The most effective exercises for the sides and abdomen. Gym workout plan for a girl

It is most difficult for women to achieve a thin waist. By their nature, they need fat reserves to carry a child, which is why the largest amount accumulates in the abdominal area. An additional factor is a sedentary lifestyle and poor nutrition. In this case, unspent calories are converted into fat reserves. Therefore, it is important to know what exercises to use to lose weight in the abdomen and sides.

Causes of the appearance of the abdomen and sides

A small amount of fat around the waist is considered normal. It is needed to protect internal organs and bones. But if you have extra centimeters, you need to take action. The following reasons for the appearance of the abdomen and sides in women are distinguished:

Poor metabolism. The older the woman, the worse her metabolism. Therefore, weight increases with age.
Genetics. The number of fat cells in the body depends on heredity. People who are overweight usually have relatives with the same problem.
Passive lifestyle. If the body receives more energy than it expends, it stores fat reserves.
Binge eating. A passive lifestyle will inevitably lead to the deposition of extra centimeters on the sides and abdomen.
Incorrect posture. A slouched back while sitting in a chair can also cause fat deposits to accumulate in the abdominal area.
Stress and illness. Diabetes, cardiovascular disease and breast cancer cause fat deposits in the abdominal area. During times of stress, the level of cortisol in the body increases, which contributes to the appearance of extra centimeters at the waist.
Weak press. The belly may bulge due to weak abdominal muscles. In this case, a person may not be overweight.
Hormonal changes. Women often experience an increase in body weight during menopause, especially around the waist. This occurs due to a surge in hormones that play an important role in regulating the amount of fat in the body.

Professional opinions

To form an objective opinion related to the construction of a training scheme for burning belly fat, men should familiarize themselves with the opinions of professionals on this issue.

Yulia Znadina, fitness instructor

Yulia is sure that when working out in the gym, men do not have to perform exercises aimed solely at working out the abdominal muscles. Considering that it is impossible to lose weight locally, fat burning in the waist area will occur in any case. Moreover, varied training will help maintain a man’s motivation and interest in sports for as long as possible.

Andrey Bragin, fitness trainer

Andrey learned from his own example that getting rid of fat on the stomach and sides is possible only with an integrated approach. At the beginning of his career, while still at the stage of “honing his figure,” without adjusting his diet, he worked out hard in the gym. As a result of such training, his waist size almost doubled after a month. Now Andrey’s main recommendation to his clients is a primary transition to proper nutrition and moderate exercise.

Yulia Vasina, weight loss specialist, nutritionist

Julia does not recommend that men who want to lose weight in the abdominal area consume untested supplements. This can cause irreparable harm to health and significantly slow down the fat burning process. The key to success, in her opinion, is switching to proper nutrition and giving up bad habits, such as smoking and drinking alcohol.

How to remove sides and belly?

Physical activity and nutrition are the two most effective ways to remove extra centimeters from your waist. Thanks to exercises from the abdomen and sides, a calorie deficit is created in the body, which triggers the process of burning fat. Aerobic, cardio and strength training are suitable for weight loss. To achieve your goal, you can visit the gym, fitness, dancing, or swimming pool. Combining a diet with radio training provokes the breakdown of fat, and strength training will strengthen the abdominal wall and form beautiful sculpted abs.

To acquire a slim waist, you need to work hard. To achieve results, you need to choose a set of exercises. They can be performed independently or under the guidance of a trainer in the gym. In the latter option, the occurrence of errors when performing the technique will be minimal. It is not the amount of load that is important, but the correctness of the exercises, regularity and intensity. Thoroughly working out the abdominal muscles will help you both get rid of fat on your stomach and sides and gain beautiful cubes at your waist. They are very durable and not very responsive to loads, so they require a large number of repetitions.

Examples of training programs for the gym to tighten the peritoneum, remove excess fat and pump up the abs

There are no universal training programs for men. To remove fat on the stomach and sides safely for your own health and in the shortest possible time, the athlete should contact a fitness trainer. A professional will study the initial data of the person losing weight, its contraindications, lifestyle features and physical fitness. One of the key factors that specialists focus on when creating a weight loss complex for men is the client’s age.

If it is not possible to use the services of a trainer, an athlete can use the following examples of training by age, designed for the average person without serious health problems, as a basis for his training.

For guys

Monday:

running on a treadmill – 30 min;
abdominal crunches while sitting in a machine – 3 sets of 20 repetitions;
abdominal crunches in a vertical block, kneeling – 4*15;
body lifts from a lying position – 1 min;
exercise on an exercise bike at medium resistance – 15 minutes;
Bends with sports equipment – 30 repetitions for each side.

Wednesday:

walking on a stepper with minimal resistance at a fast pace - 20 minutes;
leg raises from a hanging position – 4*20;
“scissors”, lying on the floor – 45 seconds;
pushing your legs up from a supine position;
horizontal stand with a metal plate on the back – 1 min;
running on a treadmill – 30 min.

Friday:

exercise on an exercise bike with minimal resistance at the fastest pace – 20 minutes;
alternate body turns with squats (dumbbell or kettlebell in hands) – 4*25;
lifting the legs from a lying position with a weighting agent (dumbbell, plate, kettlebell) clamped between the feet – 50 repetitions;
turns with a barbell on the chest – 3*15;
turns with a barbell on the back – 3*12;
walking in a stepper with minimal resistance – 30 minutes.

For men over 30 years old

Tuesday:

walking on a treadmill at a fast pace - 30 minutes;
alternate stretching of legs from a lying position – 1 min;
abdominal crunches while sitting in a machine – 3*15;
hanging straight leg raises – 20 times;
bending over with weights in hands – 4*15;
riding an exercise bike at a fast pace with minimal resistance – 20 minutes.

Thursday:

walking on a stepper – 20 min;
lowering straight legs from a supine position – 1 min;
running in a horizontal position face down – 1 min;
turns with a barbell on the shoulders – 4*20;
horizontal stand – 3 sets of 1 minute;
running on a treadmill – 30 min.

Plank

The exercise refers to a static type of load. The plank tones the deepest layers of the abdominal muscles without the presence of dynamics. The result becomes quickly noticeable in women with weak abdominal muscles without large fat deposits. The exercise will help tone not only your abs, but also your buttocks, back, legs and arms. Doing planks regularly will help you lose weight and make your body more toned.

Many people do not understand how to properly perform the Plank exercise. It is necessary to take the starting position, as when doing push-ups from the floor. Your arms should be bent at a 90-degree angle and your lower body should be raised on your toes. In this position, you need to fixate and hold from 30 seconds to 2-3 minutes, depending on your physical fitness. During the exercise, the buttocks should not protrude upward, the back should be straight, and the stomach should be pulled in.

During the plank, you should not raise your shoulders. Hands should be at a strict 90 degree angle. It is important to keep your body straight, like a line. You need to rest your palms and toes on the floor and stretch your body to the maximum. The abdominal and buttock muscles should be tense. You need to hold out in this position for as long as possible. If you follow the technique, the result will not be long in coming.

Day 1: Upper Abs + Full Core Workout

In the first workout we will work on the upper part of the rectus abdominis muscle, which forms the coveted 6 pack. However, a flat stomach depends not only on working out the abs, but also on the overall fitness of the core muscles. Therefore, the first day of the program also includes exercises to strengthen the entire muscular system.

Basic crunches

Lie on your back, place your hands behind your head and bend your knees. Now lift your head and shoulder blades off the floor, twisting your body. Make sure your lower back, pelvis and feet are pressed firmly to the floor. Perform crunches with maximum amplitude until you feel a burning sensation in the upper abs. The classic abdominal exercise effectively works and strengthens the rectus abdominis muscle.

How much to perform: 10-12 repetitions.

Crunches with arms raised

Lying on your back, raise your legs without straightening your knees. Straighten your arms and place them behind your head. Extend your arms to the sides while simultaneously lifting your shoulder blades off the floor, as in classic crunches. Touch your hands to your knees and again spread your arms out to the sides, returning to the starting position. The exercise not only targets the rectus abdominis, but also the obliques, and also strengthens the entire core.

How much to perform: 10-12 repetitions.

Raises with hands on chest

Staying on your back, bend your knees and place them at random. Cross your arms across your chest and lift your lower back off the floor as you sit up. In this case, the pelvis and feet are in a stable position, the work is carried out by the abdominal muscles. Such lifts of the body will help pump not only the upper abs, but the entire core. Arms crossed on the chest lighten the load a little; advanced ones can put their hands behind their heads.

How much to perform: 10-12 repetitions.

Raising arms in boat pose

Sit on the floor, lean your back and raise your legs, bending them at the knees. Maintain your balance by moving your legs forward slightly to achieve a yoga boat pose. Now spread your arms out to the sides and then bring them together in front of you. Perform the exercise at an average pace, while keeping your back straight and not tilting your head. A simple static-dynamic exercise for the abdomen effectively pumps up the abs, trains the core muscles, and strengthens the legs and back.

How many to perform: 13-15 repetitions.

Raises of arms and legs on all fours

Get on all fours, palms under your shoulder joints, knees bent at right angles. Synchronously lift your left arm and right leg off the floor, straighten them, maintaining balance, and then return back. Now raise your right arm and left leg, balance again for a few seconds and come back. This exercise not only strengthens your abdominal and core muscles, but also trains your balance and coordination.

How much to perform: 10-12 repetitions on each side.

Crunches with pulsation

Lie on your back and bend your knees, placing them a short distance apart. Bring your arms together and extend them in front of you. Lift your head and shoulder blades off the floor, tensing your abs. Stretch your arms forward, extending them between your knees. Perform 3 dynamic pulses and return to the starting position. This abdominal exercise, complicated by pulsation, intensively pumps the abs and makes the core stronger.

How many to perform: 8-10 repetitions.

Foot Touch Fold

Lying on your back, lift your legs straight up. Lower your head to the floor, spread your arms to the sides. Lift your head and upper back off the floor, at the same time bring your arms together and stretch them towards your feet. Try to touch your feet before returning to the starting position. Incorporate tucks into your at-home abdominal workout to get tight abs, a strong core, and improve endurance and flexibility.

How much to perform: 10-12 repetitions.

"A hundred"

Remaining in a lying position, lift your straight legs 45 degrees up. Now raise your head, tensing your abdominal muscles. Extend your arms straight along your body and perform pulsating movements up and down. Do not relax your abdominal muscles and do not lower your head, keep your abs in constant tension. If it is too difficult, then you can bend your knees slightly. A great ab finishing exercise will help you get those six-pack abs and tone your core.

How much to do: 30 pulsations.

Raising the body with arms forward

Lie on your back, bend your knees, and place your arms straight behind your head. Now lift your arms and body off the floor, twisting towards your knees and trying to touch your feet with your hands. Then return to the starting position and repeat all over again. The familiar body raise is an excellent exercise for the abdominal muscles, which additionally pumps up the spinal stabilizers and the entire core. Straight arms take the load off the lower back, so it is not recommended to place them behind your head.

How much to perform: 10-12 repetitions.

Elbow plank with rotation

Stand in a plank position on your forearms, making sure that your elbow joints are directly under your shoulder joints. Do not sag in the lower back and do not lift your pelvis upward; to do this, keep your core and abdominal muscles tense. Lift your right hand off the floor and turn to the right. You can put your hand on your waist, do not lift your feet off the floor. Return to elbow plank and twist to the left, lifting your left arm off the floor. The plank is considered one of the best exercises for the abs, so be sure to do it as part of your abdominal workout at home. This element combines the advantages of a classic and side bar, which will help achieve maximum efficiency.

How much to perform: 10-12 repetitions on each side.

Repeat the workout in 2 circles if time and stamina permit.

Crunches

This exercise for the abdomen and sides is familiar to many from school. You can distinguish between direct and reverse twists. To perform the first exercise, you need to: lie on your back and put your hands behind your head, while your knees should be bent and your feet should be in full contact with the floor. Then you need to lift your upper body towards your hips. Your back should be round while twisting. The chin should not fall towards the chest. It is important to maintain dynamics during the exercise.

Reverse crunches are performed in reverse. During the exercise, the legs are pulled towards the body. It helps to work out the lower abdomen well.

"Bike"

The technique helps remove subcutaneous fat and has a beneficial effect on the cardiovascular system, digestion and back muscles. This exercise from the stomach and sides is performed while lying on your back, with your hands behind your head, your back pressed to the floor, and your legs bent at the knees at an angle of 45 degrees. You need to raise your legs about 50 centimeters from the flooring and start turning imaginary bicycle pedals. The exercise is performed slowly, doing 15 repetitions of 3-4 approaches.

Exercise with dumbbells

The projectile can be replaced with two plastic bottles filled with water. If you have dumbbells, you need to take a weight of at least 2 kg. To perform the exercise, take the starting position standing, with your feet shoulder-width apart, your back straight, holding an apparatus in each hand. Then they bend to the side, extending their arm towards the floor, and fixate in this position for 2-3 seconds. Returning to the starting position, repeat the exercise with the other hand. Do at least 15 repetitions on each side, 3-4 approaches.

General rules for performing exercises

To get rid of your belly and sides you need to follow these recommendations:

Exercises must be performed slowly, following the correct technique.
Before starting classes, you need to warm up.
The part of the body being trained should be in constant tension.
It is important to perform the exercises efficiently, applying a sufficient amount of force.
A burning sensation should be felt in the abdominal area.
Breaks between exercises should be no more than 1 minute.
It is necessary to gradually increase the number of repetitions.
Combine physical activity with proper nutrition.

Main conclusions

Now you know how to remove the sides and belly in the gym for a girl. To do this, you must follow these recommendations:

Eat right, drink plenty of water.
Create a competent set of exercises in the gym.
Supplement your training program with isolation and basic exercises.
Practice regularly, follow the technique of performing the elements.
Alternate between strength training and cardio to lose weight.
Gradually increase the load, shorten the pause between sets.
Every month, change the gym program to flatten your stomach, narrow your sides, tighten your muscles, and emphasize muscle definition.
Use effective exercise equipment for weight loss.

If a woman follows these recommendations, she will be able to notice the first results after 4 weeks of regular training. The stomach will become flatter and the sides will become narrower. However, this is not a reason to relax; it is important to continue working out in the gym. If you managed to lose weight in your stomach and sides in the gym, then tell us about your experience in the comments.

Nutrition correction

To reduce your waist size, you need to change your diet. It is important that it consists of 35% proteins, 15% fats and 50% carbohydrates. The latter are fuel for the whole body. There are simple and complex carbohydrates. The former are quickly absorbed by the body and provide energy for a short time, after which the feeling of hunger arises again. Complex carbohydrates provide a feeling of fullness for a long time, so it is necessary to focus on them. You can provide them by consuming the following products:

wholemeal bread;
pulses such as lentils, peas, soybeans;
cereals;
chicken eggs;
raw vegetables and fruits low in sugar.

It is worth paying attention to protein, since it ensures the development and performance of muscles, due to which burning occurs during physical activity. It is found in the following products:

chicken breast and turkey fillet;
shrimp, squid;
cod, pink salmon;
skim cheese;
chicken eggs.

Fats are necessary for the normal functioning of internal organs. They take part in the construction of cell membranes and the synthesis of various hormones. Fats are found in the following foods:

olive and linseed oil;
avocado;
nuts;
fish fat.

In order to remove the stomach and sides, you should eat often, but in small portions. The daily diet should consist of 5-6 meals with breaks of 3-4 hours. In between, you can have a snack with fruit or drink a cup of green tea without sugar or mineral water. Thanks to this diet, you can both get rid of fat on the stomach and sides, and normalize sleep and improve performance. This will help you better absorb all the nutrients, without storing them in fat reserves.

How to get a flat stomach

It is certainly possible to get rid of a big belly. But for this you need to put in a lot of effort and be patient.

A number of sequential actions will help to cope with the problem:

First of all, you need to set a clear goal and set realistic deadlines. To track dynamics, it is recommended to keep a special diary, where changes that occur will be periodically entered: body parameters, nutrition plan, load pattern, and so on.
Choose on your own or with a trainer an individual comprehensive training program for the week. Make a schedule for visiting the hall.
Make adjustments to food preferences. Reduce the proportion, and over time, eliminate completely harmful products. Think over the daily menu, taking into account all the substances necessary for the body: proteins, fats, carbohydrates.
Work on bad health habits - smoking, drinking alcohol.
Find a hobby. Distraction to something you love allows you to form a new interesting habit, reduce stress, and spend your free time profitably.

Be sure to read: Effective wrap for losing belly fat at home: 7 recipes

In addition to training, it is advisable to do regular gymnastics in the morning, practice hardening, and use active recreational activities in everyday life: swimming, skiing, tennis, roller skating and others.

Gym workout plan for a girl

For the fair sex, it is most difficult to work on the waist area due to the structural features of the body. This has to do with a woman's ability to bear a child. Therefore, it is best to use a set of exercises from the abdomen and sides. When you visit the gym, you can use a three-day training plan.

Day 1:

Crunches on the machine – 3 sets of 10 times. To perform the exercise, you need to choose the optimal weight (not too light or heavy). After that, sit on the machine and fix your legs, grab the handle with your hands and, while exhaling, simultaneously raise your legs and twist with the help of your upper torso. Then you need to exhale after a short pause and return to the starting position.
Hanging leg raises – 3 sets of 12-15 reps. The exercise is performed in an intensive mode, which is increased every week.
Reverse crunches. It is performed lying on your back. It is necessary to do 3 approaches, repeating as many times as possible.

Day 2:

Crunches on a block simulator - 3 sets of 10-12 times.
Leg raises on a horizontal bench - 3 sets of 15-20 times. When performing the exercise, you must reduce your rest breaks by 10 seconds every week.
Side bends with dumbbells in hand - 3 sets of 15 times on each side.

Day 3:

Crunches on the upper block – 3 sets of 10-12 times. To perform the exercise, you need to kneel facing the machine. You need to fix the rope in your hands and pull it down, then, exhaling smoothly, tense your abdominal muscles and perform a twist. The elbows should move toward the hips during the exercise. The abdominal muscles should be in constant tension. When twisting, you need to fixate for a few seconds and, as you exhale, smoothly return to the starting position.
Lumberjack – 3 sets of 12-15 reps. The break between sets should be less than a minute. Every day it needs to be gradually reduced. To perform the exercise, you need to stand sideways to the machine, take its handle in one hand and take a step to the side. The weight needs to be lifted slightly, but while keeping your hand straight, continuing the line of the cable. Legs should be at shoulder level. The handle must be pulled down and sideways towards the knee on the opposite side, turning the torso. During the exercise, your legs should be slightly bent at the knees, and your back and arms should be straight. Then they move to the other side.

And also, when working out in the gym, you need to pay attention to the following exercise equipment: orbitrack, treadmill, exercise bike, Nordic walking simulator. You can also use the exercises described above at home. The main thing is to do them correctly.

Top 10 side exercises at home

Side exercises for women are combined into effective “fat burning” systems.

The most effective types of exercises to perform at home:

twisting;
oblique twist;
reverse twist;
side twist;
twisting with legs raised;
bending to the sides;
raising legs;
lunges with turns;
"vacuum";
walking.

For execution twisting You need to lie down on the surface, bend your knees, and press your feet firmly to the surface. Place your hands behind the back of your head, take a deep breath, raise your body while exhaling. The exercise should be performed 13-15 times. Number of approaches – at least 5.
Oblique twist. You need to lie down, place your hands behind the back of your head, and then lift your body, trying to turn your left shoulder to the right side and your right shoulder to the left as much as possible. Perform the exercise at least 12 times.
Reverse twist. To perform it, you need to lie on your back, stretch your arms along your body, and lift your legs up. Next, raise your lower body so that your knees are directed toward your chest. The exercise should be repeated 15-20 times over several approaches.
The side crunch is very similar to the regular twist, the only difference is that when you lift your left shoulder, you need to lift your right leg and vice versa. The exercise is repeated 12 times in 2 approaches.
Twisting with legs raised. It is recommended to lie down on the floor, cross your limbs, and perform regular crunches, but only with crossed limbs. Repeat 18 times for 3 approaches.
Side bends. You should stand straight, raise your palms above the back of your head and lean to the right side as much as possible. Stay in the above position for at least 25 seconds, then repeat on the left side.
Raising your legs on a chair. To perform it, squat on a chair, the spine should be perfectly straight, arms are lowered to the sides, and legs are raised to the chest and held in this position for 12 seconds. It is recommended to repeat 14-16 times.
Lunges with twists. To perform this, take a step forward with your right leg and bend it at the knee, stretch your arms forward, then take a wide step with your right leg. It is necessary to ensure that the left foot is placed on the toe, and the back is in a perfectly straight, vertical position. Repeat for the other limb. The total number of exercises is 10-14.

Lunge exercises with lateral rotation for women are performed with a weight in your hands!
“Vacuum” is an effective exercise for strengthening the abdominal and side muscles for women. To do this, get on all fours, take a deep breath, relaxing your abdominal muscles and exhale, tightening and tightening your abs. Stay in this position for 35 seconds, then repeat the exercise 15-20 times in 3 approaches.
Walking is a great way to quickly get rid of unattractive fat at home. Experts advise walking for at least 40 minutes 4 times a week - and the excess centimeters on your abs will disappear.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Exercises for losing weight on the abdomen and sides for men

To lose weight, representatives of the stronger sex need to select a program that involves all muscle groups. You should also give up bad habits and reconsider your diet. Only comprehensive work will help get rid of the belly and sides. Men should repeat the exercises 20-25 times for 3-4 approaches. Exercising every other day will help you get rid of your belly and sides faster.

Gym program:

Straight twists. The exercise is performed lying down. You need to bend your knees and move your elbows in their direction.
Twisting on an inclined surface. The body needs to be straightened and the elbows pulled up. Crunches are done on an incline bench.
Standing dumbbell row. Your legs should be slightly bent at the knees and shoulder-width apart. The elbows are pressed to the body, and the arms with dumbbells are raised from the hips to the chest. During exercise, the abdominal and buttock muscles are tense.
Lunges with dumbbell forward press. The projectile is held in the hands with a reverse grip, the elbows should be pressed to the body. It is necessary to lunge forward with one leg, bending your leg at a right angle. Hands with dumbbells press to eye level, then return to the starting position.
Leg pull-ups on parallel bars. The exercise is performed on the horizontal bar. The body must be lifted on the arms and the lower part of the body must be twisted at a right angle as it rises. During the exercise, the abdominal muscles should be tense.
Palm plank. The exercise differs from the standard one in that during its execution the knees are pulled up to the chest one by one.

And also for men, fitness exercises, running, and swimming will be useful for the abdomen and sides. You can exercise both at home and in the gym. It is important to limit the consumption of harmful foods.

So, in order to acquire a beautiful, thin waist, you need to regularly perform special exercises to trim your stomach and sides. They can be done both at home and in the gym. It is also necessary to review your diet and remove harmful foods from your diet. Only an integrated approach and regularity will help achieve quick results.

The best exercises in the gym

Side exercises for women are selected individually; most often aerobic and strength exercises are used for this purpose. Aerobic exercise is considered the mainstay of any fat burning technique. They are characterized by high efficiency and significant energy costs.

The most effective types of training:

running on the track;
ellipse;
exercise bike;
squats;
"deadlift";
bench press;
downward pull of the lower block;
exercises with dumbbells;
"Roman chair"

Treadmill. The best time to practice is the morning, before breakfast. In order to get rid of excess sentimentality on the sides and stomach in a matter of days, you need to adhere to the following exercise regimen - calm walking (25 minutes), race walking (20 minutes), active running (10 minutes), calm walking (15 minutes).
Exercises on the ellipse. This simulator helps to simultaneously develop the buttocks, spine, shoulder system, abs and hips. The workout should consist of 3 approaches, each lasting at least 15 minutes. Between them you can take a break for 3 minutes, then continue classes.
Exercise bike. Rotating the pedals helps overcome even the most advanced stage of obesity. The duration of classes should not be less than 45 minutes. At the initial stages of training, it is allowed to take short breaks of 3-4 minutes after every 10 minutes of exercise on an exercise bike.
Squats with a barbell - this exercise causes the effect of “beneficial stress”, due to which excess weight in the abdominal area disappears in a matter of days. At the initial stages, training must be carried out under the supervision of a trainer, as this is fraught with serious injuries to the spine.

Basic rules for squats:

fix “pancakes” of optimal weight on the device;
squat down, take the barbell on your spine and fix it;
step back, trying to keep your back upright and lower your body down;
take the original pose;
repeat the exercise 13-16 times.

For one sports training, it is recommended to perform at least 5-6 approaches with breaks of 3 minutes.

5. “Deadlift” is an effective exercise that uses almost all muscle groups. Allows you to quickly get rid of fat on the sides and waist.

The principle of execution is to place the required number of attachments on the bar, sprinkle your palms with magnesium powder and lift the bar. After that she falls to the floor. Number of repetitions – at least 12-14 times for 4 approaches. Between them you can give yourself a rest for 2-3 minutes.

6. The bench press is an extremely effective workout, which it is recommended to “get acquainted with” with the help of a fitness trainer, which will help avoid injuries to the spine and chest. You should install the required number of “pancakes” on the bar, then raise and lower the projectile to chest level 13-15 times.

7. Pulldown of the lower block is an effective exercise that is used to get rid of unwanted centimeters in the waist area and build muscle mass. To perform it, you need to place a pin in the disk on the back of the machine, sit down on a bench and firmly rest your feet on some base.

Next, you should grab the handrails with your hands and pull them towards the lower abdomen. The back should be straight, the abdominal muscles tense. It is recommended to repeat the exercise at least 10-12 times in 3-4 approaches. The interval between approaches is 2 minutes.

8. In order to get rid of the belly and sides in the shortest possible time, the so-called “circular” training is used. Its essence lies in alternately performing several exercises at once - running (2 minutes), squats with a barbell (7 times), exercises on the elliptical (2 minutes), lifting the barbell (9-10 times).