Exercises for the abdomen and sides to remove fat from the waist. Effective exercises

4 November 2020

Марийка

Exercises to slim the sides and abdomen allow you to achieve a slim and beautiful waist and lose extra pounds.

The reasons for the appearance of fat on the waist

Fat deposits do not always appear due to excessive food intake.

Sometimes, there are other reasons for its occurrence:

slow metabolism;
genes;
pregnancy;
hormonal disorders;
disease;
stress;
age;
incorrect posture;
lack of physical activity;
eating large amounts of food;
overuse of sweets and excess of fast carbohydrates.

To avoid excess fat on the waist and sides, there are a few steps to follow:

Nutrition must be correct and balanced. The number of meals should be 4-5. Harmful products should be excluded.
It is necessary to incorporate training into daily life. They must alternate: a day of energy, a day of cardio.
Sometimes it is necessary to clean the intestines.
After sleeping, you need to drink a glass of water to start metabolic processes.
You can use different creams and give a massage.

How to determine the amount of fat?

Fat reserves must be present for the female body. They protect internal organs and are involved in many processes. However, everything should be fine.

There are several options for measuring body fat:

Method	Description
1. Body mass index.	You can use your body mass index to find out if you have excess fat in your body. It is calculated as follows: body weight in kg divided by the squared height, indicated in cm. If the value obtained is greater than 25, the person is overweight. An indicator of 18, 5 to 25 is considered the norm, but all of these values also depend on age.
2. The proportion of the abdomen and hips.	Use the tape to measure the widest part of the leg and the narrowest part of the waist at the navel. And divide your waist in cm by your hips. The ideal ratio is 0, 7. Anything above the norm is considered excess fat.
3. Waist circumference.	An acceptable indicator is considered a waist size of 80 to 89 cm. If the value is higher, it is necessary to solve this problem.

How to choose exercises for the sides and abdomen

For waist and sides, it is necessary to select exercises that aim to work the oblique muscles of the abdomen. They have to use the press.

The following types of exercises should be included in the training:

twists and turns in various designs;
flexion exercises;
presence of turns and reversals in training;
aerobic activity.

The girl performs an exercise to lose weight on the abdomen and sides

Exercise resources

Lateral and abdominal exercises have several features:

It is necessary to follow the correct execution technique.
Warming up before and stretching after training are mandatory.
We need to pay more attention to cardio, but also don't forget about strength training.
There should be at least 3 classes per week.
A set of exercises for the waist and sides should consist of a load designed to develop the upper and lower pressure, as well as the oblique muscles.
Special attention should be paid to the vacuum exercise.
A fitball is perfect for reducing stress on your spine.

Heating

Warm up before doing any exercise. It takes a while (about 4-8 minutes), but it helps prepare your body for the next load.

The heating should include:

cardiovascular exercise;
working with the joints (from head to legs);
small section;
respiratory work.

The entire workout is done at a moderate pace and without bumps. Before doing the side and waist exercises, they need to spend more time warming up.

An example of a pre-workout warm-up exercise:

Running in place.
Inclination of the head in a circle.
Mill exercise.
Lunges.
Exercise to restore the respiratory system.

Twists

Lateral and abdominal exercises have many variations. This also includes push-ups, which are one of the well-known abdominal exercises.

They are great for removing fat from the sides and making your waist thin. For twisting, the position of the back in a slightly bent position is important. This training must take place with the mandatory observance of the execution technique, otherwise the desired result will not be achieved. There are several torsion options.

They all aim to pump different muscles in the abdomen and sides:

;
;
;
side;
with elevated lower limbs.

Regular crunches work actively on the upper press.

Classic crunches should be done as follows:

The limbs are bent at the knees, the feet are on the floor, the arms are behind the head.
As you exhale, lift your chest. The loin remains on the ground and the head does not move.
All movements must be performed with the abdominal muscles.
Hold for 2-3 seconds in this position. The muscles of the press must be tense.
As you inhale, go down and relax again.
Do 2-4 sets of 10-15 repetitions.

Reverse crunches

In reverse flexions, lower pressure is involved.

Reverse twists are performed a little differently:

You need to position yourself on the mat. Put your hands behind your head. Lift your legs bent at the knees so that they are parallel to the surface.
Exhaling, pull your knees against your chest, your lower back and pelvis should be raised off the floor.

Hold for 2-3 seconds. and when inhaling, return to the initial state.
Perform 2-4 repetitions 10-15 times.

Oblique pushups

Oblique twists work well on the sides and go around the waist.

Lie on the carpet. Bend the right leg at the knee and place the left leg on the right.
The right arm is behind the head, the left is extended forward.
As you exhale, stretch your right elbow toward your left knee.
Return if inhaled.
After a few repetitions, change your position and turn to the other side.

Leg Curls

The curvature or corner of the leg pays more attention to the upper and lower abdomen:

Lie on your stomach. The back is firmly pressed against the floor and the arms are located behind the head or crossed across the chest. Lift your legs off the floor and bend your knees at a right angle.
As you exhale, lift your rounded back and contract your legs slightly.
Try to reach your knees with your head, not your chin.
Do not tear your lower back. Repair for a few seconds.
Taking a deep breath, take the starting position.

Lateral pushups

The side curls help to develop the oblique muscles of the abdomen and are responsible for shaping the waist.

This exercise is performed according to the following principle:

You need to lie down on the carpet. Put your hands behind your head. Legs bent at right angles, turn to the right.
On exhalation, the body stands up, the lower back and the head are not involved.
As you inhale, lie down again.
Do a few repetitions and switch sides.

Cheering the bike

The exercise bike works not only as lateral pushups, but also develops the muscles of the entire press:

Press your back against the floor and place your hands behind your head. Lift your legs bent, forming a right angle.
Lifting the shoulder blades and rounding the back, we extend the right elbow to the opposite knee. At the same time, the right leg is stretched. We repeated the movement with the left elbow.
Moderate time is best.

Turned board

The plank exercise is versatile. This can be done every day. The advantage is that it takes a while for the board, but gives an excellent result. Many muscles are involved in the execution process, depending on the option.

The plank exercise has many different functions:

Allows you to strengthen your muscles and, at the same time, gives a small load on your spine.
The board reduces back pain and strengthens the muscle corset.
A few minutes of this activity will speed up metabolic processes and burn more calories than squatting or twisting.
Thanks to the board, you get a uniform posture.
The board increases flexibility and develops balance.

The hip pivot board allows you to work on your stomach and sides:

Stay on a regular board. Emphasis on elbows, feet on toes. The pelvis and head do not need to be lifted with force.
Turn your pelvis to the right. The leg to the knee will be on the floor and the hip will hang. The left foot is on the right.
Return to the straight position.
Switch to the side. The turn is made on expiration.
Perform these turns 20 to 50 times.

Reverse bar

The rotating board allows not only to strengthen the muscles of the entire body, but also to work on the stomach and sides:

Position yourself like a normal board. Focus on your elbows, feet on your toes. The pelvis and head need not be raised.
Turn your body to the left and raise your left right arm above your head. The legs do not change position.
Return to the normal position.
Repeat everything on the right side.
Number of repetitions from 20 to 50.

Lunges with curves

The thrusts of the legs allow you to work the muscles of the glutes and legs. And if you add twists to that, the lateral muscles of the abdominal part are involved in the process.

There is nothing difficult in this exercise:

Slightly spread your legs and arms along your body.
Move forward with your right foot at a right angle. The left leg is slightly bent at the knee.
The back is straight. The arms are extended forward. You can take a ball or dumbbells in your hands.
Turn your body to the right.
Return to the starting position.
Repeat the movement with your left leg.
Do 2-3 repetitions 15-20 times.

Side curves

Another well-known and simple exercise is the side curves. They help to remove the sides and work with the obliques. For the best effect, use a dumbbell in the hand where the tilt will be performed.

The exercise is done like this:

Spread your legs shoulder-width apart and keep your back straight.
One hand must be on the belt, the other will stretch over the head towards the slope.
Do not bend your lower back, fold it to the side as low as possible.
The movements are made alternately to one side or the other.

Vacuum exercise

The vacuum is a breathing exercise that involves the abdominal muscles. They shrink and give the desired result.

Using a vacuum, you can achieve the following result:

reduce the waist;
getting rid of visceral fat;
removing a stretched belly;
exercise your abdominal muscles;
achieve a flat stomach;
reduces back pain.

For this exercise, it is important to inhale and exhale correctly and keep the abdomen in position.

This activity is best done in the morning before meals or at night before bed.

Choose a comfortable position (lying, sitting or standing, you can also be on all fours).
Take a deep breath through your nose. In this case, the abdomen must be extended.
Exhale through your mouth. The abdomen is strongly contracted. The breath is held.
Stay in this state for about 10-15 seconds.
Exhale slowly and relax your stomach.

Take a little breath and repeat again.
Perform 2-3 sets of 10-15 seconds.

Lifts of chair legs

Lifts use the lower abdominals and upper thighs.

It can be done not only at home, but also during work breaks.

Sit on a chair or bench. But not on the entire surface, but on the edge. Keep your spine upright. Hands hold the seat of the chair.
As you exhale, raise your legs, but not too high.
While inhaling, lower again.
Run at least 20-25 times.

Walking

Walking is the most accessible physical activity. It refers to cardiovascular training. To lose weight walking, you need to walk at a moderate pace for about an hour or 4, 5-7 km.

The pulse is also important. It should be 50-70% higher than normal. In the process of walking, about 300-400 calories are expended during that time. To get weight loss results, you need to walk every day or every other day.

During the walk, the excess fat does not disappear immediately. First, the body obtains energy from the breakdown of carbohydrates. Then glycogen kicks in. And somewhere after 40-45 minutes. the body absorbs fat deposits.

The best results are achieved in the morning, as metabolism is faster during this period. It is advisable to have a snack before training. Always have water with you. And as before any physical activity, it is necessary to warm up to warm up the body.

Running

The run differs from the normal run because the speed is low: about 5 to 7 km / h and the foot is completely flat. This type of cardiovascular training is suitable for beginners who can train resistance and train muscles for exercise.Unlike regular running, running puts little pressure on your joints.

To run, the heart rate must be around 120. It is best to run at night for 40-60 minutes. It is not advisable to do more exercise, as the body draws energy from the fat reserves after about 40 minutes. and lasts 10 to 15 minutes. In addition, the energy will be replenished by the protein in the muscles.

Running

Running is a form of cardiovascular training. It is very important to breathe correctly so that the pressure in the cardiovascular system decreases and the organs and tissues receive more oxygen.

For weight loss, it is best to do interval jogging, which features alternating fast and slow rhythms in an exercise. Running like this burns more calories than running. During a fast pace, you need almost 2 times more energy. Going at a slow pace allows you to recharge a little.

For running to help you lose weight, you need to run at least 3 times a week. The duration of such a lesson should be 25-30 minutes. With the right interval of execution, you can do this in 60 minutes. lose up to 800 calories.

Cardiovascular exercises

Lateral and abdominal exercises will be more productive with cardiovascular exercises. Cardiovascular training is an essential part of the fat burning process. They speed up metabolic processes and contract muscles.

Virtually all of the body's muscles are used during cardio. This training should last more than 30 minutes. The heart rate reading depends on the selected exercise.

Cardiovascular exercises that can help remove extra pounds from the waist and sides include:

swimming;
running;
run;
skipping rope;
cycling;
walking;
ice skating or skiing.

Swimming

Swimming in the pool is good for your body. Water exercise speeds up metabolism, which is a direct route to weight loss. When swimming, the whole musculature of the body is involved. For 60 minutes of active training, the body burns about 350-500 calories.

Swimming helps you fight extra pounds on your waist and on your sides. By visiting the pool 2 to 4 times a week and observing proper nutrition, you can achieve a slim waist.

Swimming in different styles is more productive. This will help to involve all the muscles at work. Cold water burns more energy, so the body needs more calories to keep warm.

For those who do not know how to swim and do not have different styles, water aerobics will be an excellent aid in forming the waist. Exercising in the water to lose weight on your abdomen and sides will help to stimulate your abdominal muscles.

Post-workout stretching

Exercises for the sides and abdomen, like any other physical activity, should end with a stretch. Stretching exercises help your muscles recover from exercise and release tension. The stretching duration is about 5 minutes. After an intense workout, you first need to bring the pulse back to normal, and then start a tug.

An example of post-workout stretching exercises:

"Cat" exercise.
Go down to your feet.
Hands crossed overhead.

Exercises in the fitness room

Lateral and abdominal exercises can also be done in the gym. A performance feature of a workout to lose weight at the waist and sides is that you canuse several additional simulators and devices:

;
exercise bike;
rowing simulator;
;
stepper;
fitball;
hoop;
bar;
dumbbells.

Circular training will help to achieve the best effect when several exercises are performed and the interval between them is about 15-20 seconds. The training plan should include not only cardiovascular exercises, but also strength training.

An example of a pair of exercises in the gym:

Side curves with dumbbells.
Working on a rowing machine.
Bench push-ups.
Rotation of the hanging leg.

Typical errors

Many people who set out to lose weight and lose fat make some mistakes:

When twisting, it is important to work the muscles of the abdomen and back, and not to stretch the head.
Sometimes the exercises are done incorrectly, which affects the final result.
It is not the number of repetitions that matter, but the quality of the performance.
Strength training should be alternated with cardio and always give the body a chance to rest.
Many people do not pay enough attention to warm-up and relaxation. And they are an important element that will help you avoid problems and tone your body.
Avoid starting with a heavy load, choosing a small number of repetitions and a short distance for running or walking is best. You can increase the intensity of your workout every day.
Often you find a time when a person plays sports, but does not observe proper nutrition. This must be done together, so it will be possible to achieve the desired. And so the muscles will appear, but they are not visible behind the fat layer.

Exercises aimed at the abdomen and sides help to bring them back to normal and remove excess body fat. For this training, you can use additional devices that will help to increase efficiency.