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

Everyone loves beautiful and slim bodies. We always envy a handsome man with an athletic figure. Do not blame everything on genetics. Man creates his body!

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

Anatomical features of the muscles of the anterior abdominal surface

Before moving on to the exercises, you need to know the main features and anatomical 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 sharp cubes of the abs. On the side of the rectus abdominis muscle, the external and internal oblique muscles lie on top of each other. It is the study of these muscles that will allow you to reduce the waist and remove unnecessary "ears" on jeans.

The important thing is to know!

Every workout necessarily starts with warming up and warming up the body. This will speed up the body's metabolism (metabolism) and prepare the muscles for training.

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

1. March in one place, raising the thigh high for 45-60 seconds. Better to do it at the maximum pace.
2. Jogging in place for 1-2 minutes. Simulating running at a slow pace will speed up blood circulation throughout the body.
3. Shake your arms in front of you until you feel a warm burning sensation in your shoulders.

Abdominal slimming exercise

Everyone used to roll their bellies and dream of dice. To our dismay, it should be noted that not all exercises are equally effective. Each exercise has its place in the training program and its desired rhythm and technique.

The mistake of a person choosing a press exercise is to choose a more complex and fanciful exercise. This is wrong because sometimes the simplest and most popular exercise has a better effect than two new exercises.

So here are the exercises you need to do to lose weight in the abdomen:

1. Turns the luggage on the floor.Lying on your back, place your hands behind your head. Raise your legs in the air and bend at the knees. In this case, the hips should be vertical. As you exhale, raise your elbow to the opposite knee 12-17 times in a row. This exercise engages the lateral abdominal muscles.
2. Twisting the bust.Lying on your back, bend your legs. Hands behind head. When extracting, tear the shoulder blades off the floor while maintaining the position of the elbows sideways. Raise your shoulders by rounding your back. Do 15-17 repetitions. Then hold the torso in a bent position for 20-25 seconds. Such a supplement will improve the effect of exercise and speed up the weight loss process.
3. Luggage heights and curls on the bench.To do this exercise you need a bench or chair. Lying on your back, place your feet in a chair. In this position, the knees should be raised up. Hands behind the head, elbows pointing to the side. Lift the shoulder blades off the floor, keeping your elbows in position. After 20-30 repetitions, we continue the exercise, twisting, touching the right elbow to the left knee and the left elbow to the right in a row.
4. Raising your legs to the bench.This exercise engages the lower rectus abdominis muscles (lower domes). To begin this exercise, sit on the edge of a chair or bench. Put your hands on the back. Place your feet straight in front of the floor. Lift your legs, bending them at the knee joint, trying to reach with the knees to the shoulder joints.

A set of exercises to weaken the abdomen, sides, hips and buttocks

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

1. "Lizard".Exercise uses the muscles of the abdomen, buttocks, back and to a lesser extent the arms. Sitting on the floor, hands behind. Raise your buttocks as high as possible on the floor, leaning on your back. In this case, the head is thrown back. Keep your legs straight. To facilitate the exercise, you can place your hands away from the buttocks, but it is worth noting that the closer the buttocks are to the hands, the more the muscles tighten.
2. Scissors.Sitting on the floor with his back straight. Hands rest behind. Raise your feet 45 degrees above the floor. Hold for 10 seconds. Then, without lowering the legs, spread and lower them for 15-25 seconds. The exercise is preferably done with the back in a position of a slight tilt back. This will give maximum stress to the problematic muscles of the abdomen and hips. The lower the back tilt and the smaller the angle between the floor and the legs, the higher the difficulty of the exercise.
3. Raise your knees in a supine position.Exercise involves the muscles of the trunk and lower limbs. Standing in a supine position (standing is like a push-up exercise), the back is straight, lift each knee from the other side of the stomach as high as possible, initially aiming at the shoulder of the same name for the maximum number of repetitions. Then on the opposite shoulder, the maximum number of repetitions.

Exercises with sports equipment are rightly considered to be the most effective and interesting to perform.

Hula hoop classes are suitable for girls of all ages. They are very easy to implement and quite effective at home.

You do not need to buy expensive gym equipment to train your trunk and hip muscles. Just buy a gym or hula hoop and do the exercises listed systematically.

1. Slopes.An elementary exercise that activates the oblique abdominal muscles, the external serratus, and the intercostal muscles. Systematic training of this muscle group will significantly reduce the waist and make the silhouette of the figure more athletic. Forward turns should be made with a perfectly flat back. This will tense the muscles along the spine, which are responsible for maintaining a balanced posture. Execution: standing on the floor. Feet a little apart. The straight arms hold the hoop over the head. Trying not to move the pelvis, we perform inclination in all 4 directions. 12-17 repetitions in both directions.
2. Kthen.This exercise emphasizes the load on the oblique internal and external abdominal muscles. Since you need to keep the pelvis immobile, the muscles of the buttocks and hips are inflamed. Put your feet wide. The hands hold the hula hoop forward at chest level. Without moving the pelvis, at the expense of 1 we return to the right with the hoop, at the expense of 2 - in the starting position. We do not alternate sides. First, do 13 reps in one direction, then the same amount in the other direction.
3. Shake your legs.This exercise uses the maximum number of muscle groups: back muscles, legs, arms, abdomen. Execution: standing on the floor. The hands at the top hold a hula-hoop. Trying to keep the back still, we swing our legs 60-90 degrees forward, to the side, back. Alternate strokes for 12-22 repetitions in both directions.

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

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

Next, let's start with the ball. The best exercise with a ball, which trains all the muscle groups in our body, is "Plane on the ball".

The muscles of the buttocks, abdomen and back receive a large load during this exercise. It will tonify your body and will definitely improve your mood, as boredom is definitely not an exercise.

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

Once you are 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 weight loss at home

1. Diaphragm breathing(abdominal breathing) is a preparatory exercise for the next step. It prepares your muscles for stress and prevents convulsive reactions from overload. Fulfillment: during inhalation, you exhale your stomach, while exhaling, you pull your stomach into itself, squeezing air out of the body.
2. Vacuumis ​​a versatile exercise to increase the stability of your figure as well as reduce your waistline. This action can be performed not only at home, but at any time at work. It is done in a supine position, standing, sitting, and also on all four sides (the most difficult option). The technique is quite simple. We get the desired position. We take a breath and, as we exhale, pull the stomach into itself, holding the breath for a few seconds in the initial stage. Start classes once a day and increase the number and duration as desired.

Tips from trainers and nutritionists for effective abdominal slimming

Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are deposited immediately for some reason right there.

In order to keep yourself in shape and look attractive for the spring-summer season, you need to start training at least 4-6 months in advance. Our body is not able to lose weight specifically in a certain area.

Lose extra pounds gradually and evenly from all parts 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. Exercises are best done several times a week for an hour and a half.

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

Drink more plain water, both during and outside your workout. Reduce consumption of flour and sugary foods.

Try to avoid soda and sugary drinks. Move 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 fall in love with you too!