Fat burning

Exercises for the waist and abdomen. The most effective exercises for losing weight on the abdomen and sides at home without exercise equipment

Summer is coming and now is the time to get ready for the beach season. My friend recently came from a yoga retreat in India and told me about this technique. Only one exercise, but it has a stunning effect: a “wasp” waist and slim stomach- in just three weeks, with huge health benefits!

Flat stomach and thin waist

This exercise works to strengthen the abdominal muscles from the inside. Even if it is a little difficult for you at first, after your muscles adapt to this workout, it will take much less effort to perform this exercise.

Comfortable and preferably natural clothing.
Before starting the exercise, do a simple warm-up to warm up your muscles.
The exercise can be performed as an independent element of training, or as an addition to your usual routine. morning exercises.
Follow the instructions below for implementation!

Exercise technique

Sit in sukhasana (easy pose) with your back straight. The legs in this position should form a triangle, the sides of which are the thighs and intertwined shins. Stretch your spine up without straining it, pull your shoulders back and open your chest. Place your palms comfortably on your thighs and relax your fingers.
Exhale and slowly release the air from your lungs. Your muscles should remain relaxed.
Start quickly moving your stomach inward. At the same time, try to hold your breath and not inhale. Hold your stomach in this position for 10-15 seconds.
Inhale and relax your abdominal muscles with slow, deliberate breathing. Then again, after exhaling, hold your breath and continue moving your stomach inward for 10-15 seconds. You can take a short breath if you feel that you cannot maintain this position for long.
Inhale and relax your abdominal muscles, continuing to breathe slowly and calmly at your own pace.
Try to repeat this exercise about 5 times throughout the day.

This technique is one of the best options for strengthening abdominal muscles, helping to get rid of waste products. Additionally, manipulating these muscles increases blood circulation.

Every exercise has contraindications, and this is no exception. Do not practice it for peptic ulcers of the stomach and duodenum, as well as during menstrual periods. Be careful if you have lung pathology, cardiovascular diseases and abdominal hernias.

If there are no contraindications, then you can safely proceed. Getting a flat stomach at home is real. It is important to simply perform this exercise correctly and regularly.

I don't know a more effective muscle workout than this! After all, it not only makes your waist thin and your stomach flat, but also has a healing effect on the entire digestive and endocrine system, strengthens the circulatory and nervous system, and this is not a complete list of the advantages of this exercise!

A thin waist has always been considered beautiful, and given that the body, when storing fat, first does so in the abdomen and sides, maintaining good shape is not an easy task. Previously, in order to look impressive, women and girls wore tightly tightened corsets, the use of which had a negative impact on health. Now there are exercises for a thin waist. The method is not as radical as a corset, but it requires a lot of effort and serious motivation.

What determines the thinness of the waist?

For a number of factors, the figure depends on the body type and heredity. It will be much more difficult for hypersthenics (big-boned people) to achieve good results than for asthenics (not prone to being overweight). Making a thin waist will be difficult for those who have a small distance between the ribs and the pelvic bone. Hormonal levels also play an important role. With an excess of estrogen (the female sex hormone) in the blood, the figure becomes more feminine and the waist becomes thinner. With its deficiency, the opposite effect is observed.

A thin waist is a relative value. The main thing is that it is proportional. For women with a normal build, normal waist size is determined by subtracting 100 cm from height. Those. with a height of 175 cm, a girl’s normal height should be 75 cm. Naturally, these figures are only approximate, but from them you can understand that you should not torment yourself with diets, striving for a waist of 60 cm, since your type requires other parameters. Another way to get your body proportions is to calculate 70% of your hip size. To have a slim waist:

Lose weight holistically, using your entire body.
Eliminating flour, sweets, and alcohol will help you quickly get the desired result.
Diet and exercise will help you achieve a thin waist; they are only effective together.
Target exercise to burn fat. If it is not there, then strength training will increase your waist size.

Rules for performing exercises

Waist size directly depends on the amount of fat present in it, which is removed through training. Don’t think that with pumped up abs the situation will improve. Increasing the load on the muscles contributes to the growth of their volume, and therefore the waist. The best solution is to build muscle after removing the fat layer, or to combine strength and cardio exercises into one workout.

Aimed at burning fat rather than gaining weight, cardio training helps stretch the heart muscle, improve blood circulation, increase endurance, and normalize breathing. Exercises for the waist include hula-hooping and dancing using the abdominal muscles. Concentrate on those types that engage the obliques, the core stabilizers. You shouldn't spend a lot of time bending to the side: they can make your waist thicker. These tips will help you when doing the exercises:

If you can't go to the gym with a professional trainer, do exercises at home.
The key to success is regularity. If you lack time or energy, reduce the load level, reduce the number of exercises performed for a thin waist to improve the quality.
Measure your waist size before starting classes to monitor your progress.
Follow the instructions strictly, perform the workout conscientiously, slowly, to feel how each abdominal muscle works. Then the result will not be long in coming, and your waist will become slimmer faster.
The larger the layer of fat on the sides and abdomen, the more difficult it will be to do the exercises. Over time, exercise will become easier, and the fat will go away.
Train in a well-ventilated area.
Don't hold your breath while exercising.
You should exercise on an empty stomach or 2 hours after eating.
To prevent muscle pain, stretch every time after the complex.
Stimulate yourself with motivational videos, photos with the desired result.

How to get a thin waist in a week: effective exercises

Sometimes there are situations when an invitation to an important event unexpectedly arrives, and you need to make a thin waist in a week. Even in this case, there is a way out, but it is better not to allow this to happen. The method is not harsh, as it may seem initially, but sudden weight loss is, in any case, stress for the body. At all times, you must follow three rules:

Make a fasting day, eating your choice: fruit, buckwheat or kefir.
Always adhere to a strict diet, completely abandoning flour, fatty, fried, sweet, coffee, and industrially produced sauces. Meals should be every 3-4 hours, without having dinner after 6 pm. The diet should include low-fat vegetable soups, weak green tea, fresh vegetables, boiled chicken breast, two apples daily, low-fat cottage cheese.
Perform special exercises for a thin waist.

The duration of the workout should be more than 60 minutes. This time is due to the fat burning process, which begins after 40 minutes of exercise, and this is the main goal. The first 20 minutes will be spent pedaling on an exercise bike, four minutes at speed 1-2, then another four at speed 3-4. There are no breaks, breathing should be even. After a short break, proceed directly to exercises to train the abdominal muscles.

Lying on your back, place your hands behind your head. Place your legs on your feet, bending your knees. Slowly lift your body until your shoulder blades lift off the floor, keeping your hips still. Pausing at the top, slowly lower down.
Without standing up, place your hands on your knees. Rise up slowly, stretching your arms forward. You need to stand up only using your abdominal muscles. After pausing at the top, slowly lower yourself.
Without getting up, clasp your hands behind your head, bend your knees, and then turn to the side until you touch the floor, keeping your back straight. Return to the starting position. Repeat the exercise on the other side.

The entire complex must be performed in two approaches. On the first day, 10 times, increasing the amount by two daily. After performing the exercises, it is advisable to resort to massages, wraps, and application of anti-cellulite cream, depending on your preferences. After finishing the procedure and showering, drink a cup of herbal tea. If you take this method seriously, you can lose 2-4 cm from your waist in a week.

Thin waist and flat stomach: the best exercises with photos

To maintain a thin waist, you need to exercise at least four times a week. Thanks to several exercises, each of which will take about a minute, and a minute of rest between them, the muscles will be toned, and the fat will not have time to set in. At the initial stage, two approaches are needed. Over time, you can increase the number to four, and reduce the time between exercises to 30 seconds.

Lie down and place your feet on the floor with your knees bent. Touching your temples with your hands, raise your shoulder blades, pulling your body toward your knees while performing the exercise.

Get into a plank position, resting on your toes and palms. Hands should be under the shoulders, back straight. Take a “step” by moving your left arm, leg, and then add your right limbs. Return to the starting position, repeating the action on the other side.

In a sitting position, place your bent legs with your feet on the floor, rest your hands slightly behind. While doing the exercise, raise your legs until your calves are parallel to the floor, clasp your arms across your chest and begin to rotate your body in both directions.

Lying on your back, place your hands behind your head. Tear it off the mat along with your shoulders. Raise your legs up and keep them at right angles to your body, lowering them alternately until they are parallel to the floor.

Lying on your back, put your hands behind your head, place your bent legs and feet on the floor. Raising your head and shoulder blades, reach your right leg with your left hand, and then do the exercise in reverse.

In a sitting position, place your legs bent with your feet on the floor, your hands slightly behind. Leaning your body back, extend your right leg forward. After returning to the starting position, repeat the exercise with the other leg.

Lie on your left side, place your left hand on the floor and your right hand behind your head. Leaning on your hand, you need to raise your right leg and body at the same time. Turn around and do the exercise in the other direction.

Lying on your stomach, keep your feet shoulder-width apart and your arms extended in front of you. Raise your legs and chest at the same time.

Video

There are many sets of exercises that can make your waist thinner. With minor differences in implementation, in the end they will all lead to the fact that you do not recognize yourself in the mirror. From there, a person with strong abs, a toned body and slender shape will look. You just need to not deviate from the training schedule and perform all the movements.

For a more visual example, watch the video below, where the complex contains exercises to create a thin waist, strengthen the abdominal muscles and form a flat stomach. Regularly performing these simple exercises will improve blood circulation, heart function, respiratory system, digestion, and will help increase self-confidence.

A thin waist and flat stomach are the dream of all girls. Isn't it time to start making it a reality? You will be surprised, but this will not require as much as it seems at first glance. In addition, training can be easily organized without leaving home. In this article, we have collected some of the most effective abdominal exercises, which, in combination with a diet, will make your tummy smooth, your waist – chiseled, and your figure – toned and attractive. The complex is aimed primarily at girls, but it can also be used by guys with no less success.

Nutrition is the most important element of a flat stomach

It’s almost pointless to start training without first tidying up your diet. This is the reason for most failures in the fight against excess weight. Only by eating in a regulated manner can you become the owner of toned figures.

Main rules of diet:

reduce calories: consume less, spend more;
drink more clean water: depending on the intensity of training and initial weight, the norm of water per day is 1.5-2 liters;
we enrich the diet with natural metabolism activators - grapefruits, apples, cabbage, spinach, beans, spices (cinnamon, curry, ginger), oatmeal, fermented milk products and green tea;
we minimize the amount of fast carbohydrates in the diet, leaving only slow ones - fruits, vegetables, cereals, legumes, wholemeal bread;
we completely give up alcohol: it quickly dehydrates the body, and is also quite high in calories;
Fatty foods, mayonnaise, fast food, white bread, baked goods, confectionery, chocolate, sausages, and smoked meats are also prohibited;
Monitor the amount of salt you eat: by slowing down the removal of excess moisture from the body, it provokes swelling and a disproportionate distribution of subcutaneous fat deposits.

Correct technique guarantees an ideal waist

Getting a flat stomach and thin waist will be much faster if you master and remember 4 simple rules:

Abdominal training should be done at an intense pace with a large number of repetitions of each exercise. This way you will promote increased burning of fat deposits on the stomach and waist. We don’t need strength training yet - they are focused on increasing muscle mass, and our goal is to get rid of fat.

The minimum number of repetitions in the initial stages of training is usually 20. Later, this figure will increase - along with your fitness and endurance. Experienced athletes sometimes advise not to focus on the number of repetitions of an exercise, but to do it until a pleasant burning sensation appears in the muscles - a sign of a productive workout.

When performing exercises to pump up your abs, round your back and make it slightly slouched to eliminate the curve in your lower back.
Supplement each exercise with stretching. Did you do the required number of reps? Now give your back and abdominal muscles a good stretch. Stretch out on your stomach, place your hands on the floor and begin to straighten them, lifting your upper body off the floor and at the same time arching your back as far as possible. Did you feel your back and abdominal muscles stretching?
During each workout, there should be an isolated load on the abs. This means that only the abdominal muscles will be worked, and not the back, arms or legs.

Basic exercises for the waist and abdomen

The training program includes two sets of exercises:

For a thin waist.
For pumping each group of abdominal muscles: upper rectus, lower rectus and external obliques.

So, let's start with exercises that will help you become the owner of a slim waist.

We lie on our backs, press ourselves well to the floor, straighten our arms, spread them to the sides and also lean them against the floor. Now we raise our straightened and closed legs up until an angle of 90° is formed between them and the floor. After this, we begin to lower our legs one by one: we hold the right one in a stationary vertical position, and tilt the left one and, lightly touching the floor with our toes, lift it up again.

Perform 20 bends on each leg. The sequence is not important: you can do 20 bends with your left leg at once, and then 20 bends with your right leg. Or you can do it in alternating mode: “1 inclination with the left – 1 inclination with the right foot.”

We take the same starting position with the only difference that now one straightened leg needs to be placed on the floor, and the second one should be raised up until a right angle is formed. After this, the exercise itself: we begin to lower the straightened leg (which was extended upward) to the leg placed on the floor. By doing this, we kind of cross our legs. In this case, the arms and shoulders should not come off the surface, the toe of the lowered leg reaches towards the opposite hand. Again, lightly touch the floor with your foot and return to the starting position. Repeat 20 times on each leg.
We do not change the starting position - straight legs raised at right angles, back and arms pressed to the floor. Now we tilt our closed legs to the right, then to the left. As you lower them, try to keep your legs straight and pressed against each other. Repeat 20 times - 10 tilts to the left and 10 tilts to the right.

Let's move on to abdominal exercises - so that our stomach becomes flat

We work the rectus abdominis muscles (upper bundle):

To take the starting position, you need to lie on the floor with your back, place your feet shoulder-width apart and bend your knees, pressing your feet to the surface. At this time, we move our hands behind our heads (weaving them into a “lock”) and place our elbows to the sides. Now let's move on to the main part: at the moment of exhalation, we lift the upper body off the floor (to the level of the shoulder blades) and lift it up. At the same time, we do not help ourselves with our hands - they should only hold the head, without participating in the movement. The lower back should remain pressed to the floor. Remember to keep your back a little rounded? As you exhale, we lower ourselves down and take the starting position. We do everything smoothly, without sudden actions at the moment of lifting the body.

Repeat the exercise 20 times at the fastest possible pace.

You can supplement this exercise with the following element of complication: after 20 repetitions, raise your upper body again and freeze at the highest point for 8-16 seconds. After this, lower the body, but not all the way, leaving the shoulder blades hanging. You will feel like you are lying on a cushion of air. Rise up again with gentle jerks and again count to 8-16.

The exercise is similar to the first, only the legs in the starting position will be relaxed raised up and crossed.

We work the lower part of the rectus abdominis muscles

We lie down, press our back to the floor, straighten our legs, stretch our arms along the body, and place our palms under the buttocks - this will help immobilize the lower back and transfer the main load to the abs. As you exhale, bend your knees and pull them as close to your chest as possible. While inhaling, we straighten our legs, but do not return them to their normal position (on the floor), but keep them parallel to the floor at a short distance (5-10 centimeters).

We do 15 repetitions.

And again you need to lie on the floor: press your back and especially your lower back to the floor, put your arms along your body, straighten your legs. Now you need to tense your abdominal muscles and begin to slowly raise your legs until an angle of 90° is formed between them and the floor. But even after this you should not stop the movement: try to raise your pelvis above the floor as high as you can. Stay in this position for a short time (8-16 seconds), making sure your legs remain straight and pointing upward. We also slowly take the starting position. Perform 15 such lifts.

We work the external oblique muscles of the abdomen

Lie with your back on the floor, your hands clasped at the back of your head with elbows pointing to the sides, your legs bent at right angles at the knees. Exhale - we lift the body off the floor with a turn to touch the left knee with the right elbow. As you inhale, take the starting position. In total you need to make 20 turns in each direction.
The beginning is the same as in the previous exercise. Only now you need to simultaneously lift your upper body and your left leg bent at the knee from the floor, trying to hug your knee with your elbows. Do 20 of these wraps for each leg.

Here is such a simple but effective complex. By regularly training according to this program and not forgetting about proper nutrition, you can quickly become the owner of a flat, elastic belly and a thin, toned waist.

If you still have questions about exercise technique, this video will help you figure it out:

A flat tummy and thin narrow waist are the dreams of many women who are not given such happiness by nature. In fact, even if you yourself are far from the concept of a reed, this is possible. But in this case, a wasp waist is the result of constant work on oneself, which should include both nutritional correction and physical activity, without which it is impossible to achieve what you want. The exercises in this case will be aimed at burning fat deposits on the sides and abdomen, as well as attachment of the anterior abdominal wall, due to which the tummy will be flat and toned, and the waist will be seductively thin.

Of course, we all know about the established standard of 90-60-90. However, this is largely a cliché. These parameters, being the standard, are actually rare, since the body is individual, and the norms will be different in each case.

To calculate the approximately correct waist size, you need to subtract 100 from your height in centimeters. That is, with a height of 170 cm, you may well have a waist of not 60, but 70 centimeters. If you have naturally wide bones, then it is permissible to add a couple more centimeters.

If your chest and hips are approximately the same in width, then your figure will look most harmonious with a waist size of 70% of the volume of the first two parameters. For example, with a chest and butt of 100 centimeters, you will look attractive and feminine if your waist has a volume of the same 70 cm. Therefore, you should not chase the ideal, but it is important to understand what is the norm for you and try to strive for this .

Certain internal factors can also influence your waist size, namely your health. For example, problems with the thyroid gland can negatively affect hormonal levels, which will lead to excess weight gain and an increase in waist size, respectively.

What should you do to keep your waist thin?

Since ancient times, women have strived to do everything to make their waist thinner. So, they used to wear tight corsets, as if they were tightening her. Today you can also find a variety of shapewear and other waist shaping products. But this is only a visual correction, which in no way solves the problem, but only masks it.

If you need to not only hide flaws, but get rid of them, then you will have to try. The method to make a waist is not quick, but it is really effective. This diet and exercise for a thin waist and flat stomach.

As for nutrition, everything is simple: we eat little and often, exclude harmful and high-calorie foods from the diet, lean on healthy and low-calorie foods, drink a lot of water.

To create a waist, you need to work all the abdominal muscles, especially the obliques. At the same time, you need to avoid exercises that are aimed at pumping them up - because of them, your waist will only become wider. The most effective exercises for a thin waist are aimed at stretching and working out muscles, burning excess fat in the abdominal area, as well as firming and elasticity of the skin. In combination with a diet, they will help achieve the desired result.

The best exercises for a thin waist and flat stomach

Before we look at how to make your waist thin with exercises, it’s worth talking about such a simple and useful device as a hoop or hula hoop. We all know that twisting it is a wonderful way to shape a thin waist.

To get good results, you need to choose the right hoop. You will need a heavy hula hoop weighing more than two kilograms. It can be either a massage or a regular metal one. What is more important is that the press be constantly tense during the torsion process. Beginners, of course, should start spinning the hoop with a minimum amount of time, gradually increasing it. But in general, in order to achieve excellent results, and not only make your waist thinner, but also get rid of excess weight, you need classes lasting 1.5 hours with a couple of breaks of a few minutes. One hour of torsion hoop allows you to burn more 400 kcal.

Hoop twisting should be supplemented with other exercises that allow you to work the waist area. They need to be performed slowly, without sudden movements, to relieve stress on the spine. It is recommended to perform them in two sets of 10-15 times. The break should be no more than a minute. Otherwise, the muscles will cool down, and the best exercises for a thin waist will become less effective. Below you will find effective exercises for a thin waist, which, if performed regularly, will help you achieve what you want.

Before starting waist exercises, warm up your body a little with a simple warm-up. It's quite simple - actively run, jump, and squat for 5-10 minutes. You can also dance - this is also a good warm-up for the muscles.

1. Turns

A simple exercise aimed at burning fat deposits in the sides of the waist. Stand on the floor, place your feet shoulder-width apart, place your hands on your waist. Watch your posture - it should be straight throughout the entire exercise. Start leaning as much as possible, first to the left, then to the right. In this case, the lower part of the body should not move, and the feet should not leave the floor surface.

2. Bend forward

Starting position – feet shoulder-width apart, back straight, hands behind your head and clasped. Now lean forward, trying to reach your right knee with your left elbow, and then vice versa. You need to lift your leg off the floor while leaning forward.

3. Exercise with matches

To perform this slim waist exercise at home, you need a full box of matches. Scatter the matches on the floor, then begin to collect them, bending over as much as possible with your legs straight. Lift only one match at a time. After lifting it, straighten up completely.

4. Mill

An exercise that we have known about since childhood. Starting position – feet shoulder-width apart, body tilted forward, back straight. In this case, you need to lower your hands down. Perform vigorous swinging movements with your arms to the sides for 1-2 minutes.

5. Another variation of turns

For this exercise, place your legs as wide as possible and extend your arms at shoulder level. Slowly make turns alternately in different directions. In this case, the back should be straight, the arms should not bend at the elbows. Also make sure that the lower part of the body does not move.

6. Vacuum

If your goal is a thin waist, exercises may include the popular "vacuum". This exercise helps to achieve a flat stomach and thin waist. It is popular in both yoga and bodybuilding and is believed to have been invented by Arnold Schwarzenegger. The idea is very simple - you need to draw in your stomach as much as possible while inhaling, as if you are trying to reach your spine with your navel. Try to hold your breath as long as you can. The good thing about this exercise is that you can do it anytime, anywhere. The simplest option is to perform a vacuum while lying down; the classic option is to perform a standing position. To complicate the load, you can do the exercise while sitting on a chair, standing on all fours.

Rules for performing effective exercises for the waist

You already know that a thin waist, exercises for which we have already discussed at home, is the result of regular work on yourself. In order for physical activity to be effective, you need to know some rules for its implementation. Initially, you should understand that pumped up abs do not equal a thin waist. Increasing the load on the muscles increases their volume. Accordingly, the waist size increases. Therefore, the optimal solution is to start building muscles only after you have removed the fat layer, or to combine cardio and strength training in one workout.

The bulk of exercises for a thin waist are aimed not at building mass, but at burning fat. Cardio training stretches the heart muscle, improves blood circulation, trains endurance and normalizes breathing. We need to work the oblique abdominal muscles and core stabilizer muscles. Also be sure to consider the following recommendations:

Very important regularity. If you don’t have enough time and energy, it is better to reduce the number of repetitions, but perform the exercises systematically and monitor the correct technique.
You can exercise both at home and in the gym under the supervision of a professional trainer.
Before you start exercising, measure your waist and do it regularly to track your results.
Necessarily follow the technique. When training, you should feel the work of each abdominal muscle.
The more fat you have around your waist and sides, the more difficult exercise will be. But don’t be afraid of difficulties - over time it will become easier to practice.
It is recommended to train in a well-ventilated area.
Control your breathing while exercising. Don't delay him. With any exercise, the main effort is made on exhalation, relaxation - on inhalation.
It is recommended to exercise on empty stomach or a couple of hours after eating.
We have already said that before exercise you need to do a short warm-up. And after completing them, you need a so-called cool-down, which will help stretch the muscles and prevent pain in them.
Clear motivation is important. You must imagine the result you want to get. Thematic pictures and videos can also help with motivation.

A simple set of exercises combined with a properly balanced diet will help achieve the desired results. And the video exercises for a thin waist, which you will find below, will help you master the correct technique for performing them and improve the quality of your training.

Video with exercises for a thin waist and flat stomach

Are you having trouble fitting into the jeans you wore a few years ago? Do you feel like you are losing confidence due to belly fat? Know that you are not the only woman in the world with this problem. Almost 50-60% of women around the world are dissatisfied with their appearance and are looking for ways and means to reduce their waist size. If you want beautiful abs, dream of a perfectly flat stomach and a narrow waist, do our exercises for losing weight on your stomach and sides at home and be ready to make lifestyle changes. This combination will give an impressive effect in the shortest possible time and will stay with you for a long time.

If you are obese, you will find it difficult to get rid of belly fat and get a flat belly. But, if you are determined, then you will have to completely give up your favorite cupcakes, burgers, pizza and ice cream, and instead focus on green leafy vegetables, as well as foods that are high in fiber. This is the only way you can reduce your waist size.

The best way to get a slim figure is a combination of proper nutrition and exercise. A balanced diet will help reduce your calorie intake and create a calorie deficit, and exercise will help burn calories and tone your muscles. We have prepared a complex that you can perform at home every day in order to quickly see the result in the mirror.

A small amount of body fat is normal as it serves to protect bones and internal organs. But excess amounts should be a matter of serious concern. You can lose excess weight through exercise and a low-carb diet. But first, let's look at the reasons:

1. Poor metabolism

With age, metabolism slows down, and this leads to active weight gain. Women are more predisposed to this than men. You might have wondered why some of your friends eat fried foods and sweets, but most of the time have a flat stomach, while you always accumulate fat in this area. The main reason is that your friends have a higher metabolic rate than you.

2. Genetics

It has been proven that fat cells in the body depend on your genes, or rather their number. If your grandparents or parents are overweight, then you will have the same problem. There are 2 types of body structure: pear-shaped and apple-shaped. If your body is pear-shaped, then weight accumulates in the lower part of the body, such as the buttocks. If your body is apple-shaped, then fat accumulates in the abdominal area.

3. Sedentary lifestyle

If you lead a sedentary lifestyle and do not exercise, spending most of your time watching TV or computer, you will inevitably gain excess weight over the next few years.

4. Overeating

If you eat more than you should, you will definitely gain weight. If overeating is combined with a sedentary lifestyle, then you will become fat in no time, and you will easily gain weight.

5. Incorrect posture when sitting

If you do not maintain proper posture and always slouch when sitting, then you can be sure that you will accumulate fat deposits in the abdominal area. You should always sit with your back straight.

6. Stress and illness

Stress is one of the main reasons for the accumulation of fat around the waist. Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters. Diseases such as breast cancer, sleep apnea, hypertension, cardiovascular diseases and diabetes in women lead to the accumulation of fat deposits in the abdominal area.

7. Weak muscles

If your abdominal muscles are flabby, then you will easily accumulate excess in this area.

8. Hormonal changes

As a woman approaches middle age, the amount of body fat begins to increase in proportion to her body weight. The risk of fat accumulation around the waist increases during menopause. In women, hormones play an important role in regulating body fat levels.

The most effective exercises for losing weight in the abdomen and sides with photos

This is the best set of exercises that will help you get a flat stomach at home, because it consists not only of abdominal crunches, but also includes intense exercises that promote rapid fat burning not only on the stomach. But you need to clearly understand that the effect will be stronger and more noticeable the more effort you put in and the more comprehensive you approach the issue of fat burning. This means that along with exercise, you will maintain proper nutrition and will not rush to extremes, for example, resorting to low-calorie diets, which are comparable to a hunger strike.

1. Crunches

There is no more popular movement than crunches. It is not the most effective, but it will help you strengthen your core muscles if you combine it with the right diet, and you will see results in a short time.

Place your hands behind your head.
Take a deep breath and lift your upper body off the floor. Exhale as you rise.
Inhale as you lower back to the starting position. Inhale as you lower your body to the floor.
Do 10 reps and then repeat for 2-3 sets.

2. Reverse crunches

Lie face up on the mat. Bend your knees, with the entire surface of your feet on the floor.
Lower your arms along your body.
Raise your legs so that your thighs are perpendicular to the floor.
Raise your lower back so that your knees move toward your chest.
Inhale as you place your feet on the floor. Exhale as you lift your back off the floor and bring your knees toward your chest.
Do 10 reps in 3 sets.

The movement is very similar to a regular crunch, but here you will have to rotate one shoulder towards the other.

Lie down on the mat, place your hands behind your head.
Bend your knees so that your feet do not touch the floor.
Raise your upper body as you would for a regular crunch, while rotating your right shoulder toward your left. The left side of the body should be on the floor.
Repeat the movement for the other side. Turn your left shoulder towards your right, without lifting the right side of your body from the floor.
Do 10-12 reps.

4. Crunches with legs raised

Lie face up on the mat. Stretch your legs up and cross them.
Make the same movements as when performing regular crunches.
Inhale as you lower your torso and cross your legs. Exhale as you rise.
Do 10-15 reps for 3 sets in a row.

It is very similar to side crunches. The only difference is that here you have to lift your right leg as you move your left shoulder towards your right and vice versa. Do 10-12 reps on each side for 2 sets in a row.

Lie down on the floor or mat. Keep your hands on the left and right sides of your head, respectively.
Raise your legs and bend your knees.
Pull your right knee towards your chest. As you raise your right knee, you should try to reach your left elbow with it.
Extend your right leg and pull your left knee toward your chest. Raise your upper body and make sure your right elbow touches your left knee.
Do 10-12 reps on both sides in 2 sets in a row.

This movement focuses on working your lower back, thighs, and abs.

Get into a plank position on the floor or mat with your knees and elbows on the floor.
The gaze is directed forward, and the neck and spine are lined up.
Lift your knees off the floor and place your feet on your toes.
Hold this position for about 30 seconds. Make sure you breathe normally while exercising.
Now alternate between moving into a side plank position on each side of your body for 30 seconds.

Lie on the floor on your side.
Shift your body weight to your right elbow or arm and right leg. Make sure your right arm is bent at a right angle.
Place your left leg on top of your right. Keep your legs straight. Raise your hips.
Hold this position for about 30 seconds. If you have experience with this movement, you can hold the position for 1-2 minutes.
Repeat the exercise on the other side.

If you're just starting out with abdominal training, you should first try lunges with a torso rotation.

Take a step forward with your left leg and bend it at the knee. You will feel a stretch in the back of your right thigh.
Raise your arms forward parallel to the floor.
Take a big step forward with your left foot and squat down as if sitting in an imaginary chair. The right leg should remain behind and be placed on the toe.
Make sure your back is straight.
Lunge with your other leg.
Do 15 reps.

Stand straight with your feet together. Raise your arms above your head and place them together.
Bend your torso to the left as much as possible so that you feel a stretch in the right side of your body. Hold this position for 15 seconds.
Return to the starting position.
Repeat the exercise on the right side of the body. Hold the position for 15 seconds.
Once you feel comfortable holding the position for 15 seconds, you can increase this time to 30 seconds or more.

10. Exercise vacuum

Excellent helps strengthen the abdominal muscles and focuses mainly on breathing.

Get on all fours, supporting your body on your knees and elbows.
Take a deep breath. The press should be relaxed.
Exhale. As you exhale, tighten and draw in your stomach.
Hold this position for about 15-30 seconds
Do 15 reps for 2-3 sets per day.

Sit on a chair, straighten your shoulders, straighten your back.
Place your arms at your sides, palms down. Take a deep breath.
Exhale and then raise your knees so that they are close to your chest.
Hold this position for 5-10 seconds. Do not round your back or lean forward when your knees are at your chest.
Lower your feet to the floor. Do 15 reps.

12. Walking

Walking is another good exercise for beginners. You must do it if you want to get rid of belly fat, it burns fat deposits throughout the body. Walking briskly for 30 minutes a day at least 5 times a week will allow you to see gradual changes in your weight. This low-intensity exercise will give your heart a good workout and help boost your metabolism.

13. Jogging

Once you have mastered brisk walking, you can switch to jogging, which will help you easily burn extra calories in your body. Jogging will help you stay fit, stay healthy and fight excess weight.

14. Running

If you want to diversify the daily monotony of doing the same workouts, you can try running 2-3 days a week. Running will get your heart pumping, which will help you burn more calories than walking or jogging.

15. Cardio workout

Cardio exercise is one of the best ways to burn a lot of calories and also get rid of excess fat around your waist. Do them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase lung capacity, support heart health and improve sleep.

16. Swimming

Swimming is a very good exercise that allows you to keep your entire body in good shape. Swimming will also improve the effects of your cardio workout. You must choose the optimal training pace that will allow you to burn more calories. At the initial stage, it is best to swim at least 1-2 times a week.

Video complex of 5 effective exercises for a flat stomach

The following program is for faster weight loss in the abdominal area; it consists of advanced level exercises and is not suitable for everyone. But if you are able to master it, then in a short time after starting training, you will see impressive changes in your body.

Delicious foods for weight loss

If you think that you are overweight, then you need to immediately reduce your intake of carbohydrates, fatty foods and start eating foods rich in fiber. Below are the foods that will best help you lose weight.

Apples: You can consume them 3-4 times a day as a replacement for high carbohydrate foods.

Almond: Rich in vitamin E and high in fiber, which promotes a feeling of fullness and reduces hunger.

Green leafy vegetables: Rich in fiber and very low in calories. They will help prevent water retention in the body.

Avocado: High in fiber and monounsaturated fatty acids, which help break down fatty acids into energy and water.

Cucumber: Has high water content and very low calories.

Watermelon: 80% water and very few calories. Watermelon will help you achieve your desired waistline.

Beans: Helps in improving digestion and also strengthens muscles, reduces hunger and prevents overeating.

Along with consuming these foods, it is very important to do certain exercises that will help you get rid of excess fat on your sides. You must combine exercise and diet to burn fat effectively. It's important to include them in your schedule so you can always stay in better shape.

With an integrated approach, combining proper nutrition and exercise, you will see results within a few weeks. You can do these exercises at home on your own or with the guidance of a professional trainer. If you have the willpower and determination to put in a lot of effort to lose belly fat, then you can easily achieve it on your own. Remember that without effort there are no results, and getting rid of extra pounds is no exception. To speed up weight loss due to excess fat, try to avoid foods rich in fast foods and increase your calorie consumption every day through physical activity and a healthy lifestyle. For example, replace the elevator with walking up the steps; instead of taking the trolleybus or metro, walk along the street.

How to determine the amount of fat?

It was previously believed that subcutaneous and visceral fat was healthy because it could be used when the body needed extra energy. But times have changed. Research has shown that being overweight leads to cardiovascular disease. Therefore, it is vital to always monitor your fat levels and keep them under control. Here are some ways to measure your waist.

A) Waist-to-hip ratio

Measure the narrowest part of your waist and then the widest part of your hips. To calculate your waist-to-hip ratio, you need to divide these values. If the result is approximately 8.0 or more, then the risk of cardiovascular disease is very high.

B) Body mass index

Body mass index (BMI) is your body weight in kilograms divided by the square of your height in meters. If your BMI is in the range of 25-29.9, then you are in the overweight category. If your BMI is more than 30, then you are obese. Don't want to be at risk? Then you need to significantly reduce the amount of body fat.

B) Waist circumference

Use a measuring tape to find out your waist size at your navel. You should breathe normally during the measurement. If your waist size is greater than 86 cm, then you are at risk of chronic heart disease.