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Exercises for the abdomen and sides for women at home. The most effective physical exercises for losing weight in the abdomen and sides: review, list, results and reviews. The myth about burning belly fat

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Content

If a person wants to have a slim figure, then he must work on himself: eat right, exercise, lead a healthy lifestyle. When it comes to the process of losing weight, women want to find simple exercises to get rid of the belly and sides, but the fat will not just disappear, you will have to work hard. There are effective programs that help you adjust your waist, remove bulges from your hips, and tighten your abs.

How to remove fat from the belly and sides

The cause of excess deposits in men and girls is always the same: overeating, lack of physical activity, which leads to a decrease in metabolic rate. In some cases, weight changes occur due to hormonal imbalance, but here you need to contact an endocrinologist, and not look for physical exercises to lose weight in the abdomen and sides. All further actions must be directed against these two factors. It is necessary to follow a diet, maintain regular training and perform effective exercises to lose weight in the abdomen and sides.

Fat burning exercises

This is not so much a type as a method of conducting training. When a person chooses what exercises can be used to remove the stomach and sides, he must take into account that they must be performed at a fast pace. Only by accelerating the heart rate will it be possible to start the process of burning excess deposits. The human body always tries to have a supply of energy material (fat) in order to use it in a critical situation. Fat burning exercises for the abdomen and sides should create it and force the body to get rid of fat.

Fat burning exercises are aimed at burning calories, so they are rarely performed with additional weights; you need to maintain your heart rate for a long time. It is extremely difficult to do this with weights. The following are considered classic:

swimming;
exercise bike;
jumping rope.

Strength exercises

This type of training is aimed at strengthening muscles and giving them tone. This is important if you want to reduce your waist and hip size. If your muscle corset can hold the internal organs, then you will get rid of the “protruding belly”, which is often called “beer belly”. It is very important that strength exercises to remove the belly and sides do not increase muscle volume. For these purposes, take the maximum weight and perform 5-6 repetitions to strengthen the muscle fibers without increasing their mass.

What exercises should you do to lose belly fat?

Beginners in sports mistakenly believe that they can get rid of fat by performing exercises on those muscle groups that are in the problem area. Correctly, the program for losing weight on the abdomen and sides involves increasing aerobic activity (cardio training), which helps speed up metabolism. The whole body will lose weight at the same time, and not just one part. Keep in mind that the duration of cardio exercise should be at least 30-40 minutes for the body to reach fat deposits.

The second part of the lesson for losing weight on the abdomen and sides should consist of working out the target muscle groups so that they are toned and have the correct, beautiful shape. If a girl or guy simply manages to lose weight, but does not tone their body, they will look flabby. For the abdomen, working out the muscle corset is especially important, because it will hold the internal organs and prevent them from protruding.

The best options for removing the sides and making the abdominal muscles elastic are considered to be static training options. Excellently increases calorie consumption, trains the abdominal group - vacuum breathing exercise. It helps to significantly strengthen the abs in a short time (within a few weeks). This is a simple option for training at home, girls really like it because of the quick effect.

Plank exercise

This option can hardly be called simple, because it requires a person to be able to hold static tension in the shoulders, arms, back and abdominal muscles. This is a great option if you want to give yourself a flat, beautiful tummy. The plank exercise for losing weight on the stomach and sides is easy to do at home, because it does not require additional equipment, you only need a mat. This is done as follows:

Roll up the mat several times, placing it only under your elbows.
Take a push-up position with your hands shoulder-width apart.
Lower yourself from your palms to your elbows, keeping your body straight as before in push-ups.
Hold this position. At first, 20-30 seconds will be enough, then increase this figure to 1-3 minutes.

Jumping rope

This is a great way to reduce your waist size at home (just make sure no one is around). Jumping rope will help you lose belly fat because it is a cardio workout option. A simple exercise that requires only free space in the room. You create a constant load on the vascular system, which increases your heart rate and energy costs.

At first, the body will extract additional strength from glycogen, but after 20-30 minutes it will begin to store fat and begin to burn extra pounds. This simple exercise is often included in circuit training complexes and CrossFit programs. This is an easy way to speed up your metabolism without using additional equipment or, if the weather is bad and you can’t go for a run.

Crunches

This is a classic, simple exercise for training the abdominal muscles. It will not help you lose weight and will not remove your sides, but it will help improve muscle tone. You can see a lot of variations of abdominal training, but they all boil down to maximally straining the abdominal muscles during the contraction stage. You need to be especially careful when performing crunches to lose weight on your stomach and sides, because using them too vigorously can lead to muscle gain, which will make your waist appear fuller.

The maximum visual effect from this crunch can only be obtained if you regularly perform fat-burning workouts and adhere to at least a simple low-carb diet. It is important to perform this movement correctly:

Choose a comfortable place in the apartment so that you can lie down, hook your toes onto something stable, and bend your knees.
Place your hands behind your head, clasp your fingers. If this position is too difficult, you can keep your arms along your body.
Start to reach your chin towards your pelvis. It is important not to just raise your torso towards your knees (a common mistake), but to reach towards your pelvis.
Complete 15 reps.

Side crunches

Girls need to be even more careful with this exercise, because as the oblique abdominal muscles grow, your waist will only become wider. Many trainers generally prohibit women from doing lateral abdominal crunches. This workout is better suited for men, but girls should avoid it. You can perform this movement in two ways:

standing with dumbbells;
lying on the floor.

The second option is simpler, because the technique is clear and you can immediately feel the working muscle groups. To do this you will need a mat and some free space. Side crunches are performed as follows:

You need to lie on your side, put your hands behind your head, and clasp them together.
Bend your knees.
Stretch with the elbow of the hand on top by contracting the lateral muscles.
Perform 15 reps, then do a set on the other side.

Leg raise exercise

Abdominal training should engage all of the abdominal muscles, but some people think that the lower abs are left unused. Lying leg raises are an easy way to target your lower abdominal muscles. You can perform it hanging on a horizontal bar (difficult option) or on the floor (simple option). At home, the second method is better; the technique is as follows:

Find enough free space on the floor at home so that you can stretch out completely.
Use your hands to grab onto something stable.
Using your abdominal muscles, begin to lift your legs up.
Then don't just throw them down, gently lower them and, without touching the floor, start lifting again. Holding in the air will create additional stress on the abdomen.

Bicycle lying on your back

This movement option is designed to train the oblique and abdominal muscles. The abdominal bicycle exercise does not require additional equipment and has a simple technique. The girl should be careful with such training, because there is a risk of increasing the waist area due to the increase in muscle mass. Perfect for men to form beautiful abs. You won’t be able to remove your belly or sides using a “bicycle,” but you can strengthen your muscle corset. This simple exercise is performed to remove belly fat as follows:

Place something soft on the floor.
Place your hands behind your head. close it into a lock.
Raise your legs so that your shins are parallel to the floor.
start moving your legs as if you were pedaling a bicycle.
Pull your elbow towards the opposite knee, lifting your body using your abdominal muscles.
Perform 15 repetitions on each side.

Ekaterina Palienko Author

14:25 5.12.2016

The abdominal muscles are quite finicky and not everyone can be easily trained, but this set of exercises will not leave a chance for extra centimeters at the waist.

Of course, the most important rule to follow if you want is nutrition. The first sign that you allow yourself too much, overeat and do not watch what and when you eat is the accumulation of fat deposits in the abdominal area.

And such a phenomenon as side, in principle, did not exist in nature until humanity learned to bake pies and fry potatoes for dinner :)

But it also happens that the belly is formed as a result of insufficiently developed abdominal muscles. Or it’s all in one complex. In general, stop chewing a bun, and devote 15 minutes to these simple exercises, for which you will not need anything other than a couple of square meters of territory and desire.

Perform each exercise for 1 minute, then rest for 1 minute and repeat the circuit two more times. A total of 5 exercises per minute is 5 minutes multiplied by three circles - a total of 15 minutes a day.

TO THE POINT:

Raising the pelvis

Lie on your back, bend your knees, extend your arms. In this position, raise and lower your hips.

Bike

Everything ingenious is simple! And this exercise is proof of that. The ordinary “bicycle” from the school curriculum is considered universal and one of the most effective exercises.

Classic plank

Without a bar, nowhere! Yes, the great capabilities of this exercise have probably been slightly exaggerated, but as far as the abs are concerned, this is an ideal option.

Push ups

This way you will tighten not only your stomach, but also make your arms sculpted. If doing it with your legs outstretched is too difficult, try doing push-ups on your knees.

Side plank

And this exercise helps fight the sides! If it is difficult to keep your legs straight and parallel, you can put one leg forward for balance.

Photo in text: self.com

Nutritionist trainer, sports nutritionist, honored author of Evehealth

26-05-2015

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

A protruding tummy is a problem for many girls and women. The reason for this lies in the rhythm of life “on the run”, without having time, a much larger portion is eaten for dinner than required. And there is always not enough time to visit sports or fitness centers. As a result, a blurred figure appears, which leads to psychological and health problems.

Getting rid of excess fat around the waist with just one thing is a waste of time. After all, with regular training you can achieve a triple effect: reduce fat deposits, make the skin more elastic, improve blood circulation in the pelvis by training the abdominal muscles. And if you include exercises for the abdomen in a general set of exercises, then a visible effect can be achieved much earlier.

Advice: If possible, try to exercise under the supervision of professional trainers - this will allow you to quickly remove your belly and bulging sides, and new Pilates classes and water aerobics programs will help you achieve the desired abs.
Let's start our exercises.

To perform the exercises you will need:

sports mat,
comfortable clothes that breathe.

Exercises for losing weight on the abdomen and sides

Classic and proven squats.
Starting position – stand with a straight back and fix your hands on your belt. Feet are shoulder width apart. You need to squat and stretch your arms, then return to the starting position. We follow the correct breathing - squat as you inhale, rise as you exhale. Number of repetitions – 15.
Twisting.
The starting position is to lie on the floor so that your lower back is pressed tightly against it. Bend your legs at the knees and place your hands behind your head so that your elbows are spread in different directions. When inhaling, you need to lift your head and shoulder blades off the floor, pointing your chin up, as if trying to reach the surface of the ceiling with them. When you reach the highest point, tighten your waist area as much as possible and freeze for 5 seconds. Then exhale and return to the starting position. You need to perform 12 repetitions.
With this exercise, the rectus abdominis muscles are well trained.
Letter with feet in the air.
Starting position - you need to sit on the floor and focus on your arms, which are pulled back. You need to raise your legs connected together and, without separating them, draw numbers from 0 to 9 in the air. You need to breathe slowly and deeply. Repeat the exercise 3 times, resting 30 seconds between each.
Knock Knock.
Starting position – lie on a hard surface, stretch your legs and arms. It is necessary to raise your legs above the floor, to a height of 30 centimeters in the air, and lightly hit your feet against each other 3-5 times. Then slowly return to the starting position. Repeat the exercise 9 times.
Bike.
The starting position is to lie on the floor and put your hands behind your head, clasping them together. You need to raise your legs at an angle of 30 degrees, and you can start turning the so-called imaginary pedals. One approach lasts a minute. You need to perform several repetitions, with breaks of 2 minutes between them.
An exercise performed with a pillow.
Starting position: lying on your back, arms extended upward. You need to hold a pillow between your feet and, together with it, draw circles in the air, starting with small ones and gradually reaching large ones. Return to the starting position in the reverse order, from large circles to small ones. It is necessary to draw at least 30 circles.
Lifts.
Starting position - lying on the floor, place your hands behind your head, while your elbows look in different directions, and bend your knees. Inhaling, raise your pelvis until a straight line is formed with your knees. At maximum height, freeze for a few seconds and tense all your muscles. Afterwards, exhale and, slowly, return to the starting position. Perform 3 repetitions.
Candle fire.
Starting position: lying on your back with your arms extended along your torso. You need to raise your legs so that they are perpendicular to the floor and cross them in the air. Support must be done on your hands. After three crossings, hold your breath, keeping your legs extended. Then return to the starting position, first lowering the pelvis, and then the legs. Breathing must be correct - at the entrance, lift the leg, and as you exhale, return to the starting position. For beginners, the exercise is very difficult, so 5 repetitions will be enough; increasing your level of training, you can increase this number to 15.
Vanka-stand-up.
Starting position – lie on your back and place your arms along your body. You need to turn the lying position into a sitting position, slowly leaning forward until your fingers touch your feet. In the same way, slowly return to the starting position. The legs and shoulders remain straight throughout the entire execution. Breathing is repeated from the previous exercise - rise as you inhale, and descend as you exhale.
News - Exercises For Losing Belly Weight Photo
Mermaid.
The starting position is to lie on your back, with your hands behind your head and your knees bent. You need to throw your right foot over your left, and, slightly lifting your torso, turn it to the right. Tighten your entire body for 5 seconds and hold your breath. Then return to the starting position, and after 7 repetitions, perform the same exercise on the other side.
Gymnastic hoop.
For classes, you can purchase either a regular metal hoop or one with various attachments and heavy weight. The weight of the hoop should be around 1-2 kg. If it is less, then the effect will not appear, and if it is heavier, then bruises and contusions on the sides will accompany the classes. After purchasing the hoop, you can start twisting it, first clockwise, and then counterclockwise. There is complete freedom of choice here - the legs can be either together or apart.
Working out with a hoop will help you forget about such troubles as loose skin with stretch marks, and even cellulite. Plus, flexibility and dexterity will increase, and the functioning of the vestibular apparatus will improve.
The simplest static exercise, but no less effective.
Starting position – any. You can do the exercises even while sitting at work. When inhaling, you need to tense all your muscles and pull in your stomach, holding in this position for 10 seconds. Then exhale and relax. After resting for 30 seconds, repeat 10 times.
The starting position is to lie on your back with your legs extended, and make sure that your heels, head, shoulder blades and lower back are pressed tightly to the floor, and your hands are clasped behind your head. It is necessary to raise the left leg to form a 90-degree angle, tighten the lower abdominal muscles and attach the right leg to the left. Freeze for a few seconds and slowly return to the starting position, lowering first your left and then your right leg. Repeat the exercise 20 times.

At the moment, there are more than enough video collections on the Internet with training for. You can calmly study using them.

It is imperative to remember that before a set of exercises for losing belly fat, a warm-up is always carried out to warm up the muscles, if the workout is independent and not included in the general complex. When performing a general exercise, the warm-up is carried out at the very beginning, and there is no need for additional exercise before exercising for the abdomen.

After mastering the above exercises, which can be performed at home, without wasting time and money on gyms, within a few weeks the first results will be noticeable, which will be expressed in a decrease in waist size, more toned muscles and skin, improved well-being and mood.

Advice from trainers and nutritionists for effective belly fat loss

To avoid the problem of excess weight in the abdominal area over time, you must follow the golden rules of a healthy lifestyle!

While eating, you should not be distracted by negative sources of information, but focus on eating and think positively.
Getting up from the table with a half-starved feeling, it’s impossible to convey, control the quantity and quality of food.
Eat 5-6 times a day.
Before going to bed, drink a glass of low-fat kefir.
If you feel a strong desire to eat something, drink a glass of clean water, it helps satisfy your hunger for several hours.
Light physical activity and doing what you love will do wonders for your figure.
Before eating, thank life for every plate of food, love yourself and your life.

Enjoy every day you live and give those around you a radiant smile and a great mood!

Video with a set of exercises for losing belly fat

The stomach is a problem area for all people who are losing weight or dreaming of losing weight. Fortunately, losing belly fat is not at all difficult with the help of a diet and a set of simple exercises, presented below in photo and video format.

Clinical picture

What doctors say about losing weight

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You can endlessly do crunches and pump up your abs, but you won’t be able to lose weight without doing it. Proper nutrition is a huge plus for achieving results.

Warm-up

Any physical exercise should begin with a five-minute warm-up. This could be a jump rope, a hoop, running and squatting in place, bending to the sides, and so on. The main thing is to thoroughly warm up the muscles and joints, get the blood flowing and prepare mentally for the upcoming loads.

Next, we move on to simple exercises for losing belly fat at home. For the first few weeks, try not to change the order of exercises and do everything strictly according to the instructions. If you can't do the required number of repetitions, don't be discouraged. After two or three workouts you will master them.

Exercise Photos

Exercise 1: alternate leg raises.

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Lie down on the floor with a blanket or rug underneath you. Raise your legs up as shown in the photo. Then lower your left leg without touching the floor at the bottom and lift it to the starting position. Then do the same with the right leg and so on. Continue the belly slimming exercise for 45 seconds.

Area to be trained: lower and upper abdomen.

Exercise 2: crunches lying on the floor.

Take position 1, as shown in the figure above, with your hands behind your head and your legs bent at the knees. Then we begin twisting alternately to the right and left. At the top point of the exercise, you need to touch the back of your thigh with your palm. We do 20 times in each direction.

Exercise 3: continue to burn the sides.

The following exercise for losing weight on the sides is very effective and, despite the apparent difficulties of its implementation, can be easily performed at home.

Take the first pose as in the photo, bend your right arm at the elbow and place it to your right side. This exercise requires extreme concentration and tension in the abdominal and side muscles. Once you are in the correct position, begin moving your waist up and down, being careful not to let your stomach weaken at the lowest point. After 20 repetitions, turn to the other side and do the same.

Exercise 4: Side turns.

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This is similar to the classic ab exercise at home, but complicated by crunches at the top of the rep and a stiff core. Great for working the upper abdomen and oblique muscles - i.e. those same unfortunate sides. The effort required to hold the torso at a 45-degree angle creates an additional static load.

In this article you will find exercises for at home.

It is no secret that many women and girls dream of a beautiful body and an ideal figure, of a wasp waist. Some of them are starting to think about losing weight, but not everyone is ready to deplete themselves with a constant feeling of hunger. Even those who are losing weight allow themselves small portions of their favorite dishes, especially with an abundance of holidays and special occasions, where there are many delicious snacks. And even if these are minimal quantities, but very high-calorie food. As a result, the energy entering the body is enough for the excess weight to remain with the body.

Poor nutrition and overeating leads to the fact that fat mass begins to grow on the stomach and sides. The lack of willpower and the ability to force yourself to “not eat” aggravates the situation. In such cases, exercises for losing weight in the abdomen and sides at home will come to the rescue.

Exercises for losing weight on the abdomen and sides at home: pumping up the abs

This is ideal for doing exercises at home and in the gym. As you wish!

First stage of training

Goals of this workout: weight loss and relief

This is a fairly simple training program for beginners. Does not require any special additional equipment or devices. All exercises for losing weight on the abdomen and sides at home are performed lying on the floor with your own weight.

This workout, which includes exercises for losing weight on the abdomen and sides at home, is designed for two sessions per week. Its duration is generally 2 - 4 weeks. After all the exercises and their maximum number of repetitions are easy, you can finish this program and move on to the more complex next one.

You should rest for 1-2 minutes between sets and different exercises. The total training time is no more than 15 minutes.

1. Lifting the legs in a horizontal position, lying down. Perform 2 sets of 12-15 repetitions.

Technique for performing the exercise: lying on your back, legs straight, arms extended along the body, palms down. This is the starting position. Bend your knees. As you exhale, slowly raise your legs, pulling your upper thighs toward the midline. Continue the movement until your knees are above your chest. Tighten your abdominal muscles. Pause, while inhaling, slowly return to the starting position.

2. Raising the body or twisting. Perform 2 sets of 12-15 repetitions.

Technique for performing the exercise: lying on the floor, on your back, legs bent at the knees, feet resting on the floor or standing on a bench. Hands behind your head, elbows pointing inward. Do not close your fingers on the back of your head. The lower back is pressed to the floor to isolate the work of the abdominal muscles. Initial position. As you exhale, slowly lift your shoulders off the floor, resting your lower back on the floor. The shoulders rise from the floor no more than 10 cm, and the lower back is pressed to the floor. Tighten your abdominal muscles and take a short break. While inhaling, slowly return to the starting position.

3. Lateral twisting of the torso. Perform 2 sets of 15-20 repetitions.

Second stage of training: intermediate

Purpose of training: home weight loss, relief formation

This workout is designed for one or two workouts per week. This program does not require special equipment and can be performed at home. The duration of this training is no more than one month. Provided that the exercises below are performed with the ease of the indicated repetitions in each approach.

1. Exercise “bicycle”. Perform 3 sets of 20-30 seconds. Here it is necessary not to count the number of repetitions, but to record the time.

Technique for performing the exercise: lying on the floor, on your back, palms on the back of your head. Be careful not to injure your neck. Raise your shoulders as for a regular crunch. Raise your legs so that your knees are perpendicular to the floor and your shins are parallel to it. Initial position. We begin to slowly imitate the rotation of the bicycle pedals, while stretching out the right knee and pulling the left knee towards us. As you exhale, pull your right elbow towards your left knee. While inhaling, return to the starting position. As you exhale, twist in the other direction, bringing your left elbow closer to your right knee.

2. Touching feet. Perform 3 sets of 15-20 repetitions.

Technique for performing the exercise: lying on the floor, on your back, press your lower back to the floor. Extend your arms at your sides, palms down, legs together. Slowly raise your legs up so that they are almost perpendicular to the floor, bend at the knees. Feet parallel to the floor. Raise your arms at a 45 degree angle to the floor. Initial position. The lower back is pressed to the floor. As you exhale, slowly raise your torso and touch your toes with your hands. As you inhale, slowly lower your torso and arms to the starting position. Keep your arms straight.

Technique for performing the exercise: standing straight, feet shoulder-width apart, knees slightly bent. The right hand is on the hip to support the spine. Raise your left arm above your head and bend it at the elbow, placing it behind your head. Tilt your torso in the opposite direction. Then tilt in the other direction.

Third stage of training: difficult

Purpose of training: losing belly fat at home, forming “cubes” on the stomach

This workout is designed for one or two sessions per week. You should start it if you have easily mastered the first two stages of training. The difficulty of the workout is superset. That is, having completed a set of one exercise, you should immediately begin performing another exercise. This is followed by rest before the next approach. As a result, the load on the trained muscle increases.

The program is designed for four to six weeks, but for high-quality work you should train twice a week. In the first week you should not perform the specified number of approaches, start with two.

Simultaneous lifting of the legs and torso. Perform 4 sets of 12-15 repetitions.

Technique for performing the exercise: lying on the floor, on your back, legs extended, arms straight, placed behind your head. Initial position. As you exhale, slowly begin to twist at the waist, raising your arms and legs up at the same time. At the top point, the arms should be parallel to the legs at the end of the movement. The torso is completely lifted off the floor. While inhaling, slowly return to the starting position.

2. Superset of two exercises:

- lifting the body from a lying position (twisting). Perform 4 sets of 15 repetitions;

- lateral lifts of the body (twisting). Perform 4 sets of 15-20 repetitions.

Technique for performing the exercise: Lying on the floor, on your right side, bend your legs slightly at the knees. The left arm is placed behind the head, the right arm lies in front along the body, bent at the elbow, the hand is on the left side. Initial position. As you exhale, slowly pull your right elbow forward, as if you were doing a regular twist. To have a break. While inhaling, slowly return to the starting position. After completing the required number of repetitions, turn to the other side. The position of the legs and arms is the same as at the beginning. Repeat for the indicated number of repetitions.

Here is the training plan. Exercises for losing weight on the abdomen and sides at home are not difficult at first glance, but if you are a beginner, then be patient! Otherwise, you won't have any luck!