What exercises are effective for losing weight on the abdomen and side at home

Everyone loves beautiful and slim bodies. We always envy a handsome man with an athletic figure. Don't blame everything on genetics. Man creates his own body!

This article describes the most popular and effective exercises for losing weight on the abdomen and side.

Anatomical features of the muscles of the anterior surface of the abdomen

Before moving on to exercise, you need to know the basic anatomical features and functions of the muscle groups in the abdomen and sides. The rectus muscle is located along the white line of the abdomen.

This muscle is responsible for the covenant cubes of the abdomen. On the sides of the rectus abdominis, the external and internal oblique muscles lie on top of each other. Studying these muscles will reduce the waist and remove unnecessary "ears" above the jeans.

Important to know!

Every workout must start with warming up and warming up the body. This will speed up the body's metabolism (metabolism) and prepare the muscles for training.

Warming up is very important as it prevents injuries. Just take a few minutes and do:

1. March in one place, lifting the thigh high for 45-60 seconds. Better to do it at maximum pace.
2. Jogging on the spot for 1-2 minutes. Simulating running at a slow pace will speed up blood circulation throughout the body.
3. Move your hands in front of you until you feel a warming burning sensation in your shoulders.

Abdominal weight loss exercise

Once everyone was pumping their bellies and dreaming of dice. To our great regret, it should be noted that not all exercises are equally effective. Each exercise has its place in the training program and its own desired pace and technique.

The mistake of choosing a press exercise is to choose a more complex and complex exercise. This is wrong, because sometimes the simplest and most famous exercise has a better effect than two new ones.

So here are the abdominal weight loss exercises:

1. Turns the torso to the floor.Lying on your back, put your hands behind your head. Raise your legs in the air and bend them at the knees. In this case, the thighs should be vertical. As you exhale, raise your elbow to the opposite knee in turn 12-17 times. This exercise engages the lateral abdominal muscles.
2. Torso twisting.Lying on your back, bend your legs. Hands behind your head. When exhaling, detach the shoulder blades from the floor while maintaining the position of the elbows to the side. Lift the shoulder blades, rounding the back. Do 15-17 reps. Then hold the torso in a bent position for 20-25 seconds. Such a supplement will enhance the effect of exercise and accelerate the weight loss process.
3. Lifts and curls on the trunk of the bench.To do this exercise, you need a bench or chair. Lie on your back, place your shins on a chair. In this position, the knees should point upwards. Hands behind head, elbows pointing to the side. Lift the shoulder blades off the floor, keeping the elbows in position. After 20-30 repetitions, continue the exercise by twisting, touching the left knee with the right elbow and the right in turn with the left elbow.
4. Raise your legs on the bench.This exercise engages the lower rectal abdominal muscles (lower cubes). To begin this exercise, sit on the edge of a chair or bench. Put your hands on your back. Place your feet facing the floor. Lift your legs, bending them at the knee joint, trying to reach the shoulder joints with your knees.

A set of exercises to lose weight on the abdomen, sides, thighs and buttocks

Effective exercises for losing weight on the abdomen, sides and legs look like this:

1. "Lizard".The exercise uses the muscles of the abdomen, buttocks, back and, to a lesser extent, the arms. Sitting on the floor, hands behind. Raise the seat as high as possible above the floor, bending at the back. In this case, the head is thrown back. Keep your legs straight. To facilitate the exercise, you can move your arms away from your buttocks, but it is worth noting that the closer your arms are to your buttocks, the more tense your muscles are.
2. Scissors.Sitting on the floor with your back straight. Hands resting behind. Raise your feet 45 degrees above the floor. Hold for 10 seconds. Then, without lowering your legs, open and lower them for 15-25 seconds. It is recommended to do the exercise with your back in a position of slight tilt back. This will give maximum stress to the problematic muscles of the abdomen and hips. The lower the inclination of the back and the smaller the angle between the floor and the legs, the greater the difficulty of the exercise.
3. Raise your knees in a supine position.The workout involves the muscles of the trunk and lower limbs. Standing in a supine position (posture is like an exercise with a push-up), the back is straight, raise each knee in turn to the stomach as high as possible, first heading to the shoulder of the same name for maximum repetitions. Then to the opposite shoulder, the maximum number of repetitions.

Exercises with sports equipment are rightly considered more effective and more interesting to perform.

Hula hoop classes are suitable for girls of all ages. They are very easy to implement and quite effective even at home.

You don't need to buy expensive fitness equipment to train your trunk and thigh muscles. It is enough to buy a gymnastic hoop or a hula hoop and do the exercises listed below systematically.

1. Tilts.An elementary exercise that activates the oblique muscles of the abdomen, the outer tooth muscle and the intercostal muscles. Systematic training of this muscle group will significantly reduce the waist and make the silhouette of the figure more athletic. Leaning forward should be done with a perfectly flat back. This will tense the muscles in the spine that are responsible for maintaining an even posture. Execution: standing on the floor. Legs slightly apart. Straight hands hold the hoop over your head. Trying not to move the pelvis, we make turns in all 4 directions. 12-17 repetitions in both directions.
2. Includes.This exercise emphasizes the load on the inclined internal and external abdominal muscles. Because you need to keep your pelvis still, the muscles of your buttocks and thighs are involved. Place your feet wide. The hands hold the hoop in front of the chest. Without moving the pelvis, at the expense of 1 we turn to the right with a hoop, at the expense of 2 - in the starting position. We do not alternate countries. First do 13 reps in one direction, then the same amount in the other direction.
3. Move your legs.This exercise uses the maximum number of muscle groups: muscles of the back, legs, arms, abdomen. Execution: standing on the floor. The hands on top hold a hoop. Trying to keep our backs still, we swing our legs 60-90 degrees forward, sideways, backward. Kicks consecutively for 12-22 reps in both directions.

The next exercise is with dumbbells (at home dumbbells can be replaced with any heavy things with the desired weight).

Squatting is the best exercise for stressing the gluteal muscles and thighs. Take dumbbells in hand. From an upright position, step forward with your right foot. And we sit so that the left knee touches the floor, and the angle in the knee joint of the right leg was at least 90 degrees (this is a safe angle when loading the knee joint). Repeat in turn for both legs 13 times.

Then let's start with the ball. The best ball exercise that trains all the muscle groups in our body is the Ball Plane.

The muscles of the buttocks, abdomen and back receive a heavy load during this exercise. This will tone your body and definitely improve your mood, as boring is definitely not an exercise.

Ball plane: Place the ball on a flat surface. Lie on your stomach on the ball, keeping your hands and feet on the floor.

Once you feel comfortable, try to lift your arms and legs off the floor at the same time. In this case, it is important that the entire torso and limbs are at the same level. We hold this position for about 30 seconds.

Breathing exercises to lose weight at home

1. Diaphragmatic breathing(abdominal breathing) is a preparatory exercise for the next step. Prepares your muscles for stress and prevents convulsive reactions from overexertion. Performance: as you inhale, you protrude your stomach, as you exhale, you pull your stomach inward, expelling air from your body.
2. Vacuumis ​​a universal exercise to increase the firmness of your figure, as well as to reduce the waist. This action can be performed not only at home, but at any time at work. It is done in a supine position, upright, sitting, and also on all fours (the most difficult option). The technique is quite simple. We take the desired position. We inhale and as we exhale, we draw our stomach in, holding our breath for a few seconds in the initial stage. Start classes once a day and increase the number and duration as desired.

Tips from trainers and nutritionists for effective weight loss

Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are immediately deposited for some reason right there.

To stay in shape and look attractive for the spring-summer season, you need to start training at least 4-6 months in advance. Our body is not able to lose weight specifically in a particular area.

We lose those extra pounds gradually and evenly from all parts of the body. Therefore, your workouts should include strength and aerobic exercise for the whole body.

And at the end of the workout, do targeted exercises for problem areas. Exercises are best done several times a week for an hour and a half.

Try to change your diet to improve the effect of your exercise. 2 hours before a workout it is better to eat complex carbohydrates (cooked cereals) and protein foods (cooked meat, eggs) 90 minutes after a workout.

Drink more plain water, both during and outside of your workout. Reduce the use of flour and sweet foods.

Try to avoid soda and sugary drinks. Move your main meal in the morning.

You can lose weight! If you really want it, luck will always be with you. Love yourself and others will fall in love with you too!