What exercises are effective for weight loss in the abdomen and sides

Everyone loves beautiful and skinny bodies. We have always envied a handsome man with a handsome figure. Don’t blame everything on genetics. Man creates his own body!

This article describes the most popular and effective exercises for losing weight in the abdomen and sides.

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 cherished abusive cubes. On the abdominal muscle side of the rectum, the external and internal oblique muscles lie on top of each other. It is the study of these muscles that lowers the waist and removes the extra “ears” on the jeans.

Important to know!

Any workout definitely starts with warming up and warming up your body. This will speed up the body’s metabolism (metabolism) and prepare the muscles for exercise.

Warming up is very important as it prevents damage. You just have to spend a few minutes and do:

1. March in one place, lifting the thigh for 45-60 seconds. It is better to do it at the maximum pace.
2. Jogging on the ground for 1-2 minutes. Simulating a slow-paced start will speed up blood circulation throughout the body.
3. Spread your hands in front of you until you feel a burning sensation on your shoulders.

Exercise to weaken the abdomen

Everyone once pulled out a belly and dreamed of dice. Unfortunately for us, it should be noted that not all exercises are equally effective. Each exercise has its own place in the curriculum and its own desired pace and technique.

The mistake a person makes when choosing an exercise for the press is to choose a more complex and sophisticated exercise. This is wrong because sometimes the simplest and most famous exercise gives a better effect than two new ones.

So here are some exercises you should do to lose weight:

1. puts his body on the floor.Lie on your back with your hands behind your back. Lift your legs in the air and bend at the knees. In this case, the thighs should be vertical. When exhaling, raise the elbow to the opposite knee in turn 12-17 times. This exercise involves the lateral muscles of the abdomen.
2. Torsion twist.Lie on your back, legs bent. Hands on his back. When exhaling, remove the shoulder blades from the floor while keeping the elbows in a sideways position. Lift the shoulder blades with the spine rounded. Do 15-17 repetitions. Then hold the body bent for 20-25 seconds. This supplement will enhance the effect of exercise and speed up the weight loss process.
3. Trunk seats and chairs.You need a chair or stool to do this exercise. Lie on your back with your hips on a chair. In this position, the elbows should be above. Hands behind his head, elbows pointing to the side. Lift your shoulder blades off the floor, holding your elbows. After 20-30 repetitions, we continue the exercise by rotating, with the left knee on the right elbow and the right hand on the left elbow.
4. Raise your legs on a chair.This exercise involves the abdominal muscles of the lower rectum (lower cubes). To begin this exercise, sit on a chair or the edge of a chair. Put your hands behind your back. Place your feet directly in front of the floor. Lift the legs, bend at the knee joint, try to reach the knee joints up to the knees.

A set of exercises for strengthening the abdomen, sides, thighs and buttocks.

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

1. lizard. Exercise uses the abdominal muscles, buttocks, back and, to some extent, the arms. Sitting on the floor, hands behind his back. Lift your buttocks as high as possible on the floor, with your back bent. In this case, throw your head back. Hold your legs. You can move your hands away from your buttocks to make the exercise easier, but it should be noted that the closer your hands are to your buttocks, the more the muscles tense.
2. Scissors.with your back straight to the floor. The hands rest on the back. Raise your legs 45 degrees off the floor. Hold for 10 seconds. Then, without lowering your legs, stretch and lower for 15-25 seconds. It is advisable to do the exercise with the back slightly bent. This will put maximum stress on the problematic muscles of the abdomen and thighs. The lower the back tilt and the smaller the angle between the floor and the legs, the greater the difficulty of the exercise.
3. Raise your knees while lying down.Exercise involves the muscles of the trunk and lower extremities. Standing in a supine position (standing is like pushing exercise), back straight, lift each knee as high as possible towards the abdomen, first leaning towards the same shoulder for the maximum number of repetitions. Then to the opposite shoulder, the maximum number of repetitions.

It is rightly believed that exercise equipment is more effective and more interesting.

Hula Hoop classes are suitable for girls of any age. They are very easy to implement and quite effective even at home.

It is not necessary to purchase expensive exercise equipment for trunk and thigh muscle training. All you have to do is buy a gym hoop or hula hoop and do the exercises listed systematically.

1. Slopes.Elementary exercise that activates the oblique muscles of the abdomen, external serratus, and intercostal muscles. Systematic training of this muscle group will significantly reduce the waist and make the figure silhouette more sporty. The front curves should be done with a perfectly flat back. This strains the muscles along the spine that are responsible for maintaining an even posture. Execution: Standing on the floor. Legs slightly outstretched. The straight arms above the head are held by the hula hoop. We try not to move the pelvis, we follow the inclinations in all four directions. Repeat 12-17 in both directions.
2. turns.This exercise emphasizes the load on the inner and outer muscles of the abdomen. Once you need pelvic movement, the muscles of the buttocks and thighs are involved. Spread your legs. The hands hold the hula hoop in front of the level of the chest. Without moving the pelvis at the expense of 1 we turn to the right with the hoop, at the expense of 2 - the initial position. We do not change sides. First, do 13 repetitions in one direction, then the same number in the other direction.
3. Swim your legs.This exercise uses the maximum number of muscle groups: the muscles of the back, legs, arms, abdomen. Execution: Standing on the floor. Hula Hoop holds her hands up. We try to keep our backs still, legs 60-90 degrees back, side, back. Knock alternately for 12-22 repetitions in both directions.

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

Squats are the best exercise for bump and thigh stress. Take the dumbbells in hand. From a standing position, move your right foot forward. We sit so that the left knee touches the floor and the angle of the right knee joint is at least 90 degrees (this is a safe angle when loading the knee joint). We repeat the turn for both feet 13 times.

Next, we start the ball. The best exercise with the ball that trains all the muscle groups in our body is the "plane on the ball".

During this exercise, the muscles of the buttocks, abdomen and spine receive a large load. This will increase your body tone and really improve your mood because boring is not really a workout.

Plane on the ball: Place the ball on a flat surface. Lie on your stomach on the ball, with your hands and feet on the floor.

As soon as 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 whole body and limbs are at the same level. We hold this position for about 30 seconds.

Breathing exercises for abdominal slimming at home

1. Diaphragm breathing(abdominal breathing) is the next stage of the preparatory exercise. It prepares your muscles for stress and prevents convulsive reactions from resetting. Performance: When you inhale, you take your stomach, when you exhale, you take your stomach in, you expel air from your body.
2. Vacuumis ​​a versatile exercise to increase the strength of your figure, as well as to reduce the waist. This action can be performed not only at home but also at work at any time. This is done while lying down, standing, sitting and also on all fours (the most difficult option). The technique is quite simple. We take the desired position. We breathe and when we exhale, we hold the abdomen within ourselves, at the initial stage stop breathing for a couple of seconds. Start classes 1 time a day and increase the number and duration as desired.

Tips from Trainers and Nutritionists for Effective Belly Wrapping

Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are somehow stored there immediately.

In order to stay in shape and look attractive for the spring-summer season, you should start training at least 4-6 months in advance. Our body cannot lose weight specifically in a certain area.

We lose extra pounds gradually and evenly on all sides of the body. Therefore, your workouts should include strength and aerobic exercises for the whole body.

and at the end of the workout do targeted exercises for problem areas. Exercise is best several times a week for an hour and a half.

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

Drink plenty of plain water, both during and without exercise. Reduce the use of flour and sugary foods.

Try to avoid soda and sugary drinks. Wrap up 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 love you too!