How to do crunches correctly for weight loss. A set of exercises for losing weight on the abdomen and sides. Is it possible to quickly remove excess weight from the stomach and sides at home?

If you have a need to do exercises for a flat stomach and sides, you need to choose the right complex. All components in it should be aimed at losing weight and tightening. A beautiful, flat stomach pleasantly transforms your appearance. A girl who has trimmed her sides and tightened her tummy can rightfully be proud of her beauty.

To get a slim, beautiful belly and remove the sides, diet alone is not enough. Even strict food restrictions will not help you lose weight if there is no physical activity. The most suitable solution to the problem will be a balance between proper nutrition and exercise.

For sports activities at home, it is necessary to correctly select the load on the abdominal muscles. Learn about the most suitable and effective exercises, as well as important rules. This will make your sports activities enjoyable and fruitful.

To have a beautiful and slim figure, women are ready to do anything. They buy jars of “miracle cream”, go on exhausting diets, even fast, hoping to remove bulging sides. Such efforts are not in vain, the ladies really look prettier. However, the main problem, a full belly and sides, does not go away so easily.

Push-ups for a flat stomach

Excess fat distributed on the stomach and sides does not look very aesthetically pleasing. This problem is not only external, but also internal. The abdominal muscles are weakened and the back has to perform additional functions. As a result, the spine begins to ache and posture deteriorates. One pain begins to attract another. If you think about it, the problem is easy to eliminate: just start exercising to remove your sides and tighten your stomach.

This complex is designed for a month of home study. It includes effective exercises for a flat stomach. With the help of the complex you will work on all types of abdominal muscles. When performing the proposed workouts, you will begin to rapidly lose weight and will be able to remove your sides. In a month, your tummy will already look pumped up. There will be no unaesthetic sides.

Exercises for a thin waist and flat stomach

Classic drying

• Lie down on a special carpet or floor.
• Place your feet firmly on the floor, you can bend your knees slightly.
• Place your hands behind your neck and place your elbows to the sides.
• Forcefully squeeze your stomach and sides and lift your body.
• Let your chin always be in one position and not fall lower. For everything to work out correctly, direct your gaze in front of you and do not make unnecessary head movements.
• Rest your lower back directly against the floor as you come back to prevent your back from arching.

Exercise classic drying

Drying with crossed legs

• Take a position lying on your back.
• Now place your left leg straight on your right knee. Pull the elbow of your right hand toward your left shin with force.
• Strongly tighten the lower and side abdominal muscles. This activity should be done with a low range of motion.
• It makes no sense to raise the body too high from the floor.
• Swap your legs and arms. Do it all over again.

Drying exercise with crossed legs

Curling drying

• You need to return to your starting position.
• Stretch your legs and raise them approximately 30 degrees.
• Place both hands behind your neck, keeping your elbows parallel to the floor.
• Start by taking turns sharply raising your left leg and shoulder blade on the right, then your right leg and shoulder blade on the left. The leg that is in the “rest” position is raised at a 30-degree angle.
• Move quickly during this part of the workout.

Drying exercise “twisting”

Raising your legs off the floor

• Lie on your back.
• Raise both legs up. You also need to raise your shoulders and tighten your abs.
• In this position, begin to lower and raise each leg back. It is not advisable to touch the floor while performing the exercise.

Scissors

• Lie on the floor or on a gymnastics mat.
• Raise your legs above the floor.
• Alternately cross them with each other.

If performed correctly, you will feel a slight burning sensation in the sides and abdomen.

Exercise scissors

Simulated rowing

• Sit down, bend your knees, keep your back straight.
• Smoothly remove your feet from the floor. Extend one leg, press the other bent tightly to your chest.
• Now you need to make movements with your hands, as when rowing. Pull your straight arm towards your leg, pressed to your chest.
• Next, change arms and legs.
• When you are in this position, it is quite difficult for you to maintain your weight. Due to this, you will strain your abdominal muscles well.

Training program for losing weight on the abdomen and sides

Training frequency: 3 times a week, between training sessions there should be a break of at least 2 days.

Duration of implementation: from one month (time of appearance of the first results).

Exercises for losing weight on your sides

The purpose of the exercises: slimming the abdomen and removing the sides, increasing endurance. The appearance of energy and vitality.

Number of approaches: at first - 10 approaches, each subsequent workout add one approach, gradually increase to 20-25 for each exercise.

Remember: when working the abdominal muscles, your back must be hunched for a positive effect.

When doing exercises to lose belly fat at home, know that:

• You should not train without first warming up. Before starting the exercises, do something light: jog or squat;
• you also need to finish smoothly; various stretching exercises are suitable;
• your breathing should be correct: with effort - exhale, relax - inhale. This is done to avoid problems with the cardiovascular system;
• Never allow tension in your back or lower back, otherwise they will work, not your sides and stomach. This is not only ineffective, but also fraught with spinal injuries;
• if you need to tense certain muscles, tighten and hold in this position for 2-3 seconds. With this simple action, the muscles will receive the best possible load;
• For even more effective weight loss in the abdomen and sides, it is worth adding a simple exercise called “vacuum in the stomach.”

Vacuum exercise for a flat stomach

This practice has become very popular and is gaining momentum. Even ancient yogis used it.

Exercise vacuum

The vacuum can be done on an empty stomach or 2 hours after eating. The optimal time is after sleep and before bed. Within a month, noticeable results will appear: the exercise effectively burns fat from the abdomen and sides. The benefits are not only for weight loss. Using a vacuum, you massage the internal organs. Such exposure has a positive effect on their work.

When performing the exercise, there is a strong tension in the transverse muscle. Low tone of this muscle makes the stomach saggy.

The main thing in performing this exercise is to do it constantly. Follow this principle, and in a month you will be able to remove your sides and tighten your stomach.

Vacuum in the stomach

1. Starting position: stand with your feet shoulder-width apart.
2. You need to bend your knees and move your body slightly forward. This is similar to the roller skating position.
3. Place your hands on your hips. Smoothly remove all the air from yourself, at the same time strongly drawing in your stomach and fixing it. Look forward with your head slightly lowered and your back straight.
4. You need to stay in this position for about 20 seconds.
   When it is no longer possible to remain without air, relax your stomach, then inhale smoothly. Gradually regain your breathing to prepare to repeat the exercise.

You must determine the number of repetitions yourself. The optimal training time is 15 minutes for beginners and half an hour for experienced ones. But you can determine when the load level is already sufficient. At this point, it becomes difficult for you to remove the air from your lungs.

Abdominal vacuum exercise

A useful exercise can be done while sitting or standing on all fours. It is remarkable in that you can practice anywhere: on the bus, at work, at a party. As they remembered, they did it. Losing weight on your sides will be a nice bonus.

A flat stomach and lack of sides is the dream of many girls, but this area can be corrected with regular training. Exercises for losing weight in the abdomen and sides will help get rid of excess fat, but it is important to strictly follow the training system and adhere to the principles of a healthy diet in order to achieve visible results.

Basic principles of training for losing weight on the stomach and sides

• The intensity of training depends on the individual parameters of your figure and well-being.
• For those who have a lot of excess weight in the sides and abdomen, workouts should be more cardio to burn fat.
• Available types of cardio for home workouts: walking, running, swimming, jumping rope.
• Only a combination of cardio and strength exercises will achieve the greatest results: cardio burns fat, and strength exercises build muscles and shape your silhouette.
• To achieve the greatest effect, train 3-4 times a week.
• Every week, increase the load of strength exercises and the duration of cardio training with a hula hoop.
• The result of your training depends on your efforts during training and the initial volumes.
• It is impossible to lose weight in any specific place: during training, the whole body loses weight and many muscle groups are tightened.
• The most effective exercises for the sides are hula hoop twisting, body crunches and bending overs. It is necessary to do exercises with great frequency, but without additional load, in order to burn fat, and not just build muscle underneath, thereby creating excess volume. It is very important not to skip the twisting and bending warm-up as it warms up and prepares the body for the lateral workout.

Rules for performing exercises for losing weight on the abdomen and sides at home

• The most suitable time for effective training is morning. Before breakfast or 2-3 hours after it, the body is in excellent condition for burning fat.
• To lose weight in the abdomen and sides, you need to exercise without weights, using only your own body weight, otherwise you risk building muscle under a layer of fat, which will visually add extra volume.
• Start and end your workout with cardio, which will replace your warm-up.
• Follow the technique exactly with alternating amplitudes.

Popular

Warm-up before training for sides and abdomen

Turning the body to the sides

1. Feet shoulder-width apart, knees slightly bent.
2. Tighten your abdominal muscles, straighten your shoulders, hold your bent arms in front of you at chest level.
3. Make slow turns to the right, returning to the starting position, then to the left.
4. Between turns in different directions - stop in the middle.
5. Make 10-15 turns in each direction.

Side bends

2. Raise your arms up and tilt your body to the right.
3. Bend only your upper body, making sure your legs are straight.
4. Alternate body tilts to the sides alternately.
5. Repeat the exercise 20 times on each side in 2-3 approaches.

Forward bends

1. Stand straight, feet shoulder-width apart.
2. Start lowering your body down to touch your palms to the surface of the floor.
3. Do not bend your legs and smoothly return to the starting position so as not to injure your back.
4. Repeat the exercise 20 times in 2 approaches.

Effective side exercises at home

Hoop or halahoop

Hoop twirling is an affordable form of home cardio that not only burns calories, but also works the abdominal and back muscles. The hoop is indispensable for women, as it helps to create a slender silhouette and highlight the waist. This is one of the most effective exercises for losing weight on your sides at home. Rotating a hoop or hala hoop will help get rid of excess fat deposits around the waist if you do it systematically and for at least 10 minutes a day.

1. Stand straight with your feet together.
2. Clasp your hands at the back of your head.
3. Spin the hoop with a small amplitude from side to side 88 times in each direction.
4. Try to hold your breath while inhaling, while drawing in your stomach.
5. The first week of training, do 88 rotational movements in each direction in 2 approaches, with each week increase the number of approaches by another 2.

Movable bar

1. Stand in a classic plank position with emphasis on your toes and elbows, your body should be straight without bending.
2. Keep your elbows level under your shoulder joints.
3. Push your pelvis up, forming a slide with your body, without bending your legs at the knees.
4. Hold at the top for 5 seconds, then return to the starting position.
5. Repeat the exercise 10-15 times.

Seated crunches

1. Sit on the floor, bend your knees, and press your feet to the floor.
2. Tilt the body back 45 degrees.
3. The lower back is rounded, the tailbone is retracted.
4. Tighten your abs and bend your elbows.
5. Rotate your body and elbows from side to side.
6. Repeat the exercise 30 times in 3 sets.

Lying crunches

1. Lie on the floor, spread your arms to the sides, press your palms to the floor.
2. Don’t lift your shoulders off the floor, lift your legs vertically up and bend your knees at an angle of 90 degrees.
3. Keep a small distance between your knees.
4. Lower your bent legs to the side all the way to the floor, but do not touch it, keep your pelvis suspended, and do not lift your shoulders off the surface.
5. Return your legs to the starting position.
6. Do the same on the other side.

Side bridge

1. Lie on the floor, body straight, and extended legs one under the other.
2. Place your lower hand on your elbow and lean on it.
3. The result is a deflection of the body in the lateral plane.
4. Raise your pelvis off the floor, straightening your body until a straight line is formed.
5. Distribute the weight between the supporting hand and the foot of the supporting leg.
6. Raise your head and look forward.
7. Try to hold in this position for at least 30 seconds. With each week of training, increase this time by another 30 seconds.

Boat

1. Sit on the floor, simultaneously lift your legs and arms off the floor, trying to bend in half.
2. Hold this position for as long as possible.
3. Don’t strain your neck, keep your limbs straight.
4. Repeat 10 times, trying to stay on the weight as long as possible.

Body flexion

1. Lie on the floor, bend your knees, clasp your hands behind your head.
2. Lift your body off the floor and reach your elbow towards the opposite leg.
3. Stay at the point of contact and return to the starting position.
4. Perform touches one by one.
5. Repeat the exercise 20 times on each side in 2 approaches.

Home exercises for losing weight on the stomach and sides are guaranteed to give results if you do them regularly and follow the right diet. Many of them do not require special details and their technique is simple and accessible even for beginners.

Of all the problems with the figure, fat deposits on the abdomen and sides look the least aesthetically pleasing and are the most dangerous to health, because fat envelops the internal organs, impairing their performance. The main reasons for its appearance:

1. Poor nutrition. The abundance of sugar-containing, flour, fatty foods and fast food in the diet is fraught with the deposition of excess weight in the abdomen and sides. Trans fats are considered the most dangerous in this regard.
2. Binge eating. Even if a person’s menu as a whole contains healthy food, but it is consumed in excessive quantities, the digestive system does not have time to cope with it, it remains rotting in the folds of the intestines in the form of toxins. This affects the volume of the lower abdomen. In addition, huge portions stretch the stomach, which also contributes to the enlargement of the middle and upper abdomen. And when you overeat, too much energy enters the body; it does not have time to be used up and is deposited in problem areas in the form of fat.
3. Hormonal imbalances, most often arising as a result of stressful situations. Disturbed sleep patterns, worries and excessive stress contribute to the release of the “fear hormone” cortisol. Its regular abundance in the body slows down metabolism, which leads to weight gain.
4. Alcohol consumption, especially beer in large quantities. This fact directly affects a large belly only in the sense that a large amount of liquid stretches the stomach. A more serious problem is that alcoholic drinks provoke a feeling of hunger and after drinking them a person consumes a large amount of food.
5. Age. Women are less likely to have fat reserves around the abdomen and waist than men. But after 40 years, when premenopause sets in and the production of female hormones decreases, their waist size also increases.
6. Physical passivity. Many people believe that they can get rid of belly fat by doing abdominal exercises. But if the diet is left incorrect, they will strengthen and enlarge, remaining under the fatty tissue, which will make the stomach and sides even larger in volume.

What exercises should you do to get rid of your stomach and sides?

The best exercises to help you lose weight in the abdomen and sides are:

• Cardio training. They help burn fat throughout the body, including the belly. These include running, cycling, jumping, burpees, climbing on an elevated surface, walking on a stepper and orbitrack.
• Strength basic training. During their execution, most of the muscles of the body work, including the core muscles, which allows you to build the correct proportions and visually narrow your waist. In addition, they are very energy-intensive and trigger the fat burning process. These are all varieties of squats, lunges, deadlifts.
• Breathing exercises- trigger fat burning by saturating tissues with oxygen and static loads on muscles, help tighten the stomach: vacuum, twisting with a special breathing technique. They are especially suitable for women who have given birth with diastasis.
• Local for strengthening all abdominal muscles: all crunches, leg raises, planks, static loads.

Easy home exercises on the floor

Many people believe that it is impossible to get in shape without going to the gym and being monitored by a trainer. In fact, if you have a strong desire to change your waist size and get rid of your sides, you can achieve results at home. The most effective exercises are listed below.

Crunches

One of the simplest and most effective ways to tighten the muscles of the upper and middle abs are considered to be regular crunches.

Technique:

1. Lie on your back, bend your knees and spread them slightly to the sides so that your feet are slightly narrower than shoulder-width apart.
2. Place your hands behind your head and clasp them at the back of your head, elbows pointing exclusively to the sides.
3. Raise your shoulders and upper back off the floor, engaging your abdominal muscles, keeping your lower back pressed to the floor. The head and upper back form a straight line, the lifting does not occur due to the neck, but only due to the abdominal muscles. During execution, the elbows look to the sides and do not connect.
4. At the top point you need to fixate for a few seconds and go down.

Repeat 15-30 times, 3-4 approaches.

Reverse crunches

The exercise is aimed at strengthening the lower abdominal muscles. It is considered quite difficult, and not all beginners are able to perform it correctly the required number of times. But the main thing is to start; systematic practice will help improve results after just a few weeks if you follow proper nutrition.

Technique:

1. Lie on a flat surface, with your hands grab some support behind your head. These could be the legs of a table, sofa, chair or any other furniture. You can also press them firmly to the floor with your palms down.
2. Raise your legs bent at the knees or straight until a right angle is formed between the torso and legs.
3. From this point you need to lift your pelvis up with a jerk and lock in this position for a few seconds.

Repeat 12-20 times, 3-4 approaches.

Oblique crunches

Oblique crunches strengthen the muscles of the lateral and upper abs and help reduce the width of the waist. The exercise is performed like this:

1. Take a position lying on your back, bend your legs at the knees, clasp your hands at the back of your head, elbows pointing to the sides.
2. Slowly lift your upper back, shoulders and head with your abdominal muscles, without your neck protruding forward.
3. At the top point, a maximum rotation of the raised part of the body is made in one direction.
4. Return to the starting position and repeat the twist in the opposite direction.

Repeat 15-30 times on each side, 3-4 approaches.

Side crunches

This exercise strengthens the lateral abdominal muscles. Technique:

1. Lie on your back, clasp your hands at the back of your head, spread your elbows to the side. Press your legs one against the other, bend your knees and place them on their sides on the floor so that they lie on top of each other.
2. Raise your shoulders and upper back, fixating at the top point.
3. Return to starting position.

You can also perform it while lying on your side with your torso, then you need to focus on your lower arm.

Perform 20-30 times on each side, 3 approaches.

Plank

The plank is considered a very effective exercise for women and men; it helps strengthen not only all the abdominal muscles, but also the back. It's done like this:

1. Take a standing position on your elbows/palms and toes.
2. The line of the back and legs is straight; stand in this position for as long as possible without arching your back. You can start with 30 seconds, gradually increasing the duration.

Breathing exercises to reduce waist and sides

Breathing exercises, for example, the Bodyflex technique, are very popular due to their effectiveness. Many women and men who tried this technique were very pleased with the result - according to some reviews, the stomach literally “melted” in a matter of weeks.

Vacuum

The most effective exercise, it is performed not only by supporters of breathing exercises, but by most athletes. Performed exclusively on an empty stomach using the following technique:

1. Take a standing or lying position.
2. Take a deep breath and exhale noisily through your mouth.
3. If the starting position is standing, then the body leans slightly forward. The deepest possible breath is taken, the stomach is pulled in as far as possible so that it lies as much as possible under the ribs.
4. The abdominal muscles tense and it is necessary to fix this state for 8-10 seconds.
5. Exhale slowly.

Repeat 8-12 times every morning.

Video exercise:

Crossing legs

The exercise strengthens the lateral abdominal muscles, which helps your waist become thinner. Technique:

1. Lie on your back, place your hands palms down under your buttocks.
2. Take a deep breath, then exhale noisily, then inhale as high as possible and hold your breath for 10 seconds, exhale slowly.
3. Raise both legs above the floor by 10-15 cm, make 10 crossings, spreading them apart as much as possible. Make sure your legs are as straight as possible.

You need to repeat the exercise 3-4 times.

Side stretch

With this stretch you can make your waistline more expressive. Technique:

1. Stand on slightly bent legs, shoulder-width apart. Place your palms on your thighs in the area just above your knees.
2. Take a deep breath and exhale noisily through your mouth, then inhale as deeply as possible again.
3. Without letting out the air, move one leg to the side, transferring the center of gravity to the second. Try to keep your raised leg straight.
4. Count to 8, lower your leg and exhale slowly.
5. Change leg.

Repeat 3 times on each leg.

"Cat"

This home exercise strengthens your core and back muscles. It is done simply:

1. The pose is taken on palms and knees.
2. Take the deepest breath possible and hold your breath.
3. The back is arched as high as possible; you need to stay in this position for 8 seconds without exhaling.
4. Exhale slowly and return to the starting position.

Repeat 8-10 times.

Exercises for losing weight on the abdomen and sides with weights

Very effective exercises for men and women are those that use weights. They are very energy-intensive, so in addition to muscle training, fat burning also occurs. They can be divided into basic, which work many muscles throughout the body, and isolated, that is, pumping only the abdominal muscles.

The basic ones include:

All types of squats: with narrow and wide legs, plie, sumo. If dumbbells are used, then it is most convenient to do plie squats: the weight is held with two straight lowered arms, legs apart, knees and feet pointing in different directions, back straight. You need to squat to such a depth until a straight line parallel to the floor is formed between your knees and buttocks. Repeat 15 times, 3 sets. If a barbell is used, then it should be measured on the shoulders, feet should be placed shoulder-width apart, squat slowly and with a straight back, not allowing the knees to go forward - the legs should be bent at right angles. You need to get up quickly. The number of repetitions per workout is from 12 to 20, approaches are 3-4. With the help of squats, in addition to beautiful abs, a person will get round, elastic buttocks and toned legs.

All types of deadlifts and: on straight legs, on bent legs, bending over with weights on the shoulders. When performing deadlifts on straight legs, you need to place your feet shoulder-width apart, keep your back straight and lean forward, moving your pelvis as far back as possible, your legs can be slightly bent at the knees at the lowest point. The same technique and “Good Morning” exercise (bending over with a weight on the shoulders) are the same, only the location of the weights is different. Number of repetitions - 12-20, 3 sets.

Lunges- performed either with dumbbells in hands, or with a barbell on the shoulders. Take a big step forward, then with a straight back you need to squat down until the knee of your back leg touches the floor, return to the starting position and change legs. The number of repetitions for each leg is 12-20, 3 sets.

The most effective isolated exercises for the press with a load include:

1. Lateral press with a load clamped by the shins. You need to lie flat on your side, lean on the forearm of your lower arm, place your other hand behind the back of your head and do crunches, lifting both straight legs with weights. This exercise pumps up your lateral abs and makes your waistline more expressive. Repeat 30 times on each side.
2. Weighted leg raises. You need to take a lying position on your back, place your palms under your buttocks. Hold a weight between your feet, raise your legs 15 cm up and make circular movements with them. Perform 12-30 times.
3. Weighted bar. During the exercise, additional weight is placed on the back.

As additional weight, you can use a special leather sports ball, a homemade pillow filled with sand or something else heavy.

Exercises for losing weight on the stomach and sides

If you devote 10 minutes to exercise every morning, then after a few months you can significantly reduce the size of your waist and sides. Recommended exercise program:

1. Vacuum - 10 repetitions.
2. Jumping Jack - 1 minute.
3. Burpees - 10 reps.
4. Any crunches - 3 sets.
5. Plank - from 1 to 8 minutes, depending on physical abilities.

This daily warm-up not only promotes weight loss, but also improves overall well-being, strengthens the immune system and speeds up metabolic processes. Performed before breakfast, it starts the body and already during the first meal the metabolism is active.

Mandatory exercise rules

In order for abdominal muscle training to bring maximum effect and benefit, you must follow these rules:

1. Exercise some time after eating, but not immediately after it. Those that are correctly performed on an empty stomach are effective only if this condition is met.
2. The exercise technique is of great importance - twisting and exercises using weights should be performed at a slow or medium pace, controlling your posture - the back should be straight, not arched or rounded. You need to fixate at the most intense point for several seconds.
3. The success of training is possible only if it is done regularly.
4. Without eliminating foods that provoke fat deposits in the abdomen and sides, and reducing portion sizes to normal, the effect will be the opposite: the muscles will increase, but the fat layer will remain the same. The end result is that your overall waist and abdomen will grow by 2 cm on average.
5. The maximum result is achieved if you combine several types of physical activity at once: with or without weights, cardio training and walking.
6. When performing the exercise, you need to breathe correctly: before starting it, you need to inhale, at the most difficult point, exhale, then inhale again and return to the starting position.

Using a hoop

Helps for losing weight in the abdomen and sides and the headband. There are many types of them, from regular plastic ones to hula hoops with magnets. Recommendations for using this design:

1. The effect will be noticeable only if, in addition to exercise, you follow proper nutrition and drinking regime.
2. You need to start with short workouts (5 minutes), gradually increasing their time to half an hour.
3. Before you hula hoop, you need to perform a set of breathing exercises, this will increase the effectiveness of the workout.
4. It is best to twirl the hoop on an empty stomach, and eat food no earlier than an hour after it.
5. The correct technique is considered to be one in which the shoulders and hips practically do not move, the range of motion of the waist is minimal, and the abdominal muscles are maximally tense.
6. To avoid harm to the skin, it is recommended to wear a thermal belt.

Regular use of a hoop is as effective as a professional massage.

What muscles of the abdomen and sides does hula hoop train?

Since the height of the hoop can be adjusted during training, you can use it to train all abdominal muscles: upper, lower and lateral abs. In addition, the advantages of its use include:

• Strengthening the back muscles;
• Strengthening the spine;
• Improved skin condition;
• Acceleration of metabolism due to blood flow;
• Massage of internal organs, in particular the gastrointestinal tract, which has a beneficial effect on the digestion process.

Walking

Anyone who wants to lose weight is recommended to take long walks in the fresh air. People who, for some reason, cannot run, are recommended to replace this exercise by walking outside or on a treadmill. This method is not as effective as more intense exercise, but it is safer for the joints and much easier to implement.

You can walk at the stadium or in the park at any time of the day, get off 2 stops earlier and walk to your destination, and refuse elevators.

To quickly lose weight, it is advisable to walk at least 10 km a day, which in time equivalent is approximately 2 hours. To monitor these indicators, it is recommended to get a special watch with a pedometer.

Run

Running is considered one of the best physical activities for losing weight in general and for burning fat in the abdomen and sides. There are 2 types of this activity:

• Long (at least 40 minutes) jogging.
• Interval running is the most effective for fat burning. Its essence is that you need to alternate 5 minutes of jogging with 1 minute of running at the fastest possible pace.

Cardio workout

1. Various jumps: on a skipping rope, “Jack jumps” (when during a jump, legs are crossed or spread to the sides and clapping hands are performed above the head), on an elevated surface.
2. Climbing on an elevated surface or walking on an orbit track.
3. Exercise “Burpee”, which consists of changing 5 positions in 1 execution: standing with straight arms raised up, squatting, on hands and toes with emphasis on the floor, squatting, jumping up.
4. A ride on the bicycle.

All of them involve a large number of muscles, promote active fat burning, train endurance and speed up metabolism.

Swimming

Swimming is considered one of the most harmless ways to lose weight and remove belly fat. During such activity there is practically no load on the musculoskeletal system, unlike other cardio training. Therefore, all people with a lot of excess weight and joint diseases are recommended to give preference to swimming.

The advantages of this sport:

• A lot of calories are lost, on average 3 times more than with other types of cardio exercise.
• Hydromassage.
• If you swim in the sea, minerals and salts have a beneficial effect on the skin.

How to swim correctly for weight loss:

1. Warm up before swimming.
2. Give preference to styles such as butterfly and crawl for a flat stomach, backstroke for the sides.
3. During training, alternate free swimming with intense swimming and at the end relax in the water for 5-7 minutes.
4. The duration of the lesson must be at least 45 minutes.
5. Training should be carried out an hour and a half after eating.

Video: exercises for losing weight on the stomach and sides at home

The video shows the most effective and easiest exercises to do at home. We recommend that you carefully review the technique of each of them and create your own personal training program at home, using the tips.

Interesting video:

Post Views: 5,115

Aimed at working the rectus and transverse abdominal muscles, oblique abdominal muscles, pectoralis major muscles, latissimus muscles and back extensors. Additionally, the muscles of the shoulder girdle and trapezius muscles are involved. In combination with a proper diet and regular aerobic exercise, excess fat deposits in problem areas are removed and a sculpted abdomen is formed.

Physical exercises for losing weight in the abdomen and sides for women

In order to remove “folds” from the stomach and sides, your intention alone is not enough. Regular physical activity, a balanced diet and rest are the first steps towards a slim figure. In this article, we will share an effective comprehensive training of the abdominal muscles and tell you about the correct technique for performing exercises to lose weight in the abdomen and sides at home. Girls and women can easily master this workout. All you need is a gymnastics mat. Regularly perform light, simple exercises to lose weight on your stomach and sides at home, and within a week you will be able to notice the first result.

SET OF EXERCISES FOR WEIGHT LOSS OF THE ABDOMEN AND SIDES

Exercises	Sets	Repetitions/Time
	3	15-20
	2-3	15-20
	3	15-20
	1	1-3 minutes
	3	1-4 minutes

Workout for losing weight on the stomach and sides: full description

The exercise helps to work the upper part of the rectus abdominis muscles.

Technique:

1. Lie on your back, pressing your lower back firmly to the floor.
2. Cross your arms over your chest or place 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).
3. Legs are bent. The feet are parallel and located approximately shoulder width apart.
4. Exhaling, lift your body, trying to reach your knees with your nose. In this case, only the shoulders are raised above the floor.
5. Pause 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. The feet do not leave the floor. If you hold your hands behind your head, do not use them to help your abdominal muscles (only your abs work). Throughout the entire execution, the abdominal muscles should remain tense (do not relax the abdominal muscles at the lowest point).

They effectively work the lower region of the rectus abdominis muscle, which receives less load than its middle and upper parts when performing regular crunches.

Technique:

1. Lie down on the floor or on a bench.
2. Bend your knees at a right angle. Raise your legs so that your thighs are perpendicular to the floor. Hands are placed under the lower back with palms down or holding the edge of the bench. The shins are parallel to the floor.
3. Tightening your abs, as you exhale, pull your knees towards your chest. Lock yourself at the highest point. The pelvis is slightly raised above the floor or bench.
4. As you exhale, slowly lower your legs.

Number of repetitions: 2-3 sets of 15-20 repetitions.

Tip: Throughout the entire exercise, the abdominal muscles remain tense. The difficulty of the exercise can be adjusted by bending your knees.

A set of exercises for the sides for fat burning

Effectively works the lateral abdominal muscles.

Exercise technique:

1. Lie on your side, bend your knees and turn your lower body to the left. Place your right hand behind your head. Place your left hand on your stomach.
2. As you exhale, lift your body using the oblique muscles on the right side of your abdomen, trying to reach your right elbow with your right knee. In this case, the arm muscles do not put pressure on the back of the head.
3. Fix your torso at the top point for a second, then inhale and slowly lower yourself to the floor.
4. After the required number of repetitions, perform the exercise for the left side of the abdomen.

Number of repetitions: 3 sets of 15-20 repetitions.

Advice: While doing this, make sure that your back does not leave the floor. To better work the oblique muscles at the end point, perform a peak contraction, squeezing the abdominal muscles harder.

Excessively intense training of the oblique abdominal muscles leads to an expansion of the waist that is undesirable for women. To prevent this from happening, train your abs 2-3 times a week and alternate dynamic exercises (crunches) with isometric ones (different types of plank exercises).

The static position of the body helps to effectively work the abdominal muscles, including the oblique abdominal muscles. Additionally, the gluteal muscles, muscles of the thigh, lower back and shoulder girdle are loaded.

Technique:

1. Get into the starting position for push-ups. Press your toes into the floor, placing them slightly wider than shoulder-width apart.
2. Then move the emphasis from your palms to your elbows. Fix the body for 1-3 minutes (depending on preparation).

How many: 1-3 minutes.

Tip: The body should remain straight throughout the exercise. Keep your neck straight (your chin should not touch your chest), do not allow your upper back or lower back to arch, and do not bend your knees.

A modified version of the classic plank, in which instead of four points of support, two are used (palm or elbow and side of the foot). Used for accentuated training of the lateral abdominal muscles.

Technique:

1. 1. Lie on your side on a flat surface.
   2. Stand on your elbow or palm of your outstretched arm (depending on your level of training). The neck, back and legs should extend along a straight line. Make sure that your body does not bend to the sides.
   3. Maintain balance by distributing the static load on the muscles of the shoulder girdle, abs, back and legs.
   4. 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 collapse of the middle part of the body, followed by straightening to the starting position.

How many: 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 your technique, perform the exercise in front of a mirror.

Exercises for quick weight loss on the stomach and sides at home: recommendations

Fat burning training options come down to two types of exercises: crunches and static loads. You can effectively burn fat deposits only if you follow the technique and perform it regularly in combination with proper nutrition.

Do you need weights to get rid of your tummy and sides faster?

To form a beautiful silhouette, it is enough to perform exercises with your own weight. The use of weights increases muscle hypertrophy, which will lead to an undesirable visual increase in shape.

Contraindications to crunches

Training with crunches is 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, gall bladder and liver.

In some cases, exercise may be contraindicated for rheumatism.

Who should not do the plank?

Despite its simplicity and the absence of additional weights, the bar puts a high load on different muscle groups. 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 injuries, spinal injuries, and pinched sciatic nerves. In addition, the bar is contraindicated for people with sore joints or exacerbation of chronic diseases, as well as for pregnant women.