. The very position of the hands behind the head implies extension of the torso backward, and not bending it forward.
The next stage of mastering this exercise. Make an obtuse angle in the hip joint (between the torso and thigh).
This angle will help you lift your back off the horizontal bench.
But when you get up, don’t forget to strongly – strongly contract (strain) your abdominal muscles. Concentrate.
Having thus mastered the stereotype of the movement of the abdominal muscles, you can move on to training on an incline bench. The same principle of movement of the abdominal muscles is used when performing the “Roman chair” exercise.
The exercise in the picture is very suitable for people with lower back problems and back pain. And also for training your abs at home.
Since in such a movement the back muscles are turned off from work.
Concentrated curls for the abdominal muscles. Video. This exercise is called concentrated curls,
for the abdominal muscles."
This is the exercise you need to do with weight on your chest to get six-packs on your stomach. .
After all, the abs are a muscle just like the rest. But we know that we can increase other muscles only with a scheme
5 x 5-10 five sets of five to ten repetitions doing this once a week.
Don't forget about the first warm-up set without weight for 12 reps.
Therefore, to get good abs, we perform this exercise with such a working weight that we can perform one approach no more than 10 times. We do five such approaches and that’s it. We forget about the press for a whole week. And of course we don’t do other exercises on it anymore.
This is the fastest way to get six-pack belly fat.
And only in this exercise you can take a load on your chest, it is guaranteed that your back will not be damaged.
For other twists this is true:
Many guys, doing crunches incorrectly (without concentration), perform this exercise two hundred times. Of course, going up and down two hundred times is very tiring. And then they take pancakes on their chest or behind their back. But during such a movement, it is mainly the thigh muscles that work. I will create a training program for you.
They pull the torso towards the knees. And the press gets tired a little, because it doesn’t work much. If this exercise is performed correctly, no weights are needed. They only increase static tension in the back, and this in turn leads to back injury.
Even advanced bodybuilders, doing this exercise without any weights, are fully developed after no more than thirty repetitions. The secret here is that the stronger the abs, the stronger the concentration (intentional muscle tension).
If you perform the exercise correctly, you will feel that after 10-20 repetitions you will no longer have the strength to contract your abs. And after about three months of training, I still have the strength to do the exercise, but a burning sensation appears in the abdominal area. These signs indicate that the exercise is being performed correctly.
Advice: many beginners have abdominal muscles , so I recommend helping yourself with your hands in the beginning. This way you will master the correct body movement. Concentration. You place your hands underneath your hips and help yourself up. At the end of the movement, you tense your abs with willpower.
Helping with your hands is necessary for the first two to three weeks in order to correctly master the technique of performing the exercise, and at the same time during this time the muscles will become stronger, and you will be able to competently do the exercise without the help of your hands.
There is no need to cross your arms behind your head. This is a common mistake. Hands behind your head help you bend back, and not bend forward. And it is quite difficult to concentrate in this position. It is best to keep your hands in front of your chest. The elbows are on the sides of the body.
But that is not all. By training your abdominal muscles, you will simply get strong muscles under a layer of good fat.
By working on your abs, belly fat will not go away.
And it already needs to be driven away in another way. You need to do exercises that require a lot of energy. In other words, these are the exercises that make you sweat a lot.
In the gym, this could be squats with a barbell on the shoulders (for girls from 5 to 15 kg). Deadlifts and other energy-intensive exercises. You can do aerobics (until you sweat), etc. You can run on a treadmill for at least 20 minutes. And of course, eat in moderation.
Here's what happens here. Trained muscles of the whole body, even at rest, consume a lot of energy. Metabolism accelerates. And the calories entering the body are no longer stored as fat, but are “burned” in the muscles. For this reason, a person who exercises fully does not get better. Even if he doesn’t particularly restrict himself in diet. But this will happen no earlier than after half a year of training.
And one moment. From training, the abdominal muscles will be toned.
You need to develop the habit of sucking in your stomach when walking.
It’s like on the beach, when you undress, you immediately try to suck in your stomach. Within a couple of months, the habit of sucking in your stomach develops. And you do it without thinking anymore.
The human body is designed in such a way that below the navel (lower abs), fat does not disappear at all. Often young people, especially girls, worry because if the squares are visible above the navel, then below them they are not. And they try hard to pump up their lower abs.
I repeat once again, we get rid of fat not by training the muscle underneath it, but by losing weight throughout the body as a whole. Moreover, the face and shoulders lose weight first, and the hips and stomach last. And the lower abdomen in normal condition should be “fatter” than the upper. This is due to the structure of the rectus abdominis muscle. Six packs of muscle are located above the navel, and only two packs below.
Bodybuilders achieve a thin layer of fat by dehydrating the body. And even then only during the competitive period (about two weeks). In this state, the body is severely exhausted. And after posing, they return to normal. In most cases, in the off-season, their tummy also becomes filled with fat.
To remove belly fat naturally, you need to approach the task from all sides. It's not enough to just diet. Or just engage in “pumping” the press. Everything needs to be done in a comprehensive manner.
1. Eat in moderation, i.e. do not overeat (see Nutrition).
3. Be active. Trained muscles burn a large number of calories. As well as light running after waking up (at least 20 minutes) activates metabolic processes in the body.
4. Accustom yourself to constantly keep your abdominal muscles in a contracted state. Pull in your stomach when walking.
Ab roller.
The ab roller is suitable for more advanced athletes.
Moreover, small children can perform exercises not on their knees, but standing on their feet.
Those who are above average height can do it correctly on their knees, but this is also an excellent load.
When performing the exercise, the arms are slightly bent at the elbows. At first we do the best we can. As you train, we perform the movement by tightening the abdomen, not the arms. The arms remain slightly extended forward. I remind you once again, slightly bent at the elbows.
If your back hurts while doing the exercise, stop doing the exercise immediately and train your abs with crunches for another month. If your back hurts, it means your abs are still weak. The back tries to take the load on itself.
Also watch your wrists. The ligaments of the hands may become sore from the strain. Wrist flexors. Then you need to take a break from doing the exercise until the ligaments are restored. I described the extreme cases. As a rule, do without it.
We start the exercise with 2 approaches and gradually increase it to 5.
Performed once a week, 5 x 8, five sets for maximum repetitions. Then my abs hurt for several days. And it recovers within a week.
After training, it is useful to do some LIGHT stretching on your abdominal muscles.
In addition to the abs, the triceps, latissimus and pectoral muscles work. But they only work. This exercise will not shake them up.
Experienced guys also do this:
Which exercise machines are suitable?
Not all women who have decided to lose weight know which exercise machines remove their sides in the gym. In order not to get confused, you need to study their list. Sports equipment can be divided into cardio and strength training.
Effective cardio equipment in the gym will help you burn extra pounds and strengthen your heart:
- The stepper allows you to make movements reminiscent of climbing stairs. Different muscle groups work, including the abs. In 30 minutes of training you can burn approximately 270 kcal.
- The exercise bike simultaneously uses the muscles of the legs, buttocks, and abdomen. Regular exercises allow you to get a slim silhouette in just 4 weeks. The optimal duration of exercise for weight loss is from 30 to 60 minutes.
- The rowing machine allows you to work out all the major muscle groups. After an hour of such exercise, you will lose about 550 calories. It allows you to lose weight, make your figure beautiful and fit.
- Orbitrek imitates sports or ski walking and uses all muscle groups. This exercise machine allows you to lose weight, remove fat from the abdomen, sides, and also develop joints.
- The treadmill is one of the most popular machines in the gym. To increase the degree of load, you need to change the speed or angle of inclination of the blade.
Attention! You should not use cardio equipment for more than 60 minutes, but exercise for less than half an hour will not start the fat burning process. Start training with a walking step, gradually increasing the pace. Exercise about three times a week. Monitor your pulse, the frequency of which should be up to 60-70% of the upper limit (you can find it out using this formula - 220 minus age).
Not all women know which exercise machines in the gym help strengthen the muscles of the abdomen and sides:
- The hula hoop allows you to remove your belly, reduce your sides, and lose weight. There are weighted models or circles with massage balls for the advanced. The minimum lesson time is 15 minutes.
- The fitball is used for pumping up the abs, push-ups, stretching exercises, etc.
- The "Grace" disc shapes the waist when performing twisting movements. You need to exercise for longer than 15 minutes.
- The abdominal roller helps to quickly remove the stomach and sides.
- The abdominal bench is used to train the muscles of the same name. You can train your back on an inclined bench.
- The block exercise machine is suitable for pumping the muscles of the abdomen, back, and sides.
- The AB Circle Pro is used to perform various crunch variations while on your knees. Regularly performing these exercises in the gym gives excellent results.
- The horizontal bar is a simple but very effective exercise machine for pumping up the abs.
When fighting a bulging belly and thick sides, you need to combine strength training and cardio exercises to speed up the weight loss process. If you focus only on strength equipment, you risk making your waist even wider by pumping up the muscles under the layer of fat.
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.
Types of exercise machines that remove the stomach and sides
The modern industry is constantly evolving and today offers a large number of devices that make it easy to remove fat at home or in the fitness center. Professional equipment is equipped with different functions and allows you to better pump up all types of muscles. In the photos on the Internet you can see different options and read reviews.
All existing types are divided into cardio and strength training equipment. The first group of devices is aimed at strengthening the cardiovascular system, accelerating metabolic processes in the body, increasing aerobic capacity and endurance. Representatives of the second category help develop and strengthen muscle tissue, which bears the main load. They effectively break down reserves in the developed area.
If you are just starting to master fitness exercises in the gym, then take 2-3 personal lessons from a trainer. Do not spare money, because your health and the effectiveness of losing belly fat depend on it
The trainer will talk about the technique, precautions, create a training program and give nutritional instructions
Loads for pumping the press
Exercises on machines in the gym help pump up the abdominal muscles from different angles:
- Lie down on the mat, hold the fitball between your ankles, raise your shoulders and shoulder blades. Smoothly raise your legs, lock on top, and then lower, but not all the way. Make sure your back is pressed against the surface.
- Sit in the exercise machine, gently lift your body, overcoming resistance using your abdominal muscles.
- Lie down on a bench, slowly raise your body (to your shoulder blades), and then lower it. Make sure your lower back is pressed to the floor. To increase the intensity, place a dumbbell on your chest or hold it overhead. You can also do diagonal twists.
- Hang on the horizontal bar, raise your straight legs to an angle of 90°, try to hold on as long as possible, and then slowly lower yourself.
- Stand sideways to the pulley machine, grasp the handle with one hand. Perform chopping motions by lowering the handle toward opposite knees. Because of the characteristic movements, this movement is called the “woodcutter”.
Important! The main thing is to do the exercises correctly, then a woman will be able to lose weight faster, get rid of her belly, sides, and pump up her muscles. After mastering the technique, increase the load, but gradually.
How to create a workout that focuses on the problem area
To lose weight, remove belly and sides in the gym, a girl needs to use as many muscle groups as possible. This will help start the process of fat burning throughout the body (including the waist). Before performing the complex, it is necessary to warm up to warm up the muscles and speed up metabolism.
It is important to include in the complex elements for working out the upper/lower abs, as well as the oblique abdominal muscles (crunches while sitting on a machine, lying down with a fitball, etc.). In addition, the program should include several basic elements (plank or “climber”).
All exercises in the gym are performed 8-20 times, 5-6 sets each, and the pause between approaches does not exceed 60 seconds. After completing the complex, you can run or stretch.
When a woman feels that her body has adapted to the stress, she can try high-intensity interval aerobic training. To do this, she needs to exercise on cardio equipment, alternating between slow and fast paces. The training lasts no longer than 20 minutes.
Circular training is effective in the fight against the stomach and sides. Its essence is that a woman does all the exercises from the complex with a minimum pause between sets in order to lose weight faster.
Strength exercises with heavy weights are usually performed by men. Although now this method of training is increasingly attracting women. This is a complex and traumatic process that must be controlled by a coach.
Working with the ball
As an alternative to a set of waist exercises at the gym, you can stay in shape over the weekend by working out at the gym just at home. All you need is a ball to do this. An exercise with alternating turns to the right and left while sitting on the floor with your knees bent will help you record the result at home. On the count of “one”, you turn to the right with the ball in your hands, which you need to touch the floor. On the count of “two,” the body turns in the opposite direction, and the hands with the ball in front of the chest move to the floor on the left side of the legs, still bent at the knees.
Options for ready-made programs
Effective training programs for girls will help to remove the stomach, sides and hips, and make the figure more refined. If you are overweight, it is recommended to use a fat-burning complex in the gym. Once a woman loses weight, she can begin exercises to tighten her abdominal muscles. And after a while you can start pumping up the cubes.
For fat burning
Overweight women can take advantage of the beginner program in the gym, which will help remove excess fat from the entire body, as well as the stomach and sides:
- Cardio exercises, 5-10 minutes.
- Jump out of a half squat – 4 sets 8/10 times.
- Push-ups – 4x10.
- Do the “Climber” exercise – 4x15 times.
- Twist your body on the machine while sitting – 4x8/10.
- Stand in the plank – from 45 to 90 minutes.
- Cardio exercise – 5 to 10 minutes.
This complex will help remove fat from the stomach and sides in the gym for girls. Workouts for weight loss should be done 2-3 times a week.
For muscle tightening
This option is considered more energy-intensive than the previous complex. The gym program for women consists of two training days, the gap between which can be filled with high-interval cardio exercises:
- Day 1:
- Cardio warm-up – from 15 to 25 minutes;
- twist the body while sitting in the simulator - 3x15/20;
- lift your legs with a fitball while lying down - 4x20;
- pull your knees to your chest in TRX loops - 4x15;
- plank (classic) – maximum time;
- stretching – 5\10 minutes.
- Day 2:
- Cardio warm-up – from 10 to 25 minutes;
- twist the torso from the upper block - 3x25;
- bend over with a dumbbell – 3x15;
- perform the “climber” exercise – 3X15/20;
- side plank – 45-90 seconds on each side three times;
- cardio or warm-up – 5 minutes.
This complex in the gym helps women improve their body shape, tighten their stomach and sides.
For pumping up cubes
Women can use two options for pumping up their abs, which are presented below:
- Option 1:
- cardio – 15-25 minutes;
- twist the body while sitting in the simulator - 3x15;
- bend to the sides with weights – 4x12;
- raise your legs while hanging on the horizontal bar - 3x15/20;
- plank with weight – maximum amount of time three times;
- stretching – 10\15 minutes.
- Option 2:
- warm-up;
- do the “lumberjack” exercise – 3x20;
- lift straight legs at an angle of 90°;
- perform the “climber” exercise – 3x15/20;
- do oblique crunches on the bench – 3x15 (for each side);
- cardio or stretching – 10/15 minutes.
Complete each option after 2-3 days. Non-workout days can be filled with cardio exercises for faster weight loss.
How to create an individual monthly program
To create an effective weight loss complex for a month, you need to decide on the goal: fat burning, muscle tightening or relief. In the first case, the gym program for women should include cardio exercises, as well as strength elements (isolating for the abs, as well as basic ones for the whole body). At first, it is enough to exercise 2-3 times a week with breaks between sets of 30-45 minutes. Exercising along with a diet will help you lose weight faster, reduce your belly and sides.
Then you need to change the program to tighten the muscles. Gradually, the number of repetitions should be reduced, increasing the working weights. It is also important to shorten pauses between sets. This will allow you to turn your training into a circuit with virtually no breaks.
Important! Alternate 4 strength training sessions at the gym per week with cardio. Change the training program every 4 weeks.
How can you tell when fat deposits have begun?
It is often extremely useful to know about a problem before it begins to develop, because if you get rid of it at the “embryo” stage, this will save a lot of time, effort and energy.
The principle of determining the stage of fat deposition is extremely simple. To do this, you need to pinch your stomach with your fingers and measure the thickness of the fat deposits. If suddenly this figure exceeds 3 - 4 cm, then the belly urgently needs physical exercise, as well as other methods of treatment.
These measures are necessary in order to “not panic” ahead of time, because premature weight loss can deprive the body of essential fats and carbohydrates. Therefore, the most rational option is to monitor your weight (weigh yourself once a week) and not let it get to the point where your knees are no longer visible behind your stomach.
Recommendations from professionals
Experts in fitness and bodybuilding advise to evenly remove fat from the entire body. To lose weight in the abdomen and sides, women should combine cardio and strength exercises for different muscle groups (including the abs). Experts advise eating right, creating stress for the body, trying different exercises, techniques, and equipment.
Boris Krasnov, coach
A fitness and bodybuilding specialist advises women not to try to do all the abdominal exercises to lose weight on their belly and sides. In his opinion, the complex should consist of basic as well as isolating elements that will use more muscles and speed up weight loss. But don't focus only on pumping up your oblique muscles, as these exercises will make your waist wider.
The trainer also recommends working out your back and buttocks in the gym to make your stomach and sides visually smaller. To speed up weight loss you need proper nutrition.
Stanislav Matveenko, coach
An experienced trainer recommends that women do cardio as well as strength exercises in the gym to eliminate belly fat and sides. You can supplement your basic workouts with breathing exercises, which allow you to lose weight and reduce your waist to 15 cm in 7 sessions. The main thing is to follow the technique, eat right, and reduce the amount of simple carbohydrates in the menu.
Ivan Galichevsky, coach
A qualified fitness trainer advises women to do free weight exercises at the gym to lose belly and side fat. He recommends alternating strength and cardio exercises, working on a new program every month.
First, progress is observed with a large number of repetitions, then with increasing free weights and reducing pauses between sets. The optimal training duration is 60 minutes.
Also, women in the fight against a bulging belly and thick sides should eat properly and drink plenty of water. Strict diets and overeating are strictly contraindicated when losing weight.
Recommendations from experienced coaches and athletes
There is a huge amount of advice on diet, exercise and proper fat burning. But experienced trainers and nutritionists recommend:
- Give maximum importance to an integrated approach to classes. It is difficult to achieve results only by dieting or sweating in training;
- you should be very careful about your diet, as it does not like sudden changes. You need to sit on it and jump off it smoothly so as not to harm the body;
- It’s not enough to just work on strength exercises; great importance must be given to ensuring that toxins are eliminated. Drinking plenty of water will help with this.
A small belly at a young age is easy to remove; the work will not pose any special problems. It will be more difficult for men over 35 years old. As you age, you need to help your metabolism break down fats. To achieve a flat stomach, it is recommended to work out more and dry your body. Only after several months of painstaking work will the result be noticeable; there are no other options.
Main conclusions
Now you know how to remove the sides and belly in the gym for a girl. To do this, you must follow these recommendations:
- Eat right, drink plenty of water.
- Create a competent set of exercises in the gym.
- Supplement your training program with isolation and basic exercises.
- Practice regularly, follow the technique of performing the elements.
- Alternate between strength training and cardio to lose weight.
- Gradually increase the load, shorten the pause between sets.
- Every month, change the gym program to flatten your stomach, narrow your sides, tighten your muscles, and emphasize muscle definition.
- Use effective exercise equipment for weight loss.
If a woman follows these recommendations, she will be able to notice the first results after 4 weeks of regular training. The stomach will become flatter and the sides will become narrower. However, this is not a reason to relax; it is important to continue working out in the gym. If you managed to lose weight in your stomach and sides in the gym, then tell us about your experience in the comments.
Nutrition rules
During exercise aimed at eliminating excess weight in the abdomen and sides, it is recommended to follow a low-carbohydrate diet.
| Product | View |
| Vegetables | Lettuce, arugula, cauliflower, tomatoes, cucumbers, radishes, broccoli, spinach, zucchini, eggplant, bell peppers, beets, zucchini, pumpkin, celery, carrots, horseradish, ginger, chili peppers, asparagus, lentils |
| Meat | Chicken, turkey, veal, beef, lean pork |
| Fish | Any low-fat fish, crabs, shrimp and other seafood, red and black caviar, seaweed |
| Dairy products | Cottage cheese, kefir, fermented baked milk, yogurt, ayran, natural yogurt |
| Fruits | Grapefruits and other citrus fruits, sour apples, avocados, pineapple, kiwi |
| Berries | Raspberries, strawberries, blueberries, blueberries, currants, watermelon, cranberries, cherries, figs, gooseberries |
| Nuts | Walnuts, peanuts, almonds, hazelnuts |
To speed up metabolism, hot herbs and spices are added to dishes - grated ginger root, paprika, mustard, horseradish, curry.
To quickly and effectively lose weight, you should stop eating chocolate, cakes and other confectionery products, and fruits high in sugar (grapes, bananas). It is necessary to completely eliminate alcohol, as it increases appetite.
Potatoes, mayonnaise and other fatty sauces, canned food, smoked meats, marinades, semi-finished products, fast food, pancakes, pies and other baked goods, and dishes fried in large amounts of vegetable oil are also prohibited.
