Effective exercises to lose weight and sides for women for a week

22 September 2025

Slimming exercises performed without appropriate preparation and control cannot lead to the desired results.The abdomen and sides are the most problematic for a woman and require an approach integrated into the training process.

The main components of effective weight loss are constant physical activity and good nutrition.To obtain the maximum result of this list, you can add cosmetic procedures and go to Sports Nutrition.

Lighting rules using physical activity

In the gymnasium or at home, it is impossible to obtain the desired result and preserve it in the future, if you do not follow the standard rules to use physical effort in order to lose weight.

And this:

The right meal.Before the upcoming training, it is worth refrain from food (in 1.5 hours), but do not expose the body to famine.1 hour before visiting the gymnasium, it is recommended to eat about 100 g of protein foods.For more efficiency, you can drink a cocktail in front of cardio training, with the addition of L-Carnitine.It will help activate the process of release of fatty amino acids in the body.After any training (power or cardio), for 1 hour, it is not recommended to use carbohydrates, creating a carbohydrate window on the body.
ExercisesFor weight loss of the abdomen and sides, it must be included in a set of training for all muscle groups, regardless of the fact that most women have the most problematic areas.The effect of physical effort on a certain part of the body (for example, hips) can lead to the opposite effect.They will increase in volume, while the rest of the body's muscles will remain outside the tone and will have a flaccid structure.

Effective exercises for weight loss and sides.Also strengthens the back muscles.

The correction is only carried out at the end of the training.A decrease in the fat layer in each woman is individually.If the stomach is a problem, this does not mean that when physical effort appears, it will be reduced in volume.The fat may start to go to other places: breasts, arms and legs.If you have to focus on any area, the whole exercise complex (on all parts of the body) is first carried out and only at the end of the additional correctional load formation is given to the problematic areas.
Do not leave the maximum loads during the training.Women always want to lose weight quickly and a few sizes at a time, so entering the gymnasium, give themselves the maximum load.Its overabundance, which can be expressed in the frequency of training or their duration, leads to an overwork of the nervous system.At the initial stage, 1 training per week of 60 minutes each, with the subsequent increase in their number.
Exclude the simultaneity of cardio and strength training.Certain elements of cardio training must be carried out before strength, but limited time.For example, use a treadmill or a bicycle for 10 to 15 minutes before the start of an electric formation.This procedure will help muscles heating and their preparation for new charges.Cardio training itself must be carried out separately from power, another day, and have the same duration (60 minutes).It is unacceptable to carry out 2 consecutive consecutive training sessions to prevent the body of the body.

Strengthening the press muscles for weight loss and the tightening of the abdomen, sides at home

The weight loss exercises of the abdomen and sides require initial preparation.It is necessary to give them to the tone of the muscles in order to give them physical activity.

For this stage, it is not necessary to visit the gymnasium, because it can be done at home which does not require sports equipment.Performing elementary exercises will not only help prepare and tighten muscles, but also start the body loss process in the body.

Cardio training

Cardio training is designed to maximize muscle participation and prepare them for future physical effort.From this stage, all types of training start, including power.The high rate of heart muscle contraction helps enrich oxygen muscles and bring them to tone.

To finish this task, it is not necessary to use a treadmill, as it is usual in the gymnasium.Certain varieties of exercises for cardio training can be used at home.

The name of the exercise	Execution
Square jumps	In the starting position, the body is vertically, the arms are directed along the body, the legs are located on the width of the shoulder. During expiration, it is necessary to sit quickly, to descend the pelvis at the bottom (towards the ground), then to jump, while stretching your arms.Then come back to its original position. In order to use the majority of the muscles of the exercise, hand movements are necessary.
Military jamp	In the starting position, the woman is in the position "on the squat", placing her hands on the ground.The palms are straightened, completely elongated on the horizontal surface. During the expiration, the misty legs (in the jump) retreat until they extend completely to the knees.The body position must take a preparation for push-ups. From this position, the legs, as well as in the jump, return to the initial position.Then the body straightened up and took the position of "standing". The exercise is carried out quickly, under the expenses, and is repeated from a sedentary position.
Caterpillar	In a standing position, place your legs in the shoulder width, lower your hands along the body. On the expiration, the body leans forward until the palms are completely on the ground.At the initial stadium, you can fold your knees. Once the members on the ground, you have to start moving on your hands.The steps continue until the body takes a parallel to the ground.Right now, you must repair it for a few seconds, after which, with similar movements (step), pull your legs to the hands, finding itself in the folded position. After the exercise, the case is straightening up and returns to the initial position.
Planck	The most effective exercise to connect almost all muscles of the body.Despite static execution, it has a positive effect on muscle tone and a decrease in body weight. The body must take the situation similar to the execution of push-ups, then fold your hands with the elbows and rest on the ground.The position of the hands does not matter much.They can be located in parallel or combined with each other. In this position, you must stay as long as possible, while the back remains, the body is lying as much as possible.
Explosive push -ups	The body, before starting the exercise, is in a position similar to ordinary push-ups.The execution technique is the same, but with 1 difference.After the body fell on the ground, it must be pushed back as much as possible in position so that the hands are distant from the ground.Right now, make cotton with your hands under the body. At the initial stadium, you can simply tear your hands from the ground, without making cotton.

Press exercises

The weight loss exercises of the abdomen and the sides use almost the same muscle groups.These areas require a particularly in -depth study, as the main fat deposits are concentrated precisely.

5 exercises that help lose weight and pull the stomach:

Name	Execution specifications
Direct torsion	To execute, you must lie on the floor in the starting position: close your hands in the castle behind your head.Tear your legs from the ground, fold in your knees to form a 90 ° angle. Exhale and tighten the body with folded legs.At the same time, the legs should not move.You can also help the elbows of the hands, pulling them towards the knees. At the end, breathe and come back on it. During the exercise, the legs are constantly in line and do not fall on the ground until the end of the whole approach.
Reverse torsion	The body and legs are located in a position similar to the right torsion. The hands are extended parallel to the body, the palm trees are directed downwards. Upon expiration, the pelvis stands out from the ground and stops towards the chest.The back at this time does not detach from the ground. The knees only extend until the end of the approach. When the chest and knees are in contact, you must stay in this position for a few seconds, after which (on inspiration) returns to the initial position.
Two -story leg lift	Give the body a horizontal position, lying on the ground.Combine your legs and stretch your socks.Place your hands horizontally to the body, remove the brushes behind the back in the lower back area. On the expiration, lift your legs in direct position above the ground, at an angle of about 15 °.In the extreme, hold them for a few seconds. Continue lifting the legs until their position does not become perpendicular to the ground (angle of 90 °).In the extreme, they will rest again for a few seconds, after which (inspiration) lowers your legs to the ground. During the exercise, the head should not leave the ground.
Rack	Lying on the floor, fold your legs in your knees, while the feet are also located on the ground.I'm going to stretch my hands On the expiration, tear off the basin from the floor and lift it.The back must remain straight, the deviation is not necessary.For a few seconds, stop to the extreme, then lower the basin down.
Empty	Standing on the surface, in a relaxed condition, place your legs in the shoulder width.Remove your hands on the waist or lower along the body. On the expiration, draw the stomach as much as possible, trying to make it touch the spine.Repair in this position. On the expiration, bring the stomach to a natural state, then repeat the exercise.

Exercises on oblique abdominal muscles to tighten the sides

It is recommended to carry out slimming exercises in the morning.This allows you to configure the body to active work and put it in tone.After performing exercises using the abdominal muscles, it is necessary to devote enough time to the oblique muscles. sidebar The exercises on oblique abdominal muscles are designed to form a size and a posture.We also note that they operate during the walking, running, turn and bending of the torso.Since the oblique abdominal muscles are deep enough and are minimally loaded in everyday life, consider a set of exercises that focus on studying the oblique abdominal muscles.You can pump the oblique muscles of the standing abdomen, lie and seated, which allows you to combine various exercises.

Name	Execution specifications
Tilt into opposite directions	Being horizontally, distance your shoulder feet.At the same time, stretch your hands and get up above your head.It is more effective to perform this exercise using a weighting agent.If there are no dumbbells, it is advisable to use empty plastic bottles with water poured on it.Tears are taken in their hands and get up above their heads. On the expiration, tilt the body to the right until the muscle tension is felt.Return to the expiration. Repeat the inclination in the other direction. The body during the exercise must move in a vertical plane.It is not allowed to include forward or back.
Scalolas	In the starting position, the body is located in the same way as in preparation of push-ups in the clock. On the expiration, without tearing your hands from the ground, pull your left leg towards the chest.You have to do it in a jump. Then, just as in the jump, turn the left leg over the initial position and draw the right leg at the same time towards the chest. The exercise occurs dynamically, resembling rapid movements in the rock.
Secondary attacks	The body is located vertically, the legs at a short distance from each other.The hands can be stretched parallel to the body or bend over at the chest. After expiration, a step to the left is taken with a simultaneous squat on the left leg.The right leg remains straight.The movement is similar to an exercise using a prefix stage. On the expiration, return to the vertical position and do the same in the other direction. The whole approach is made at a quick and rhythmic pace.
Oblique torsion	In a lying position, fold your legs so that the perpendicular forms in the knee area, resting in the feet.The hands are removed behind the head and leaning over the elbows. Upon expiration, the trunk will rise and unfold to the right.In this case, the left hand extends and concerns the opposite thigh (right).On the inspiration, the hand and the body return to the initial position. During the following expiration, the exercise is repeated in the other direction: now the right hand concerns the opposite thigh (on the left). At the initial stadium, when you turn the case, you can count on the elbow of the opposite arm.
Raising the legs of the lateral position.	Lying on the ground, stretch the body and light the right side.Stretch your right hand in front of you and put the surface perpendicular to the body.During the exercise, this hand can be used as a support.Remove the left by the head. On the expiration, lift simultaneously (tear) the body and legs on the ground as much as possible, remaining in a horizontal position.With a good execution, this exercise is like a slope of a bed on the side. During expiration, go back to the initial position, repeat the exercise several times.Then turn on the other side and do the same.

Inventory exercises

Exercises to lose weight of the abdomen and teams can be carried out both by ordinary gymnastics and with the help of basic sports shells, which include strings, elastic bands for fitness and fitball.

In these types of exercises where it is impossible to use the inventory, for the greatest efficiency, you can apply weighting weights in the form of dumbbells (in their absence - plastic water bottles).

Use of inventory for weight loss:

Instead of a cardio formation in the corridor, you can use a rope.Various types of jumps on it are recognized as one of the most effective exercises for the development and strengthening of heart muscle.The jump rope is a universal simulator.To perform a complete cardio training, it is necessary to alternate ordinary jumps with Crossed, on 1 leg, in different directions and doubles.During the performance of simple jumps, the maximum load on the muscles is given, the rest of the species can be used as rest, slowing the rotation of the rope.

At the initial classes stage, it is not recommended to use devices that increase the load.In the event that a woman has already been prepared and wants to increase the efficiency of the training, you can use the elastic bands for the physical form.Most exercises on lateral muscles and legs are associated with alternative leg oscillations.If, when carrying out these exercises, put a circular fitness response on the legs of the legs, the load on the legs increases.Their use is useful if the weight loss process is already over and the manifestation of muscle relief is necessary.
The use of fitball for press exercises and oblique muscles can both facilitate them (in the case for beginners) and complicate (for trained women).If there is not enough muscle strength to raise the leg (for example, the position of sleeping on the stomach), the task should be simplified if the fitball is placed under the stomach.It can also be used to increase the load.When the body is on the surface of Fitball, the amplitude of the swings of the legs and arms increases, which allows not only to strengthen the muscles, but also to stretch them.

Loading program for a week, month for women

Depending on the sporting form and the weight of a woman, the correct distribution of physical effort is necessary.If this happens in the gymnasium, it is better (at least once) to contact a professional coach so that he compiles the required schedule and a set of exercises.

In the event that the training is done independently and at home, it is necessary to start with the 1st electrical training and the 1st cardio per week.At the same time, pass them every two days, alternating with each other.At the start of the training, a set of exercises requires a minimum number of approaches to prevent general discomfort.Thereafter, the number of approaches can be increased.

An approximate program for the abdomen and teams for 1 week (should be included in the general training complex):

Monday.Inclined on the sides (15 times in each direction), 1 approach + oblique torsion (10 times in each direction), 1 approach + lifting of the legs of the lateral position (10 lifting for each leg), 1 approach.
Tuesday - rest.
Wednesday-Training, completely dedicated to cardio loads.
THURSDAY- rest.
Friday.Military Jamp for 1 minutes, 1 approach + climb (1 min), 1 approach + oblique torsion (10 times in each direction), 1 approach.

As you get used to physical effort, after 1 to 3 weeks, you can gradually increase the number of approaches or the number of exercises carried out.

Weight loss exercises, like any physical activity, have their own contraindications.In the case of a medical prohibition to practice sports and minor fat deposits in the abdomen and teams, training should not be done.