Exercises for losing weight on the stomach and sides

Ideal abdominal muscles are equally important for men and women.However, it is quite difficult to get rid of fat deposits in the abdominal area.Regular exercise in the gym or at home, proper nutrition and cosmetic procedures are required.

Compiling an effective set of exercises for the abdominal and side muscles must be carried out taking into account the individual characteristics of the body, physical fitness and the desired end result.

Exercises for the abdomen and sides: training nuances

The main mistake of novice athletes is the idea that the flatness of the abdomen directly depends on the development of the abdominal muscles.However, this is a misunderstanding.The strength of the abdominal muscles has no influence on the appearance of the stomach.A layer of subcutaneous fat simply hides the stressed muscles from others' eyes.And you have to forget about the ideal figure.

Considering this point, you need to know and adhere to some nuances in training.

Tips and rules:

• The training takes place at least three times a week.The infamous six pack abs can only be achieved through daily physical activity.
• The optimal time for training is the morning, as the body is rested at night and is ready for the fruitful process of burning fat.
• Duration of the training – 1 hour.It includes a twenty-minute warm-up.The joints are warmed up and cardio exercises start fat loss.
• A set of abdominal exercises lasts 30 minutes.During this time the muscle corset is trained as best as possible.
• At the end of the workout, a 5-10 minute break is taken, aimed at stretching and elasticizing the muscles.
• The load is increased gradually, starting with light tasks and ending with intensive exercises.
• Breaks between tasks are allowed within 30 seconds.
• Basic exercises for the abdominal muscles are performed in 3-4 approaches, 20-40 times each.
• It is forbidden to eat for 2 hours after training.
• Particular attention is paid to correct breathing, since the saturation of the blood with oxygen and, therefore, the effectiveness of the exercises depends on this.

Self-massage before training

Not many people know thatSelf-massage before training increases the effectiveness of training by 70%.During the massage, the abdominal muscles are warmed up, warmed up and prepared for stress.

Intensively squeeze and relax the stomach with your hands along the entire circumference for 5 minutes.To anesthetize the procedure, anti-cellulite creams with a high content of warming substances are used.

The massage is carried out according to the following scheme:

• With your palms closed into a fist, work in a circular motion around the entire area of the sides and stomach from bottom to top.Movements are carried out in a clockwise direction.
• Perform the same manipulations with a massage brush or glove.

Aerobic warm-up before abdominal exercises

A non-impact warm-up program is called aerobics.Its tasks include increasing the tone of the body, stretching and generally shaking up the muscles.

Aerobic warm-up exercises: bends in different directions, twists, rotation of the body and torso, swinging the arms, tensing the abdominal muscles.A basic warm-up exercise set consists of 12-15 exercises for all muscle groups with a total duration of 7 to 15 minutes.

Home Study Program

The basis of exercises for defining the waist muscles are crunches.

Exercise 1. Regular crunches

1. Lie on your back, pull your legs towards you and tense your abdominal muscles a little.
2. Close your hands into a “lock” at the back of your head.
3. Slowly lift your shoulders 15-20 cm off the floor and hold the position for 10 seconds.
4. Return to the floor and relax your abdominal muscles.

When performing the exercise, the elbows should be wide apart and the chin should be pointed upwards.

Number of repetitions – 10 times.

Exercise 2. For the upper abdominal muscles

1. Sit on the floor, spread your knees to shoulder height and bend them.
2. Place your arms in front of you in a stretched position.
3. Lean your entire upper body back 45° and fix your arms in a bent position in front of you, turning your fists towards you.
4. Hold the pose for 5 seconds and return to the starting position.

Number of repetitions – 10 times.

Exercise 3. For middle abdominal muscles

1. Lie on your back, pull your legs towards you and spread them shoulder-width apart.
2. Place your hands behind your head and place a pillow made from a blanket or towel under your lower back.
3. Lift your body off the floor to the maximum height and stretch your chin upwards.
4. Fix the pose and relax after 5 seconds.

Number of repetitions – 15-30 times.

Exercise 4. Leg raises for the lower abdominal muscles.

1. Lie on your back, lift your legs and bend them at the knees parallel to the horizontal surface.Stretch your arms to the sides and fix them on the floor.
2. Slowly lift your hips 3-4 cm off the floor while contracting your abdominal muscles.The right angle at the knees remains unchanged.
3. Stay in the top position for 3-5 seconds and then return.
4. Your back and head should not rise with your pelvis.

Number of repetitions – 10 times.

Exercise 5

It is based on two exercises (No. 1 and 4).

1. Lie on your back, lift your legs and bend your knees parallel to the horizontal surface.Stretch your arms to the sides and fix them on the floor.
2. Tighten your abdominal muscles and stretch your head up towards your knees.
3. Legs at right angles, pelvis and shoulders lifted off the floor.

Number of repetitions – 10 times.

Exercise 6. Side crunches

1. Lie on your back, pull your legs towards you and spread them at shoulder height.
2. Perform a twisting exercise, trying to reach your right shoulder to your left knee.The elbow should point to the side.
3. The left elbow fixes the position and positions itself on the floor for better balance.
4. Without stopping, perform alternating turns (10 times) to the sides, alternating hands and elbows.
5. The pelvis does not rise.

Number of repetitions – 10 times.

Exercise 7. Lunges with crunches

1. Lie on your back and pull your legs close to your pelvis.
2. Close your hands at the back of your head and fully spread your elbows.
3. Slowly tighten your abdominal muscles, lift your shoulders and head off the floor, and pull the knee of your left leg toward your chest.
4. Next, fully extend your knee and extend your leg forward.
5. Return to the starting position and switch legs.

Number of repetitions – 10 times.

Exercise 8. “Bicycle”

1. Lie on your back and pull your legs close to your pelvis so that your heels touch it.
2. Close your hands at the back of your head and fully spread your elbows.
3. Slowly tighten your abdominal muscles, bend your right leg at the knee and extend it to a 45° angle to the floor.
4. Try to reach your left knee with your right shoulder.
5. Do the same with the opposite arm and leg without stopping.

Number of repetitions – 10 times.

Exercise 9. Circular rotations (for the entire abdominal muscles)

1. Lie on your back, pull your legs towards you and tense your abdominal muscles a little.Knees bent.
2. Close your hands into a “lock” at the back of your head.
3. Lift your head and shoulders off the floor.
4. Perform circular movements in different directions through the right side, floor, left side and knees five times.
5. The pelvis should be motionless.

Number of repetitions – 5 times.

Exercise 10. Backbends (usual for the abdominal muscles)

1. Get on your knees and rest your elbows on the floor.The foot is only fixed at the toes.
2. Lift both knees 5-10 cm off the floor and fix the pose.
3. Return to previous position and rest for 5 seconds.
4. The back is always straight.

Number of repetitions – 10 times.

Exercise 11. For strong abs and abdominal muscles

1. Lie on your stomach and raise your body onto your toes and elbows.
2. Raise your right leg in a straight position to hip level (to form a straight line from hip to heel) and fix it in this position for 3 seconds.
3. Repeat with the left leg.
4. Keep your body straight without bending at the waist.

Number of repetitions – 10 times.

Exercise 12. “Scissors” for the lower abdominal muscles

1. Lie on your back and place your hands under your hips.
2. Lift your straight legs 25 cm from the floor and spread them as you exhale.
3. Cross in front of you as you inhale.
4. Do the exercise intensely and for as long as your body allows.

The exercise simulates working with scissors.

Exercise 13/1.Leg swings for fat loss

1. Stand directly next to the wall and lean on it with your right hand.
2. Swing your left foot in different directions (20 times in each direction).
3. Switch arms and legs and perform the same exercise.

Exercise 13/2.Leg swings for fat loss

1. Lie on your side and rest your left elbow on the floor.
2. Perform upward swings with the right leg (20 times, 3 sets) without lowering the leg to the floor.
3. Switch arms and legs.

Exercise 14. “Pendulum” for oblique muscles

1. Lie on the floor, place your arms along your body and lift your straight legs.
2. Lower both legs together to the right and left without reaching the floor, imitating a pendulum.

Exercise 15. Plank for training the sides and abdomen, lower back and back muscles, hips, shoulders, arms

1. Lie on the floor and rest your elbows on them.
2. Raise your entire body on your elbows and toes and fix the position.
3. The upper body should be straight.
4. Stay in the position for 30-60 seconds.

Number of repetitions – 3 times.

Features of effective twisting

Crunches are the basis for losing weight and defining the abdominal muscles.Without these exercises, it is impossible to remove fat deposits on the stomach and sides.You need to start with basic principles and gradually complicate them after the body gets used to the loads.

There are heavy variations of crunches:

• Reverse.They differ in that the legs are pulled towards the chest and not towards the body during the exercise.
• Double.Legs and torso lift at the same time.
• On an incline bench.Crunches are regularly performed on this machine, rounding the back during exercise.
• Hanging.The athlete hangs on the horizontal bar and pulls his legs straight towards his chest and to the left/right of him.

Tips for basic abdominal exercises

1. You should not fix your feet on a sofa or other surface as it will make your task easier.This position transfers the load from the abdominal muscles to other muscles.
2. Breathing should not contradict movements.The body rises when you breathe out and falls when you breathe in.
3. You should not tear your upper body away from the horizontal surface in the lumbar region.This leads to the herniation of the intervertebral discs.
4. Make sure that the exercises are carried out slowly and without jerky movements.It is important to tense the necessary muscles slowly and gently to achieve the desired effect.

In conclusion

It is quite possible to achieve positive dynamics and get a flat stomach both at home and in the gym.Depending on the individual characteristics, practical and effective exercises are selected that can be carried out without much effort and spending a lot of time.