15 Best Exercises for Losing Weight on Your Abdominal and Sides

Overeating, high-carbohydrate diets, lack of exercise, hormonal imbalances, and stress often lead to abdominal obesity problems that can’t help but unnerve both human women and men. In addition to subcutaneous fat, visceral fat also forms in the abdomen, surrounding the internal organs and causing an undesirable waistline. How to get rid of various types of fatty tissue and which abdominal and side weight loss exercises are the most effective - we will find out below.

Suggestion: What to do about abdominal fat deposits

Let's start with general simple advice and causes of abdominal obesity in order to understand where the "legs" are.If the waist circumference exceeds 80 cm for women and 94 cm for men, it indicates excessive visceral fat and poor health.

1. Reduce simple carbs to a minimum.The main cause of the accumulation of subcutaneous and visceral fat is an unbalanced diet based on simple carbohydrates (sugar, flour, pasta, potatoes, fruits and dried fruits, honey, cereals with a high glycemic index).
2. Eliminate glycation products from your diet:Fast food and foods high in animal and vegetable fats (hamburgers, french fries, bacon and steaks fried in vegetable oil, crispy grilled meats), etc. All of these are products of inflammation, proteins, and at high temperatures under the influence of proteins, combined with glucose molecules (glycated proteins). Therefore, not all meat is healthy; it is best boiled, stewed or steamed.
3. Reduce the presence of saturated and polyunsaturated Omega-6 fats.Yes, the fatty acids are different too, and their correct ratio is important. Instead, increase Omega-3 and 9 - these are flaxseed oil, olive oil, fish oil, avocado, walnuts. But try to reduce the content of sunflower oil, corn oil, peanut oil, palm oil, and rapeseed oil.
4. Move more.It is known that low activity levels lead to fat accumulation because there is little energy expenditure. Walk more during the day so fat is used as fuel.
5. Exercise regularly:Exercising 3 times a week for no more than 1 hour each time is enough.
6. Training should be diverse.It's a big mistake to only exercise the abdominal and side muscles because these muscles are small, and by performing this kind of isolated load, the body will burn fat more efficiently. No need to do local work on "problem areas". The more the muscles work, the more force the body needs to restore them, and where does it get it from - from fat stores. Losing weight will be more effective if your training includes basic exercises, aerobic exercises, and balance exercises (including static exercises) that involve as many muscles as possible.
7. Overtraining with daily activities can lead to fatigue and stress, the body will not give up fat, on the contrary, it will accumulate fat. Therefore, not only is it important to rest after training, but it is also important to get enough sleep, at least 8 hours.

Best exercises to lose belly fat

Before starting your workout, do a short warm-up of 5-7 minutes. This can be any cardio exercise: jumping rope, running in place, side steps, as well as the first exercise in the complex, but without weights and requiring a lot of repetitions. For example, perform air squats 30-50 times.

air squat

These squats require no additional equipment, making them a great choice for beginners. When your thighs are parallel to the floor, raise your arms above your head. For those who are well prepared, you can perform the classic version using a barbell or dumbbells.

farmer's gait

These lunges work a lot of muscle, and you need to maintain balance, which makes this exercise very effective at fighting fat. Perform side steps down the room, turning around and completing the desired number of repetitions. If there's little space, perform simple alternating forward lunges.

Burpee

If you're a highly trained athlete, you can perform a full circuit of burpees and push-ups; if you're a beginner, you can remove the push-ups from the circuit and leave only the lower position of the plank. Below is a simplified version of the exercise.

dynamic bar

Lifting from the elbows, alternating between straightening the arms and returning them backwards, not only exercises the shoulder girdle, but also effectively affects the abdominal and side areas. It's all about static tension in the muscles in the target area. And generally speaking, this kind of exercise is very energy-consuming.

plank run

One of the plank variations, you can burn a lot of calories and work your abdominal muscles directly. This is exactly what we need.

push-ups and squats

This is a basic exercise involving the largest muscles in the body and as we know it helps fight fat all over the body quickly and effectively, so don’t neglect leg exercises.

side lunge

Deep side lunges - a modified version of the classic version - burn a lot of calories, strengthen the large muscles of the body and increase the pulse, which is very important for fat burning. Repeat the same number of times on each side.

jump squat

Plyometrics speeds up fat breakdown because it ticks two boxes we need: it engages the body's larger muscles and it increases the heart rate through explosive techniques. If it's difficult to jump, stand on your tiptoes at the highest point.

plank jump

This is one of the simplified versions of the burpee but is just as effective as it is a powerful fat burner. If this option is too difficult, alternate the palm and plank steps.

Side plank support pelvis lift

This exercise involves working the side areas of the body (including the obliques). Perform pelvic lift on both sides in the same manner. For advanced practitioners, you can perform this option with straight arms, but your pelvis should not touch the floor.

step on the bench

Great variations and alternatives to lunges and traditional squats. Alternately climb onto any stable surface, performing an equal number of steps with each leg. For those who are more prepared, you can add back lunges to the floor.

knee push-ups

The simplified version of push-ups for women helps increase the load on the shoulder straps, while also exercising the abdominal muscles and maintaining the correct position of the spine. Of course, if you can, perform the classic straight-legged version.

Plank and lift at the same time

Static tension in the abdominal muscles while lifting the opposite limb burns more calories (unlike a classic plank) because it trains more of the deep muscles required for balance. Take your time and do the exercises intentionally.

plank knee extension

Standing in a plank position, alternately move your knees to the side, pulling them toward your shoulders. This exercise focuses on the rectus abdominis, transversus abdominis, and internal and external obliques. As with any version of the plank, make sure your lower back doesn't sag.

Plank with pelvic lift

Another option that directly targets the abdominal muscles. From the starting position on your forearms, exhale and lift your pelvis as high as you can, then slowly return. If necessary, this option can be performed with a straight arm.

One set of home exercises for one week

first day

1. Empty squat 3*20
2. Farmer's Walk 3*20
3. Burpee 3*10-20
4. Dynamic rod 3*20
5. Plank run 3*20

the next day

1. Push-ups and squats 3*20
2. Side lunge 3 * 20
3. Jump 3*15-20
4. Plank jump 3*15-20
5. Raise the pelvis in side plank support 3*15-20

The third day

1. Step onto the bench 3*20
2. Knee push-ups 3*10-20
3. Simultaneous lifting and lowering of wooden boards by all four limbs 3*20
4. Plank knee extension 3 * 20
5. Plank support with pelvic lift 3*20