What exercises help to lose weight in the abdomen. Simple exercises to lose weight belly. The most effective breathing exercises for weight loss
Aimed at working out the rectus and transverse abdominal muscles, oblique abdominal muscles, pectoralis major muscles, latissimus dorsi and back extensors. Additionally, the muscles of the shoulder girdle and trapezius muscles are involved. In combination with the right diet and regular aerobic exercise, they remove excess body fat in problem areas and form a relief belly.
Physical exercises for slimming the abdomen and sides for women
In order to remove the "folds" from the abdomen and sides, only your intention is not enough. Regular physical activity, a balanced diet and rest are the first step towards a slim figure. In this article, we will share an effective complex muscle training. abdominals, we will talk about the correct technique for performing exercises for losing weight on the abdomen and sides at home. Girls and women can easily master this workout. All you need is a gym mat. Regularly perform light, simple exercises for losing weight on the abdomen and sides at home, and in a week you will be able to notice the first result.
COMPLEX OF EXERCISES FOR SLIMMING ABDOMEN AND SIDES
| Exercises | Sets | Reps/Time |
|---|---|---|
| 3 | 15-20 | |
| 2-3 | 15-20 | |
| 3 | 15-20 | |
| 1 | 1-3 minutes | |
| 3 | 1-4 minutes |
Workout for slimming the abdomen and sides: a complete description
The exercise helps to work out the upper part of the rectus abdominis muscles.
Technique:
- Lie on your back, pressing your back firmly to the floor in the lumbar region.
- Cross your arms over your chest or lay them on the back of your head without closing your fingers (you can also fold your arms across your chest or stretch them out in front of you).
- Legs are bent. The feet are parallel and located approximately shoulder-width apart.
- Exhaling, lift the body, trying to reach your knees with your nose. In this case, only the shoulders rise above the floor.
- Hold at the top for a second. Then lower your body as you inhale.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: The chin should not touch the torso. Feet do not come off the floor. If you keep your hands behind your head, do not help your abdominal muscles with them (only the press works). Throughout the execution, the abdominal muscles should remain tense (do not relax the abdominal muscles at the lowest point).
Effectively work out the lower region of the rectus abdominis muscle, which receives less load than its middle and upper parts, when performing normal twists.
Technique:
- Lie down on the floor or on a bench.
- Bend your knees at a right angle. Raise your legs so that your thighs are perpendicular to the floor. Hands are located under the lower back with palms down or hold on to the edge of the bench. The shins are parallel to the floor.
- Tightening your abs, as you exhale, pull your knees up to your chest. Fix at the highest point. The pelvis is slightly raised above the floor or bench.
- As you exhale, slowly lower your legs.
Number of repetitions: 2-3 sets of 15-20 repetitions.
Tip: Throughout the exercise, the abdominal muscles remain tense. The difficulty of execution can be adjusted by bending the legs at the knees.
A set of exercises for the sides for fat burning
Effectively work out the lateral abdominal muscles.
Exercise technique:
- Lie on your side, bend your knees and turn your lower body to the left. Start right hand Per head. Put left hand on the stomach.
- As you exhale, lift the body due to the oblique muscles of the right side of the abdomen, trying to reach the right knee with the right elbow. In this case, the muscles of the arm do not put pressure on the back of the head.
- For a second, fix the torso at the top point, then, while inhaling, slowly lower yourself to the floor.
- After the desired number of repetitions, perform the exercise for the left side of the abdomen.
Number of repetitions: 3 sets of 15-20 repetitions.
Advice: During execution, make sure that your back does not come off the floor. To better work out the oblique muscles at the end point, perform a peak contraction, squeezing the abdominal muscles harder.
Excessively intense training of the oblique muscles of the press leads to an expansion of the waist that is undesirable for women. To prevent this from happening, train the press 2-3 times a week and alternate dynamic exercises (twisting) with isometric ( different types plank exercises).
The static position of the body helps to effectively work out the muscles of the press, including the oblique muscles of the abdomen. Additionally, the gluteal muscles, muscles of the thigh, lower back and shoulder girdle are loaded.
Technique:
- Get into the starting position for push-ups. Rest your toes on the floor, placing them slightly wider than your shoulders.
- Then shift the emphasis from the palms to the elbows. Fix the body for 1-3 minutes (depending on preparation).
How much: 1-3 minutes.
Tip: Throughout the exercise, the body should remain flat. Keep the neck straight (the chin should not touch the chest), do not allow the arch of the upper back, lower back and do not bend the legs at the knees.
A modified version of the classic plank, in which two points of support are used instead of four (palm or elbow and side of the foot). It is used for accentuated study of the lateral abdominal muscles.
Technique:
- Lie on your side on a flat surface.
- Take emphasis on the elbow or palm of the outstretched arm (depending on the level of your training). The neck, back and legs should be extended in a straight line. Make sure that the body does not bend to the sides.
- Maintain balance by distributing the static load on the muscles of the shoulder girdle, abs, back and legs.
- Then switch hands and do the exercise on the other side.
If necessary, the load on the lateral muscles can be increased by adding a controlled dip of the middle part of the body, followed by straightening to its original position.
How much: 3 sets for each side, 1-4 minutes (depending on preparation).
Adviсe! During execution, do not allow the middle part of the body to sag. The elbow of the supporting arm should be located directly under the shoulder joint. To control the technique, perform the exercise in front of a mirror.
Exercises for quick weight loss of the abdomen and sides at home: recommendations
Fat burning training options come down to two types of exercises: twisting and static loads. You can effectively burn body fat only if you follow the technique and regularly perform it in combination with proper nutrition.
Do you need weights to quickly remove the tummy and sides?
To form a beautiful silhouette, it is enough to perform exercises with your own weight. The use of weights enhances muscle hypertrophy, which will lead to an undesirable visual increase in forms.
Contraindications for twisting
Twisting workouts are contraindicated for people with cardiovascular diseases, diseases of the lungs and upper respiratory tract, and kidneys.
This exercise increases intra-abdominal pressure, so it should not be done by athletes with diseases of the gastrointestinal tract, gallbladder and liver.
In some cases, exercise may be contraindicated for rheumatism.
Who Shouldn't Plank
Despite its simplicity and the absence of additional weights, the bar has a high load on different groups muscles. Especially the muscles of the abdomen, legs and back.
Therefore, different types of planks should not be done by athletes suffering from hypertension, as well as people with back and spinal injuries and pinching sciatic nerve. In addition, the bar is contraindicated for people with sore joints or exacerbation chronic diseases as well as pregnant women.
Reading time: 29 minutes
Do you dream of losing weight in your stomach, getting rid of your sides and reducing your waist? Start doing exercises for a flat stomach at home today! To train the press, you will need minimal equipment and some free space in the room.
We are offering to you a selection of high-quality exercises for the abdominal muscles, which is guaranteed to help you tighten your abs and get rid of fat in the waist area.
Exercises for the abdomen: what is important to know
Before moving on to a selection of exercises for the abdomen at home, it is worth emphasizing that weight loss occurs only when you consume food less than the body is able to spend on energy. (meaning you are in a calorie deficit). If you do not follow dietary restrictions, then the fat layer will not decrease even with daily exercise on the abdominal muscles.
Therefore, for effective weight loss In the abdomen, three factors are important:
- Calorie deficit and proper nutrition
- Workouts to tone the abdominal muscles
- Fat Burning Cardio Workouts
Rules for training for the abdomen at home:
- If you want to achieve a flat stomach in a short time, then your workout should include fat burning cardio exercises and exercises to tone the abdominal muscles. Therefore, the training plan for a flat stomach can be divided into two parts: cardio training (15-20 minutes) and exercises for the entire muscle corset (15-20 minutes). The second part includes exercises for the abdomen on the back, standing, in the plank - at your discretion. It is desirable that the exercise program be as varied as possible.
- The total time of such a set of exercises for the abdomen is 30-40 minutes, you need to do it 2-3 times a week. Of course, you can train more or less depending on your goals and problem areas.
- Before training the abdomen, it is advisable to perform, after training - perform.
- If you want to lose belly fat faster, it is always better to focus on cardio workouts. This is always more effective for burning fat than just pumping the press. Be sure to check out ours.
- For more efficient combustion belly fat, it is also desirable to increase daily activity: walk more, take regular walks, use less transport, choose outdoor activities on weekends. Popular modern gadgets that track activity throughout the day can be your good assistant in this matter. For example, .
- For some abdominal exercises, you may need dumbbells. You can replace them if you wish. plastic bottles with water or sand. Among the useful fitness equipment for losing weight in the abdomen, also pay attention to fitball and kettlebell.
- Contrary to popular misconception, training in food films will not help you lose weight faster in the abdomen. In addition, this practice puts a strain on the heart, while the film does not affect the reduction of the fat layer at all.
If you want to work not only on the abdominal muscles, but also on the whole body, then check out our other collections of effective exercises:
- Top 50 most effective leg exercises at home
- Top 20 Hand Exercises at Home for Women
Exercise plan for a flat stomach
Exercises are taken from the list below. You can alternate exercises, swap them or add new ones.
- Cardio exercises(15-20 minutes): 5 exercises according to the scheme 30 seconds work - 30 seconds rest or 45 seconds work - 15 seconds rest, repeat the exercises in 3 circles, between circles 1-2 minutes of rest.
- Standing exercises + back exercises or
- Planks + exercises lying on your stomach(10-12 minutes): 8-10 exercises according to the scheme 40 seconds work - 20 seconds rest or 50 seconds work - 10 seconds rest. After every fourth or fifth exercise, you can take a short break.
Cardio exercises for the abdomen
Abdominal cardio exercises will help you burn more calories, boost your metabolism, start fat burning processes and strengthen your abdominal muscles. Cardio exercises are best done in interval mode, for example, 30 seconds of intense work + 30 seconds of rest (or tabata mode), this will help to train much more efficiently.
If you have health contraindications, just do the exercises without jumping and running, while trying to maintain a high speed.. For example, instead of exercise just pull your knees up to your chest in a plank position. The most important thing in cardio training is to keep the pulse in the fat burning zone, and not to perform shock exercises.
8. Burpee (can be done without push-ups)
Exercises for the abdominal muscles on the back
The most common exercises for a flat stomach are considered to be exercises lying on your back - twisting options, leg raises, pulling your knees to your chest, etc. The advantage of such exercises is that they help to pump the targeted abdominal muscles (straight and oblique), and therefore make your stomach flat and toned. During the exercise on your back, your stomach should be tucked up and your back pressed to the floor. You can not arch your back, tear your lower back off the floor and make jerky movements, otherwise there is a risk of injury. Try to pull the navel towards the spine and do the exercises gently and thoughtfully.
Also note that such exercises for a flat stomach should be treated with extreme caution if you have problems with the spine. Various options crunches put a load on the back and lower back, so such exercises for the abdomen can cause pain or discomfort in this area of the body. If you experience pain during the exercise for the abdomen on the back, then it is better not to practice them temporarily. Replace them with standing abdominal exercises and planks (which will be discussed below). After strengthening the muscle corset, you can return to these exercises.
2. Twisting with foot touching the floor
5. Oblique twists to the leg
9. Bicycle with outstretched legs
Exercises for the abdominal muscles in the plank
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Standing Abdominal Exercises
A great alternative to more traditional abdominal exercises on the floor are exercises that are performed in a standing position. During the performance of such exercises, there is less likelihood of an incorrect position of the back, which means a lower risk of injury and exacerbations. To begin with, it is not necessary to perform exercises with dumbbells, you can start training without additional equipment.
To remove the stomach and sides (the most effective exercises will help with this) is required when there are surpluses in these areas. For training, this is a difficult part of the body.
Two types of fat can form here: the fat located under the skin, and the one that envelops the abdominal organs - visceral. Therefore, the complex must be selected such that it affects the deep and difficult to train areas of the press.
In order to achieve a greater effect, in addition to performing physical activity, you must adhere to the rules, including in the execution technique:
To remove the stomach and sides, exercises (the most effective) must be combined with proper nutrition.
During the day, you should consume: 1/3 of the amount of animal protein products (all types of dietary meat) and plant origin, 2/3 of the amount of carbohydrates in the form of cereals, grain bread, vegetables, a little vegetable fat, drink during the day 2 liters of pure unboiled water, the number of meals should not be less than 5.
Important to remember! Before starting the training process, be sure to prepare the muscles. This contributes to better results without damaging muscle tissues and joints. The warm-up process should not last more than 7 minutes.
Effective exercises for all abdominal muscles
To get rid of excess in the area under consideration, trainers advise to focus on exercises aimed at working out all the muscles. It is necessary to train the upper, lower and side parts of the press.
Exercises for training the upper press
"Plank". The best of all, because when it is performed, the deepest abdominal muscles are trained.
The plank will help to remove the stomach and sides. The most effective exercises necessarily include this technique. Execution technique. It is required to take the position of the body as when pushing up from the floor. Rise up on your toes, while your arms should be bent at an angle of 90 degrees.
Fix the body, for the first time for 20-30 seconds. When holding the pose, the stomach must be pulled in, the gluteal muscles should not protrude upwards, and the back should be rounded. The gaze is directed to the floor.
When performing the bar, you must consider the following:
- you can not raise your shoulders;
- put your hands strictly under your shoulders, not wider and not narrower;
- observe the established angle of 90 degrees;
- keep the whole body very even, as if in a line.
"A bike". Starting to perform, you need to take the appropriate position - lying down, the back should fit snugly against flooring, put your hands behind your head, bend your legs at the knees forming an angle that will be equal to 45 degrees. 
Execution technique. At a distance of 50 cm from the floor, raise your legs, having previously bent them at the knees, and start turning imaginary pedals. Perform slowly, scrolling at least 15 times in 1 approach. Do 3 or 4 sets in total.
Note! Performing the most effective exercises, in order to remove the stomach and sides, the subcutaneous fat layer is burned, which has a positive effect on the cardiac system, digestive system, back muscles, and all muscle groups are being trained.
Exercises for training the lower press
You can remove the stomach and sides (the most effective exercises for the lower press are shown in the table) with the help of the limbs, performing exercises such as lifting the knees, “scissors”, “twist-twist”.
| Titles exercises that clean the stomach and sides (the most effective) | Preparatory process | Execution rules | Number of executions |
| Knee lift | Lie down on the floor Straighten your back and press it to the floor Put your hands behind your head Legs extended | Slowly raising the knees with one or the other leg to the chest, while the lower body comes off a small distance from the floor | 10-15 times 4 sets |
| "Scissors" | The position is the same | Raise legs located directly at a distance of 20 cm from the floor, and spread them apart, making twine, and then cross each other, as if cutting with scissors | 10-15 times 4 sets |
| "Twist - Twirl" | Lying on the floor Hands behind the head around the ears | Raise the upper part of the body, with the right elbow you need to touch the left knee brought up and, conversely, alternating legs and arms | 10-15 times 4 sets |
Exercises to train the oblique muscles of the abdomen
This group of muscles is responsible for the rotation of the body and its flexion. Oblique muscles should be trained separately, since they are not pumped up with other types of load. 
Oblique muscles should be trained separately, since they are not pumped up with other types of load.
To achieve the set benchmark, it is important to work out the training in the form of the following exercises.
| Name | Preparatory process | Execution rules | Number of executions |
| Tilts in a standing position | Legs apart Fix a dumbbell in one hand, and place the other on the back of the head, while the elbow should look up Keep your back in upright position Draw in the abdominal muscles and tighten them | Lean strictly to the side, without bending your back, make an inclination towards and away from the dumbbell | 20 tilts for 3 or 4 sets |
| Lying slopes | Hold fitball between bent knees Put your hands behind your head | Smoothly, slowly raise the upper body, tearing the shoulder blades off the floor by 30 cm | up to 10 times, 2-3 sets |
Be careful! When performing slopes, there is a load on the spine in the lumbar region, so it is very important to perform the exercises correctly. In case of any back problems, these exercises are strictly prohibited.
The most effective exercises with shells to remove the stomach and sides
Additional shells will help to get an additional load and increase the effectiveness of training. Trainers recommend adding exercises on the bench and with dumbbells to your program for adjusting the abdomen and sides.
Exercises with a chair or on a bench
"Roman Chair". Before performing, you need to adjust the chair for yourself, adjust the angle of inclination. Then sit down, securing your legs with the help of installed rollers, then take a supine position on your back and bring your hands to the back of your head. 
Exhaling, begin to twist the body to the legs, having reached the upper position, pause for a few seconds. Inhaling, return to the starting position. Exercise can be performed with a pancake, with a barbell in hand.
"Home chair". Sit on the edge of a chair, straighten your shoulder joint and bring your shoulder blades together, look forward. Grab the edge of the chair with your palms. Perform smoothly, for 5-6 seconds for 1 approach.
Technics: slowly arching the hips, directing the body up, so that there is an imitation of the bridge. As soon as the head touches the back of the chair, linger a little, and then finish the execution by returning to the starting position.
Exercises for the abdomen and sides with dumbbells
To perform the exercises, you will need dumbbells weighing 2 kg. If there is no such projectile, then at home you can do it with the help of 2 plastic bottles filled with water.
Take the following starting position: take dumbbells, stand up, legs not wide apart, keep your back straight, straighten your shoulders. 
With one hand, reach for the floor, assuming this position of the body for about 3 seconds, at the same time monitor your posture, then return to the original position. Do the same with the second hand.
This exercise is performed with legs wide apart and slightly bent. Bring your hand to the side and stretch, so that you feel how everything is tensed. Do the same with the other hand. For each hand, do at least 15 times in 3-4 sets.
Another equally effective exercise with this type of projectile: hold on to a support located at waist level with your hand, put the other on your shoulder, holding a dumbbell. Perform the exercise with the leg off the floor at an angle of 45 degrees. On each side, perform 20 breaks in 3 sets.
Wasp Waist Exercises
Hoop exercise. It is better to buy a shell that is more weighty (2 kg or more). When twisting, the stomach should be tense. The duration of execution is recommended from 1 hour or more with a short rest, not exceeding 3 minutes. 
Performing the following type of exercise, you need to take a standing position, spreading your legs a little to the sides, press your palms to your waist. It is important to keep the body position straight, pressing the feet firmly to the floor. Technique: make deep tilts from side to side alternately.
Jumping. You should take the starting position: close your legs together, keep your posture straight, place your hands on your belt. The essence of the exercise is to make light jumps, then to the left, then to the right, while stretching your arms up. Gradually you can speed up.
Jumping can be slightly complicated: spread your feet wide, close your hands in a lock and hold straight in front of you at chest level. You should jump from one side to the other, turning the lower body, but do not change the position of the hands.
How to increase the effectiveness of exercises for the abdomen and sides
If you follow the tips below, then the effect of the exercises done will be much stronger:
You can remove the stomach and sides, if you perform the most effective exercises, eat useful products, conduct regular training, taking into account safety rules: do not overload the body, increase the load gradually.
Tips on how to remove the sides and stomach:
The most effective exercises to get rid of the stomach and sides:
There are several areas that are most difficult to correct with exercise. These include the stomach and sides. But for women, some exercises have been developed for losing weight specifically on the abdomen and sides, which can help defeat unwanted volumes even at home. It is important to train systematically and follow some rules.
Principles of training for weight loss of the abdomen and sides
It is important to understand that for different people exercises and reps will vary. For those who are overweight, cardio loads will be important in the first place in order to get rid of an impressive layer of fat. In the first period, you should not lean on strength exercises and pump muscles.
In the early stages will be good:
Simultaneously with the cardio load, as soon as the body weight has become close to normal, you can connect strength exercises aimed at training the abdominal and back muscles.
In order to get the desired result - losing weight plus strengthening the muscles of the abdomen and sides, you should combine cardio and strength exercises. This is one of the principles of training.
The second main point will be the regularity of classes. To achieve the result, it is important to train hard and not expect stunning results after a couple of weeks of training. There is a time for every organism. If you have eaten your sides and stomach for years, it is foolish to expect that after a month of training your waist will become slender.
The stomach and sides of almost everyone are the most difficult areas that lose weight last. You need to understand this and not give up, but go persistently towards the goal.
Next important point will be proper nutrition. Experienced nutritionists and fitness trainers say that nutrition comes first when trying to lose weight. But the elasticity and firmness of the muscles is achieved only by physical activity. Therefore, it is important for women to combine the principles of the right, healthy eating and physical activity, including exercises for slimming the abdomen and sides at home or in gym.
Summarize. For the fastest and most lasting result in the process of losing weight on the abdomen and sides, it is important for women:
Only if all the rules are followed together is a quick positive result possible.
Start workout, warm up
At home, as in the gym or in group classes, training should begin with cardio and a warm-up. At home, running in place, brisk walking, or jumping rope will prepare you for your workout. Take 10-15 minutes for this.
After you need to stretch the joints:
A set of exercises with your own weight
Very effective in the fight against excess volume on the stomach and sides of the various straps. Classic Plank:
The side bar is aimed specifically at the lateral muscles of the press and back:
Plank with arm and leg raises:
Drop bar:
Another effective exercise, which is aimed at maintaining the shape of the abdomen, sides and other zones is a push-up:
Leg raise exercises help to reduce the volume in the abdomen and sides:
Perform each of these exercises at an average pace for 3 sets. In each approach, 15-20 repetitions.
Do you often go in for sports?
3 times a week
No, I don't like sports
Rarely
Belly vacuum
A very effective and effective exercise for losing weight on the abdomen and sides for women, which can be easily done at home without any additional devices, is considered to be a vacuum of the abdomen. It is borrowed from Eastern practices, gives a quick and good result. An exercise is designed to work out the internal muscles of the abdomen, which cannot be trained by any other exercise. They will tighten the stomach and keep it flat.
Basic rules for performing a stomach vacuum:
We make a vacuum of the abdomen as follows:
The starting position for this exercise can be different:
Hoop for slim waist
Hoop - simple available sports equipment. Simple exercises with it will help to lose weight and gain harmony in the abdomen and waist for women at home.
Everyone can twist the hoop at the waist. It's simple enough. It is important to twist it in both directions so that the result is uniform. First to the right, then the same amount of time to the left, or vice versa.
The weight of the hoop matters:
Regular hoop training gives fairly quick results.
Disk "Grace" for weight loss of the abdomen and sides
Another sports equipment that many people have at home is the Grace disc. It's flat double disc, on which you need to become feet, and rotate the body at a fast pace to the left and right. Experts talk about high efficiency workouts on this disk.
In order to get rid of unwanted volume on the stomach and sides, while exercising on the disk, it is important to follow some rules:
Exercises with dumbbells or with any weight
As weighting at home, you can use:
- small dumbbells;
- eggplants with water;
- even packs of salt or sugar of 1 kg.
That is, everything that you find at home of a suitable weight, something that you can take in your hand. Do not take too heavy dumbbells, the weight should be minimal.
The exercises will be as follows:
These exercises train the oblique muscles of the abdomen and back muscles well. They contribute to the fact that the sides become more toned, the folds are removed. Do the exercises at an average pace. Choose the weight of dumbbells or any weighting agent according to your strength, do not increase it.
Do 3 sets of each exercise. In the approach, perform 15-20 times.
What not to do when losing weight on the abdomen and sides
In order to lose weight in the abdomen and sides, you should not do:
But for a lasting result, do not cancel training as soon as you notice a decrease in volume and the formation of beautiful feminine curves, continue in the same spirit and let classes become your lifestyle.
After training
After physical training and working out problematic hone, you can enhance the effect with massage or some other manipulations:
This is all that at home will help women achieve the best result in losing weight on the abdomen and sides after performing special exercises.
You can remove the stomach and sides with the help of sports. But in order to burn fat in problem areas, it is imperative to carry out cardio training. After all, abdominal exercises help strengthen muscles, but do not affect the size of the fat layer. Therefore, it makes sense to perform them only in conjunction with classes on cardio machines. It is equally important to monitor nutrition. For without this slim stomach will not be able to get.
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Often, beauty salons offer massage courses aimed at losing weight on the abdomen and sides. But such procedures cannot affect body fat. The same applies to wraps and various creams.
Fat burning cardio
To make the stomach flat and embossed, you need to reconsider your diet and go in for sports.
It is important to remember that thin waist done in the kitchen. The result depends on nutrition to a greater extent. But it is advisable to supplement the diet with special exercises aimed at reducing body fat and strengthening muscles.
You can burn fat and get rid of the sides with the help of cardio training. They must be carried out according to certain rules:
- 1. The duration should be at least 30–40 minutes, but not more than an hour. First, glycogen stores are burned, which the body receives from food. Only after 30 minutes of activity does fat begin to be consumed. But if you exercise for more than an hour, the muscles will begin to break down. This will negatively affect the quality of the body. To burn more fat mass, it is worth doing cardio in the morning on an empty stomach or after strength training. In this case, glycogen stores will already be used up.
- 2. To preserve the muscles as much as possible, you should choose low-intensity cardio. For example, walking on a treadmill. But if you want to get rid of the sides and remove the stomach as quickly as possible, you need to practice on an ellipsoid, exercise bike or run on a track at a high pace. Most effective method to reduce body fat is to do cardio training on an empty stomach in the morning. But such a load is not suitable for everyone and should be applied only periodically.
- 3. Before starting to lose weight, you should determine for yourself a fat-burning pulse zone. Make it simple. First you need to calculate your own maximum heart rate. To do this, it is enough to subtract your age from 220. The optimal heart rate for fat burning will be in the zone of 60-70% of the maximum. That is, for a person 30 years old, the maximum heart rate will be 190 beats per minute (220 - 30). To burn fat, you will need to keep the pulse in the range from 114 to 133 beats. You can measure your heart rate with the help of special heart rate monitors and fitness bracelets.
You need to do cardio 3 to 5 times a week. At the same time, it is important to monitor nutrition. After cardio training, you need to eat half the calories burned in the lesson.
If you follow these rules, then you can get rid of the sides and hanging belly in a month.
Exercises to strengthen the abdominal muscles
To strengthen the press, it is necessary to perform a set of physical exercises. But it is worth considering that the relief will be noticeable only when the percentage of fat becomes small enough.
You need to do gymnastics 2-3 times a week. Each exercise should be performed in 3-4 sets of 15-20 repetitions. You can do them from morning to breakfast as a charge.
Women are strongly discouraged from doing side bends with dumbbells. Incompetent sources often advise this exercise for losing weight on the abdomen and sides. But in fact, side bends increase the oblique muscles. As a result, the waist expands and the sides only increase in volume. In addition, side crunches while lying on the floor should be avoided.
Side bends with dumbbells
Twisting
Almost everyone knows that you can pump up the abdominal muscles with the help of twists. To complete them, you only need a flat floor, a fitness mat or a regular blanket.
Technique:
- lie on your back and bend your knees;
- hands can be brought behind the head, spreading the elbows to the sides, or crossed on the chest;
- while exhaling, raise the upper part of the body so that the shoulder blades remain on the floor;
- at the top point, make a peak contraction, lingering for a couple of seconds;
- then lower yourself to the floor.
Twisting on the floor
During the exercise, the lower back should be firmly pressed to the floor. Deflection is not allowed. In addition, you can not make jerky movements and pull yourself by the neck. It is necessary to twist, rounding the upper back and straining the press.
Men can take weights over time. This will strengthen the abdominal muscles faster. It is not recommended for girls to use additional weight, as increased growth of the abdominal muscles leads to an increase in the waist. In addition, burdening is contraindicated for women after childbirth, as well as for girls and boys under the age of 16 years. In this case, you should start with the easiest exercises.
You can also perform twisting on a fitball. This version of the exercise relieves tension from the lower back.
Technique:
- lie down on a fitball, legs should stand firmly on the floor;
- cross your arms over your chest or put them behind your head;
- while inhaling, deflect the body just below the parallel with the floor;
- as you exhale, rise, straining the press;
- the lower back should remain pressed against the fitball.
Twisting on fitball
Feet should be on the floor throughout the exercise. You can not tear them off the floor, raise your hips and buttocks.
Leg raise
In order to engage the lower part of the press to a greater extent, it is necessary to perform leg raises. Technique:
- lie on the floor, stretch your arms along the body, straighten your legs;
- as you exhale, raise them 45 degrees;
- at the end point, stop for 1-2 seconds, feeling the tension of the abdominal muscles;
- then lower your legs, but do not put them on the floor;
- raise your legs again.
Leg raises lying on the floor
The lower back should not bend, otherwise the load will leave the press.
You can also do alternating leg raises. This exercise is called scissors. The execution rules will be similar.
"Scissors" on the press
A complicated version of leg lifts is a fold.
Technique:
- take a supine position, arms extended back, legs straight;
- while exhaling, simultaneously raise the body and legs, trying to touch the ankles with your hands;
- fix and then return to the starting position.
Fold on the press
This exercise is quite difficult. Beginners are advised to do regular crunches and leg raises before moving on to doing it.
Vacuum
An effective yoga exercise for girls who want to reduce their waist and sides is a vacuum. It is aimed at strengthening the internal muscles of the abdomen due to a static load, but will not help to pump up the press to cubes. However, a strong muscular corset allows you to visually remove fat folds. Indeed, sometimes even thin girls have a hanging tummy.
Technique:
- stand in front of some stable object (table, sofa, etc.) and rest against it with your hands;
- then take the deepest possible breath and sharply exhale all the air;
- on exhalation, the stomach should be drawn in as far as possible;
- the voltage should be held for 10-20 seconds;
- if necessary, you can take small breaths through the nose;
- after that, the stomach should be slowly relaxed, holding the tension for some more time.
In addition, you can do this exercise lying down or sitting. The first results will be noticeable after 10 days of regular vacuuming at home.
Abdominal exercises should be performed on an empty stomach. It is best to work out at home in the morning or after a cardio workout in the gym. You can eat an hour after class. It is desirable that the meal was protein.
And some secrets...
The story of one of our readers, Inga Eremina:
My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to remove excess weight fully? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.
But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...
