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

Exercises to slim the sides and abdomen allow you to reach a thin and beautiful waist and lose extra weight.

Causes of the appearance of fat in the waist

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

Sometimes there are other reasons for this:

• slow metabolism;
• gen;
• pregnancy;
• hormonal disorders;
• disease;
• pressure;
• age;
• incorrect posture;
• lack of physical activity;
• eat large amounts of food;
• Excess sweets and excess fast carbohydrates.

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

• Nutrition should be proper and balanced. The amount of food must be 4-5. You must exclude harmful products.
• It is important to incorporate exercise into your daily life. They have to take turns: power day, cardio day.
• Sometimes it is necessary to clean the intestines.
• After sleep, you need to drink a glass of water to start the metabolic process.
• You can use different creams and undergo massages.

How to determine the amount of fat?

Fat recommendations are a must have for women. They protect internal organs and are involved in many processes. However, everything must 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: the weight in kg is divided by the square height, expressed in cm. If the value obtained is more than 25, then the person is overweight. Norms are considered from 18. 5 to 25. But all these values ​​also depend on age.
2. Belly and hip ratio.	Use tape to measure the widest part of the leg and the narrowest part of the waist at the navel. And divide the waist in cm with the hips. The ideal ratio is 0. 7. Anything that exceeds the norm is considered excess fat.
3. Waist circumference.	Acceptable indicators are considered waist measurements from 80 to 89 cm. If the value is higher, it is important to overcome this problem.

How to choose exercises for the sides and abdomen

For the waist and sides, it is necessary to choose exercises that aim to work with oblique abdominal muscles. They must use the press.

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

• rotates in various designs;
• bending exercises;
• presence of turns and reversals in training;
• aerobic activity.

Exercise features

Side and abdominal exercises have several features:

• Need to follow proper implementation techniques.
• Preheating and stretching after exercise are mandatory.
• We need to pay more attention to cardio, but also not forget strength training.
• There must be at least 3 lessons per week.
• A set of exercises for the waist and sides should consist of loads aimed at expanding the upper and lower presses, as well as oblique muscles.
• Special attention should be paid to vacuum training.
• Fitball is ideal for reducing stress on the spine.

Heating

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

Heating should include:

• cardio exercises;
• works with joints (from head to toe);
• small stretch;
• respiratory function.

The whole exercise is done at a moderate rate and without jerking. Before doing exercises for the sides and waist, they need to spend more time in warm-up.

Examples of pre-training warm-up exercises:

1. Running in place.
2. Tilt the head in a circle.
3. Factory Training.
4. Lungs.
5. Exercise to restore the respiratory system.

Round

Lateral and abdominal exercises have many variations. This also includes abdominal pain, which is one of the well-known abdominal exercises.

They are great for getting rid of fat from the sides and making your waist slim. To turn, the position of the back in a slightly bent position is important. Such training must be done with mandatory compliance with implementation techniques, otherwise the desired results will not be achieved. There are several rotation options.

They all aim to pump different abdominal and lateral muscles:

• reverse;
• regular;
• oblique;
• next;
• with raised lower limbs.

Normal crunches are actively working at the top of the press.

Classic crunches should be performed 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 waist 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, lower yourself and relax.
• Perform 2-4 sets of 10-15 repetitions.

Reverse backwards

In reverse, press down involved.

Inverted rotations are performed slightly differently:

• You need to take a position on the mat. Place your hands behind your head. Lift the bent leg at the knee so that it is parallel to the surface.
• Exhale, pull the knees to the chest, lower back and pelvis should be lifted off the floor.

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

Oblique defects

Italics work well on the sides and waistline.

• Lying on a mat. 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, extend your right elbow toward your left knee.
• Go back if inhaled.
• After a few repetitions, reposition and rotate to the other side.

Curly Feet

Curves of the legs or corners pay more attention to the upper and lower abs:

• Take the cartilage position. The back is pressed firmly to the floor, and the arms are located behind the head, or crossed at the chest. Lift your legs off the floor and bend at the knees, forming the right angle.
• While exhaling, lift your round back, and tighten your legs slightly.
• Try to reach the knee with the head, not the chin.
• Do not tear the lower back. Fix it for a while.
• With a breath, take a starting position.

Lack of sides

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

This exercise is done according to the following principles:

• You need to lie on a mat. Place your hands behind your head. Legs bent at right angles, turning to the right.
• During exhalation, the body rises, the lower back and head are not involved.
• While inhaling, lie down.
• Do some repetition and switch sides.

Turning the bike

Exercise bikes not only serve as a side release, but also expand the muscles of the entire press:

• Press your back to the floor, place your hands behind your head. Lift the bent leg, forming the right angle.
• Raising the shoulder blades and rounding the back, we stretch the right elbow to the opposite knee. At the same time, the right leg is straightened. We repeat the movement with the left elbow.
• Moderate tempo is best.

Boards with turns

Versatile board training. It can be done every day. The plus is that it takes some time for the board, but gives excellent results. Many muscles are involved in the execution process, depending on their choice.

Board exercises have many different functions:

• Allows you to strengthen muscles and, at the same time, put a little load on the spine.
• Boards reduce back pain and strengthen muscle corsets.
• A few minutes of this activity will speed up the metabolic process and burn more calories than squatting or spinning.
• Thanks to the board, you can get a consistent posture.
• Boards increase flexibility and expand balance.

A board with a hip base lets you work on the abdomen and sides:

• Stand on a regular board. Emphasis on elbows, feet on toes. The pelvis and head do not need to be lifted vigorously.
• Rotate the pelvis to the right. The legs to the knees will be on the floor, and the hips will be in a hanging position. The left foot is on the right.
• Return to a straight position.
• Change sides. The rotation is done while exhaling.
• Take turns 20-50 times.

Reversal bar

The turntable allows you to not only strengthen the muscles of the entire core, but also to move the abdomen and sides:

• Take position like a regular board. Focus on the elbows, feet on the toes. The pelvis and head do not need to be lifted.
• Rotate the body to the left and lift the left arm straight up over the head. The legs do not change position.
• Return to normal position.
• Repeat everything on the right.
• Number of repetitions from 20 to 50.

Lunges with turn

The lungs of the legs allow you to move the muscles of your glute and legs. And if you add these abnormalities, then the lateral muscles of the abdomen are involved in the process.

There is nothing difficult in this exercise:

• Spread your legs slightly, arms across the body.
• Go forward with your right foot at a right angle. The left leg is slightly bent at the knee.
• The back is in a straight position. The arm is stretched forward. You can take a ball or dumbbell in your hand.
• Rotate the body to the right.
• Return to starting position.
• Repeat the movement with the left foot.
• Do 2-3 repetitions 15-20 times.

Side bends

Another well-known and simple exercise is side bends. They help remove the sides and work obliquely. For best results, use a dumbbell in the hand where the tilt will be performed.

Exercises are done like this:

• Stretch your legs at shoulder distance, your back straight.
• One hand must be on the belt, the other hand will stretch the head in an inclined direction.
• Do not bend the lower back, bend to the side as low as possible.
• Movements are performed alternately one way or the other.

Vacuum Training

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

By using vacancies, you can achieve the following results:

• reduce waist;
• get rid of visceral fat;
• removes stretched stomach;
• abdominal muscle exercise;
• reach a flat stomach;
• reduces back pain.

For this exercise, it is important to inhale and exhale properly and keep your stomach 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 also be in level four).
• Take a deep breath through your nose. In this case, the abdomen must be elongated.
• Inhale through the mouth. Stomach pulled hard. Breath held.
• Stay in this position for about 10-15 seconds.
• Inhale slowly and relax your stomach.

• Breathe slightly and repeat.
• Perform 2-3 sets in 10-15 seconds.

Lift Chair Chair

Chair lift using your lower abdomen and upper thighs.

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

• Sit in a chair or bench. But not all over the surface, but on the edges. Keep your back straight. Hands clasped to the seat of the chair.
• As you exhale, lift your legs, but not too high.
• While inhaling, lower again.
• Run at least 20-25 times.

Walking

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

Pulse is also important. Should be 50-70% higher than usual. In the process of walking, about 300-400 calories are consumed over the years. To achieve weight loss results, you need to walk every day or every day.

During walking, excess fat will not go away immediately. First, the body takes in energy from breaking down carbohydrates. Then glycogen starts to play. And somewhere after 40-45 minutes. the body consumes body fat.

Best results are achieved in the morning, as metabolism is faster over the years. It is best to drink a few snacks before exercise. Always drink water with you. And like any physical activity, you need to do warm-ups to keep warm.

Jogging

Jogging is different from normal walking because of its low speed of movement: about 5-7 km / h, and the feet are really on the plane. This type of cardio training is ideal for beginners who can train endurance and train muscles to exercise.Unlike regular running, jogging puts a little pressure on the joints.

For jogging, the heartbeat must be around 120. It is best to do jogging in the evening for 40-60 minutes. It is not recommended to exercise more, as the body takes energy from fat storage after about 40 minutes. and it lasts 10-15 minutes. Next, energy will be replenished from protein in the muscles.

Running

Running is a form of cardio exercise. It is important to breathe properly until the pressure on the cardiovascular system decreases, and organs and tissues receive more oxygen.

For weight loss, jogging intervals are best, featuring quick and slow steps alternating in one exercise. Running like this burns more calories than running. In a short time, you need almost 2 times more energy. Walking slowly allows you to recover a little.

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

Cardio Exercise

Side and abdominal exercises will be more productive with cardio exercises. Cardio training is an important part of the fat loss process. They accelerate metabolic processes and contract muscles.

Almost all body muscles are used during cardio. This exercise will last more than 30 minutes. The heartbeat reading depends on the exercise chosen.

Cardio exercises that can help eliminate extra pounds from the waist and sides include:

• swim;
• running;
• jogging;
• jump rope;
• cycling;
• aerobics class;
• running;
• ice skating or skiing.

Swim

Swimming in the pool is perfect for your photos. Exercise in water speeds up metabolism, which is a direct way to lose weight. During swimming, all the muscles of the body are involved. During 60 minutes of active training, the body burns around 350-500 calories.

Swimming helps you withstand extra weight on the waist and sides. By visiting the pool 2-4 times a week, and observing proper nutrition, you can reach a slim waist.

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

For those who do not know how to swim and do not have a different style, water aerobics 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.

Post-Exercise Stretch

Exercises for the sides and abdomen, like other physical activities, should end with stretching. Stretching exercises help your muscles recover from exercise and release tension. The stretching period is about 5 minutes. After doing strenuous exercise, you first need to make the pulse return to normal, and only then start obstruction.

Examples of post-training stretching exercises:

1. Exercise "Cats".
2. Slope to the foot.
3. Hands clasped over head.

Exercise in the fitness room

Side and abdominal exercises can also be done in the fitness room. The performance performance feature for losing weight on the waist and sides is there you canuse various simulators and additional devices:

• treadmill;
• exercise bikes;
• rowing simulator;
• elipsoid;
• stepper;
• fitball;
• loop;
• barbell;
• dumbbells.

Circular exercises will help achieve the best effect when some exercises are done and the break between them is about 15-20 seconds. The training plan not only includes cardio training, but also strength training.

Example of a pair of workouts in the fitness room:

1. Side bends with dumbbells.
2. Operates a rowing machine.
3. Bench crack.
4. Hanging foot rotation.

Common Errors

Many people who set their goals for weight loss and fat loss make some mistakes:

• While rotating, it is important to move the abdominal and back muscles, and not to stretch the head.
• Sometimes training is done incorrectly, which affects the end result.
• Not the quality of repetition that matters, but the quality of the presentation.
• Strength training should be replaced with cardio and always give the body a chance to relax.
• Many people do not pay enough attention to warm up and cool down. And these are important elements that will help prevent problems and calm the body.
• Avoid starting with heavy loads, choosing a small number of repetitions and small distances to run or walk better. You can increase the intensity of your exercise every day.
• You often find moments when someone is playing sports, but do not practice proper nutrition. This must be done together, then it will be possible to achieve the desired. So the muscles will be visible, but not visible behind the fat layer.

Exercises aimed at the abdomen and sides will help them return to normal and get rid of excess body fat. For such training, you can use additional devices that will help increase efficiency.