Effective exercises for weight loss for men and women

Belly, sides, exercises, weight loss at home ... The closer the summer season, the more often these words can be found on the expanses of the World Wide Web. And this is not surprising, since not a single person in their right mind would like to have a large and drooping belly. Many years ago, when not everyone had access to the Internet (and some even had television), the topic of weight loss and fat burning has overgrown with a huge number of different myths that are still alive today. Now almost all of us have the opportunity to freely draw useful information about losing weight from the network, but despite this, many people still believe that they can get rid of fat with the help of miracle pills, belts, bracelets or quack diets. This article was created for two purposes:

1. To debunk the most common misconceptions about losing weight and training related to it.
2. Tell about effective exercises for weight loss of the abdomen and sides of men and women.

Interested in? Then start reading it soon!

Can I burn fat with exercise?

We already told you that many people who want to get rid of a large fat layer in the abdomen, because of a lack of knowledge, buy various drugs and accessories that supposedly help them lose weight. In fact, only their wallet will lose weight from such purchases, but not by themselves. But besides this misconception, among many people, there is an opinion that by performing exercises only to lose belly, they will be able to burn fat and find relief cubes on the stomach. In fact, there is some truth: this kind of exercise can really strengthen the abdominal muscles and make them more beautiful.

But you know what the problem is? All these workouts will not make any sense if a person does not change his diet. A novice athlete can do at least 1000 twists to the press every day, but this will not lead to anything if he continues to eat buns, sandwiches and sweets. If you suffer from obesity, then first of all you need to pay attention to your diet. And now we are talking not about any diet that will give a short-term effect (or will not give it at all), but about a complete change in your diet.

In order to create a competent nutrition system suitable for your body, it is best to consult a specialist in this field. Remember that abdominal weight loss exercises and the right diet should go hand in hand!

How to get rid of a big belly in a week?

No way. Exercises for weight loss in the abdomen for a week does not exist! If you have a big belly, then it will take you at least a month to achieve the desired results (provided that you eat and train according to all the rules).

Causes

Training is the main topic of the article, which we will definitely return to. But before you show a photo of exercises for weight loss of the abdomen and sides and tell the technique of their implementation, you first need to find out what are the true causes of the appearance of excess body fat.

1. Binge eating. Perhaps the most important and most common reason. Flour, sweets, fatty foods - eating these foods in large quantities can seriously harm your figure.
2. Genetics. If your relatives (mom, dad, grandmother, grandfather, etc.) are genetically predisposed to be overweight, then it is possible that this “gift” has passed on to you by inheritance. Nevertheless, this is not an excuse for not leading a healthy lifestyle!
3. Poor metabolism. This problem primarily affects women, but men should also be on their guard. With age, our metabolism slows down, which at times increases the risk of excess fat deposits.
4. Stress and fatigue. If you are often nervous and sleep less than the norm, then do not be surprised that over time you will have a rounded tummy and hanging sides. Therefore, it is extremely important not only to monitor your physical health, but also to maintain a normal mental state.
5. Passive lifestyle. This applies to many office workers, programmers, cashiers, sellers, and just people who watch TV for days on end.
6. Improper posture. Yes, you won’t believe it, but this also plays a significant role! If you lead a sedentary lifestyle and at the same time strongly stoop, then be sure that in the future accumulate body fat in the abdomen. To prevent this, you should always sit with your back straight.
7. Hormonal change. This item is also directly related to women, since their hormones play an important role in regulating the level of body fat. When a woman approaches middle age, the amount of body fat in her body begins to increase in proportion to body weight. Especially the risk of obesity increases with the onset of menopause.

Everything is clear with the theory. Now let's go directly to discussing the exercises themselves for losing belly for men and women. As you already understood, we did not divide them into purely male and purely female, but provided a list of those exercises that are suitable for both sexes.

Twisting

When it comes to abdominal weight loss exercises for women and men, most people think of twisting. This is a real classic, which even those who are far from the theme of fitness and bodybuilding know about.

Technique of execution:

1. Lie on the floor (preferably in exercises of this type, lay a special mat under your back), bend your legs at the knee joint, fully press the feet to a horizontal surface.
2. Keep your hands near your head or chest.
3. As you exhale, raise your torso. In all types of twisting, try not to hold on to the neck strongly so as not to overload it.
4. As you inhale, lower yourself to the lowest point.

A more detailed implementation technique is presented in the video below:

Reverse twisting

Another effective exercise for losing weight and pumping up the abdomen. If ordinary twists uniformly load the entire rectus abdominis muscle, then the reverse ones to a greater extent use its lower part.

Technique of execution:

1. Sit on the floor and assume the starting position, as with normal twists.
2. Put your hands along the body.
3. As you exhale, raise your legs so that your knees are near your chest.
4. While breathing in, lower your legs down.

To see how the exercise is performed live, watch this video:

Twisted legs

A more sophisticated version of the classic twist.

Technique of execution:

1. Lie on the floor, straighten your legs and lift them up so that they with your body create an angle of 90 degrees.
2. As you exhale, lift your torso up.
3. Breathe it down.

Bike

Very unusual, but at the same time quite effective exercise for losing belly for women and men.

Technique of execution:

1. Sit on the floor, keep your hands near your head.
2. Raise your legs slightly so that they do not touch the floor.
3. Lift the body so that the left elbow touches the right knee.
4. Repeat the movement with the other side.

Strap

One of the best exercises for losing weight for women and men. Its implementation is very different from ordinary twists and their varieties, in which, as a rule, only the press is involved. During its implementation, the load is received by all the muscles of the cortex, which is very good. To achieve maximum effect, you need to perform it for at least 30 seconds. Then, over time, you will become stronger and will be able to gradually increase the time under load.

Technique of execution:

1. Take a lying position, and then lean on your forearms. The body should be smooth. Do not protrude the buttock muscles and do not bend in the lower back.
2. Stand as long as you can. Do not forget to breathe evenly!

Plank Types

If the classic plank seems boring to you, you can add a bit of dynamics to it. The video below shows interesting and, most importantly, effective varieties of this exercise.

Hanging legs

From horizontal to vertical, we’ll move smoothly. One of the best exercises for pumping the lower part of the press is to raise your legs in the hang. To complete it, you will need a horizontal bar. You may not have this shell at home, but the good thing is that they are in almost every yard. It is worth adding that this exercise for weight loss is designed for more experienced athletes. If you are a beginner, but still want to do this exercise, then you can try to perform it with bent legs.

Technique of execution:

1. Grasp the bar with your hands.
2. As you exhale, straighten your legs and raise them so that they form an angle of 90 degrees.
3. By inhaling, gently lower them down.

Cardio

Another good way to get rid of excess fat is cardio training. These include jumping rope, swimming, running, cycling and other types of aerobic exercise. But such training should be approached very carefully. If you have a lot of kilograms of unnecessary fat, then physical exercises of this kind can do much harm to you, because your heart and knee joints simply will not be ready for such a test. That is why it is necessary to consult a doctor and trainer before adding cardio to your training program.

Recommendations

Your attention was provided with information about exercises for weight loss of the abdomen and sides of women and men. Now we would like to give you some important tips regarding training and a healthy lifestyle.

1. Do all the exercises with the right technique. One of the main reasons why many people never achieve the desired abdominal cubes is because they are simply doing the exercises incorrectly. Competent technique plays an important role in building a beautiful physique, and this applies to absolutely all exercises, and not just those designed for weight loss.
2. Feel the muscles at runtime. This item directly depends on the previous one. When a person does the exercise not technically, then they are loaded with completely different muscles that he would like to load. This, as you know, kills the effectiveness of these exercises for weight loss and greatly inhibits progress in training.
3. Breathe correctly. Another problem for beginners is improper breathing. Perhaps you did not know about this, but how many repetitions you can do in one approach depends on your breathing. If you hold it during execution, then you will increase pressure, because of which you will not be able to squeeze your maximum, even if you still have full strength.
4. Watch your health. Losing weight is not an easy task, especially for beginners, whose physical form is in a state of neglect. To avoid injury, first of all, monitor your personal feelings. If exercises for weight loss of a stomach or cardio-training cause you discomfort or discomfort, then it is worth thinking about how to change something in your training program.
5. Have a rest! This applies primarily to those who fully train all muscle groups in the gym or at home. The fact is that many novice athletes mistakenly believe that if they train every day, it will quickly bring them closer to the desired result. In fact, such active and debilitating physical activities will quickly lead to overtraining and a breakdown. In order to feel good and progress in sports, you need to get enough sleep and, of course, allow the muscles to recover.

That's all. You saw a photo of exercises for losing weight in the abdomen, read their description and got acquainted with the information that every person who decided to lose weight should definitely know. We hope you find this post helpful!