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

4 November 2020

Paweł

Side and belly slimming exercises allow you to achieve a slim and beautiful waist and lose extra pounds.

Reasons for the appearance of fat in the waist

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

Sometimes there are other reasons for their occurrence:

slow metabolism;
;
pregnancy;
hormonal disorders;
disease;
stress;
age;
incorrect behavior;
lack of physical activity;
eating large amounts of food;
Excessive use of sweets and overeating fast carbs.

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

Food should be correct and balanced. The number of meals should be 4-5. You need to exclude harmful products.
it is necessary to include training in daily life. They have to alternate: one day of energy, one day of cardio.
Sometimes bowel cleansing is necessary.
After sleep you should drink a glass of water to start metabolic processes.
You can use different creams and go for a massage.

How to determine the amount of fat?

Fat reserves must be present for the female body. They protect the 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. Calculated as follows: body weight in kg divided by height squared, shown in cm. If the value taken is more than 25, then the person is overweight. The rate is considered to be from 18. 5 to 25. But all these values also depend on age.
2. Ratio of abdomen and hips.	Use the tape measure to measure the widest part of the leg and the narrowest part of the waist to the navel. And divide the waist in cm from the thigh. The ideal ratio is 0. 7. Anything above the norm is considered excess fat.
3. Waist circumference.	An acceptable indicator is considered to be a waist size from 80 to 89 cm. If the value is higher, it is imperative to address this problem.

How to choose exercises for the sides and abdomen

For the waist and sides it is necessary to choose exercises aimed at working with the oblique muscles of the abdomen. They have to use the press.

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

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

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

Exercise Features

Side and abdominal exercises have several features:

it is necessary to follow the correct execution technique.
Warming up before and lying down after training is mandatory.
We need to pay more attention to cardio, but also not forget about strength training.
Must have at least 3 lessons per week.
The set of exercises for the waist and sides should consist of a load aimed at developing the upper and lower presses, as well as the oblique muscles.
Special attention should be paid to vacuum exercise.
A fitball is perfect for reducing stress on the spine.

Heating

Warm up before doing any exercise. It takes some time (about 4-8 minutes), but it helps prepare the body for the next stress.

Heating should include:

cardio exercise;
knot work (from head to toe);
small stretch;
breathing work.

All training is done at a moderate pace and without shaking. Before doing the exercises for the sides and waist, they should spend more time in the warm-up.

An example of a warm-up pre-workout:

Country running.
Tilt your head in a circle.
Milling exercise.
Lunges.
Exercise to restore the respiratory system.

Twist

Side and abdominal exercises have many variations. This also includes crunches, which are one of the popular abdominal exercises.

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

They all aim to get rid of different abdominal and side muscles:

vice versa;
regular;
oblique;
ana;
with raised lower limbs.

Regular piles work actively in the upper press.

Classic crunches should be made 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 thigh remains on the floor and the head does not move.
All movements should be performed using the abdominal muscles.
Hold for 2-3 seconds in this position. The press muscles should be tense.
As you inhale, sit down and relax.
Do 2-4 sets of 10-15 reps.

Opposite aggregations

In reverse prints, bottom print is included.

Opposite turns are performed slightly differently:

You need to get a position on the mattress. Put your hands behind your head. Raise your legs bent at the knees so that they become parallel to the surface.
Exit, pull the knees to the chest, lower back and pelvis should rise from the floor.

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

Oblique Crunches

Oblique curves work well on the sides and outline the waist.

Lie on the mattress. Bend the right leg at the knee, and place the left foot on the right.
The right arm is behind the head, the left lies forward.
As you exhale, extend your right elbow toward your left knee.
Come back if you suck.
After a few repetitions, change position and turn to the other side.

Bending of the foot

Bending or angle of the leg pays more attention to the upper and lower abdomen:

Take a leaning position. The back is pressed firmly to the floor, and the arms are placed either behind the head, or crossed over the chest. Raise your legs above the floor and bend at the knees, forming a right angle.
When exhaling, raise your rounded back and squeeze your legs slightly.
Try to reach the knees with your head, not your chin.
Do not remove your back. Adjust for a few seconds.
With one breath, take the starting position.

Side Crunches

Lateral curls help develop the oblique abdominal muscles and are responsible for shaping the waist.

This exercise is performed according to the following principle:

You should lie down on the mattress. Put your hands behind your head. Legs bent at a right angle, turn to the right.
With the body removed, the body is raised, the lower back and head are not involved.
When inhaling, lie down again.
Do some repetitions and switch sides.

Twisting the bike

Exercising the bike not only functions as a lateral press, but also develops the muscles of the entire press:

Press your back to the floor, put your hands behind your head. Raise your legs bent, forming a right angle.
Raising the shoulder blades and rounding the back, we extend our right elbow to the opposite knee. At the same time, the right foot is straight. We repeat the movement with the left elbow.
Moderate tempo is best.

Curved board

Plank exercise is versatile. It can be done every day. Its plus is that it takes a little time for the board, but gives an excellent result. Many muscles are involved in the execution process, depending on the option.

Board exercise has many different functions:

Allows you to strengthen your muscles and, at the same time, puts a small load on your back.
The board reduces back pain and strengthens muscular corsets.
A few minutes of this activity speeds up metabolic processes and burns more calories than accumulating or twisting.
Thanks to the board, you can get a uniform attitude.
The board increases flexibility and develops balance.

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

Stand on a regular board. Emphasis on the elbows, feet on the toes. The pelvis and head do not need to be raised firmly.
Turn the pelvis to the right. The leg up to the knee will be on the floor, and the hip will be in a hanging position. The left foot is on the right.
Return to the upright position.
Change side. The turn is made at the exit.
Perform such turns 20-50 times.

Inversion bar

The flip board allows you to not only strengthen the muscles of the whole core, but also work the stomach and sides:

Take a position like a normal blackboard. Concentrate on the elbows, the feet are on the toes. The pelvis and head do not need to be lifted up.
Turn your body to the left and raise your left arm straight above your head. The legs do not change position.
Return to normal position.
Repeat everything on the right side.
Number of repetitions from 20 to 50.

Lunges with curves

Leg steps allow you to exercise your gluteal and leg muscles. And if you add curves to this, then the lateral muscles of the abdomen are involved in the process.

There is nothing difficult in this exercise:

Spread your legs slightly, arms along the body.
Move forward with your right foot at a right angle. The left foot is slightly bent at the knee.
The back is in an upright position. The arms extend forward. You can get a ball or dumbbell in your hands.
Turn the body to the right.
Return to the starting position.
Repeat the movement with the left foot.
Do 2-3 repetitions 15-20 times.

Side curves

Another familiar and simple exercise is lateral flexion. They help to remove the sides and work obliquely. For best effect, use a dumbbell in the hand where the slope will be performed.

The exercise is done like this:

Spread your legs shoulder-width apart, keeping your back straight.
One hand should be on the belt, the other will extend over the head towards the slope.
Do not bend your lower back, bend to the side as low as possible.
Movements are made alternately in one way or another.

Vacuum Exercise

Vacuum is a breathing exercise that engages the abdominal muscles. They shrink and give the desired result.

Using a vacuum, you can achieve the following result:

ul belin;
get rid of visceral fat;
remove an outstretched abdomen;
work the abdominal muscles;
reach a flat stomach;
reduce back pain.

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

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

Choose a comfortable position (lying down, sitting or standing, you can on all fours).
Take a deep breath through your nose. In this case, the abdomen should be extended.
Exhale through your mouth. The abdomen pulls tight. The spirit is held.
Stay in this position for about 10-15 seconds.
Take it out slowly and relax your stomach.

Recover your breath a bit and repeat again.
Perform 2-3 sets of 10-15 seconds.

Raise the chair leg

Chair lifts use the lower abdomen and upper thighs.

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

Sit in a chair or bench. But not on the entire surface, but on the edge. Keep your back straight. Hands are held in the chair seat.
As you exhale, raise your legs, but not too high.
As you inhale, lower yourself again.
Run at least 20-25 times.

On foot

Walking is the most affordable physical activity. Refers to cardio training. To lose weight while walking, you need to walk at a moderate pace for about an hour or 4. 5-7 km.

Pulse is also important. It should be 50-70% higher than usual. In the process of walking, about 300-400 calories are expended during this time. To achieve results in weight loss, you need to walk every day or every other day.

During walking, excess fat does not disappear immediately. First, the body receives energy from the breakdown of carbohydrates. Then glycogen comes into play. And sometime after 40-45 minutes. the body gets body fat.

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

Vrapim

Running from regular running differs in that the speed of movement is small: about 5-7 km / h, and the foot is fully in the plane. This type of cardio workout is suitable for beginners who can train endurance and train their muscles to exercise.Unlike regular running, brisk running puts pressure on the joints.

For jogging, the heart rate should be around 120. It is best to run in the evening for 40-60 minutes. It is not advisable to exercise more, as the body gets energy from fat reserves after about 40 minutes. and lasts 10-15 minutes. Further, the energy will be replenished by the protein in the muscle.

In execution

Running is a form of cardio 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, interval running is best, which features fast and slow paces in a workout. Running like this burns more calories than running. At a fast pace, you need almost 2 times as much energy. Going at a slow pace allows you to recharge a bit.

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

Cardio Exercises

Side and abdominal exercises will be more productive with cardio workouts. Cardio 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 workout should last more than 30 minutes. Reading the heartbeat depends on the exercise chosen.

Cardio workouts that can help remove excess weight from the waist and sides include:

not;
running;
sprint;
jump rope;
cycling;
gymnastics class;
ecje;
ice skating or skiing.

Noti

Swimming in the pool is good for your figure. Exercising in water speeds up your metabolism, which is a direct path to weight loss. At the time of swimming, all the muscles of the body are involved. For 60 minutes of active training, the body burns about 350-500 calories.

Swimming helps you fight excess pounds at the waist and sides. By visiting the pool 2-4 times a week, and observing the right food, you can achieve a slim waist.

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

For those who do not know how to swim and do not master different styles, water gymnastics will be an excellent helper in waist formation. Exercising in water to lose weight on the abdomen and sides will help pump the abdominal muscles.

Stretching after training

Side and abdominal exercises, like any other physical activity, should end with a stretch. Stretching exercises help your muscles recover from the exercises and release tension. The duration of the extension is about 5 minutes. After an intense workout, you should first get your pulse back to normal, and only then start a problem.

Example of post-workout stretching exercises:

Exercise "Cat".
Slopes on foot.
Hands caught above the head.

Exercise in the fitness room

Lateral and abdominal exercises can also be done in the fitness room. A feature of the performance of a workout to weaken the waist and sides is that there you canuse various simulators and accessories:

treadmills;
exercise bike;
line simulator;
ellipsoid;
stepper;
fitball;
bracelets;
barbells;
.

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

An example of a pair of exercises in the gym:

Lateral bends with dumbbells.
Working on a driving machine.
Stool slats.
Hanging leg rotation.

Typical errors

Many people who have set themselves the goal of losing weight and losing fat make some mistakes:

When twisting, it is important to work the abdominal and back muscles, not the head.
Sometimes exercises are done incorrectly, which affects the end result.
It is not the number of repetitions that matters, but the quality of the performance.
Strength training should alternate with cardio and always give the body a chance to relax.
Many people do not pay enough attention to heating and cooling. And they are an important element that will help avoid problems and tone the 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.
You can often come across such a moment when a person goes for sports but does not respect proper nutrition. This must be done together, then 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 will help get them back to normal and remove excess body fat. For such training, you can use additional equipment that will help increase efficiency.