Exercises for the sides and waist - we train the oblique muscles. The best exercises for losing weight on the abdomen and sides Exercises for the abdomen and sides for women at home

The stomach is considered the most problematic area for women. It doesn’t take much time for fat to accumulate on it, but it can take several months to get rid of it later.

There are a huge number of factors due to which fat and extra pounds can accumulate on the stomach. In order to get rid of this, you need to watch your diet and do some abdominal exercises that you can do at home.

According to statistics, most women are not happy with the appearance of their belly. And this is understandable, because the folds are noticeable to others and do not look very attractive. And most women who dream of losing weight resort to various methods and methods, including fasting. Not many people know that in order to look decent and fit, you just need to stick to a certain diet and do a few simple abdominal exercises.

Causes of fat and extra pounds

According to doctors, there should be a small amount of fat on the stomach, because it serves as a kind of protective barrier for all internal organs and bones. But excess body fat should be a matter of concern. So what causes extra pounds and belly fat?

1. Genetics, as you know, is a stubborn thing. It is believed that if a grandmother, grandfather or mother has problems with fat deposits, then they can pass on to the heirs. The most common shapes are “apple” and “pear”. If you get a “pear” shape, then the extra pounds go to the lower part of the body, but if you get an “apple” shape, then to the stomach.
2. Poor metabolism. Over the years, metabolism slows down significantly. This is what leads to the accumulation of fat in the abdominal cavity. It is known that women are more predisposed to belly deposits than men.
3. Binge eating. If you eat much more than you should on a day, then you can’t do without extra pounds.
4. Sedentary lifestyle. If you spend a lot of time near the computer or TV and there is absolutely no physical exercise, then you will gain extra pounds in the shortest possible time.
5. Stress, nervous tension, illness. Stress or illness have a significant impact on any body, especially women. Stress and nervous tension increase the level of cartisol in the body, which can cause deposits to appear on the waist and abdominal cavity.
6. Any hormonal changes. This is especially true for women whose age has long exceeded 40 years. The amount of fat in the body may increase in proportion to body weight.

Effective abdominal exercises

Exercises to lose belly fat are very important. The most important thing is to perform them and clearly understand that the effect can only be achieved if such exercises are constant and combined with a certain diet.

Let's look at what exercises are most effective and important for losing weight in the abdominal area:

1. Vacuum

A fairly easy exercise that involves breathing. Standing on all fours, supporting your body on your elbows and knees, take a deep breath with your stomach relaxed. When exhaling, the stomach should be tense and pulled in. You need to hold this position for 30 seconds.

2. Leg raise

Sitting straight on a chair, your arms should be placed at your sides, palms down, so that they are under your feet. As you exhale, you need to raise your knees so that they are pressed as close as possible to your chest. You should hold this position for up to 10 seconds.

3. Tilts to the sides

Exercise for the abdomen and sides. Standing straight, feet shoulder-width apart, arms should be raised above your head and folded. The torso must be tilted to the left so that a stretch is felt on the right side of the body. Ideally, you should hold this position for 15 seconds. Returning to the original, the same must be done with the right side.

Plank with twists

This exercise has a beneficial effect on the abs, hips and lower back. It is necessary to take a plank position so that your elbows and toes touch the floor and your body is as level as possible. You should hold your body this way for 30 seconds and turn into a side plank position. Hold on toes and forearm of one hand (right, then left) for about 30 seconds.

Twisting

The most popular exercise for a flat stomach, which is distinguished by its ease and excellent results. You need to lie on the mat - face up, bend your legs, and your entire foot should be on the floor. Place your hands behind your head, inhale, and lift your upper body off the floor. You need to twist as much as possible, pressing your head as close to your stomach as possible. You need to exhale while lifting.

Oblique twist

The essence of this exercise is very similar to the previous type. You should lie on the mat, hands behind your head, legs bent at the knees, but so that your feet do not touch the floor at all, but are as if suspended. The upper body should be lifted as in a simple twist, but the right shoulder should be rotated towards the left. The left side should remain motionless on the floor. The same must be done for the other side.

Twisting bike

You need to lie on the floor, hands behind your head, raise your legs, then bend your knees. The right knee must be pulled towards the chest, then the left and constantly change them. At the same time, the upper body should be raised. It feels like a bicycle is spinning. The knees should be pulled towards the chest as much as possible, while the stomach should be tense.

Crunches with legs raised

You need to lie down on the mat face up, stretch your legs up and cross them. Raise your upper body as high as possible and try to reach your feet with your hands. It is very important to monitor your breathing, exhale when raising the body, inhale when lowering.

Listed above are several simple and affordable exercises that will easily help you get rid of fat and extra pounds. By devoting up to 20 minutes a day to such exercises at home, you can not only get a flat stomach and a chiseled waist, but also remain healthy and beautiful for many years.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Content

Excess fat deposits often accumulate in the waist area. As a rule, this problem occurs in men, but girls sometimes look for effective exercises for losing belly fat in order to get flat abs at home in a few weeks. You should immediately prepare yourself that the desired result will only be achieved after a couple of months of training and dieting. Real progress will be achieved by reducing body fat and strengthening the abdominal muscles.

What exercises should you do to lose belly fat?

To choose the right complex for weight loss, you need to understand how you can achieve beautiful abs. To form a beautiful waist, you should not only start burning the fat that creates folds on the sides, but also strengthen the muscle corset. Even in thin girls, the abs are not always flat and stick out slightly, this indicates weak tone of the abdominal group.

Not every exercise to remove belly fat needs to pump up muscles. You should separate the goals of building muscle mass and strengthening it. If you only do crunches, your waist size will not only not shrink, but will also increase. Therefore, trainers do not recommend doing classic abdominal workouts too often. There are more effective options for how to remove belly fat through exercise.

Abdominal exercises

To get a slim figure, you should sign up for fitness classes. The program includes anaerobic and aerobic exercises, which are aimed at burning excess fat deposits. It is impossible to achieve a reduction in the layer in any specific place, because the body loses weight in all places at the same time. Due to individual anatomy, some people lose weight faster in certain areas.

Physical exercises to lose belly fat should begin with cardio exercise, which will provide a fat-burning effect. This will help start metabolism, improve metabolism, saturate the cells with oxygen and other useful substances, and force the body to break down fat cells into energy. You can start training for the abdomen and sides with:

• jogging on a treadmill or street;
• cycling or exercise;
• swimming;
• Pilates

For a flat stomach

If you perform movements with a high number of repetitions, you will achieve muscle growth. This may be interesting for men who want voluminous, sculpted abs, but it is not at all necessary for girls. It will also have little effect if you do not get rid of the fat layer. To get a beautiful waist, you need to do an exercise for a flat stomach. They are aimed at strengthening muscle fibers, not building them up. For these purposes, you don’t need to select many options; a few will be enough for a complex. There are such effective exercises for losing belly fat:

1. Classic crunches. Not the most effective, but an option to tighten your tummy. Lying on the floor, begin to reach your chin towards your knees. It is important that you do not lift your body using the lumbar muscles, but specifically strain your tummy. Rise to the exit and lower back down as you inhale.
2. To train the transverse muscles (sides), you should perform crunches with rotation. Lie on the floor, hands behind your head, stretch your right elbow to your left knee, then your right elbow to your left. This is a good option for pumping longitudinal muscles, but you should not get carried away with them so as not to increase your waist size.
3. Gymnastics video. This is already a complex exercise option for strengthening several muscle groups at once. When performed correctly, you will use your abs, back, and side muscles. A simple option must be performed on your knees, spread something soft. Start slowly rolling forward on the roller without touching the floor with your body, then return to the starting position.

For slimming the belly and sides

To lose weight, you need to follow a diet and do exercises that will start the fat burning process. These are high-intensity workouts, so exercise for losing weight on the stomach and sides is not suitable. Not an easy, but very effective complex will come from circuit training. This program alternates abdominal and waist exercises with cardio, which helps ensure rapid weight loss and muscle strengthening. You can conduct such training in the gym or at home. Example program, you need to repeat 4-5 circles:

1. Jumping rope for about 3-4 minutes.
2. Side bends, 20 in each direction.
3. Classic crunches.
4. Jumping rope.
5. Plank.
6. Side crunches.
7. Side bends, 20 in each direction

Fat burning

When it comes to fat-burning training, we mean high-intensity training. Effective exercises for losing belly fat are any cardio exercise that accelerates metabolic processes and metabolism. Only this type of training will help you achieve weight loss and a flat tummy. Exercises to burn belly fat raise your heart rate to such a level that the body begins to extract energy from fat rather than carbohydrates (glycogen). This can only be achieved if the duration of cardio training is at least 30-40 minutes.

To lose weight in the lower abdomen

Some people mistakenly believe that the abs have an upper or lower section. During the workout, all parts should be pumped effectively. How much the upper or lower abdominal muscles will be involved depends on the athlete’s ability to follow the technique. Exercises for losing weight in the lower abdomen will help emphasize the load in this area. Here is one option for performing such a movement:

1. Lie on the floor, grab something stable with your hands.
2. Start raising your legs straight.
3. Stop them at a level when there is an angle of 30 degrees between them and the floor.
4. Hold in this position for at least 30 seconds.
5. Repeat the movement 4-5 times.

Plank

There are workout options that can help make your muscles firm, strong, and keep them toned. The plank exercise for losing weight on the abdomen and sides is universal and static; it also helps to train the hips, buttocks, shoulders, and lower back. At the same time, you do not build muscle mass, but only strengthen it. This is one of the effective exercise options that will make your tummy flat and even. Exercises for losing weight on the stomach and sides must include a plank. It does this as follows:

1. Place something soft on the floor so that you can stand on your elbows for 2-3 minutes.
2. Position yourself as if you were doing a push-up. Then lower yourself from your palms to your elbows.
3. Keep your body absolutely straight and avoid arching your lower back or hunching your back.
4. This position will force your shoulders, abs, lower back, lateral muscles, buttocks, and thighs to simultaneously tense.
5. Using the same principle, you can perform a side plank, which will help you fight your sides more effectively.

Breathing exercises for losing weight on the abdomen and sides

Yoga came from Eastern culture, which has firmly taken root in other countries, is considered an effective training and is popular among all ages. Breathing exercises help effectively achieve weight loss when performed correctly. One of the options for fat-burning training is a vacuum. This movement is relatively easy to do, but it is important to follow the technique, because if performed incorrectly, you may feel dizzy and nauseous.

The vacuum helps to train the entire abs and engages and increases the tone of even the deep muscles that prevent the tummy from sticking out. With 1 lesson a day you can tighten your abs and make them flat. The vacuum is performed according to the following algorithm:

1. Take a deep breath.
2. Then sharply inhale through the nose and exhale completely again, there should be no air left anywhere at all.
3. Tighten your abs and hold in this state for 10-15 seconds.
4. Then you can relax it and catch your breath.
5. Repeat 3-4 times, over time the amount can be increased.

There are several nuances that need to be taken into account during such training.

The stomach is a problem area for all people who are losing weight or dreaming of losing weight. Fortunately, losing belly fat is not at all difficult with the help of a diet and a set of simple exercises, presented below in photo and video format.

Clinical picture

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You can endlessly do crunches and pump up your abs, but you won’t be able to lose weight without doing it. Proper nutrition is a huge plus for achieving results.

Warm-up

Any physical exercise should begin with a five-minute warm-up. This could be a jump rope, a hoop, running and squatting in place, bending to the sides, and so on. The main thing is to thoroughly warm up the muscles and joints, get the blood flowing and prepare mentally for the upcoming loads.

Next, we move on to simple exercises for losing belly fat at home. For the first few weeks, try not to change the order of exercises and do everything strictly according to the instructions. If you can't do the required number of repetitions, don't be discouraged. After two or three workouts you will master them.

Exercise Photos

Exercise 1: alternate leg raises.

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Lie down on the floor with a blanket or rug underneath you. Raise your legs up as shown in the photo. Then lower your left leg without touching the floor at the bottom and lift it to the starting position. Then do the same with the right leg and so on. Continue the belly slimming exercise for 45 seconds.

Area to be trained: lower and upper abdomen.

Exercise 2: crunches lying on the floor.

Take position 1, as shown in the figure above, with your hands behind your head and your legs bent at the knees. Then we begin twisting alternately to the right and left. At the top point of the exercise, you need to touch the back of your thigh with your palm. We do 20 times in each direction.

Exercise 3: continue to burn the sides.

The following exercise for losing weight on the sides is very effective and, despite the apparent difficulties of its implementation, can be easily performed at home.

Take the first pose as in the photo, bend your right arm at the elbow and place it to your right side. This exercise requires extreme concentration and tension in the abdominal and side muscles. Once you are in the correct position, begin moving your waist up and down, being careful not to let your stomach weaken at the lowest point. After 20 repetitions, turn to the other side and do the same.

Exercise 4: Side turns.

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This is similar to the classic ab exercise at home, but complicated by crunches at the top of the rep and a stiff core. Great for working the upper abdomen and oblique muscles - i.e. those same unfortunate sides. The effort required to hold the torso at a 45-degree angle creates an additional static load.

When the natural balance between the amount of calories consumed and consumed is disturbed, excess fat begins to be deposited in the human body. In women, this occurs mainly in local areas: the thighs, stomach, sides and buttocks are usually the first to take the blow.

Some women find it difficult to lose weight in the abdominal area (for many, fat mass increases in this area, especially after childbirth), for others it is in the area of ​​the hips and buttocks, and for others, their sides are treacherous. Today our topic will be exercises for losing weight on the stomach and sides. Due to the frequent accumulation of fat deposits on the abdomen in men, this set of exercises is also suitable for them.

It is necessary to combat excessive fat deposits on the sides and abdomen after childbirth using a comprehensive method: combining proper low-carbohydrate nutrition, strength training, cardio exercises (running, swimming, aerobics, cycling) and breathing techniques, and you can quickly get rid of the hated " lifebuoy."

To quickly lose weight in the abdominal area, you do not need expensive advanced equipment and exercise equipment and a gym membership; just being at home is enough.

In just a week of daily exercise for 15 minutes, you will get rid of sagging and protruding belly fat after childbirth, strengthen your abdominal muscles, and at the same time increase your popularity with men.

Action plan

The chosen type of physical activity is determined by the degree of need to get rid of fat deposits.

Provided that fat has managed to be deposited not only in the abdominal area, but also on the legs and buttocks, light aerobic effective exercise is suitable (morning jogging, gymnastics, shaping, volleyball, water aerobics, jumping rope, standing leg swings, etc.). In other cases (including after childbirth), strength exercises at home will be required.

You shouldn’t stick to a strict diet while getting rid of deposits on your sides and stomach, but in any case you will have to change your eating habits. For women after childbirth, it is enough to simply speed up their metabolism; for this, it is best to combine abdominal exercises with refusing to eat after 18:00. For men, we recommend that you stop drinking alcohol and smoking for a while.

We also advise you to avoid consuming fried foods with an abundance of fatty oils, processed foods, buns, and carbonated drinks. Instead, you need to get used to eating protein foods, dried fruits, vegetables and drinking at least one liter of clean still water.

The optimal scheme for losing weight in the abdominal area for women and men is considered to be doing exercises every other day, when relaxation follows intense exercise.

Duration and intensity of classes

The ideal time for maximum manifestation of the effect of exercises at home is considered to be periods from 11 to 14 hours, as well as from 18 to 20. Another mandatory condition for productive training is eating at least 2 hours before the start of classes. Also, you should not perform exercises 2 hours or less before going to bed.

Each workout at home should begin with warming up the muscles. Of course, those who adhere to a sedentary lifestyle will have a hard time at first, since the activated muscles, joints and tendons will begin to ache, but after a week everything should return to normal.

Don’t worry: this problem affects both men and women, the latter, including after childbirth. To reduce the level of aching pain, perform stretching exercises after exercise (for example: standing, grab the back of your ankle, pull it towards your buttocks). Those who want to continue training for longer than a month should think about increasing the load, since getting used to the intensity level reduces the effectiveness of the training.

Exercises

The famous fitness trainer, TV presenter and favorite of men Anita Lutsenko, laughing, claims that if you are unable to tie your shoelaces due to your own large belly (appeared from sitting at the computer or after childbirth), then it’s definitely time to do something about it!

Example of a set of exercises

• standing, we swing our legs left and right: 20 times on each side. This exercise strengthens the oblique abdominal muscles and stimulates the burning of excess fat in the abdominal area;
• running in place, jogging, jumping rope;
• bodyflex exercise from Anita Lutsenko: resting our hands on our hips, we pull our stomach in, trying to bring our ribs forward;
• One of the main elements of yoga is the plank. It is enough to take a push-up position and keep your body weight off the ground as much as possible. This exercise strengthens the muscles of the anterior abdominal surface;
• A classic exercise familiar to us from school physical education lessons is the abdominal pump. Bend your knees and bring your heels together, pull your torso towards your thighs, touching your head to your knees;
• Let's modify the previous exercise by spreading the knees to the sides. Anita Lutsenko calls this pose “diamond.” Its effectiveness is much higher than the classic version;
• lying on your back, arms to the sides, legs connected and turned to one side;
• standing, tilt the body alternately in one direction or the other;
• another exercise from Lutsenko: standing, stretch your arms up, lean forward (touch the floor with your hands). Then, resting one hand on the floor, lift the other up and turn your torso to the side. Hold the pose like this for about one minute.

Many people are interested in the correct duration of training and its intensity. Anita Lutsenko's weight loss program for women and men offers short interval training with non-stop approaches to speed up metabolism. Coach Lutsenko advises performing 3 or 4 exercises, 2-3 approaches for each. One approach includes 15-20 exercises.

Don't stop there

The modern accelerated pace of life dictates its own rules, the implementation of which is difficult to combine with careful self-care. A sedentary lifestyle provokes an increase in fat deposits in the abdomen and sides; in the fair half, poor abdominal condition often occurs after childbirth. In order to get rid of the hated fat layer, as well as regain the attention of men, we advise you to regularly perform effective exercises from Anita Lutsenko and adhere to the rules of a healthy diet.

It will be important to regularly browse sports sites on the Internet to find out what new techniques and approaches can be used to lose weight. And with getting rid of extra pounds, your good mood and good spirits will return!

Even the thinnest waist can be ruined by unsightly ridges that appear after childbirth or sudden weight gain. To get rid of them, you need to perform special exercises for the sides and abdomen, which will help tighten the ligaments and skin.

Fitness exercises without equipment

At home, it is not always possible to use special dumbbells or barbells to eliminate fat accumulations, but even without them there are quite effective exercises from the sides.

The simplest option is bending from side to side. You need to place your feet slightly wider than your shoulders and extend your arms across your body. Take turns bending in different directions, while raising your free hand (which is not at an angle of inclination). The main thing is not to bend over too quickly; the muscles should tense during flexion and extension. Repeat as many times as possible, in two approaches.

In order to quickly remove fat sides, you need to combine several types of this exercise in one approach, as if creating an easy super-set. After finishing simple tilts, you need to start to slopes with turns. They will help warm up the oblique muscles.

Next, let's proceed to press. There are many options on how to pump up your stomach at home and thereby eliminate the roller. For example, you can lift the upper and lower abs in turn. Some celebrities even do both at the same time.

How to properly pump up abs for women:

1. You need to lay an exercise mat on the floor - it will provide the necessary surface rigidity. Depending on the structure of your spine, you may need to place a pillow under your lower back;
2. We put our hands behind our heads and begin to lift our abs;
3. We repeat the maximum number of times, then immediately begin to raise the torso. In this case, heated ligaments give the greatest impact;
4. Many athletes recommend doing crunches to tighten the oblique muscles of the torso and reduce the waist. It should be noted that they are not suitable for girls who want to reduce their sides. Theoretically, of course, the fat will go away, but instead you will become the owner of fairly wide muscles, which will still visually burden your waist.

But at the same time, crunches are the best exercise for quickly burning excess fat on the sides. Only girls need to do them a little differently. When you lift your body, at the end point you need to tense your abs even more than they are tense at this moment. Then slowly release it and lower yourself.

For a flat stomach and round sides you simply must do leg crunches. This is a comprehensive exercise that also helps tighten the pelvis after childbirth and strengthen the front of the thigh. Starting position: on the floor with a ball or bottle sandwiched between your legs. The knees are bent at an angle of 90 degrees. Tilt them to the sides along with the ball, trying to touch the surface of the mat.

Since many exercises for the lateral muscles require bending and twisting, mill combines all options. This is the perfect way to round out your sides in a feminine way. Place your feet shoulder-width apart, spread your arms in different directions, they should be straight, as should both knees. Bend over and start swinging your palms to the sides. Do as much as you can.

Bodyflex exercises for losing weight on the sides and lower abs can also be easily done at home. For example, the most effective of this technique is the following. You need to sit in the basic breathing position, knees bent and tucked under you, hands free. Inhale and move your left arm to the right side; as you exhale, you need to reach the maximum point of inclination and stay in this position for a while. Do the same with the other hand. In addition to a slim waist, this exercise guarantees increased flexibility in the back and legs.

This whole set of exercises for the sides will help you complete training on a gymnastic ball or fitball. She will remove all excess from the lower tummy and waist. You need to lift your body on it, jump, do push-ups. This is also a great way to quickly warm up the body before exercise.

Video: side exercises
https://www.youtube.com/watch?v=AcJQA-RKfAg

Exercises in the fitness room

Of course, doing it at home is simple and pleasant, but the most effective exercises for the abdomen and sides are performed in the gym. This is explained by the huge number of different exercise machines and dumbbells. Used to quickly reduce the abdomen and sides roman chair. This simulator is designed to pump up the abs and gives much greater results than simple lifting of the body from the floor.

You need to sit on a chair and put your legs under the bolsters, while your hands hold your head so that your neck muscles do not sway instead of your abs. Begin to lift your body, making sure that the load does not transfer to the front of the thigh. Do as much as you can.

Most women have simply excellent exercises for the waist and abs with dumbbells. They help provide some weight during exercise. You can start with the smallest ones - from a kilogram to two, but you don’t need to dwell on them. Take the dumbbells in your hands and bring them to your head, they should be at ear level. To strengthen your abs and remove creases, you can swing on a Roman chair or just from a straight bench. Holding the dumbbells near your ears, lift your body up.

A good exercise that will help you get rid of fat on your sides, stomach and tighten your back muscles is vertical bends with dumbbells. The main difference between this option and the classic dumbbell row, which helps to increase the deltoids, is that it has a very small amplitude of execution. You need to take dumbbells and carry them on straight arms above your head, then bend from side to side as many times as possible.

It is worth noting that the press is involved in almost all exercise machines and devices. Eg, squats will help comprehensively tighten the muscles of the body. They will get rid of ears, sides and sagging legs. How to squat with a barbell:

1. Feet shoulder-width apart, it is recommended to place mats under the heels;
2. The bar lies on the shoulder muscles, while inhaling we squat - while exhaling we stand up;
3. It is very important to ensure that your knees point in different directions;
4. Keep your back straight at all times, do not bend it, otherwise this exercise can cause harm.

Photos after squats convince that the girls did not become jocks, but acquired more sinewy and prominent muscles. It is also a good option for removing deposits in the gluteus maximus area.

Likewise bench press can be used not only to tighten the pectoral muscles, but also to develop the abdominal ligaments. Lie down on a bench, your feet should be on the floor, resting on it. As you inhale, remove the barbell from the holders and lower it to your chest, while exhaling, lift it up. Repeat up to 15 times.

And the latest exercise to restore back flexibility, thin waist and flat tummy is deadlift. This is a rather complicated but effective option to get rid of fat folds. Barbell on the floor or lower mounts, back straight, feet shoulder-width apart. We lower the barbell as we inhale until it hits the floor, and raise it as we exhale. This is also a great activity for the hamstrings and buttocks.