Fitness exercises for the sides and abdomen. Exercises for the sides and abdomen: modeling the silhouette. Breathing exercises for losing weight on the abdomen and sides

The stomach is a real stumbling block on the path to a slim figure. When all other parts of the body have already “given up” and are as close as possible to the ideal, the stomach is not even going to part with the extra centimeters. The only way to defeat such an insidious enemy is to use heavy artillery: special diets and exercises aimed at losing weight specifically in the abdominal area.

We have already told you how a woman should eat in order to remove the hated folds from her waist. Today we will talk about what physical exercises you need to do to remove your stomach and sides. Nothing supernatural - everything is simple, clear and easy to do even at home. There is no reason to put off training until tomorrow - read our article and start right now!

We have selected several training options for you - from morning exercises to a full-fledged abdominal workout. Choose the option that you like best, or even better, alternate or combine several different workouts.

Charger

Exercising in the morning is always much more effective than in the evening. Therefore, if you want to get closer to the cherished 90-60-90 as quickly as possible, we recommend doing morning workouts every day. So, simple exercises to remove your stomach and sides:

• Basic lift. Lie on the floor, place your knees bent at shoulder width. Place your hands behind your head, with your elbows pointing to the sides. Keep your head straight and your eyes looking up. Raise your body as you inhale, and as you exhale, return to the starting position. Do not lift your lower back off the floor under any circumstances! Plus, be sure to make sure that your hands do not support your neck - you need to rise only with the help of your abdominal muscles. Repeat the exercise 45 times - 3 sets of 15 lifts.

Straight leg raise. While still lying on your back, place your hands under your buttocks. From this position, begin to slowly raise your absolutely straight legs up (if it’s difficult, you can bend them slightly). Having reached the desired point, fix this position for at least three seconds. Repeat the movement 15 times, rest a little and do two more sets of the same amount. And don’t forget about breathing during the exercise: legs up - inhale, down - exhale.

Ab scissors. The starting position is the same as in the previous exercise: you lie on the floor, hands under your buttocks. Then you need to press your back tightly to the floor, tense your abs, raise your straight legs 20-30 centimeters up and fix this position as the starting position. Next, we raise one leg up, to approximately an angle of 45 degrees, and simultaneously lower the opposite leg, barely touching the floor. Then we change legs. The number of approaches is the same as in the previous exercises.

Elbow-knee. Yes, yes, you still need to lie on the floor. Bend your knees as in the first exercise. The hands are clasped behind the head. Alternately pull your elbows toward opposite knees. Thoughtfully and slowly repeat the movement 45 times, dividing this number into 3 approaches, just like the above exercises for the waist and sides at home.

How to perform the approaches more correctly - immediately do one movement 45 times or simply repeat the entire workout three times - decide for yourself. The effect will be the same.

And for those who like to study by video - exercises for losing weight on the stomach and sides at home, which will take only fifteen minutes of a woman’s morning time. For those who like to sleep longer - just what the doctor ordered!

This video exercise for losing weight on the abdomen and sides at home will help not only strengthen the abdominal muscles and shape the waist, but also give a beautiful relief to the back. Additional options are never superfluous, so start training soon!

Yes, it is worth noting that such a video exercise for losing weight on the stomach and sides is suitable for both beginners and those who have been training for a long time. In general, the level does not matter - it will be useful for everyone!

Second set of exercises

Our second selection of exercises is for those who cannot exercise in the morning for various reasons. It's a little longer because evening workouts are less effective than morning workouts. The entire complex must be repeated 2-3 times, each movement 10-15 times.

So, exercises to remove the belly and sides at home:

1. Walk in place for 30 seconds. Inhaling, take 4 steps, exhaling - the same number. Don't be lazy - raise your knees as high as possible!
2. Now lie down on the floor, bend your knees, arms along your body. Slowly lift your pelvis up and lower back down.
3. From the same walking position, slowly raise your legs up so that they form a 90-degree angle. Freeze for a few moments and gently lower your legs back to the floor.
4. Stand up straight, back straight, hands on your waist. At the same time, the stomach is tense and retracted. Alternately lunge with your feet forward as far as possible. Watch your knee - it should not protrude beyond your toe. The knee of the opposite leg goes down.
5. From the same position we swing our legs up. Raise them as high as possible, don't be lazy!
6. While standing, fold your arms across your chest and squat deeply. Move your hips back a little, body forward, head straight, toes do not protrude beyond your knees. The stomach should be pressed against the spine. Watch your breathing: when squatting, take a deep breath, when rising up, inhale.

Now you know what exercises to remove your stomach and sides at home. But of course, this is not all the training that exists in nature. Unfortunately, it is impossible to describe them all in one article. That's why we added a couple of sets of video exercises for the sides and waist. Just turn on and repeat after the trainer!

Excellent fitness video lessons for losing weight on the stomach and sides - from our domestic instructor:

This is the so-called version of exercises for losing weight on the stomach and sides in 3 days. Of course, you won't really lose weight in 72 hours, but you will improve the situation a little if you don't rely on carbohydrates at night.

We told you what exercises you need to do to remove your stomach and sides. Then it's up to you. We recommend that you start training right now. And after you try all the exercises for losing weight on your stomach and sides - take “before” and “after” photos to the studio! We are sure: the result will be impressive!

The stomach is considered the most problematic area for women. It doesn’t take much time for fat to accumulate on it, but it can take several months to get rid of it later.

There are a huge number of factors due to which fat and extra pounds can accumulate on the stomach. In order to get rid of this, you need to watch your diet and do some abdominal exercises that you can do at home.

According to statistics, most women are not happy with the appearance of their belly. And this is understandable, because the folds are noticeable to others and do not look very attractive. And most women who dream of losing weight resort to various methods and methods, including fasting. Not many people know that in order to look decent and fit, you just need to stick to a certain diet and do a few simple abdominal exercises.

Causes of fat and extra pounds

According to doctors, there should be a small amount of fat on the stomach, because it serves as a kind of protective barrier for all internal organs and bones. But excess body fat should be a matter of concern. So what causes extra pounds and belly fat?

1. Genetics, as you know, is a stubborn thing. It is believed that if a grandmother, grandfather or mother has problems with fat deposits, then they can pass on to the heirs. The most common shapes are “apple” and “pear”. If you get a “pear” shape, then the extra pounds go to the lower part of the body, but if you get an “apple” shape, then to the stomach.
2. Poor metabolism. Over the years, metabolism slows down significantly. This is what leads to the accumulation of fat in the abdominal cavity. It is known that women are more predisposed to belly deposits than men.
3. Binge eating. If you eat much more than you should on a day, then you can’t do without extra pounds.
4. Sedentary lifestyle. If you spend a lot of time near the computer or TV and there is absolutely no physical exercise, then you will gain extra pounds in the shortest possible time.
5. Stress, nervous tension, illness. Stress or illness have a significant impact on any body, especially women. Stress and nervous tension increase the level of cartisol in the body, which can cause deposits to appear on the waist and abdominal cavity.
6. Any hormonal changes. This is especially true for women whose age has long exceeded 40 years. The amount of fat in the body may increase in proportion to body weight.

Effective abdominal exercises

Exercises to lose belly fat are very important. The most important thing is to perform them and clearly understand that the effect can only be achieved if such exercises are constant and combined with a certain diet.

Let's look at what exercises are most effective and important for losing weight in the abdominal area:

1. Vacuum

A fairly easy exercise that involves breathing. Standing on all fours, supporting your body on your elbows and knees, take a deep breath with your stomach relaxed. When exhaling, the stomach should be tense and pulled in. You need to hold this position for 30 seconds.

2. Leg raise

Sitting straight on a chair, your arms should be placed at your sides, palms down, so that they are under your feet. As you exhale, you need to raise your knees so that they are pressed as close as possible to your chest. You should hold this position for up to 10 seconds.

3. Tilts to the sides

Exercise for the abdomen and sides. Standing straight, feet shoulder-width apart, arms should be raised above your head and folded. The torso must be tilted to the left so that a stretch is felt on the right side of the body. Ideally, you should hold this position for 15 seconds. Returning to the original, the same must be done with the right side.

Plank with twists

This exercise has a beneficial effect on the abs, hips and lower back. It is necessary to take a plank position so that your elbows and toes touch the floor and your body is as level as possible. You should hold your body this way for 30 seconds and turn into a side plank position. Hold on toes and forearm of one hand (right, then left) for about 30 seconds.

Twisting

The most popular exercise for a flat stomach, which is distinguished by its ease and excellent results. You need to lie on the mat - face up, bend your legs, and your entire foot should be on the floor. Place your hands behind your head, inhale, and lift your upper body off the floor. You need to twist as much as possible, pressing your head as close to your stomach as possible. You need to exhale while lifting.

Oblique twist

The essence of this exercise is very similar to the previous type. You should lie on the mat, hands behind your head, legs bent at the knees, but so that your feet do not touch the floor at all, but are as if suspended. The upper body should be lifted as in a simple twist, but the right shoulder should be rotated towards the left. The left side should remain motionless on the floor. The same must be done for the other side.

Twisting bike

You need to lie on the floor, hands behind your head, raise your legs, then bend your knees. The right knee must be pulled towards the chest, then the left and constantly change them. At the same time, the upper body should be raised. It feels like a bicycle is spinning. The knees should be pulled towards the chest as much as possible, while the stomach should be tense.

Crunches with legs raised

You need to lie down on the mat face up, stretch your legs up and cross them. Raise your upper body as high as possible and try to reach your feet with your hands. It is very important to monitor your breathing, exhale when raising the body, inhale when lowering.

Listed above are several simple and affordable exercises that will easily help you get rid of fat and extra pounds. By devoting up to 20 minutes a day to such exercises at home, you can not only get a flat stomach and a chiseled waist, but also remain healthy and beautiful for many years.

A sedentary and inactive lifestyle, regular overeating contribute to the accumulation of fat deposits

Causes of fat on the sides

A little fat in the belly area is considered normal, as it is designed to protect internal organs and bones. But excess fat deposits around the waist are uncomfortable and, in advanced cases, can pose a health hazard.

Excess fat accumulations may appear in the following cases:

• Poor metabolism and low metabolism.
• Hereditary factors also influence fat accumulation.
• Sedentary and inactive lifestyle.
• Regular overeating.
• Stress and illness.
• Hormonal changes.

Advice!To effectively lose weight, it is not recommended to go on a diet. The diet should be balanced. It is better to limit the consumption of flour, sweet, smoked and salty foods.

Training rules

For effective training, you need to follow certain recommendations:

• You need to exercise at least three to four days a week.
• Training should be carried out in combination with a proper diet.
• It is not recommended to eat an hour before or after training.
• Before training you need to do a warm-up.
• Repetitions and sets make the exercise more effective.
• Before gymnastics, you can wrap your sides and stomach with polyethylene and put on thermal clothing. This will increase sweating and speed up fat burning.
• After classes, you should take a contrast shower, which will make your thighs more toned.

Advice!It is better to conduct classes during periods of individual peak activity. “Owls” are recommended to choose evening workouts, and “larks” - morning ones.

How to choose exercises?

The more approaches and repetitions, the faster the press pumps. It is important to choose the optimal training speed so as not to harm your heart. Rocking with bending is harmful for the lower back. When swinging the press, the lower back should be pressed firmly to the floor. For better work of the lower abs, you should lift your legs, not your body.

If you have problems with the lower back, you need to carefully twist and lift the body.

Losing weight at home for the abdomen and sides includes 5-6 exercises that can be included in the general gymnastics complex.

The effect will be even if you spend 15 minutes a day on exercises to remove fat on the sides.

The following exercises are particularly effective:

• Bend in each direction 25–30 times and 5 approaches.
• Jump rope for 8–12 minutes or on the spot for 15.
• Bend in all directions in a sitting position with a delay of 30 seconds.
• Swing backwards 30 times. It is during such swings that the load falls on the lateral areas.
• Helps reduce the sides of the hoop. It needs to be turned for 10-30 minutes every day. Although there is an opinion that such exercises cause harm to internal organs.

There are two types of exercise: anaerobic and aerobic. The latter accelerate metabolic processes and increase heart rate. Such loads include running, jumping, cycling and dance movements. Aerobic exercise helps you lose weight and reduce belly fat. Cardio exercise allows you to burn off internal fat that accumulates around your organs.
Anaerobic exercise helps improve muscle strength, strengthens the muscle corset and straightens posture.

In order to lose weight in such a difficult area as the sides, you will need a comprehensive approach.

Advice! When working sedentarily, you need to do a short warm-up every hour. You can raise your feet on your toes, on your heels, squeeze and unclench your buttocks and bring your shoulder blades together and apart. This is all done while sitting on a chair. In the evening, it is recommended to take long walks on foot.

Effective exercises for losing weight at home

To achieve results, you need to choose a complete set of exercises for the abdominal muscles. The main emphasis should be on the oblique abdominal muscles.

• Hoop rotations are considered one of the best exercises. During execution, all abdominal muscles are tensed. Rotational movements massage fat deposits and have a mechanical effect.
• Various twists are beneficial for the waist. They can be performed standing, sitting on a chair or also with a sword.
• Bike exercise helps reduce fat on the sides. When moving, you can connect your knee to the opposite elbow and vice versa.

Advice! Fat burning will go better if problem areas are smeared with anti-cellulite cream and wrapped in cling film. In order for the body to start burning fat, you should exercise for at least half an hour.

Warm-up

Before the main workout, you should do a warm-up to warm up your muscles. Such preparation will protect against sprains and injuries. It is enough to choose 4-6 movements for a quality warm-up.

1. Circular movements of the shoulders are performed.
2. The same movements are made with the hands.
3. For mobility of the hip joints, circular swings are performed with legs bent to the sides.
4. Walking on toes.
5. Rotations of the torso in both directions.
6. Squats with calf raises. While inhaling, squats are performed, while exhaling, the knees are straightened, the toes are lifted, and the arms are pulled back.
7. The feet are placed wider than shoulder width apart and the legs are lunged to the sides.

Advice! To make exercise more effective, you need to consume the following foods for weight loss: apples as carbohydrates, almonds reduce hunger, avocados are rich in fiber and monounsaturated fatty acids, cucumbers and watermelons contain a minimum of calories, beans reduce hunger.

Basic set of exercises

Each exercise should be done 10–20 times. Basic training may include the following exercise options:

1. Bends are done in a standing position. The right hand is placed on the side, and the left hand is extended over the head to the right side. Perform 8–15 repetitions in each direction.
2. To perform the mill exercise, you need to place your feet shoulder-width apart and lean forward. Raise one hand up and lower the other down. The torso must be rotated so that each hand alternately touches the opposite toe of the foot.
3. Crunches are performed in a lying position. You need to lie on your back and bend your knees. Then, with an exhalation, the legs are lowered to one side and then to the other.
4. The side plank allows you to work out not only the sides, but also the buttocks. When performing the exercise, you need to lie on your side and touch the floor with your lower arm and legs bent at the elbow. The body must be raised so that it becomes one line. You need to stay in this position for about a minute. Then it is also done in the other direction.
5. Cycling is performed in a prone position. Legs bend at the knees. You need to reach with your right elbow to your left knee, and then with your left to your right.
6. In a sitting position on the floor, emphasis is placed on the arms laid back, the buttocks are raised slightly, the legs are bent at the knees and raised alternately.
7. Lying on the floor, raise your legs slightly and spread them apart as you exhale. The exercise is repeated 20 times.
8. The following exercise is done for the oblique abdominal muscles. Lying on your side, place your elbow on the floor. Then the leg slowly rises. The lift is repeated 20 times on one side and on the other.
9. While sitting on the floor, bend to straight legs. You need to reach the tips of your socks with your hands, and try to reach your knees with your forehead.
10. The starting position is the same as in the previous exercise, but the legs need to be spread apart as much as possible. Alternate bends are performed to one leg, to the other and straight. Each time you need to reach as far as possible in order to try to reach the floor with your body.

A “manual” walk is considered an effective exercise. You need to stand up straight, lean forward and touch the floor with your palms. Then slowly walk your hands forward to a tolerable position. You need to stay in this pose for a while and then return back. The exercise is performed 10–20 times.

Advice! Brisk walking for 30 minutes a day gives amazing results. This low-intensity exercise improves metabolism and gives a good workout to the heart. Alternatively, you should jog several times a week.

A set of exercises with devices

For training at home, you can use simple exercise equipment and various devices. You don't have to buy an expensive treadmill or exercise bike.

The following items can be used:

• Dumbbells allow you to increase the load. With their help, you should strengthen your abdominal muscles. Even simple side bends with dumbbells in your hands will be much more effective.
• Jumping rope uses all muscle groups. Within just a week of constant training, you can see the first results.
• Twisting movements are performed on the rotating disk. With its help, excess fat is removed from the waist and the abdominal muscles are trained.
• The hoop not only makes the waist thinner, but also tightens the skin on the abdomen, and also massages the internal organs.
• You can perform various exercises on a fitball. It allows you to strengthen the muscles of your back and legs, and also straightens your posture and burns excess fat.
• While sitting on a chair, you need to raise your legs, bending your knees towards your stomach. Do 15 approaches.

Advice! To quickly achieve the desired result, training should be performed at least three times a week. The best time for classes is from 11 am to 2 pm, and in the evening from 6 pm to 8 pm.

It will be possible to remove wrinkles around the waist with the help of gymnastics if there is no excess nutrition and a sedentary lifestyle.

• Calorie intake should be reduced so that its value is slightly less than what the body needs during the day.
• Food should be taken 5-6 times a day in small portions, and also consume about two liters of clean water.
• Every day you need to give your body training loads. In this case, basic training can be performed three times a week. And every day do light exercises in the morning, take half-hour walks or short runs.

For weight loss to be effective, you should follow an integrated approach:

• You need to give up bad habits: smoking and drinking alcohol, even in small quantities.
• It is not recommended to take antibiotics and hormonal drugs.
• You should get good sleep.
• Anti-cellulite wraps can be used as additional procedures. In this case, mixtures of seaweed, chocolate and honey are prepared.
• Intensive training is contraindicated for pancreatitis, hernia, osteochondrosis, cholelithiasis, after abdominal surgery and any pain. Gymnastics should be done only after consulting a doctor.

Advice!Nursing mothers should not give up lactation for the sake of losing weight. During this period, you can do simple exercises.

An important rule when losing weight on your sides is regularity. By following a balanced diet and doing the recommended sets of exercises, you can achieve excellent results even at home.

Faced with the problem of excess fat in the sides and abdomen, many people, especially women, often think about how to solve it in order to get rid of unnecessary fat layers and excess weight.

It's no secret that losing weight quickly without doing physical exercise to eliminate fat is almost impossible. And it’s best to approach weight loss comprehensively - cleanse the body, optimize your diet, and normalize your daily routine.

You should choose the optimal time for wakefulness and rest, as well as eliminate fat deposits physically every day by performing the most effective exercises for losing weight.

We will practice this approach to quickly remove excess fat from the abdomen and sides.

To lose weight and quickly remove your belly and sides, you need to perform the most effective exercises every day, regularly increasing the load.

The set of exercises is designed for 1.5-2 hours of work per day, which corresponds to the recommendations of physical training trainers.

To avoid possible injuries and stress for an unprepared body, before any physical activity it is necessary to warm up for 5 to 10 minutes.

Warm-up

Exercise 1. Preparing the muscles of the thighs and sides for the main load

Starting or first position. The person must stand on the floor. His legs should be spread shoulder-width apart, and his hands should rest with his palms on his waist. Do bends alternately in different directions, without removing the palms of your hands from your waist.

For beginners, the optimal number of repetitions in this exercise is from 4 to 9 times per approach to bending.

For experienced people who have an understanding of physical activity, the number of repetitions in the exercise is from 10 to 16 times in a bending approach.

Exercise 2. Preparing the side muscles to take on the main load

Starting position: stand on the floor. Your feet should be shoulder-width apart and your hands should rest with your palms on your waist. Lean forward and then lean back, trying not to change the position of your hands.

For beginners, the optimal number of repetitions of the exercise in a set is from 5 to 8 times. For experienced people familiar with physical activity, the optimal number of repetitions in the exercise is from 10 to 16 times per approach.

You should move smoothly to avoid unnecessary traumatic stretching.

Exercise 3. Preparation for the main load - warming up the muscles of the thighs, legs and sides

Starting position: stand straight, eyes looking forward. You should run in place.

For beginners, the duration of running in the exercise is from 30 to 60 seconds. For people who have an understanding of physical activity, the duration of running in the exercise ranges from 1 minute to 3 minutes.

When performing this exercise, you should raise your feet high to properly stretch the muscles of your legs.

Core Load Exercises

Exercise 1. Abdominal pumping with training of all abdominal muscles

This exercise should be performed while lying on a special gymnastics mat or simply on a home rug that lies on the floor. Starting position: Place your hands with your palms under your buttocks.

Feet should be lifted off the floor by 5 cm (for beginners) and up to 15 cm (for “experienced”).

The separation increases gradually, 0.5-1 cm per day. In this position, the person imitates “scissors” by crossing his legs alternately. It is recommended to spend 5-8 minutes of the allotted total time to complete this exercise.

Exercise 2. Main goal: training all oblique abdominal muscles

Starting position: stand on a special gymnastic or home carpet on your knees, with your arms along your body. This exercise should only be performed in the starting position.

Keeping your shins straight, you first need to sit yourself on the mat to one side, slowly lowering your hips. Then rise up and sit yourself on the mat in the other direction.

Lowering your hips and moving to a new position, you should spend a few seconds in it with each repetition.

For beginners, the duration of the exercise depends on the number of repetitions (from 5 to 10 times) in one approach, holding for 2-6 seconds. in every position.

For already experienced people who have an understanding of physical activity, the duration of the exercise is the number of repetitions in one approach from 10 to 20 times on different sides, with a delay of 3 to 5 seconds. in every position.

Exercise 3. Training the transverse abdominis muscle

This exercise is necessary. Not only the abdominal muscles will be involved here, but also the transverse muscle. Starting position before starting the exercise: kneel down with support on the palms of your hands in a “kneeling” position.

It is necessary to squeeze your leg at the knee and pull it to your chest, press it as tightly as possible and hold in this position for several seconds (up to 5-7), straighten your leg. After straightening the leg, return to the starting position.

Despite the difficulty of performing it, the exercise is worth it.

Exercise 4. Training all abdominal muscles

When performing this exercise, not only all the muscles of the sides will be involved, but also all the abdominal muscles, including the transverse one.

Starting position: lying on your side on the mat. You need to lie down in such a way as to form an even angle of 45 degrees between your body and the floor, support is on one hand, and the other should be on your waist.

For beginners, the number of approaches is 2 on each side. Each approach contains from 6 to 10 repetitions. For experienced ones - 4 approaches on each side. Each set contains from 15 to 25 repetitions.

To get maximum results, experts recommend gradually increasing sets with repetitions over 21 days. The break between sets is from 30 to 45 seconds.

Exercise 5. Burning excess fat on the stomach and sides

Helps get rid of excess fat on the stomach and sides. During its execution, not only the weight of the abdominal muscles (including the transverse one), but also all the muscles of the sides will be intensively involved.

Starting position: lie down, relaxing on the carpet (gymnastic mat or regular one), raising your arms and placing your palms under your head. Legs should be tucked.

Alternating between knees and elbows in a symmetrical cross, perform 50 repetitions, regardless of whether the person is a beginner or an experienced one.

Exercise 6. Training the abdominal and side muscles

By performing this exercise, all muscles will be involved, especially the abdominal and lateral muscles.

Starting position: lying on your back on a special gymnastic mat or regular carpet, your legs should be extended. Keep your knees and feet together and your toes pointing in different directions.

By spreading your arms to the sides, you need to try to lift your torso and reach the tips of your toes. Then raise your legs at an angle of 45 degrees. Do this so that your back, in your lumbar region, touches the floor.

This exercise effectively trains the abdominal muscles. When performing it, you need to keep your back straight.

Delay in position 3-5 seconds. Then you need to exhale and lower your torso to the floor.

Perform the exercise for 50 repetitions, regardless of whether a beginner or an experienced person is doing it.

Exercise 7. Training all abdominal muscle groups using dumbbells

When performing the exercise, all muscles will be involved in full (sides, abdominals, even the transverse abdominal muscle). The exercise uses dumbbells.

Starting position: To start the exercise, you need to stand up straight and relaxed. Feet are shoulder-width apart. Then take dumbbells weighing from 1.5 to 3 kg.

Having dropped to one of your knees, you should push the dumbbells with swinging movements in asymmetrical directions. Making sure the knee bend is maintained at 90 degrees for beginners. Then change the knee and do the exercise again.

For beginners, the total number of approaches is no more than 2 per knee, with each approach from 6 to 10 repetitions. For experienced people - 3-4 approaches per knee, if desired, you can add 2 more approaches. Each set contains from 15 to 25 repetitions.

Exercise 8. Training with dumbbells

This is also a dumbbell exercise. When performing it, the same muscles will be involved as in exercise 7. But the algorithm for its implementation is slightly different than in exercise 7.

Starting position: stand up straight, eyes looking forward. Take a few steps in place with weights - dumbbells. Continuing to walk, move 1-2 steps forward. Get down on one knee, then raise your arms and return to the starting position.

Repeat the entire movement again, but lower yourself to the other knee.

Beginners can alternate 2 sets on each knee, doing 5 to 10 reps in each set. Experienced people can perform 4 approaches alternately on each knee. Each set contains 10 to 20 repetitions.

Exercise 9. Training all lateral muscle groups

Not only the abdominal muscles, but also all the muscles of the sides are involved in its implementation. Starting position: Lie down on a gymnastics mat or floor with your legs tucked in and forming an angle (with the mat) of 90 degrees.

Stretch your legs as much as possible so that your knees can touch your chest. Next you should return to the starting position. Beginners should start the exercise with 2 approaches. Moreover, do at least 10 repetitions in one approach.

For experienced ones, you should start doing the exercise with 4 approaches and at least 15-25 repetitions.

To achieve the best effect, you should consistently increase and regularly increase approaches: 2 approaches for each subsequent day.

The maximum number of approaches is no more than 12. Performing this exercise requires all possible concentration and concentration from a person.

Effective exercises for the sides

Exercise 1. Training all lateral muscles

Starting position: lying on your back on a gymnastic mat, your hands should be clasped together and placed on top of your head, and your legs should be brought together at the knees with your shins turned to the sides.

With your back straight, pull your chin up and exhale. Then you need to take the starting position and inhale. The main thing is to turn your knees in different directions when performing the exercise.

Beginners should perform this exercise 2 approaches at a time. Perform strictly 10 repetitions per approach. Experienced people who have an understanding of physical activity should do 2 approaches, and at least 30 repetitions in 1 approach.

This exercise will require all possible intensity in concentration and focus from a person when performing it.

Exercise 2. Complex for training the lateral and abdominal muscles

Starting position: lie on either side on a special gymnastic mat or on a regular bedside floor carpet. If the side is left, then the right arm is extended in front of you, and the left arm should be above your head.

Legs should be bent at the knees. Otherwise it's the other way around. The side is right, which means the right hand is behind the head, and the left is extended in front of you. When performing the exercise, you should simultaneously raise your head and legs and stretch your elbow to the side.

Beginners should perform this exercise on each side for 2 approaches. Moreover, at least 10 repetitions in one approach. Experienced people can perform 2 sets on each side, 25 repetitions per set. If desired, the number of approaches can be increased.

Exercise 3. Training all muscle groups of the sides and abdomen using a ball

When performing this exercise, not only all the muscles of the sides are involved, but also the abdominal ones. The exercise refers to the gradation “with the ball”.

Starting position: lying on any (as you like) side on the ball, the hand (also any) with the palm resting on the floor and the legs stand with straight feet on the floor. Support on the outside of the foot. The opposite leg should be raised up, then returned to the starting position.

Beginners should perform this exercise starting with 2 approaches on each side. Moreover, in one approach, perform at least 10 repetitions in 1 approach. Experienced people should perform 2 sets and at least 25 repetitions per set. If desired, the number of approaches can be increased.

Exercise 4. Completing the workout

Starting position: lying in bed. Place a small pillow under your head so that your shoulders are on it. Pull your stomach in as much as possible, helping yourself with your abdominal muscles.

Stay in this position for a short time, then relax. The number of approaches is optional.

When performing any exercises, you should remember the safety rules and follow the advice of trainers, as well as gradually increase the load, slowly but surely moving towards your goal.

Useful videos on how to remove belly and sides using the most effective exercises at home

How to remove belly and sides. The most effective exercises for beginners and experienced people:

The most effective exercises for the waist at home:

Women of any age dream of a thin and seductive waist. To achieve this, many people go on strict diets and do grueling workouts in the gym. But such measures do not always help. The only way to achieve a perfectly proportional figure is a combination of reasonable and special exercises. Exercises for the sides and waist will help you completely transform.

Exercises for the sides and waist are most effective when combined with cardio.

Avoid common mistakes

There are many workouts that promise a chiseled silhouette. But not all of them are effective enough, and some will not benefit the figure at all. How can such exercises be harmful? The following popular techniques will NOT help you remove your belly and sides.

1. 1. Side bends with dumbbells. When performed regularly, they promote accelerated growth of the oblique abdominal muscles, which can make your waist even wider. This exercise is necessary for men who want to comprehensively pump up their abdominal muscles. But it is absolutely useless for girls working on a narrow waist.
   2. Twisting the hoop. The effectiveness of this device is questionable, and its harm has been medically confirmed. Gynecologists strongly recommend giving up training with hula hoops. Constant hits of the hoop against the front wall of the abdomen are not physiological. According to doctors, such blows can provoke prolapse of internal organs and other troubles.
   3. Performing turns with weight on your shoulders. What do you think happens to your spine if you take a bodybar or a barbell on your shoulders and start twisting your body left and right? The intervertebral discs are compressed under the influence of weights, and the distance between the vertebrae becomes smaller. When you turn your body left and right, the vertebrae can injure the intervertebral discs and touch each other. When doing exercises for your sides and waist, remember about your spine - you have one for life.
   4. Emphasis on strength exercises in the complete absence of cardio. The sides and extra centimeters at the waist represent a layer of fat. It can only be removed with the help of cardio training.
   5. Excessive cardio and lack of strength exercises. During aerobic exercise, fat burning occurs not locally, but throughout the body. As a result, the effect of training is too “smeared” and sometimes not noticeable at all in certain areas. Exercises for the abs and sides are a must if you want to achieve a beautiful silhouette.

You can use anything as a cardio warm-up, even running up the stairs.

How to train for better results? Experts recommend spending 3-4 days a week on classes. After a short warm-up, you need to perform a series of special exercises for the abs and sides. After a short rest, you should do a short but intense workout.

It is absolutely not necessary to exercise on exercise machines. You can choose between running, jumping rope, dancing and aerobics. It is this approach that will make the muscle fibers of the waist more elastic and thereby give it a clearer outline.

Before you begin exercises for the abs and sides, you need to thoroughly warm up your abdominal muscles and prepare them for the load. I will not dwell on the warm-up in detail, focusing directly on the exercises themselves for the oblique abdominal muscles. I will only say that the warm-up should include a small cardio part, several exercises to stretch the oblique muscles and prepare the spine.

Warm-up

Five to ten minutes of cardio: running, jumping, or.

Preparing muscles for load

1. Bend to the sides with outstretched arms - the lateral surface of the body stretches, the spine warms up. Try to bend as low as possible, but smoothly, without jerking.
2. Turning the body to the right and left - keep your pelvis level and turn only the upper part of your body.
3. Circular movements of the pelvis and body.

Pre-stretch your oblique muscles before you begin the exercises. Removing your belly and sides is not an easy task, but if you approach it consciously, you can do it!

The most effective exercises for the sides and waist are various variations of crunches.

1. Bending the body in a lying position + twisting in the opposite direction

Initial position. Lie down on the mat, hands behind your head, elbows pointing to the sides, do not clasp your fingers. Legs are bent, feet are on the floor, the lower back is pressed. The distance between the chin and chest is approximately the size of a fist - maintained throughout the entire exercise.

Doing the exercise. Without lifting your lower back from the floor and keeping your elbows together, lift your body up. Add twisting of the body - with your right elbow, reach towards your left knee. Lower yourself to the floor smoothly, do not fall on your back, watch your lower back. Repeat on the other side.

2. Bending the body in a lying position + twisting in the same direction

Initial position. The same as in the previous exercise. We lie on the mat, legs bent, hands behind the head.

Doing the exercise. Now add twisting of the body not to the opposite knee, but stretch your elbow to the heel of the same name. That is, with your right elbow, reach towards your right heel and vice versa.

Crunches are the most effective exercises for the abs and sides.

3. Sitting Crunch

Initial position. Sit on the mat, legs bent, feet flat on the floor, body tilted back 45 degrees. At the same time, the lower back is rounded, the tailbone is twisted forward, the abdominal muscles are tense, and the arms are bent at the elbows.

Doing the exercise. Intensely rotate your body and elbows from side to side. This is an endurance exercise.

Initial position. Lie on the floor, arms out to the sides, palms facing the floor. Keep your shoulders pressed throughout the entire exercise; try not to lift them off the floor. Raise your legs vertically up and bend your knees at an angle of 90 degrees. There should be a fist distance between your knees. You can hold a small ball between your knees.

Doing the exercise. Lower your legs bent at the knees to the side all the way to the floor, but do not touch the floor. At the same time, the pelvis comes off the floor, but the shoulders should be pressed. Return your legs to the starting position and lower them to the other side.

As you lower your legs to the side, try not to lift your shoulders off the floor.

5. Crunches while lying on your side

Initial position. Lie on your side, bend your legs slightly at the knees and place one on top of the other. Place your bottom hand on the floor or on your stomach. Place your top hand behind your head.

Doing the exercise. Lift and twist your body so that your upper body is in a position as if you were doing a regular crunch. Due to the fact that your pelvis lies on its side, the oblique muscles will work when lifting the body.

You lift your body straight. The twisting effect is achieved through the position of the legs.

6. Oblique Bridge

Initial position. Lie on your side, body straight, legs extended and one above the other. Place your lower hand on your elbow and lean on it. You will get a kind of deflection of the body in the lateral plane. Extend your top hand and place it on top of your thigh.

Doing the exercise. Raise your pelvis off the floor until your body is in a level position. The weight is distributed between the arm standing on the elbow and the edge of the foot. Move your head away from your shoulder - your neck should be in line with your body. This exercise is performed for a while. Stick with it for as long as you can.

Raise and lower your pelvis using your oblique abdominal muscles.

7. Plank

Initial position. Take a position lying on your elbows. The body is straight, hands are on the forearms, feet shoulder-width apart, fingers resting on the floor. Make sure that there is no arching in the lower back. If you want to make it more challenging, lift one leg or move your forearms further forward.

Doing the exercise. Hold in the starting position for as long as possible.

8. Boat

This movement is borrowed from Pilates. A slightly modified “Boat” helps strengthen the abdominal and back muscles.

Initial position. Lie down on the floor. Place your hands behind your head without gripping the lock.

Doing the exercise. At the same time, lift your body and straight legs off the floor, trying to bend in half. Hold this position for as long as possible. Don't strain your neck and breathe evenly. After a short rest, repeat again.

Hold this position for as long as possible.

9. Twisting on a fitball in the opposite direction

It's great to do exercises for your sides and waist on a fitball. An elastic ball removes excess stress from the lower back, additionally loads the stabilizer muscles and allows you to effectively work even the smallest muscles through twisting.

Initial position. Lie with your lower back on the fitball. Bend your right hand at the elbow and place it behind your head, and extend your left hand straight in front of you.

Doing the exercise. Raise your body and reach your left hand towards your right knee. Repeat on the other side.

10. Asana “Staff” (dandasana)

Yoga helps tone your abdominal muscles. In addition to the abdomen, the Staff asana strengthens the hip joints and inner thighs.

Initial position. Sit on the floor and try to relax. Extend your legs straight in front of you. Point your fingers forward and place your palms on the floor just behind your hips.

Doing the exercise. Apply gentle pressure to your fingers and stretch upward, stretching your spine. Don't lift your hips off the floor. Breathe calmly and stay in the pose for 8 breathing cycles. Repeat 2 more times.

This exercise targets the core muscles as a whole.

Post-workout stretching

Finish the session with a stretching exercise.

1. Sit on the floor and cross your legs. Stretch your arms up, and then perform a series of springy tilts to the right and left.
2. If you have a fitball, just lie on it with your lower back and stretch your arms and legs. Stretch in different directions, stretching all the abdominal and back muscles.

Try to exercise regularly. If you don't have time for a full workout, do at least a few exercises. Removing your stomach and sides is a doable task that you can easily cope with with the help of our program!