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The question is one of the most pressing among those who think about their physical fitness. This problem area worries both men and women, and it is not always associated with excess weight.
The article discusses the basic rules of how to remove belly fat and what methods are considered the most effective in the fight against belly fat. It is also offered a ready-made set of exercises for the abdomen, which will help remove fat and strengthen the abdominal muscles.
How to remove belly fat: basic rules
Despite the fact that the Internet is replete with various tips on how to quickly lose belly fat, getting rid of any problem areas on the body essentially comes down to two basic requirements:
- Reducing total body fat percentage
- Strengthening the relevant muscles
To reduce your overall body fat percentage, you need to eat in a calorie deficit (consume fewer calories than your body can burn) so that the process of fat tissue breakdown begins. You can create a calorie deficit through proper nutrition, increased exercise, high daily activity, or all three at the same time. Without reducing body fat, you will not get rid of belly fat.
The second factor that will help you lose belly fat is performing exercises to strengthen the muscle corset or in other words core muscles (abdominal and back muscles). Core exercises won't help you burn fat, but they will help tone your muscles, improve your posture, and tighten your abs, which will ultimately transform your belly. But this only works in combination with an overall decrease in body fat percentage.
How to force your body to burn belly fat?
You can't force your body to burn belly fat. It is a mistake to think that by pumping up your abs, you remove your belly.. No! With the help of abdominal exercises, you strengthen the abdominal muscles, and the fat layer decreases throughout the body with a calorie deficit: on the face, on the arms, on the stomach, on the legs. No matter what exercise you do (or don't do), your entire body loses weight. (if there is a calorie deficit!), and with training you only work out the muscles. It is impossible to force the body to get rid of fat in the abdominal area; local fat burning does not exist.
At the same time, you can intensively train your muscle corset, and your arms and legs will lose weight faster. You will try to remove the belly, and the volume will go away from all parts of the body except the abdomen itself. This is normal and natural! Usually the problem area is the last to lose weight. How quickly you can lose belly fat largely depends on your body type, physiology and lifestyle. Some men and women, even with a low percentage of body fat, still have some fat in their lower abdomen.
What to do if you can’t get rid of your belly?
What to do if you have lost weight, your body has changed, but your belly still doesn’t go away? Or what to do if you are already in great shape, but still have a small tummy? There are often cases when it is not possible to lose belly fat even with a low percentage of body fat. My arms, hips, and buttocks are in perfect condition, but my small belly doesn’t want to go away. In this case, you can continue to lose weight and eventually achieve a flat stomach, but it is not certain that this will improve your overall body quality. Along with fat, you will also lose muscle mass throughout your body, which will ultimately lead to excessive thinness and not a beautiful figure.
Always look at your overall body composition when making adjustments to your diet and training. Usually the problem area (and everyone has their own) very difficult to achieve perfection. It takes time. Yes, regular exercise and proper nutrition will improve your body, but better is not always ideal. You shouldn’t get hung up on a small belly and overly torture yourself with diets if you’re already in good shape. Continue to train and eat with, and continue to work on improving your figure. Gradually, step by step, you will get into great shape.
First round: cardio exercises
: 20-25 times
: 20-25 times (each side)
You can repeat this circuit with cardio exercises twice.
Second Circle: Core Strengthening Exercises
: 20-25 times
: 30-60 seconds
: 10-15 times (each side)
: 10-15 times (each side)
: 15-20 times (each side)
: 10-15 times (each side)
Third circle: cardio exercises
1. Half squat raise: 30-35 times
: 8-15 times
There are several areas that are most difficult to correct with physical exercise. These include the stomach and sides. But for women, some exercises have been developed for losing weight specifically in the abdomen and sides, which can help overcome unwanted volumes even at home. It is important to train systematically and follow some rules.
Principles of training for losing weight on the abdomen and sides
It is important to understand that the exercises and number of repetitions will vary for different people. For those who are overweight, cardio exercises will be primarily important in order to get rid of an impressive layer of fat. In the first period, you should not lean on strength exercises and pump up your muscles.
In the first stages the following will be good:
Simultaneously with cardio exercise, as soon as your body weight has become close to normal, you can include strength exercises aimed at training the abdominal and back muscles.
In order to get the desired result - weight loss plus strengthening the abdominal and side muscles, you should combine cardio and strength exercises. This is one of the principles of training.
The second main point will be the regularity of classes. To achieve results, it is important to train hard and not expect stunning results after a couple of weeks of training. Each organism has its own time. If you've been eating up your sides and belly for years, it's foolish to expect that after a month of training your waist will become slimmer.
For almost everyone, the stomach and sides are the most difficult areas to lose weight last. You need to understand this and not give up, but persistently move towards the goal.
The next important point will be proper nutrition. Experienced nutritionists and fitness trainers say that nutrition comes first when trying to lose weight. But elasticity and tightness of muscles is achieved only by physical activity. Therefore, it is important for women to combine the principles of proper, healthy nutrition and physical activity, including exercises for losing weight in the abdomen and sides at home or in the gym.
Let's summarize. For the fastest and most lasting results in the process of losing weight in the abdomen and sides, it is important for women to:
Only if all the rules are followed together is a quick positive result possible.
Start of training, warm-up
At home, as in the gym or in group classes, training should begin with cardio and warm-up. At home, jogging in place, brisk walking, or jumping rope will prepare you for your workout. Allow 10-15 minutes for this.
Afterwards you need to stretch your joints:
A set of exercises with your own weight
Various planks are very effective in combating excess volume on the stomach and sides. Classic plank option:
The side plank is aimed specifically at the lateral abdominal and back muscles:
Plank with arm and leg raise:
Drop-down bar:
Another effective exercise that is aimed at maintaining the shape of the abdomen, sides and other areas is push-ups:
Leg raising exercises help reduce volume in the abdomen and sides:
Perform each of these exercises at an average pace for 3 approaches. Each approach contains 15-20 repetitions.
Do you often play sports?
3 times a week
No, I don't like sports
Very rarely
Abdominal vacuum
Abdominal vacuum is considered a very effective and efficient exercise for losing weight in the abdomen and sides for women, which can easily be done at home without any additional equipment. It is borrowed from eastern practices and gives quick and good results. The exercise is designed to work the internal abdominal muscles, which cannot be trained with any other exercise. They are the ones who will tighten your stomach and keep it flat.
Basic rules for performing a stomach vacuum:
We make a stomach vacuum as follows:
The starting position for this exercise can be different:
Hoop for a slim waist
A hoop is a simple, affordable sports equipment. Simple exercises with it will help women lose weight and gain a slim stomach and waist at home.
Anyone can spin a hoop around their waist. It's quite simple. It is important to twist it in both directions so that the result is uniform. First to the right, then the same amount of time to the left or vice versa.
The weight of the hoop matters:
Regular training with a hoop gives fairly quick results.
Disc "Grace" for slimming the abdomen and sides
Another sports equipment that many people have at home is the “Grace” disc. This is a flat double disk on which you need to stand with your feet and perform body rotations at a fast pace to the left and right. Experts talk about the high effectiveness of training on this disc.
In order to get rid of unwanted volume on the stomach and sides by exercising on a disc, it is important to follow some rules:
Exercises with dumbbells or any weight
You can use the following as weights at home:
- small dumbbells;
- eggplants with water;
- even 1 kg packs of salt or sugar.
That is, everything you find at home of suitable weight, something that you can take in your hand. Do not take dumbbells that are too heavy; the weight should be minimal.
The exercises will be as follows:
These exercises are good for training the oblique abdominal muscles and back muscles. They help the sides become more toned and wrinkles are removed. Perform the exercises at a medium pace. Choose the weight of dumbbells or any weighting material that suits your strength, do not increase it.
Do 3 sets of each exercise. Perform 15-20 times per set.
What not to do when losing weight on your stomach and sides
In order to lose weight in the abdomen and sides, you should not do:
But for lasting results, do not cancel your workouts; as soon as you notice a decrease in volume and the formation of beautiful feminine curves, continue in the same spirit and let the exercises become your lifestyle.
After training
After physical training and working out problematic honks, you can enhance the effect with a massage or some other manipulations:
This is all that at home will help women achieve the best results when losing weight in the abdomen and sides after performing special exercises.
Fitness trainers around the world are daily developing new exercises for losing weight in the abdomen and sides so that women remain slim. Obesity is becoming a real problem for humanity; it needs to be combated comprehensively. Physical exercise combined with proper nutrition provides quick and sustainable weight loss results.
The most common causes of the appearance of the abdomen and sides
Often exercises for losing weight in the sides give good results in combination with a diet. A sedentary lifestyle and poor nutrition are the basis of obesity. Also, the stomach and sides become covered with fat as a result of stress, lack of sleep or due to diseases of the internal organs.
Exercises designed specifically for weight loss will help you lose belly fat. The main thing is to do them correctly and regularly.
Important: you need to combine exercises for losing weight in the abdomen and sides of women with dietary nutrition. Otherwise, you will not achieve the desired slimness.
The best exercises for losing weight on the stomach and sides
Among the many types of workouts, the best are effective exercises designed to lose weight in the abdomen and sides. They are the ones who make the waist thin, form beautiful posture and make the figure feminine. A complex of this type is named after Guy Gasper, a fitness instructor and author of the technique. The complex includes 10 special exercises for losing weight in the belly and sides. Exercises strengthen the rectus and oblique abdominal muscles, as well as the back muscles.
Interesting: exercises for losing weight on the stomach and sides from Gasper are so simple to perform that they even called it “abdominals for dummies.”
The most interesting thing is what exercises for losing weight on the abdomen and sides Gasper included in this complex:
- Warm up. It is mandatory and takes only 4-5 minutes, helps the muscles warm up, prevents sprains and injuries.
- This is followed by static exercises for losing weight in the abdomen and sides.
- Stretching.
Crunches
Various types of crunches are among the top 5 best exercises for losing weight on the abdomen and sides. They allow you to work the rectus abdominis muscles and create sculpted abs. The most common workout option for losing belly fat is on the floor. They are great for burning fat and pumping up your upper abs with minimal stress on your lower back.
Lying on the floor, face up, bend your knees at a right angle. Hands are behind the head, elbows are spread to the sides. Tighten your abs, smoothly lift your shoulder girdle from the floor to your pelvis. Slowly lower yourself from the peak to the starting point.
Plank
The most effective exercises for losing weight on your sides at home are based on using your own body weight. The plank is a universal workout for a large muscle group. It will not only provide weight loss on the abdomen and sides and exercise, but will radically transform your figure for the better. It is performed as follows:
- Starting position - lying on the floor, legs parallel, rest your forearms on the floor, elbows located exactly under your shoulders. Inhale.
- Exhale: place your feet on your toes. Support - on your toes, on your forearms. The back is flat, there is no deflection, the muscles of the legs, abdomen, buttocks are tense, the feet are as close to each other as possible.
- When your muscles become too tense to the point of discomfort, gently lower yourself to the floor.
Reverse crunches
These simple exercises effectively help you lose weight in your belly and sides at home. Correctly they are performed as follows:
- Starting position – lying on the floor (arms straight down). Legs – slightly bent at the knees.
- Raise your legs up as you exhale, smoothly lifting your lower back off the floor.
- As you inhale, slowly lower your legs and lower back. Amplitude – shortened,
Side bends
These simple physical exercises are suitable for losing weight in the stomach and sides at home. Performing them is as easy as shelling pears – just keep your back straight and bend to the side with the desired amplitude. In this case, one hand is on the belt, and the other is thrown up. For a good result, you need to perform the exercise 100 times or more for each side. To strengthen, you can take weights in the form of dumbbells.
Rock climber
Training for losing weight on the abdomen and sides will be especially effective with the “climber” exercise, which involves a large group of muscles and tones the entire body. It is done like this:
- IP: lying position. We straighten our arms, legs – shoulder width apart. Support on the palms and toes. Keep your body straight without arching your back.
- Inhale - tighten your abs, pull one knee to your chest without bending to the sides, your back is straight.
- Exhale - return the leg back without relaxing the abs. Repeat for the other leg.
Oblique crunches
This type of exercise is effective for losing belly fat. The photo shows how the oblique abdominal muscles are involved. Correct execution algorithm:
- Starting position: lying on the floor with your knees bent, your arms crossed at the back of your head, your feet pressed to the floor. The ankle of one leg is on the knee of the other.
- As you inhale, begin to lift your body up, turning it. With the elbow of your left hand, try to touch the opposite knee. Change the position of your legs and do it on the other side.
- Go down, but not all the way. Work in a short amplitude using tension in the oblique muscles.
Crunches with leg raises
This exercise works the upper and lower abdominal muscles. IP: lying on your back with your legs raised. In this case, the ankles are on a line parallel to the floor, the knees are in line with the pelvis, and the hands are behind the head.
With your abs tight, pull your knees and chest toward each other, lifting your hips and shoulders off the floor. Repeat – 10 times. Relax, and then repeat 10 more times.
Plank with turns
These complicated exercises for losing weight in the abdomen and sides with photos will help you get into shape not only your waist, but also your buttocks, thighs, and legs. The plank with a turn is performed according to the scheme:
- IP – classic plank, emphasis on the toes and forearms.
- Inhale – turn around, take a side plank position, resting on your right forearm and toes.
- The left leg and arm are extended in the opposite direction upward.
- Bend your arm, leg, pull your knee towards your elbow.
- Move your limbs again in different directions.
- Return to IP and repeat on the other side.
Lunges with twists
IP - standing, legs apart at a distance of 15-20 cm, hands at the level of the lower ribs. The stomach is pulled in, the back is straightened. With your left foot, step to the right and turn your body to the right. In this case, the toe on the left foot points to the left. Lower into a lunge, straightening your right leg. Return to IP, repeat for the other side.
Vacuum
This is an interesting way to lose weight in the abdomen and sides. Typically, exercises for the abdomen and sides develop the abdominal muscles, while the vacuum works the internal muscles and diaphragm. The exercise is performed like this: you need to stand up straight, take a deep breath, and then exhale and draw in your stomach. Tighten your abs, try to pull your navel as close as possible to the vertebra and under the ribs. Hold the position for 10-15 seconds, inhale slowly through your nose and relax your muscles. Inhale deeply from your diaphragm 2-3 times, repeat for 3-4 sets.
Side lunges
These workouts help create a beautiful shape of the buttocks, legs and tighten your figure. To do this, you need to stand with your feet shoulder-width apart. The back is straight, the arms are in front of the chest, the elbows are bent, the abs are tense. As you exhale, take a wide step to the side with your left foot to a right angle at the knee. As you exhale, return to IP and repeat for the other side.
Strong legs and buttocks will help you visually reduce your waist!
Fitness instructors recommend for beginners to combine exercises for losing weight in the abdomen and sides with other types of exercise that involve other muscle groups. In this way, you will be able to harmoniously develop your muscles, making your figure beautiful.
Exercise for legs and buttocks at home
Even beginners can do these simple workouts, but with regular exercise, the results will not take long to arrive.
Squats
Be sure to supplement exercises for losing weight on your stomach and sides at home with hip and leg workouts. The most famous are squats.
IP: standing, feet shoulder-width apart, toes pointed to the sides. Knees point towards toes. The weight of the body should be transferred to the heels, pressing the feet to the floor. The back should be slightly arched, but not rounded. Posture is straight, without bending forward. The knees are prohibited from moving inward or spreading out when rising from the lowest point. At the beginning of the exercise, take a deep breath, and at the end, exhale.
Lunges
The simplest workouts to perform are the best exercises for losing belly fat, as they are understandable, do not require special skills and bring quick results. Lunges help keep your entire figure toned.
Step forward with your right foot, toe slightly inward. Place your left leg back and onto your toes. Hands are on the belt, the body is straight. Bend your left leg and lower yourself down until you form a right angle at the knees of both legs. Exhale, push off, return to IP, do for the other side.
Burpee
At first glance, burpee seems like a simple exercise for losing weight, but it allows you to thoroughly work out all muscle groups of the abdomen, buttocks, and thighs. It is done like this:
- From a standing position, do a squat, placing your palms on the floor.
- Kick both legs back into an extended-arm plank.
- Pull your legs towards your hands.
- Stand up, jump high, clap your hands above your head.
- Repeat steps 1-4 without interruption.
Running
Running is a classic way to lose weight and improve your health. To begin with, you should walk at a brisk pace to warm up your muscles. At the same time, develop a breathing strategy. Inhale – one step, exhale – three steps, as convenient. Then you can increase the pace to running, fast running. This workout should bring a comfortable feeling without shortness of breath or pain.
Swing your legs to the sides
Hip abduction is an effective exercise for losing weight in the abdomen and butt. IP can be standing on the floor, lying on your side or on all fours. Standing up straight and grasping the support, you need to tense your gluteal muscles and move your leg as far as possible to the side.
Gluteal bridge
This exercise for losing weight on the stomach and buttocks at home is liked by many women for its high results.
IP - lying on your back with your knees bent, your feet firmly planted on the floor, your arms along your body. While inhaling, squeeze your buttocks and raise your hips, hold for 2 seconds, squeeze your buttocks tightly, exhale and return to IP.
A set of exercises for losing weight in the abdomen, sides and legs
In order to get rid of hated fat deposits, you need a correctly composed set of exercises for losing weight in the abdomen and sides. He must take into account the initial data of the person losing weight: his weight, possible health problems. Gymnastics for losing weight in the abdomen and sides with a lot of weight should be gentle. This will help avoid injury to joints and ligaments.
Exercises for losing weight in the abdomen and sides should be performed at least 3 times a week. Set the duration of the workout according to your own well-being. Fitness at home to lose weight in the abdomen and sides should not provoke exacerbation of chronic diseases. Be sure to start your classes with a warm-up and end with stretching.
Below is an approximate exercise program for losing weight in the abdomen, sides, and legs. You will find photos of each type of exercise in this article.
Types of training / Day | First | Second | Third |
---|---|---|---|
Cardio training | Fast walking, slow running | Swimming | Circuit training |
Strength training | Back lunges | Gluteal bridge | Swing your legs to the side |
Push-ups | Plank | Burpee | |
Reverse crunches | Squats | Side bends | |
Hip abduction | Lunges | Leg Raise Crunch | |
Hip adduction | Rock climber | Lunges with twists | |
Classic crunches | Oblique crunches | Swing your legs to the sides | |
Vacuum | Lunges with twists | Vacuum | |
Vacuum |
Following this schedule, you devote 3 -4.5 hours to exercises for losing belly fat at home per week. This means that you will soon get into the desired physical shape. In just 30 days, exercises for losing weight on your belly and sides will become a habitual way of life, and slimness and grace will replace your curvaceous figure.
Watch the video for a set of effective exercises for losing weight on your stomach and sides:
How can you speed up weight loss?
In order for the weight to go away as quickly as possible, exercises for losing weight on the abdomen and sides at home must be supplemented with proper nutrition, cardio training, and modern cosmetic procedures. Nutritionists recommend using pharmaceutical drugs for weight loss only in extreme cases. Using sports nutrition will help you lose weight faster without losing muscle mass and speed up your metabolism.
Establish nutrition
When losing weight, it is recommended to eat small portions with a break of 2 or 3 hours. It is important to eat your last dinner no later than 2 hours before resting for the night. Try to drink about 2 liters of clean still water per day. Pay attention to the list of healthy products, take them to create a diet. Reduce harmful foods to a minimum or eliminate them completely.
Add cardio workouts
It is difficult to overestimate the importance of cardio training for losing weight in the abdomen and sides at home. Experts advise combining cardio with strength exercises to achieve maximum fat-burning effect.
Type of cardio training | Execution Features |
---|---|
Running or brisk walking | No need to run hard, time – 60-90 minutes, frequency – 3-6 times a week |
Swimming | The best type of cardio, effective and beneficial while sparing the load on the joints. the swim must be completed with a 200-500 m cross-country run without stopping |
Treadmill | Imitation of running must be strictly limited in time so as not to overload the body |
Circuit training | Exercises with light weights in a circle without stopping, require preparation, place a large load on the heart and blood vessels |
Add sports nutrition
A varied sports nutrition helps you quickly tone your body at home and maintain muscle mass. These products are classified depending on their effect on the body:
- thermogenics;
- diuretics;
- appetite suppressants;
- blocking calories;
- metabolism stimulants.
Conclusion
If you decide to correct your figure, then physical exercises to lose weight on your stomach and sides will become a fundamental factor in your strategy. It is necessary to connect other resources to them - proper and modern sports nutrition, cardio training, and most importantly - perseverance, self-confidence, good motivation. By combining all the factors together, you will definitely achieve your goal.
There are many different effective techniques to achieve the same goal. You can combine different training options or choose one direction. Let me briefly list the main types of exercises. Below I will go into them in a little more detail.
Respiratory. There are products that promote weight loss: bodyflex, jianfei, oxysize,. The idea is that improper breathing contributes greatly to the deposition of excess belly fat. Because of it, the muscles do not receive enough oxygen and the lipid balance is disrupted.
Exercises in the gym- one of the fastest, but also the most physically difficult and tiring methods for women. In order not to harm yourself, it is advisable to start training under the guidance of a competent trainer. What exercise machines help reduce belly fat?
Home workouts- a more accessible method for many. After all, choosing a time to work out your abs at home is much easier than going to the gym. Besides, it is possible. Most workouts are performed with your own weight, but you can also use additional equipment - dumbbells, weights, or a rubber band.
Ideally, you should alternate between different exercises. Then you won’t get bored with them and different muscle groups will work. And this contributes to perfectly harmonious weight loss
Before any workout, first do a warm-up. Putting stress on unheated muscles is very dangerous!
Breathing training
After studying different breathing techniques, I settled on. Its author, American Greer Childers, managed to lose several sizes in just 12 weeks using her own complex. Bodyflex is based on techniques that come from yogic practices.
The system improves metabolism and promotes normal digestion
The key point in bodyflex is proper breathing. Before you begin your workout, complete the following exercise. Purse your lips and exhale slowly and completely. Inhale quickly. Exhale forcefully, straining your diaphragm. Draw your stomach in as much as possible and hold your breath for 9 seconds and finally inhale, relaxing your stomach.
Bodyflex uses exercises familiar to many, during which you need to monitor your breathing. Among them is the “Cat” exercise, in which you need to bend and flex your spine while standing on all fours. It is known that this exercise itself is very effective for losing belly fat.
Now try doing the same exercise using the bodyflex system:
- Take the starting position - get on all fours, resting your palms and knees on the floor.
- arms should be extended, head raised.
- take a deep breath into your belly. Then exhale sharply, arching your spine and lowering your head.
- hold your breath for a few seconds. The back should be rounded.
- then return to the starting position. The exercise must be repeated several times.
As you can see, nothing complicated. The exercise, like most bodyflex exercises, is not at all difficult, and can be performed at any level of physical fitness. Here is an example of a video training with Marina Korpan.
In any training (and especially on your own), the main principle is to do no harm. You shouldn’t try to achieve in 3 days what takes people years to master the correct technique.
If you immediately overload yourself, pain in the joints and spine may begin. If this happens, gymnastics using the Bubnovsky method or other special systems can help. But it’s better not to allow this to happen and to enter the training mode smoothly and gradually. It is especially important to monitor your health after 50 years.
Listen to your body, pay attention to which muscles are working. Be sure to keep your abs tense, this will improve the effectiveness of your workout.
Do the exercises slowly and calmly. And most importantly, make sure you do it correctly.
Side turns
This is an exercise to warm up the muscles. Do it at a fast pace, turning your body to the right and left. Stand with your knees bent. Pick up a book, a dumbbell, or a bottle of water. Keep your lower body stable. The stomach should be pulled in towards the spine. Do three sets of 30 repetitions.
Twisting
This is one of the most effective exercises for burning excess belly fat. Lie on your back with your knees bent. To enhance the effect, you can raise your legs so that your knees are bent at a right angle. Place your hands behind your head.
Raise your upper body while exhaling. As you inhale, lower yourself, but do not place your head and shoulders on the mat. For beginners, it is enough to do about 10 repetitions. Then you can give yourself a short rest and do one or two more approaches.
When performing crunches, you should not pull your head forward. This will put extra stress on the neck and may cause pain. You can perform the exercise by simply stretching your arms out in front of you.
Bike
This is a modification of the previous exercise. Start doing it as soon as you get used to regular crunches. Lie on the floor with your knees bent and your hands behind your head. The feet should rest on the floor. Raise your upper torso and right leg at the same time. Pull your left shoulder towards the knee of your right leg. Then return to the starting position.
Repeat the same for the left leg and right shoulder. The exercise is performed 10 times for each side. Do 3 sets.
Push-up
To add variety to your abdominal crunches, perform push-ups with your arms in a narrow position. They not only strengthen your back and arms well, but also have a wonderful effect on the abdominal muscles. For beginners, I recommend doing push-ups from your knees 3 sets of 10 times. Don't forget, your stomach should always be tense!
If you can do it 100 times, diversify the exercise: push-ups from a chair, with different positions of the hands, with clapping, and others.
Reverse crunches with pelvic lift
This exercise targets the side muscles and abs. Lie on your back with your knees bent and your arms extended along your body. Raising your pelvis, pull your knees towards your shoulders. The body remains fixed.
When performing this exercise, do not bend at the lower back. Improper execution can lead to pain.
Captain's chair
You will need a stable chair for this exercise. While sitting on a chair, straighten your back and relax your shoulders. Hold your back with your hands. Take a deep breath. As you exhale, lift your knees bent from the floor. The knees come closer to the chest. Hold your legs in this position for five seconds.
When performing the exercise, you should not lean forward or arch your back.
On the ball
Sit on a well-inflated ball, place your hands behind your head. Lean your body back a little. Your hips and lower back should be on the ball. Support on the feet and buttocks.
Exhale and lift your upper body about 45 degrees. Tuck your tailbone as you rise. Return to the starting position. Don't strain your neck! Do 25 reps.
Plank
Static exercises allow you not only to effectively burn fat, but also strengthen the muscles of the whole body. Athletes use them during drying. The plank trains the muscles of the abdomen, buttocks, back and legs. It is recommended for both women and men.
Stretch out on the floor to your full height, with your legs extended and resting on your elbows. The head is raised, the knees are not bent. You rest your elbows and toes on the floor. The entire body from head to toe is one straight line. Don't lift your buttocks! Breathe calmly. Stay in this position for 30 seconds.
If you hold the plank for 30 seconds, you can make the exercise more difficult. To do this, continuing to rest on the floor only with your elbows and toes, move your elongated body back and forth for 30 seconds. This will make it possible to increase the effectiveness of the exercise.
Frog
This exercise makes your abs burn hard. Hands behind your head, elbows wide apart. The legs are like a frog's - heels together, knees in different directions. In this position, as you exhale, pull your knees towards your elbows, performing a twist.
As you inhale, lower your head and straighten your legs and keep them at a 45-degree angle. Hold this position. Your back should not leave the floor. If so, raise your legs a little higher.
Scissors
This is the final exercise. While lying down, you need to lift your legs alternately. Pull one leg up, and the other should not fall to the floor. Hold it slightly above the floor.
The lower back should be pressed to the floor, and the abs should be tense.
Do 20-25 times. At the end of your workout, do some stretching. This will increase the effectiveness of further training and improve its quality.
Effective video lessons
As I already said, it is best to start intense training under the supervision of a trainer. But if this is not possible, video exercises will help - so you can be sure that you are doing everything correctly.
In the gym
In this video you will pump up your abs! Fitness trainer Natalya Korotkova talks in detail about exercises for the rectus abdominis muscles in the gym. And she herself demonstrates the technique of performing them. What I especially liked about this video is that the presenter explains in detail why this or that exercise is needed and what it gives. And what errors are possible when performing it.
For each exercise you need to do 20 repetitions, it is advisable to do three such approaches. The main thing is systematic training. It is advisable to repeat them three times a week.
Proper nutrition for weight loss
Not a single abdominal exercise will relieve you of the “lifeline” on your stomach and sides without proper nutrition. Changing your diet is the key to fat loss. You may have heard the saying: “Your body is made in the kitchen, not in the gym.” It's true, the key to healthy weight loss is a balanced diet.
First of all, your diet should contain plenty of fiber.
Protein makes you feel more full, helping to reduce overall fat mass. Some of the most popular low-carb diets are or.
Another strategy to combat excess fat is to consume fiber. Vegetables have been shown to help increase satiety and reduce calorie intake over time ( 1 ). Fiber is essential. It is found in vegetables and fruits, whole grains. And you can buy dry fiber in pharmacies or a regular store. Add a little of it to each dish you cook.
Monitor the amount you eat. Often we ourselves are not aware of how much we eat. Weigh your portions on a kitchen scale. Portion weight for women is no more than 200 grams of the finished product, for men – 300 grams.
Cosmetics and massage
And another aspect of self-care on the path to an ideal figure is the use of special cosmetics. I will not dwell on it in detail here, since there are now quite a lot of such funds. These are cooling and warming creams and special serums and so on.
Home exercises for losing weight on the stomach and sides are guaranteed to give results if you do them regularly and follow the right diet. Many of them do not require special details and their technique is simple and accessible even for beginners.
Of all the problems with the figure, fat deposits on the abdomen and sides look the least aesthetically pleasing and are the most dangerous to health, because fat envelops the internal organs, impairing their performance. The main reasons for its appearance:
- Poor nutrition. The abundance of sugar-containing, flour, fatty foods and fast food in the diet is fraught with the deposition of excess weight in the abdomen and sides. Trans fats are considered the most dangerous in this regard.
- Overeating. Even if a person’s menu as a whole contains healthy food, but it is consumed in excessive quantities, the digestive system does not have time to cope with it, it remains rotting in the folds of the intestines in the form of toxins. This affects the volume of the lower abdomen. In addition, huge portions stretch the stomach, which also contributes to the enlargement of the middle and upper abdomen. And when you overeat, too much energy enters the body; it does not have time to be used up and is deposited in problem areas in the form of fat.
- Hormonal imbalances, most often arising as a result of stressful situations. Disturbed sleep patterns, worries and excessive stress contribute to the release of the “fear hormone” cortisol. Its regular abundance in the body slows down metabolism, which leads to weight gain.
- Alcohol consumption, especially beer in large quantities. This fact directly affects a large belly only in the sense that a large amount of liquid stretches the stomach. A more serious problem is that alcoholic drinks provoke a feeling of hunger and after drinking them a person consumes a large amount of food.
- Age. Women are less likely to have fat reserves around the abdomen and waist than men. But after 40 years, when premenopause sets in and the production of female hormones decreases, their waist size also increases.
- Physical passivity. Many people believe that they can get rid of belly fat by doing abdominal exercises. But if the diet is left incorrect, they will strengthen and enlarge, remaining under the fatty tissue, which will make the stomach and sides even larger in volume.
What exercises should you do to get rid of your stomach and sides?
The best exercises to help you lose weight in the abdomen and sides are:
- Cardio training. They help burn fat throughout the body, including the belly. These include running, cycling, jumping, burpees, climbing on an elevated surface, walking on a stepper and orbitrack.
- Strength basic training. During their execution, most of the muscles of the body work, including the core muscles, which allows you to build the correct proportions and visually narrow your waist. In addition, they are very energy-intensive and trigger the fat burning process. These are all varieties of squats, lunges, and deadlifts.
- Breathing exercises- trigger fat burning by saturating tissues with oxygen and static loads on muscles, help tighten the stomach: vacuum, twisting with a special breathing technique. They are especially suitable for women who have given birth with diastasis.
- Local for strengthening all abdominal muscles: all crunches, leg raises, planks, static loads.
Easy home exercises on the floor
Many people believe that it is impossible to get in shape without going to the gym and being monitored by a trainer. In fact, if you have a strong desire to change your waist size and get rid of your sides, you can achieve results at home. The most effective exercises are listed below.
Crunches
One of the simplest and most effective ways to tighten the muscles of the upper and middle abs are considered to be regular crunches.
Technique:
- Lie on your back, bend your legs at the knees and slightly spread them apart so that your feet are slightly narrower than shoulder-width apart.
- Place your hands behind your head and clasp them at the back of your head, elbows pointing exclusively to the sides.
- Raise your shoulders and upper back off the floor, engaging your abdominal muscles, keeping your lower back pressed to the floor. The head and upper back form a straight line, the lifting does not occur due to the neck, but only due to the abdominal muscles. During execution, the elbows look to the sides and do not connect.
- At the top point you need to fixate for a few seconds and go down.
Repeat 15-30 times, 3-4 approaches.
Reverse crunches
The exercise is aimed at strengthening the lower abdominal muscles. It is considered quite difficult, and not all beginners are able to perform it correctly the required number of times. But the main thing is to start; systematic practice will help improve results after just a few weeks if you follow proper nutrition.
Technique:
- Lie down on a flat surface and grab some support behind your head with your hands. These could be the legs of a table, sofa, chair or any other furniture. You can also press them firmly to the floor with your palms down.
- Raise your legs bent at the knees or straight until a right angle is formed between the torso and legs.
- From this point you need to lift your pelvis up with a jerk and lock in this position for a few seconds.
Repeat 12-20 times, 3-4 approaches.
Oblique crunches
Oblique crunches strengthen the muscles of the lateral and upper abs and help reduce the width of the waist. The exercise is performed like this:
- Take a position lying on your back, bend your legs at the knees, clasp your hands at the back of your head, elbows pointing to the sides.
- Slowly lift your upper back, shoulders and head with your abdominal muscles, without your neck protruding forward.
- At the top point, a maximum rotation of the raised part of the body is made in one direction.
- Return to the starting position and repeat the twist in the opposite direction.
Repeat 15-30 times on each side, 3-4 approaches.
Side crunches
This exercise strengthens the lateral abdominal muscles. Technique:
- Lie on your back, clasp your hands at the back of your head, spread your elbows to the side. Press your legs one against the other, bend your knees and place them on your side on the floor so that they lie on top of each other.
- Raise your shoulders and upper back, fixating at the top point.
- Return to starting position.
You can also perform it while lying on your side with your torso, then you need to focus on your lower arm.
Perform 20-30 times on each side, 3 approaches.
Plank
The plank is considered a very effective exercise for women and men; it helps strengthen not only all the abdominal muscles, but also the back. It's done like this:
- Take a standing position on your elbows/palms and toes.
- The line of the back and legs is straight; stand in this position for as long as possible without arching your back. You can start with 30 seconds, gradually increasing the duration.
Breathing exercises to reduce waist and sides
Breathing exercises, for example, the Bodyflex technique, are very popular because of their effectiveness. Many women and men who tried this technique were very pleased with the result - according to some reviews, the stomach literally “melted” in a matter of weeks.
Vacuum
The most effective exercise, it is performed not only by supporters of breathing exercises, but by most athletes. Performed exclusively on an empty stomach using the following technique:
- Take a standing or lying position.
- Take a deep breath and exhale noisily through your mouth.
- If the starting position is standing, then the body leans slightly forward. The deepest possible breath is taken, the stomach is pulled in as far as possible so that it lies as much as possible under the ribs.
- The abdominal muscles tense and it is necessary to fix this state for 8-10 seconds.
- Exhale slowly.
Repeat 8-12 times every morning.
Video exercise:
Crossing legs
The exercise strengthens the lateral abdominal muscles, which helps your waist become thinner. Technique:
- Lie on your back, place your hands palms down under your buttocks.
- Take a deep breath, then exhale noisily, then inhale as high as possible and hold your breath for 10 seconds, exhale slowly.
- Raise both legs above the floor by 10-15 cm, make 10 crossings, spreading them apart as much as possible. Make sure your legs are as straight as possible.
You need to repeat the exercise 3-4 times.
Side stretch
With this stretch you can make your waistline more expressive. Technique:
- Stand on slightly bent legs, shoulder-width apart. Place your palms on your thighs in the area just above your knees.
- Take a deep breath and exhale noisily through your mouth, then inhale as deeply as possible again.
- Without letting out the air, move one leg to the side, transferring the center of gravity to the second. Try to keep your raised leg straight.
- Count to 8, lower your leg and exhale slowly.
- Change leg.
Repeat 3 times on each leg.
"Cat"
This home exercise strengthens your core and back muscles. It is done simply:
- The pose is taken on the palms and knees.
- Inhale as deeply as possible and hold your breath.
- The back is arched as high as possible; you need to stay in this position for 8 seconds without exhaling.
- Exhale slowly and return to the starting position.
Repeat 8-10 times.
Exercises for losing weight on the abdomen and sides with weights
Very effective exercises for men and women are those that use weights. They are very energy-intensive, so in addition to muscle training, fat burning also occurs. They can be divided into basic, which work many muscles throughout the body, and isolated, that is, pumping only the abdominal muscles.
The basic ones include:
All types of squats: with narrow and wide legs, plie, sumo. If dumbbells are used, then it is most convenient to do plie squats: the weight is held with two straight lowered arms, legs apart, knees and feet pointing in different directions, back straight. You need to squat to such a depth until a straight line parallel to the floor is formed between your knees and buttocks. Repeat 15 times, 3 sets. If a barbell is used, then it should be measured on the shoulders, feet should be placed shoulder-width apart, squat slowly and with a straight back, not allowing the knees to go forward - the legs should be bent at right angles. You need to get up quickly. The number of repetitions per workout is from 12 to 20, approaches are 3-4. With the help of squats, in addition to beautiful abs, a person will get round, elastic buttocks and toned legs.
All types of deadlifts and: on straight legs, on bent legs, bending over with weights on the shoulders. When performing deadlifts on straight legs, you need to place your feet shoulder-width apart, keep your back straight and lean forward, moving your pelvis back as far as possible, your legs can be slightly bent at the knees at the lowest point. The same technique and “Good Morning” exercise (bending over with a weight on the shoulders) are the same, only the location of the weights is different. Number of repetitions - 12-20, 3 sets.
Lunges- performed either with dumbbells in hands, or with a barbell on the shoulders. Take a big step forward, then with a straight back you need to squat down until the knee of your back leg touches the floor, return to the starting position and change legs. The number of repetitions for each leg is 12-20, 3 sets.
The most effective isolated exercises for the press with a load include:
- Lateral press with a load clamped by the shins. You need to lie flat on your side, lean on the forearm of your lower arm, place your other hand behind the back of your head and do crunches, lifting both straight legs with weights. This exercise pumps up your lateral abs and makes your waistline more expressive. Repeat 30 times on each side.
- Weighted leg raises. You need to take a lying position on your back, place your palms under your buttocks. Hold a weight between your feet, raise your legs 15 cm up and make circular movements with them. Perform 12-30 times.
- Weighted bar. During the exercise, additional weight is placed on the back.
As additional weight, you can use a special leather sports ball, a homemade pillow filled with sand or something else heavy.
Exercises for losing weight on the stomach and sides
If you devote 10 minutes to exercise every morning, then after a few months you can significantly reduce the size of your waist and sides. Recommended exercise program:
- Vacuum - 10 repetitions.
- Jumping Jack - 1 minute.
- Burpees - 10 reps.
- Any crunches - 3 sets.
- Plank - from 1 to 8 minutes, depending on physical abilities.
This daily warm-up not only promotes weight loss, but also improves overall well-being, strengthens the immune system and speeds up metabolic processes. Performed before breakfast, it starts the body and already during the first meal the metabolism is active.
Mandatory exercise rules
In order for abdominal muscle training to bring maximum effect and benefit, you must follow these rules:
- Exercise some time after eating, but not immediately after it. Those that are correctly performed on an empty stomach are effective only if this condition is met.
- The exercise technique is of great importance - twisting and exercises using weights should be performed at a slow or medium pace, controlling your posture - the back should be straight, not arched or rounded. You need to fixate at the most intense point for several seconds.
- The success of training is possible only if it is done regularly.
- Without eliminating foods that provoke fat deposits in the abdomen and sides, and reducing portion sizes to normal, the effect will be the opposite: the muscles will increase, but the fat layer will remain the same. The end result is that your overall waist and abdomen will grow by 2 cm on average.
- The maximum result is achieved if you combine several types of physical activity at once: with or without weights, cardio training and walking.
- When performing the exercise, you need to breathe correctly: before starting it, you need to inhale, at the most difficult point, exhale, then inhale again and return to the starting position.
Using a hoop
Helps for losing weight in the abdomen and sides and the headband. There are many types of them, from regular plastic ones to hula hoops with magnets. Recommendations for using this design:
- The effect will be noticeable only if, in addition to exercise, you follow proper nutrition and drinking regime.
- You need to start with short workouts (5 minutes), gradually increasing their time to half an hour.
- Before you hula hoop, you need to perform a set of breathing exercises, this will increase the effectiveness of the workout.
- It is best to twirl the hoop on an empty stomach, and eat food no earlier than an hour after it.
- The correct technique is considered to be one in which the shoulders and hips practically do not move, the range of motion of the waist is minimal, and the abdominal muscles are maximally tense.
- To avoid harm to the skin, it is recommended to wear a thermal belt.
Regular use of a hoop is as effective as a professional massage.
What muscles of the abdomen and sides does hula hoop train?
Since the height of the hoop can be adjusted during training, you can use it to train all abdominal muscles: upper, lower and lateral abs. In addition, the advantages of its use include:
- Strengthening the back muscles;
- Strengthening the spine;
- Improved skin condition;
- Acceleration of metabolism due to blood flow;
- Massage of internal organs, in particular the gastrointestinal tract, which has a beneficial effect on the digestion process.
Walking
Anyone who wants to lose weight is recommended to take long walks in the fresh air. People who, for some reason, cannot run, are recommended to replace this exercise by walking outside or on a treadmill. This method is not as effective as more intense exercise, but it is safer for the joints and much easier to implement.
You can walk at the stadium or in the park at any time of the day, get off 2 stops earlier and walk to your destination, and refuse elevators.
To quickly lose weight, it is advisable to walk at least 10 km a day, which in time equivalent is approximately 2 hours. To monitor these indicators, it is recommended to get a special watch with a pedometer.
Running
Running is considered one of the best physical activities for losing weight in general and for burning fat in the abdomen and sides. There are 2 types of this activity:
- Long (at least 40 minutes) jogging.
- Interval running is the most effective for fat burning. Its essence is that you need to alternate 5 minutes of jogging with 1 minute of running at the fastest possible pace.
Cardio workout
- Various jumps: on a skipping rope, “Jack jumps” (when during a jump, legs are crossed or spread to the sides and clapping hands are performed above the head), on an elevated surface.
- Climbing on an elevated surface or walking on an orbit track.
- Exercise “Burpee”, which consists of changing 5 positions in 1 execution: standing with straight arms raised up, squatting, on hands and toes with emphasis on the floor, squatting, jumping up.
- Cycling.
All of them involve a large number of muscles, promote active fat burning, train endurance and speed up metabolism.
Swimming
Swimming is considered one of the most harmless ways to lose weight and remove belly fat. During such activity there is practically no load on the musculoskeletal system, unlike other cardio training. Therefore, all people with a lot of excess weight and joint diseases are recommended to give preference to swimming.
The advantages of this sport:
- A lot of calories are lost, on average 3 times more than with other types of cardio exercise.
- Hydromassage.
- If you swim in the sea, minerals and salts have a beneficial effect on the skin.
How to swim correctly for weight loss:
- Warm up before swimming.
- Give preference to styles such as butterfly and crawl for a flat stomach, backstroke for the sides.
- During training, alternate free swimming with intense swimming and at the end relax in the water for 5-7 minutes.
- The duration of the lesson must be at least 45 minutes.
- Training should be carried out an hour and a half after eating.
Video: exercises for losing weight on the stomach and sides at home
The video shows the most effective and easiest exercises to do at home. We recommend that you carefully review the technique of each of them and create your own personal training program at home, using the tips.
Interesting video:
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