10 most effective exercises for losing weight on the stomach and sides

The beer belly in men begins to grow after prolonged and heavy consumption of a foamy, intoxicating drink. For some males, this becomes a real problem, preventing them from living normally and doing their usual daily activities. In such a situation, the question naturally arises of how to get rid of a beer belly for a man who regularly drinks beer and has not previously been accustomed to leading a healthy lifestyle.

How and why do fat deposits accumulate?

Understanding the mechanism of this process, it will be easier for you to build a weight loss program and reduce the volume of problem areas. “Fat accumulates due to an excess of calories in the diet. This is excess energy that the body stores, explains Victoria Kasilova, personal trainer and founder of the Capsula . - You can draw the following analogy: imagine that you took money, bought gold bars and put them in a safe, locked it. Now imagine that you decide to get this money back. You need to first find the key to the safe, open it, take out these bars, go exchange them for money. It’s the same with lipolysis: to start the fat burning process, you need to activate many factors: a certain hormonal background, a calorie deficit. It is necessary to create such a need for energy that the body itself wants to spend these reserves.”

Why does a man get a beer belly: reasons

The appearance of a huge beer belly is directly related to the regular, excessive consumption of the world-famous low-alcohol drink beer. Coupled with poor nutrition and an inactive lifestyle , subcutaneous fat located on the abdomen begins to grow uncontrollably. Because of such transformations, not only a person’s appearance suffers. Excess weight has a detrimental effect on health, contributing to the development of dangerous diseases. Factors contributing to increased belly fat:

Large volumes of fluid consumed

Beer is a medium-strength alcoholic drink. Unlike vodka, you can drink much more foam. Some men drink dozens of liters per evening, which has a detrimental effect on the condition and functioning of one of the most important digestive - the stomach. Regular abuse of beer leads to overstretching of the stomach, as a result of which saturation occurs more slowly, and in order for a person to feel full, a lot more food and liquid will be required. Soon a man with a beer belly begins to look like a pregnant woman, in addition, the risk of developing dangerous complications increases, such as:

• arterial hypertension;
• heart attack;
• stroke;
• thrombophlebitis;
• obesity.

Excess of female hormones in foam

Everyone knows that the main component of beer - hops - contains a lot of a natural analogue of the female hormone estrogen - phytoestrogen. of fat begins to appear in the abdomen and on the sides , which rapidly increases in size. That being said, the beer belly is just the icing on the cake. And the cake itself is a severe hormonal imbalance, in which the production of the specific hormone testosterone is significantly reduced, but the level of the hormone estrogen increases. As a result of such transformations, male libido and sexual activity decrease A person constantly feels tired, the level of efficiency and concentration of attention decreases, and the desire to engage in usual daily activities disappears.

Inactive lifestyle

A person who is accustomed to eating delicious food and drinking a lot of beer is not inclined to lead a healthy lifestyle, play sports, or move a lot. After a boring and long day at work, the beer drinker hurries to lie down on the sofa as soon as possible, turn on the TV and, finally, drink a cold beer. And where there is a lot of foam, there are usually a lot of different, unhealthy snacks in the form of chips, crackers, fried, spicy and fatty foods. If, with a similar diet, physical activity is completely absent, the most favorable conditions are created for gaining excess weight and developing obesity of varying degrees of severity. In such situations, the question of how to remove beer belly will become especially relevant.

Poor nutrition

A large beer belly is a consequence of an improper, unbalanced diet. For male beer drinkers, the diet is often dominated by dishes high in fat, carbohydrates, salt, flavor enhancers and other chemical additives. At the same time, healthy foods such as vegetables, fruits, dairy products, and lean dishes almost completely absent. A snack with foam, consumed daily in the evenings, contributes to the active gain of excess weight, the development of obesity and accompanying health problems.

Remove sides and belly: where to start?

From understanding the fact that the human body cannot lose weight locally, that is, only in a specific area. “You gain extra pounds and lose weight according to your constitution and genetics,” says Ekaterina Demidova, master trainer of group programs at the federal network of fitness clubs X-Fit.

In order for your notorious “sides” to go away and your stomach to become flatter, you will have to reduce weight in general - change your diet and do physical exercise.

However, you need to choose them wisely. “There is a myth that where we train a muscle, we burn fat,” says Victoria Kasilova. - This is wrong. Because the process of fat burning occurs throughout the body, and not locally. But we can work on the problem area. At what plan? Form muscles there, develop strength or mobility. But we cannot specifically burn fat in one place, because it is lost in the way that is calculated by the characteristics of your body. Some people easily and quickly lose volume in the legs, some in the abdominal area, and for others, their chest, upper back and only then everything else gets smaller. The body first releases fat from those places where it considers its storage a lower priority. And from the places that are most important for him (in women this is most often the stomach, sides and thighs) he gives away “reserves” much worse.”

Therefore, a balanced weight loss program will include strength exercises, cardio exercise, and proper nutrition.

4 Week Fat Burning Meal Plan

This monthly belly fat diet for men is designed to get your body in shape in just 30 days of following the regimen. With its help, you can remove a man’s belly in a short time and lose weight in other problem areas without doing physical exercise. But in order to achieve muscle definition and speed up the process, you still have to resort to training.

Day 1

Breakfast: multi-colored puff ice cream “Three Berries”

• half a glass of blueberries, raspberries and strawberries;
• half a banana;
• ½ cup high fiber cereal;
• 125 ml Greek yogurt;
• 1 glass 0-1% milk;
• 1 scoop of whey protein;
• some ice cubes.

Blend in a blender until smooth.

Lunch: Tropical chicken salad

• 1 large boiled chicken breast, chopped;
• ¼ cup low-fat cottage cheese;
• 1/3 cup pineapple;
• 1/3 cup mango;
• crushed water chestnut, 2 tbsp;
• 2 cups spinach;
• 28 grams of almonds;
• a few slices of avocado.

Serve with high fiber whole grain crackers.

Dinner: Fried shrimp

• 225 g boiled shrimp;
• ½ package frozen vegetable mix;
• 20 ml. soy sauce with a minimum of sodium;
• salt and pepper to taste.

Combine all ingredients in a wok. Serve with brown rice.

Day 2

Breakfast: Scrambled eggs with spinach, onion and feta cheese on an English muffin

• 2 medium-sized eggs + 2 whites;
• 2 tablespoons low fat feta cheese;
• ¼ cup Vidalia onion, finely chopped;
• ¼ cup fresh or frozen spinach;
• 1 English muffin;
• salt and pepper.

Lunch: tuna rolls with Minestrone soup

• 1 glass of Minestrone soup;
• 1 can tuna, canned in water;
• 2 tbsp. low-calorie mayonnaise;
• 1 tsp lean mayonnaise with whole grain flour;
• sliced ​​tomato and lettuce;
• 1 high fiber whole wheat pita bread.

Dinner: Chicken with garlic

• 1 large chicken breast;
• ¼ cup breadcrumbs;
• 30 ml. skim milk;
• a small clove of garlic;
• 1 tsp each Tabasco sauce and lemon juice.

Combine all ingredients in a plastic bag. Apply the resulting mixture to the chicken breast and place in a baking sleeve. Bake at 350 degrees for no more than 20 minutes. Serve with ½ cup whole wheat couscous and 1 cup zucchini/butternut squash.

Day 3

Breakfast: Peanut butter and banana sandwich

• 2 slices whole wheat flour (with about 4 g fiber per slice);
• peanut butter, 2 tbsp;
• 1 sliced ​​banana;
• tsp honey

Toast the bread in the toaster.

Spread peanut butter and garnish with bananas, top with honey and enjoy.

Lunch: Pizza with chicken and fried vegetables

• 1 large chicken breast;
• ½ cup tomato sauce;
• ¼ cup shredded mozzarella cheese;
• 1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini);
• 1 tsp red pepper flakes;
• salt and pepper;
• non-stick spray.

Apply nonstick spray to a baking sheet. Place the chicken breast and vegetables on a baking sheet and sprinkle with salt and pepper. Spray the vegetables with nonstick spray, then add a spoonful of tomato sauce to the chicken. Bake at 350 degrees for about 20-25 minutes to give the chicken time to cook through. 5 minutes before cooking, sprinkle the chicken with cheese; as soon as it melts, the dish is ready.

Dinner: Crispy Baked Tilapia

• 170 grams tilapia, baked with 3 tsp. bran flakes;
• 1 cup roasted vegetables (asparagus, broccoli, carrots);
• 1 small baked sweet potato.

Day 4

Breakfast: Oatmeal with strawberries

• 180 g boiled oatmeal;
• 1 spoon of protein powder with strawberry flavor (or any other);
• 1 cup sliced ​​strawberries;
• half a glass of banana.

Lunch: Chicken and red onion quesadilla + salad

• ¼ cup finely chopped red onion;
• 1/3 cup balsamic vinegar;
• 60 grams of low-fat cheddar cheese;
• 1 large boneless chicken breast, boiled and finely chopped;
• 2 whole grain, high fiber tortillas.

Marinate the onion and vinegar in a bowl for 5 minutes. Drain the vinegar from the onions. Apply nonstick spray to a frying pan and heat over medium heat. Then fry the onion until half cooked for 4-8 minutes. Remove the onion from the pan and set it aside. Now heat the tortilla on both sides for 45 seconds on each side.

Sprinkle the cheese over the tortilla, then add the shredded chicken breast and fried onions. Fold the tortilla in half, flatten it with a spatula, and fry for a few minutes until the cheese has melted. Flip the tortilla and fry for another 2 minutes until golden brown. Serve with any fresh vegetable salad.

Dinner: Spicy chicken sausage with whole grain pasta

• 1 chicken sausage with low fat content;
• 1 cup finely chopped mushrooms and red pepper;
• ½ cup whole grain feather pasta;
• ¼ cup tomato sauce;
• 1 tsp red chili flakes.

Coat a frying pan with nonstick spray and sauté the chicken sausage, mushrooms and red peppers. Add cooked pasta and tomato sauce. Serve with a light vegetable salad and a sprinkle of red chili flakes.

Day 5

Breakfast: Berry puff dessert

• half cup Greek yogurt + ¼ cup vanilla-flavored Greek yogurt;
• ½ cup blueberries;
• ½ cup cherries;
• ½ cup blackberries;
• ¾ cup of any cereal.

Lunch: Greek bowl

• 113-170 grams of boiled lamb meat, cut into cubes;
• 5 ml. olive oil;
• some finely chopped raw garlic;
• half red paprika, diced;
• a pinch of oregano;
• 60 g cherry tomatoes, cut in half;
• feta cheese, 2 tbsp;
• pepper and salt to taste;
• 1 high fiber whole grain pita bread.

Combine all ingredients in a bowl. Serve with pita bread and Tzatziki sauce (¼ cup Greek yogurt, ½ diced cucumber, lemon juice, finely chopped dill and parsley, salt, pepper).

Dinner: Salmon with quinoa and vegetables

• 170 grams of baked salmon, seasoned with salt, pepper and lemon juice;
• ½ cup boiled quinoa with 1 cup stir-fried vegetable mixture.

Day 6

Breakfast: Blueberry oatmeal pancakes (serves 6)

• 2 ½ cups oatmeal;
• 6 beaten egg whites;
• 250 ml low-fat milk;
• 2 tsp olive oil;
• 1 tsp each baking powder, cinnamon and vanilla extract;
• 125 ml unsweetened apple sauce;
• 1 cup blueberries;
• Non-stick spray.

Blend all ingredients except blueberries in a blender until smooth. Then add blueberries to the resulting dough. Heat a skillet over medium heat, then apply nonstick spray. Pour ½ cup of batter into the pan. Fry on both sides until golden brown.

Lunch: Turkey Bowl with Chili Rice

• Non-stick spray;
• 125 g minced turkey meat;
• ¼ cup finely chopped onion;
• 125 mg canned red beans;
• 60 g chopped tomatoes;
• 125 ml. water;
• 60 g green pepper, chopped;
• chili powder, 1 tsp. ;
• 60 g brown rice;
• low-fat shredded cheddar cheese (optional)

Cook the rice until done, set aside. Coat a small skillet with nonstick spray, add ground turkey and onion and cook until golden brown. Add remaining ingredients and bring to a boil. After reducing the heat, leave the dish to simmer. Add cooked rice and serve with cheddar cheese.

Dinner: Steak and potatoes

• Cooked and seasoned steak (140 grams);
• 1 small baked potato with 2 tbsp. sour cream and chives;
• 250 g steamed broccoli.

Day 7

Breakfast: Burrito

• 2 eggs + 2 whites;
• 1/4 cup hyacinth beans, rinsed;
• 2 tbsp. finely chopped onion;
• 1 small jalapeno, seeds removed and finely chopped;
• grated Mexican cheese, any, 2 tbsp;
• 5 ml. hot sauce;
• salt pepper;
• non-stick spray;
• 1 whole grain tortilla.

Combine onion, jalapeno and hot sauce in a bowl. Apply nonstick spray to the pan and heat it over medium heat. Fry the eggs with salt and pepper. Add hyacinth beans and cheese. Remove from heat and spread egg mixture onto tortilla. Place onion, jalapeño and hot sauce mixture on top and wrap. Serve with salsa.

Lunch: Salad bar

• Greenery;
• Mushrooms, tomato, broccoli, artichokes, beets, heart of palm, asparagus, cabbage;
• ¼ cup butternut squash;
• 28 grams of almonds;
• 1 grilled chicken.

Mix all ingredients with 2 tbsp. spoons of balsamic vinegar and serve with whole grain crackers.

Dinner: Chicken fingers with spicy mustard sauce

• 225 grams of chicken fingers (pieces of chicken fillet in the form of sticks);
• ½ tsp. paprika powder;
• 2 tsp salt;
• 1 tsp black pepper;
• 80 mg. sliced ​​almonds;
• ¼ cup bran flakes.

For the sauce:

• 125 ml. orange juice;
• 3 tbsp. Dijon mustard;
• 1 ½ tbsp. honey;
• 60 ml. water.

Preheat oven to 400-450 degrees. In a shallow bowl, combine paprika, salt and almonds. Brush the fillet pieces with this mixture and place them in a glass baking dish, first spray the dish with non-stick spray.

Place the dish in the oven for 15-20 minutes, remember to turn the fillets halfway through cooking so that the sticks turn brown on both sides. While the chicken is cooking, make the sauce. Stir all ingredients in a bowl until smooth.

Getting rid of belly fat: main mistakes

Coaches consider the following to be the most common mistakes:

1 . Use of thermo-corsets or plastic film during training. “There is a widespread myth that where we sweat, that’s where we lose weight,” comments Victoria Kasilova. - But that's not true. Fat does not go away with sweat. If everything were that simple, you could just go to the sauna to lose weight. In fact, as a result of this, only liquid is lost. And sometimes good, necessary. By getting carried away with “sweatshops,” you dehydrate the body and increase the load on the cardiac system.”

And you also risk harming your internal organs. “For example, a corset during training increases pressure on internal organs, impairs blood circulation and prevents deep muscles from working,” warns Ekaterina Demidova.

2. Refusal of functional exercises. The idea of ​​quickly losing belly fat is so captivating for some that they ignore any exercise, leaving only abdominal crunches in their fitness schedule. And in vain! “Firstly, there is no pumped abs on an untrained, loose body,” says Victoria Kasilova. “If a person starts training, first he will develop a noticeable shape in his arms, legs, back, and only then - six-pack abs.”

And all this can be achieved only if you have strength and functional training in your “sports menu”, that is, again you will have to work with all the muscles of the body.

Secondly, abdominal exercises themselves are not as energy-intensive as many basic movements like squats, deadlifts, and push-ups. “To create more caloric expenditure (key to losing weight in the belly, sides and entire body), you need to work large muscles. This is similar to how a car engine works: a small car uses a little gasoline, an SUV uses many times more. So, an SUV is the muscles of the legs, and a small car is the muscles of the abs.”

Plus, by overworking only the abdominal area, you risk harming your back. “If you don’t know how to work your body and fanatically load your abs, you are more likely to get a lower back injury, hernia or protrusion than a beautiful belly. Because these movements have a compression effect on the spine,” adds Victoria.

3. Performing useless or inappropriate exercises. The first includes bending to the side with weights. “It’s not effective to fight the sides this way. This way you won’t make your waist thinner either. Strengthen some muscle groups, but you will not achieve the expected effect. Bend over with dumbbells if it doesn’t hurt you, if there’s no discomfort in your lower back, if it helps you as a placebo. But there will be no particular benefit from such an exercise. Instead, it is better to do a diagonal twist while lying down, it is safer for the lower back,” recalls Victoria Kasilova.

Experts also do not recommend performing overly complex exercises that are only accessible to very trained people: performing athletes, fitness models. “Let’s take, for example, hanging leg pull-ups. It is believed that this is an abdominal exercise, says Victoria Kasilova. “But in fact, if you start to disassemble it from a biomechanical point of view, the key action in it is flexion of the hip joint. The main muscle that flexes the joint is the rectus femoris, the quadriceps. Therefore, if the muscles of your legs are poorly developed, they will be the first to get tired, the abs simply will not turn on. If this happens in a real hang rather than a push-up position, you must have strong arms and back muscles to support your body. Plus, the body must be slender enough for the arms to support its weight.”

Waist exercises: a ready-made training plan

We offer you a ready-made set of exercises for the waist, thanks to which you can effectively work on the abdominal area and remove the sides. But be prepared to work out very intensely, and not just do crunches on the mat. The goal of this set of exercises for the waist is not just to strengthen muscles and tighten the waist, but also to burn fat.

Of course, achieving local weight loss in a certain area of ​​the body is very difficult. However, when we do exercises on the “problem area”, we increase blood circulation in this area and, as a result, accelerate fat burning. But this is achieved only by performing interval cardio exercises, due to which the body increases hormones with lipolytic ability. And of course, the overall process of fat burning throughout the body is important, i.e. maintaining a calorie deficit.

Below is an exercise plan for two training days, which alternate cardio exercises and exercises for the muscular corset. It is this approach to training that will help you work on your stomach and waist most effectively. Moreover, it is important to work not only on the rectus abdominis and oblique muscles, but also on the back muscles, i.e. over the entire muscular corset as a whole. Do these workouts 2 times a week, and on the remaining days add exercises for other problem areas.

Do the proposed set of exercises for the waist only in sneakers and always start the lesson with a warm-up and cool-down (5-10 minutes before starting and before finishing the lesson). Be sure to check out:

• Ready pre-workout warm-up
• Post-workout stretching routine

First, an execution scheme will be given for different levels of training: for beginners, for intermediate levels and for advanced ones. Then we will list the general composition of the waist exercises in each circuit. You can increase or decrease the duration of the workout by changing the composition and duration of the waist exercises.

Plan for performing a set of exercises for the waist

The suggested waist exercises need to be performed for a certain amount of time, so have a timer ready (use the Tabata Timer mobile app or follow the video links below). Choose a waist exercise plan based on your fitness level. If you don't know your readiness level, start with the beginner option.

Workout for beginners:

• Perform each exercise according to the following scheme: work for 30 seconds, then rest for 20 seconds.
• Repeat the exercises in 2 circles, resting 2 minutes between circles.
• Total workout time without warm-up: about 25 minutes
• If you find it difficult to endure two rounds of exercises, perform the exercises in one round.
• Ready timer 30 sec/20 sec.

Intermediate training:

• Perform each according to the scheme: 40 seconds work, then 20 seconds rest.
• Repeat the exercises in 2 circles, resting 2 minutes between circles.
• Total workout time without warm-up: about 30 minutes
• If you find it difficult to endure two rounds of exercises, perform the exercises in one round.
• Ready timer 40 sec/20 sec.

Advanced training:

• Perform each according to the following scheme: 45 seconds work, then 15 seconds rest.
• Repeat the exercises in 2 circles, resting 1-2 minutes between circles.
• Total workout time without warm-up: about 30 minutes
• Ready timer 45 sec/15 sec.

* Remember to do exercises on the right and left sides as needed.

First day

Running in place

How to do : Lateral exercises at home have a simple technique. Your task is to carry out classic running in place. To increase efficiency, wrap your shins back, putting additional stress on the back of your thighs.

Benefits of exercise : Running is a cardio exercise designed to speed up your metabolism. It perfectly stimulates fat burning, thanks to which you will more intensively get rid of excess weight and sides. It is highly recommended to include this element in any weight loss training.

Jumping with legs spread in a half squat

How to do it : Bring your legs closer to each other, and then do a small half-squat. Bend your arms at the elbow and bring them in front of you. Jump and spread your legs to the level of the deltoids, simultaneously spreading your arms. By jumping again, bring the upper and lower limbs back to the starting phase.

Benefits of the exercise : Jumping performed in a half-squat not only helps to activate fat-burning processes and eliminate side effects. They are effective for losing weight in the lower abdomen and legs, getting rid of the breeches area. Since the arms are involved in the process, the front and back of the shoulders are actively worked on.

Knee-elbow bends

How to do it : Cross your palms behind your head, turning your elbows in directions opposite to each other. Place your feet in line with your shoulders, straighten your posture and look clearly ahead. Start raising your knees to the side while simultaneously leaning your body there. At the end point, the knee and elbow of the same side should be joined.

Benefit of the exercise : An indispensable element of training from the sides, which has a clear effect on the oblique and lateral abdominal muscles. The ideal exercise for shaping an attractive waist! Additional leg work also leads to getting rid of problem areas on the hips.

Spider plank

How to do it : Start in a hand plank position. The arms are extended, the neck, legs and back form one line. After this, bring your knee to your elbow on the same side. After a short pause, return to the starting phase and change sides. During the exercise, maintain a stable body position, avoiding distortions.

Benefits of the exercise : This is an effective element of waist training at home, which has a tremendous impact on both the lateral parts of the abdomen and the entire body as a whole. The plank strengthens the body, making it stronger, more resilient and leaner. Additional load is placed on the muscles of the arms and legs.

Knee pull-up

How to do it : The essence of the intense exercise is as follows. Stand half sideways, move your leg back as wide as your step and fix the position. Start to pull the knee of the leg standing behind you to a level below your chest. It is more convenient to do a pull-up from a step, helping yourself with your hands by inertia (as if you are starting to walk forward).

Benefits of the exercise : This exercise will not only help improve the waist area, but will also get rid of problem areas in the lower abs. The more intensely you perform it, the more intense the fat burning process occurs. Additionally, the thigh muscles are involved in the work, which increases calorie consumption.

Side jumps

How to do it : In a standing position, fix your arms on your sides. Maintain a straight posture and look forward. Your task is to alternate jumps, moving both legs first to the right and then to the left. Try to push off the floor using the strength of your toes and calf muscles. Inhale on one jump and exhale on the other.

Benefits of the exercise : And another effective cardio exercise for general weight loss with an emphasis on problem areas of the waist and riding breeches. As the legs move laterally, additional stress is placed on the sides of the hips and abdomen. The exercise is simple, but it helps to quickly raise your heart rate and burn more calories.

Oblique crunches

How to do it : Place your palms behind your head, and fix your legs on the full foot, first bending at the knee. Turn your elbows out to the sides. After this, lift the body, simultaneously twisting it to the side. Raise the opposite knee to the solar plexus area so that its peak point connects with the peak point of the elbow.

Benefits of the exercise : An extremely effective exercise for the waist, allowing you to work the entire abdominal area. With its help, you can strengthen your abdominal muscles as a whole.

Raising arms and legs on all fours

How to do it : Get on all fours, bending your back slightly at the lower back. Direct your gaze forward. After this, raise the opposite limbs. Straighten your arm and leg so that they form one line with your back and each other. After a second delay, return to the original position and change sides.

Benefits of the exercise : Waist training at home is not complete without this exercise, as it develops the static strength of the abdominal muscles. Additionally, the work includes the muscles of the back, arms and posterior thigh surface, which makes the element more complex and effective for the overall composition of the body.

Side turns

How to do it : Start the lateral training element by taking the lying position. The arms are extended lengthwise, and the legs bent at the knee are raised up so that the thigh is perpendicular to the floor. Raise your head slightly, then bend to the sides alternately with each repetition.

Benefits of the exercise : This is an effective exercise for the waist, which combines the qualities of classic twisting and bending. Both the oblique muscles and the rectus abdominis are subject to stress. Since the legs have to be supported in an elevated position during the process, body stabilizers are further developed.

Kneeling leg raise

How to do it : Kneeling, lean to the side and lean on your hand. Place your other hand on your belt. Next, lift your leg to the side until the extended limb is parallel to the floor surface. Take your time in the process, pausing for a second at the moment of maximum tension.

Benefit of the exercise : The element of training from the sides is specific in that it places an accentuated load on different sides of the belt separately. Additionally, the sides and riding breeches area are cleaned. To enhance the effect, it is necessary to maintain a stable body position, working exclusively with the leg and side of the waist.

Hip rotations in elbow plank

How to do it : Fix a stable plank position on your elbows. Your task is to perform alternating turns to the right and left. The work is carried out exclusively through the strength of the hips and lateral abdominal muscles. Take your time, trying to better work out the left and right parts.

Benefits of the exercise : Exercise from the sides at home, again, is aimed at creating an aesthetically pleasing waist shape. Since the element is performed from a plank position, the entire body is loaded at once. This helps not only to get rid of the sides, but also to create slender legs and arms.

Bicycle half-sitting

How to do it : Sit on the floor with your legs extended forward. Place your palms in a lock at the back of your head, straighten your elbows. Then tilt your body back slightly at a slight angle. Raise your knees towards your solar plexus and rotate your body. Perform twists on each side alternately.

Benefits of the exercise : This is an extremely effective exercise for the waist, promoting the formation of a slender upper part and overall strengthening of the abdominal muscles. The element has an excellent effect on the body’s stabilizers, developing them in the process.

Repeat the workout in two circles, resting 1-2 minutes between circles.

Second day

Scissors

How to do it : The exercise has some similarities to the scissors movement. Your task is to take alternating steps from the jump, while helping yourself with your hands. Arms and legs move in the opposite direction. The result is a movement where with each jump, first one hand rises up, then the other.

Benefits of Exercise : Intense cardio exercise uses a large number of muscles and therefore helps you burn more calories. It can be safely included in any program for losing weight or getting rid of problem areas on the stomach, arms and legs.

Bent-over leg abduction

How to do it : Place your feet at shoulder level. Raise your arms above your head. Now lift one leg to the side while tilting your body towards it. At the same time, the arms are pulled down with the elbows. In the final phase, feel the work of the lateral abdominal muscles. After completing the repetition, the side changes.

Benefits of the exercise : The element of waist training at home puts a tremendous load on the sides. The waist area, the outer side of the thigh are worked on, and the shoulders are worked. This is a multi-component exercise that is suitable as the main element for any full body training.

Jumping with a turn

How to do it : Bring your arms together in front of you, turning your elbows to the sides. Jumping is performed using the strength of the calf muscles on the toes. Simultaneously with the jump, turn your body to the right and left sides, catching a comfortable pace of execution.

Benefits of the exercise : Cardio exercise for the waist is aimed at directly developing the oblique muscles. The jumping itself stimulates metabolic processes, increasing the speed of the fat burning process. This is a simple and working way to get rid of the problem area in the waist area.

Jumping in plank with legs raised

How to do it : Start in a standard plank position. Raising your pelvis up, begin to perform jumps, while placing your feet significantly wider than your shoulders. When jumping again, your legs need to be brought back to the starting position. At the same time, the body is fixed in a stable position, the pelvis and lower back do not sag towards the floor.

Benefits of the exercise : In addition to all the benefits of the plank, the presented variation of the movement additionally loads the lateral parts of the belt, the outer and inner thigh muscles. Exercise has an amazing corrective effect on the shape of the waist and hips.

Kicks forward and sideways

How to do it : The work is done in two steps. The first step is to perform a normal forward kick, raising the limb to a level parallel to the floor. Second step - a similar blow is performed to the side, also to parallel with the floor. During impacts, the body tilts slightly to the side. Keep your arms bent near your body.

Benefit of the exercise : This is an effective low-impact exercise from the sides at home, which works the entire muscle corset. In addition, it has a positive effect on the legs - they become more toned visually.

Jumping with arms and legs raised

How to do it : Stand with your feet close to each other. Now perform the jump, spreading your lower limbs wider than your shoulders. At the same time, raise your arms so that in the peak phase you get the “star” pose. With the next jump, return to the starting position.

Benefits of the exercise : Intense jumping helps accelerate fat burning processes, and additional movements of the arms and legs make the body burn calories even more efficiently. Thanks to such jumps, you can effectively fight excess weight and a “life preserver” at the waist.

Reverse knee-elbow crunches

How to do it : Place your palms at the back of your head and open your elbows. Raise your head a little. The legs must be bent 90 degrees and raised to the level of the solar plexus, while simultaneously pulling the upper body towards them. As a result, the elbows and knees should touch each other, after which they return to the starting position.

Benefits of the exercise : A classic exercise for developing the abs that demonstrates amazing results. This is an effective movement that allows you to strengthen your abdominal muscles, making your stomach flat and toned.

Turns to the side while half-sitting

How to do it : Sitting on the floor, bend your legs slightly and fix them on the heel. Place your arms in front of you, tilt your body slightly back. After this, perform turns, touching your elbows to the floor on both sides. The movement is carried out exclusively by the upper body.

Benefit of the exercise : The main benefit of the movement is that the abs remain tense throughout the entire exercise. This increases his static power indicators. Thanks to the turns, the oblique abdominal muscles are loaded and the waist area is thoroughly worked out.

Swimmer

How to do it : Lying on your stomach, stretch along. Raise your head slightly, looking forward. Raise your opposite arm and leg 10-15 cm from the floor, pause briefly and lower your limbs. With the next movement, the sides change. The result is a movement similar to the actions of a swimmer.

Benefits of the exercise : This exercise from the sides at home is effective in terms of working out the back muscles, without which a beautiful waist is impossible. Additionally, posture improves, the stomach, buttocks and back of the thigh are tightened.

Bike

How to do it : Place your palms behind your head, bend your legs and lift them so that your hips are perpendicular to the floor. Imagine that you are pedaling while performing a basic movement with your legs. At the same time, reach your elbows to your knees on the opposite side, thereby increasing the effectiveness of the process.

Benefits of the exercise : One of the best exercises for eliminating problem areas in the waist and lower abdomen. Additionally, the exercise helps to tighten the leg muscles, giving them a slimmer and more attractive appearance.

Knee Side Plank Twist

How to do it : Get into a simplified side plank position, focusing on your right knee and right forearm. The left leg is extended lengthwise and rests with the foot on the mat, the free arm is extended above the head. Begin twisting by bringing your left knee and left elbow together. Keep the body stable, it should not swing or fall over.

Benefits of the exercise : This exercise will help you work on problem areas in the abdomen and waist without putting strain on the lumbar region. Due to twisting, the oblique abdominal muscles and abs are intensively worked, and the muscles of the legs and arms are also included in the work.

Side plank body rotation

How to do it : Get into a side plank position so that your balance is maintained by supporting your forearm and side of your foot. The free bent arm is behind the head with the elbow abducted. Perform the twist until your elbow reaches the floor.

Benefit of the exercise : One of the most difficult exercises has an accentuated effect on the sides of the belt. A whole complex of muscles is involved in the work, including the abs, lumbar muscles, arms and legs. The side plank develops general physical performance, improves the quality of the body as a whole, with an emphasis on the waist area.

Repeat the workout in two circles, resting 1-2 minutes between circles.

If cardio exercises with jumping are not suitable for you, then check out our training plan for girls for a week (without jumping):

• Mon: Full body weight loss workout
• VT: Fat burning workout for a small waist
• SR: Workout for a lean body
• CT: Workout for losing belly fat
• PT: Lower Ab Workout
• SB: Light cardio workout without jumping

Conclusions on how to reduce your waist

Let's summarize and once again note the main points on how to reduce your waist:

1. Eat in a calorie deficit (eat less than your body can burn) and try to adhere to the principles of proper nutrition.
2. Do cardio to increase your calorie burn and fat loss.
3. Strengthen your muscle corset, but do not get carried away with exercises for the oblique muscles (especially with dumbbells and barbells).
4. Don’t waste time on useless “tricks” (corsets, massages, wraps, films, etc.), rather direct your energy to increasing physical activity.
5. Instead of hula hoops, do some cardio, walking, or any other activity.
6. A narrow waist may not exist due to the peculiarities of the body constitution, which are almost impossible to influence.
7. If you don't naturally have a waist, but you really want to get beautiful contours, then work on adding muscle to your butt, hips and shoulders for more defined curves and improved body composition.

By following the suggested waist exercise plan, you will not only get rid of your sides, but also tighten your stomach and get rid of excess weight. Start working on perfecting your body today!

We recommend reading:

• Top 50 exercises for the buttocks at home
• Tabata workout for beginners for quick weight loss
• Strength program for girls with dumbbells: 5-day plan

Who should do abdominal and side exercises?

Experts advise concentrating on working the abdominal muscles only in certain cases. “Beginners, those who have no training at all, need to pump up this zone separately - after rehabilitation, after childbirth. Here, light crunches lying on the floor, planks and similar exercises on stable supports will be useful, says Victoria Kasilova. — This is necessary in order to combine the sternum and pelvis into a single block. The coupling between these zones is soft. To make it tough and be able to perform regular exercises, cope with household chores without back injuries, you need simple exercises for the abdominal muscles.”

The same goes for performing athletes. “It’s also worth including abdominal exercises in your training for those who are preparing for competitions, for example, fitness bikini athletes,” adds Victoria Kasilova.

If you have been training for a long time and do not intend to participate in fitness bikini competitions, it makes no sense to pump up your abs additionally. “When a person has already trained for some time and developed coordination, abdominal exercises are excluded from the program as a lower priority. Because the abs in large exercises act as a stabilizer, they support your body when you do weighted squats, pull-ups, presses, rows, push-ups.”

The most effective exercises for losing weight on the abdomen and sides

There are quite a few types of exercises for this area, but not all of them can give you the desired effect. Plus, not all movements are available for training at home. “I would recommend doing simple exercises at home from a technical point of view. It is advisable to create a program of various movements: the abs consists of many small fibers located at different angles. By combining different exercises, you can use them all,” adds Victoria Kasilova.

We asked experts to compile a list of the most effective, easy and simple abdominal exercises. Here they are:

* Plank. “This is a versatile exercise that actively works the deep muscles, including the transverse abdominis and obliques. You can perform different types of planks - classic, side or dynamic, the most important thing is to perform them technically and correctly. Instead of minute planks, it will be more effective to perform several short ones with a break of a couple of seconds, the so-called “fractional” plank,” says Ekaterina Demidova.

* Incomplete crunches. “When performing a crunch, lift only to the bottom edge of the shoulder blades, this way you activate the rectus abdominis and oblique muscles,” comments Ekaterina.

* "Square". “In this position, if performed correctly, you can work your core muscles in isolation,” reminds Ekaterina Demidova.

Exercises directly “not intended” for this area will also help to effectively work out the abdominal and side areas. This is almost the entire strength base - squats, deadlifts, etc. “It is worth understanding that abdominal exercises do not always work not only the abdominal muscles, we use the entire core in them - the muscles that are located in the middle of the body, connecting the sternum and pelvis.” , - Victoria Kasilova sums up.

We asked Victoria to show us a set of exercises, compiled taking into account all these factors.

How to build a lesson

* Start your workout with simple joint exercises or a 10-minute cardio warm-up. This will help prepare the muscles and joints for stress.

* Perform all exercises consistently.

* Watch your breathing: the main effort should be made while exhaling.

* Do this program 4-6 times a week.

* Gradually increase the load. “Adaptation of the body (and therefore a change in appearance) occurs only when we create stress, overload,” says Victoria Kasilova. “Therefore, it is advisable to gradually complicate the exercises every week: use weights, increase the number of repetitions.”

* Supplement your workouts with cardio. If your schedule does not include regular strength training, be sure to add cardio exercises to our complex - 40-50 minutes of swimming, cycling, running two to three times a week will be enough. “Cardio will create the consumption of those same calories, with its help we can get rid of some of the fat, but abdominal exercises will help make the muscles stronger,” sums up Victoria Kasilova.

To complete the complex you will need a mat and a fitball.

Meal options for weeks 2, 3, 4

These recipes will help you add more variety to your weekly meal plan.

Breakfast options:

Omelet and waffles

• Apply nonstick spray to microwave-safe bowl;
• Beat 1 egg + 2 whites with 1 tbsp. milk, salt and pepper;
• Microwave the egg mixture for a minute and a half;
• Serve with 2 waffles and a glass of any berries.

Cereals with protein and fiber

• Mix ½ cup skim milk with one scoop of whey protein in a bowl and stir well;
• Add ¾ cup of any cereal;
• and 1 glass of berries to taste.

Omelet “California”

• Beat 2 eggs + 2 whites with ¼ cup finely chopped tomatoes and 1 tbsp. low-fat cheese, fry;
• Place the mixture on whole wheat toast;
• Top with avocado slices;
• ½ grapefruit for dessert.

Lunch options

Salad and pizza

• 1 slice of crispy vegetable pizza made from whole wheat with grilled chicken;
• Salad of fresh vegetables and herbs with 2 tbsp. walnuts and dressing to taste;

Salmon burger

• Mix 1 can of salmon canned in water with 2 tbsp. low-fat mayonnaise, 2 tbsp. finely chopped onion, salt and pepper;
• Top with lettuce and tomato;
• Serve on a whole grain bun with any light salad;
• ½ cup steamed beans.

Grilled beef with Swiss cheese on a bun

• 85 grams of fried beef;
• 1 slice low-fat Swiss cheese;
• ½ cup grilled green peppers and onions;
• 1 tbsp. low-fat Italian salad dressing;
• 2 slices whole grain bread with at least 4 grams of fiber per slice;
• Serve with raw carrots, celery, broccoli and 2 tbsp. ranch sauce

When can I expect results?

Many experts agree: losing weight quickly (in 10 days, for example) will harm your health and lead to equally rapid weight gain. Plus, there is a high risk that the returning kilograms will “bring friends with them” - the body will store fat in case of a new hunger strike or a period of grueling training.

It makes more sense to lose weight gradually. “Our efforts are always directly proportional to our results. By following proper nutrition and training 4-5 times a week, after a month you will definitely see the first results. But do not forget that the process of losing weight is very individual; it is always necessary to take into account the characteristics of each person and, let’s say, “initial data”. The most important thing is to focus on what you want to achieve, and not on difficulties, and then you will definitely achieve any goal,” comments Ekaterina Demidova.

So take note of our exercise regimen, practice it regularly and you will be able to notice the first results of losing weight within a month.