Exercise machines for losing weight on the abdomen and sides in the gym and at home. Rating of the best

A figure resembling yeast dough rising from under a trouser belt does not look aesthetically pleasing, to say the least. It’s not a joy for yourself or for those around you. Another thing is a chiseled waist or a toned athletic torso. “Some people are lucky,” is the most common reaction to a perfect body.

People with a figure where there is nothing superfluous are truly lucky. But they were lucky, first of all, with their character and willpower. The ideal figure was “cast” with labor, then polished in the gym. But the result is worth it. And most importantly, it is completely achievable. What are the most effective exercise machines for losing weight on your belly and sides?

Lose weight without starving

the only way to lose weight is a comprehensive approach aimed at losing body weight

Beautiful reliefs are not the preserve of a select few; they may one day be shown by one’s own reflection in the mirror. With the help of sports equipment, you can really get rid of a hanging belly and fat that is a lifeline around your waist. Special exercises will also remove the “ears” from the thighs. Of course, provided that the number of calories eaten is less than the number burned. Therefore, you will need to switch your diet to weight loss mode, and select the “regular training” option for exercise.

Losing weight in the abdomen and thighs cannot be achieved without losing weight overall. It is not enough to specifically train the sides or stomach; you need to “de-fat” the depot itself, increasing calorie consumption.

It is recommended to move on to isolated exercises aimed at problem areas gradually, starting with the basic ones. The body needs to be prepared for high loads. An intense start will lead to overwork.

To lose weight in the abdomen and thighs, exercise on strength and cardio equipment. The first ones give load to the desired muscle group, in particular, they tighten and strengthen the abdominal muscles. The action of the second is broader:

• muscle strengthening;
• breathing and cardiovascular system training;
• aerobic exercise; Active breathing saturates the body with oxygen and accelerates fat burning.

What gadgets help you fight your sides and tummy?

The best way to lose fat is to build muscle. This rule is known to all sports instructors, coaches and doctors. That's why gyms are packed to capacity during rush hour after work.

Today, the sporting goods store is simply overflowing with various exercise equipment. The assortment includes everything from the most complex technical machines - treadmills to ordinary expanders and dumbbells.

As they say, choose to suit every taste. I think the only limitation here is financial capabilities.

Some experts and coaches, on the contrary, believe that the simpler the sports equipment, the better. In this case, much more muscles are used and excess weight is lost faster.

There are two types of simulators:

• Power;
• cardio.

In fact, it is clear that the first option has a direct effect on the muscles, strengthening them and toning them. Cardio is still considered an aerobic exercise and weight loss occurs due to energy consumption.

Well, now specifically about the tummy and sides

It is important to understand that you will not be able to get rid of the ears on your thighs without comprehensive weight loss. It doesn’t happen that your tummy has lost weight, but your legs and cheeks have not.

Our body is a very smart thing where all processes are interconnected.

This is where the concept of rapid weight loss comes from. Some authors say that in a week you can remove fat from your sides and you will be happy. But I fundamentally disagree with this point of view.

All fat is burned proportionally and, naturally, this takes time. The count here is not for days or weeks. You need to plan for months and be prepared to work on an ongoing basis.

So, what shells are considered effective? Especially for this article, I compiled a rating of strength and cardio equipment. The goal is to identify the most effective and simplest one. According to tradition, we will evaluate everything objectively, highlighting the pros and cons. Go!

Lose weight in style on a cardio machine

These training machines allow you to lose weight at home, and solve health problems at the same time.

Stepper (from English step - step)

a mini stepper will not take up much space in the apartment and will be an excellent helper in the fight against extra pounds

A small-sized exercise machine for those whom the doctor advised to move to the 10th floor in a building without an elevator. Imitating walking up the steps will strengthen the respiratory system and get rid of unnecessary pounds. By walking 20-40 minutes a day, adjusting the load, you can quietly get rid of cellulite, say goodbye to the “breeches” on the hips and folds on the stomach.

Models with levers use more muscles, the arms work additionally, and the back is no longer passive. Increased weight loss in the thighs and abdomen will be achieved by exercising on rotary steppers equipped with expanders. The load on the lateral muscles of the body is higher here and the greater the more active the amplitude of a person’s movements. Breathing will become deeper, this will speed up the loss of excess weight.

If there are inflammatory processes in the knee joints, the stepper should be used with caution.

Find out more about what muscles work on the stepper.

Exercise bike

Before exercising on an exercise bike, do a warm-up, and after exercise, stretch

Pedaling while listening to music or an audiobook is a good example of active recreation, combining pleasure and benefit. The main load is distributed between the hips, buttocks and legs. The thighs are considered difficult to reach for fat burning; the exercise bike works specifically here. He will also gradually cope with the folds on his stomach, although his stomach remains motionless during training. Energy is intensively consumed - the fat layer dissolves, and the activation of enzyme production also contributes to this. For overweight people, a “sedentary” exercise machine will not give a quick weight loss effect. But the pressure will normalize and stress resistance will increase. Calorie consumption: 200-400 units. at one o'clock.

This is the best exercise machine for those who suffer from varicose veins and joint diseases.

Don’t miss the subtleties of how to properly exercise on an exercise bike to lose weight.

Rowing machine

rowing allows you to use almost all muscle groups

Its main purpose is to strengthen the upper body: shoulders, back, chest. Developed biceps and triceps are also the result of rowing.

This exercise machine is also suitable for those who want to correct the proportions of their figure. After three to four months of regular training, a narrow back will become wider, and the waist, accordingly, will appear thinner. Taking the “oars” in your hands is useful for scoliosis of the spine, for straightening your posture and tightening your figure. Rowing for about an hour a day and spending up to 800 kcal is beneficial for anyone losing weight.

Which rowing machine to choose for home training? Read here.

Treadmill

In the process of losing weight, the intensity of training needs to be increased

If you want to lose weight all over your body, running is the best way. But this simulator is not a conveyor belt; you won’t have to constantly run. The software allows the student to switch to race walking and even walking. Training will allow you to evenly lose weight, remove fat accumulation from the waist, abdomen and thighs without overstraining the muscles.

Losing weight on this machine is easier for those who find it difficult to force themselves to do exercises. Here are reviews of people losing weight on the treadmill. You just install the program you need and follow it to the end. The reward is 400-800 kcal lost.

For diseases of the spine, lower extremities, and respiratory tract, it is better to choose another simulator.

Ellipsoid

the exercise machine simulates fast running or walking

A universal projectile for young and old. Physical training doesn’t play a role either. Moderate load on the back, hip, pectoral, and calf muscles in combination with gentle development of the ankle and knee joints is only beneficial for the body. Its distinctive feature is the smoothness of its movements. The pedals move along an elliptical path forward or backward.

On the simulator you can simulate climbing stairs, cycling, morning jogging or skiing. The Elliptical Step targets problem areas while increasing overall endurance. The settings of the simulator are quite flexible; if desired, it is possible to increase the impact on the abs, quickly and noticeably tighten the stomach, and remove the sides. Three models of ellipsoids are sold:

• mechanical; technically simple and compact, can be put into operation by the person himself;
• magnetic; a special braking system ensures smooth running and reduced speed;
• electromagnetic; computerized selection of calorie burning load, including indicating the fat burning zone; extended list of workouts.

How to lose weight using an elliptical trainer:

It is recommended to exercise on cardio equipment an hour before meals or after meals, 2-2.5 hours later.

Secrets of a successful workout: how to exercise correctly to lose weight on an elliptical trainer.

Tips for choosing

To purchase useful sports equipment, listen to our recommendations:

1. Decide on the category of the simulator. The model can be static (when you move during the lesson, not the device) or dynamic (movable).
2. Choose equipment according to your skill level. Amateur models are usually lighter and more compact, and are more suitable for beginners. Professional simulators are suitable for advanced users, but are not always applicable at home.
3. Pay attention to the quality and durability of materials . Compare these characteristics with your weight and expected load.

Don't forget to think about where it will be used and stored, and read consumer reviews.

Lose weight without lifting a finger

You can’t lose weight ONLY with the help of a myostimulator

With a “magic” belt it’s easy. It's called a myostimulator. This is an electrical device, the action of which is based on muscle contraction under the influence of electrical current pulses sent by electrodes. Massager-simulator for inert and very busy people. You can lie on your sofa, and at this time the electrodes will work, pump up your abdominal muscles, and reduce fat from your waist. Current strength is 25-30 mA. There are both classic basic models and more complex ones, with software controlled settings and an LCD display.

Allergic skin rashes are a contraindication.

comparison table

Loads for pumping the press

Exercises on machines in the gym help pump up the abdominal muscles from different angles:

1. 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.

2. Sit in the exercise machine, gently lift your body, overcoming resistance using your abdominal muscles.
3. 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.

4. 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.

5. 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.

Will you be able to lose weight in a week?

training must be regular

For dramatic changes to occur in your figure, it will take a lot of time and effort. The thicker the acquired “seal” layer, the more. Regular training until you break a sweat, even in a week, can achieve certain results, but with a caveat - subject to proper nutrition and in combination with breathing exercises (bodyflex).

Reducing your belly and plump sides by many centimeters in a week of training is most likely an impossible task, but another 7 days will pass, and the results will definitely follow.

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

Reviews

Marina, 32 years old.

I bought a butterfly to trim my thighs. I was delighted with the first lesson - all my thigh muscles were pumped up. My stomach also felt the strain. Made 50 information-dilutions. Then my legs hurt a little. I endured it and continued, practicing up to 10 approaches. I needed to throw it off on the sides faster. A week later I calmly put on jeans that were literally cracking.

Oksana, 28 years old.

I returned to work after three years of maternity leave. And so I gained weight, and had sedentary work in a women’s group: tea, cookies... We bought an inexpensive stepper to move more, we live, again, in our one-story house. I wanted to lose weight without unnecessary suffering with gymnastics and diet. In short, it works. In two weeks I lost 5 kg, although I gave up flour. The skirt has become noticeably looser (the top above the buttocks is losing weight). I take 300-400 steps at a time, sweat flows like a hail.

Olga, 44 years old.

I now have an exercise bike. It's so cool! I tried all 8 speeds. But for now I’m only pedaling in 2nd. In 20 minutes the T-shirt gets wet. The leg muscles, of course, get tense, but pumping up your calves is good. I think I'll lose weight with it. I even miss him, now in the evening I watch TV and “ride”. A friend’s husband works out regularly at home and has already lost 10 kg in six months. He has his own protein diet.

Exercise bike

Cycling will be useful for weight loss. However, it is not always possible to ride a two-wheeled vehicle on the streets of a metropolis. And weekend walks will not be enough to get your figure in order. Classes must be regular. For those who like to pedal, special exercise bikes were invented. Depending on the person’s position, horizontal and vertical exercise machines are distinguished. The latter option is more suitable for the calf muscles. And if you need an effective exercise machine for losing weight at the waist, it is better to choose the horizontal option.

A recumbent exercise bike is similar in design to an ordinary bicycle. The only difference is that the usual wheels are missing. It is worth noting that this device not only allows you to get rid of excess weight, but also solves problems with the spine. Overweight people experience back pain regularly.

Modern models of exercise bikes have many convenient features. You can find out not only how many kilometers you managed to travel, but also at what speed. Additionally, you can find out your heart rate, as well as how many calories you have already burned. When choosing a machine for slimming your thighs, you should pay attention to the possibility of automatically adjusting the resistance. Models with all the listed functions will be quite expensive. You will have to pay at least 800 USD for the simulator. e.

Which exercise equipment do you prefer?

There are many ways to lose weight and strengthen muscles. In the gym, running on a treadmill will help you get rid of your belly and sides. It is during running (10-15 minutes a day) that the fat burning program is launched. You need to start with it, then move on to a bicycle and abdominal exercise machines, maybe with weights. It is useful to combine aerobic and strength exercises. The workout should end with stretching exercises to avoid soreness.

It’s right to start any workout with a general warm-up to warm up the muscles.

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Using the gym to lose belly fat

To reduce body fat, you will need to pay more attention to light but long-term exercise. That is, training on cardio equipment

It is important to keep your heart rate in the range of 70-80% of your maximum heart rate. HR is the heart rate

To calculate your maximum heart rate, use a simple formula: 220 - your age = your maximum heart rate.

How to exercise correctly to reduce body fat?

Cardio training time for maximum effect should be at least 40 minutes. Ideally, you will study for one hour.

There are quite a lot of cardio equipment nowadays, you only need to pay attention to three: a treadmill, an elliptical and an exercise bike.

Alternate them, say a week on one, a week on the other and so on, because variety is also necessary. It gives stress, and this in turn helps not only development, but also fat burning.

How often should you go to the gym to lose belly fat?

Exercise at least twice a week if you are new to the sport or have had a fairly long break. Then you can increase to three times a week and even switch to daily training. I have given the basic exercises to reduce belly fat. Don’t forget about a balanced diet, which you can read about in my effective weight loss section. Without a balanced diet, all your efforts will tend to zero results.