Exercises for the abdomen and sides to remove fat from the waistline. Effective workouts

With side and tummy slimming exercises, you can achieve a thin and beautiful waist and remove extra pounds.

The reasons for the appearance of fat in the waistline

Fat deposits do not always occur due to excessive food intake.

Sometimes there are other reasons for their occurrence:

• slow metabolism;
• genes;
• pregnancy;
• hormonal disorders;
• disease;
• stress;
• age;
• wrong posture;
• lack of physical activity;
• eat large amounts of food;
• Overuse of sweets and excess of fast carbohydrates.

In order to avoid excess fat on the waist and sides, a few steps must be followed:

• The diet should be correct and balanced. The number of meals should be 4-5. You should exclude harmful products.
• It is necessary to include training in daily life. You should take turns: a strength day, a cardio day.
• Sometimes it is necessary to cleanse the colon.
• After sleeping, you need to drink a glass of water to start metabolic processes.
• You can use different creams and get a massage.

How is the amount of fat determined?

There must be fat reserves for the female body. They protect internal organs and are involved in many processes. However, everything should be fine.

There are different ways to measure body fat:

method	Description
1. Body Mass Index.	You can use your body mass index to find out if you have excess fat in your body. It is calculated as follows: body weight in kg divided by the square size, given in cm. If the value obtained is more than 25, the person is overweight. The norm is between 18, 5 and 25. However, all of these values ​​also depend on age.
2. The relationship between abdomen and hips.	Use the tape to measure the widest part of the leg and the narrowest part of the waist at the navel. And divide the waist in inches by the hips. The ideal ratio is 0. 7. Anything above the norm is considered excess fat.
3rd waist circumference.	An acceptable indicator is a waist size of 80 to 89 cm. If the value is higher, it is important to fix this problem.

How to choose exercises for the sides and stomach

For the waist and sides, it is necessary to choose exercises that are aimed at working the obliques. You have to use the press.

The following types of exercises should be included in the training:

• rotates in different designs;
• bending exercises;
• Presence of curves and reversals in training;
• aerobic activity.

Exercise functions

Side and abdominal exercises have several functions:

• It is necessary to follow the correct execution technique.
• Warming up before training and stretching after training is mandatory.
• We have to pay more attention to cardio, but also don't forget about strength training.
• There must be at least 3 lessons per week.
• A series of exercises for the waist and sides should consist of a load aimed at the development of the upper and lower press, as well as oblique muscles.
• Particular attention should be paid to the vacuum exercise.
• A fitball is perfect for relieving the spine.

Warm up

Warm up before each exercise. It takes some time (about 4-8 minutes), but it helps prepare the body for the upcoming stress.

The warm up should include:

• cardio training;
• work with joints (from head to legs);
• short distance;
• Breath work.

The entire training is carried out at a moderate pace and without jerking. Before doing the side and waist exercises, you need to spend more time warming up.

An example of a warm-up exercise before training:

1. Is executed on the spot.
2. Head tilt in a circle.
3. Mill exercise.
4. lunges.
5. Exercise to restore the airway.

rotations

Lateral and abdominal exercises have many variations. This also includes crunches, one of the most popular exercises for working the abs.

They are great for removing fat from the sides and making your waistline slim. For twisting, the position of the back in a slightly bent position is important. Such training should be carried out in compliance with the method of execution, otherwise the desired result will not be achieved. There are different twist options.

All aim to pump different muscles of the abdomen and sides:

• inverse;
• regular;
• oblique;
• page;
• with raised lower limbs.

Regular crunches have an active effect on the upper press.

Classic crunches should be performed as follows:

• The limbs are bent at the knees, the feet are on the floor, the arms are behind the head.
• Lift your chest as you exhale. The loin remains on the ground and the head does not move.
• All movements should be performed with the abdominal muscles.
• Hold down this position for 2-3 seconds. The muscles of the press should be tense.
• As you breathe in, lower yourself and relax.
• Do 2-4 sets of 10-15 repetitions.

Reverse Crunches

In reverse crunches, the lower press is involved.

Reverse twists are performed a little differently:

• You have to take a position on the mat. Put your hands behind your head. Raise the legs bent at the knees so that they are parallel to the surface.
• Exhale and pull your knees up to your chest. The lower back and pelvis should be raised off the floor.
Hold
• for 2-3 seconds. and return to the initial state on inhalation.
• Perform 2-4 repetitions 10-15 times.

Oblique crunch

The oblique twists work well on the sides and outline the waistline.

• Lie down on the mat. Bend your right leg at the knee and place your left leg on top of your right.
• The right arm is behind the head, the left one is stretched forward.
• As you exhale, straighten your right elbow towards your left knee.
• Come back when you are inhaled.
• After a few repetitions, change the position and turn it over to the other side.

Leg curvature

Leg curvature or corner pays more attention to the upper and lower abdominal muscles:

• Take a prone position. The back is firmly pressed to the floor and the arms are either behind the head or crossed over the chest. Lift your legs off the floor and bend at your knees to form a right angle.
• As you exhale, lift your rounded back and gently pull your legs tight.
• Try to reach your knees with your head, not your chin.
• Don't rip your lower back off. Fix for a few seconds.
• Take the starting position with one breath.

Side crunch

Lateral crunches develop the oblique abdominal muscles and are responsible for shaping the waist.

This exercise is carried out according to the following principle:

• You have to lie down on the mat. Put your hands behind your head. The legs bent at right angles, turn to the right.
• When you exhale, the body rises, the lower back and head are not affected.
• Lie down again while inhaling.
• Do a few repetitions and switch sides.

Turning the bike

Exercise bike not only works as a side crunch, but also develops the muscles of the entire press:

• Press your back on the floor and put your hands behind your head. Raise the bent legs and form a right angle.
• We lift the shoulder blades and round off the back. We extend our right elbow to the opposite knee. At the same time, the right leg is stretched. We repeat the movement with the left elbow.
• A moderate pace is best.

Turned plank

The plank exercise is versatile. It can be done every day. The plus is that the board takes some time, but delivers an excellent result. Many muscles are involved in the execution process, depending on the option.

The plank exercise has many different functions:

• Allows you to strengthen the muscles and at the same time lightly load the spine.
• The plank reduces back pain and strengthens the muscle corset.
• A few minutes of this activity accelerates metabolic processes and burns more calories than crouching or twisting.
• Thanks to the plank, you can achieve an even posture.
• The plank increases flexibility and develops balance.

You can work on the stomach and sides with a plank with hip pins:

• Stand on a normal plank. Focus on elbows, feet on toes. The pelvis and head do not need to be raised too much.
• Turn the pelvis to the right. The leg to the knee is on the floor and the hip is in a hanging position. The left foot is right.
• Return to the straight position.
• switch side. The turn occurs when you exhale.
• Perform such rounds 20-50 times.

Reversing bar

With the rotating plank you can not only strengthen the muscles of the entire core, but also train the stomach and sides:

• Take a position like a normal plank. Focus on your elbows, feet on toes. The pelvis and head do not need to be raised.
• Turn your body to the left and raise your left straight arm over your head. The legs do not change their position.
• Return to normal position.
• Repeat everything on the right side.
• Number of repetitions from 20 to 50.

lunges with turns

With leg losses, you can train the muscles in your glutes and legs. And when you add twists to that, the lateral muscles of the abdominal section are involved in the process.

There is nothing difficult in this exercise:

• Spread your legs a little, arms along your body.
• Jump forward with your right foot at a right angle. The left leg is slightly bent at the knee.
• The back is in a straight position. The arms are stretched forward. You can take a ball or dumbbells in your hands.
• Turn the body to the right.
• Back to the starting position.
• Repeat the movement with your left leg.
• Perform 2-3 repetitions 15-20 times.

Side bends

Another well-known and simple exercise is side bends. They will help remove the sides and work with the bevels. For the best effect, use a dumbbell in hand with the incline being performed.

The exercise is carried out as follows:

• Spread your legs apart at shoulder distance and keep your back straight.
• One hand should be on the belt, the other stretching over the head towards the incline.
• Don't bend your lower back, bend it to the side as far as possible.
• movements are performed alternately in one direction and then in the other.

Practice vacuum

Vacuum is a breathing exercise that works the abdominal muscles. They shrink and give the desired result.

You can achieve the following result with a vacuum:

• reduce the waist;
• get rid of visceral fat;
• remove a stretched stomach;
• trains the abdominal muscles;
• achieve a flat stomach;
• reduces back pain.

For this exercise it is important to inhale and exhale properly and keep your stomach in place.

This activity is best done in the morning before meals or in the evening before bed.

• Choose a comfortable position (lying, sitting or standing, you can also get on all fours).
• Take a deep breath through your nose. In this case, it is necessary to lengthen the abdomen.
• Breathe out through your mouth. The stomach is drawn in strongly. The breath is held.
• Stay in this state for about 10-15 seconds.
• Breathe out slowly and relax your stomach.

• Restore breathing and repeat again.
• Do 2-3 sets of 10-15 seconds.

The chair leg rises

Chairlifts use your lower abs and thighs.

This can be done not only at home, but also during work breaks.

• Sit on a chair or bench. But not on the entire surface, but on the edge. Keep your back straight. The hands hold on to the seat of the chair.
• As you exhale, lift your legs, but not very high.
• Lower again while inhaling.
• Run at least 20-25 times.

Walk

Walking is the cheapest physical activity. It relates to cardio exercise. To lose weight while walking, you need to run at a moderate pace for about an hour or 4. 57 km.

The impulse is also important. It should be 50-70% higher than usual. While walking, around 300-400 calories are consumed during this time. For weight loss results, you need to run every day or every other day.

While walking, excess fat does not immediately go away. First, the body takes energy from breaking down carbohydrates. Then glycogen comes into play. And somewhere after 40-45 minutes. The body absorbs body fat.

The best results are achieved in the morning because the metabolism is faster during this time. It is advisable to have a small snack before training. Always have water with you. And like before any physical activity, it is necessary to warm up in order to warm up the body.

Jogging

Jogging differs from normal running in that the movement speed is low: approx. 5-7 km / h and the foot is completely in the plane. This type of cardio workout is suitable for beginners who can train endurance and build muscles.In contrast to normal running, jogging puts little pressure on the joints.

The heart rate should be around 120 for jogging. It is best to jog for 40-60 minutes in the evening. It is not advisable to exercise more as the body draws energy from its fat reserves after about 40 minutes. and it takes 10-15 minutes. Furthermore, the energy from the protein is replenished in the muscles.

In progress

Running is a form of cardio exercise. It is very important to breathe properly so that the pressure on the cardiovascular system decreases and organs and tissues receive more oxygen.

Interval jogging is best suited for weight loss, since fast and slow steps are alternated in a workout. Running like this burns more calories than running. At a fast pace you need almost twice as much energy. If you drive slowly you can have a little rest.

For running, you need to run at least three times a week to lose weight. The duration of such a lesson should be 25 to 30 minutes. With the right interval, you can do this in 60 minutes. lose up to 800 calories.

Cardio training

Side and abdominal exercises are more productive with cardio workouts. Cardio exercise is an essential part of losing fat. They accelerate metabolic processes and contract the muscles.

Practically all of the body's muscles are used in cardio. This workout should last longer than 30 minutes. The heart rate measurement depends on the exercise selected.

Some of the cardio workouts that can help remove extra pounds from your waist and sides include:

• swim;
• is ​​running;
• jogging;
• skipping rope;
• cycling;
• aerobics;
• walking;
• ice skating or skiing.

Swimming

Swimming in the pool is good for your figure. Exercise in water speeds up your metabolism, which is a direct route to weight loss. When swimming, all of the body's muscles are affected. For 60 minutes of active exercise, the body burns around 350-500 calories.

Swimming will help you hold off extra pounds on your waist and sides. Visiting the pool 2-4 times a week and following proper nutrition can help you achieve a thin waist.

Swimming in different styles is the most productive. This will help get all of the muscles involved in the work. Cold water burns more energy, so the body needs more calories to keep warm.

For those who cannot swim and do not have any other styles, aqua aerobics is an excellent assistant in the formation of the waist. Exercising in the water to lose weight in your abs and sides can pump up your abs.

Stretching after training

Side and abdominal exercises, like any other physical activity, should end with a stretch. Stretching exercises help your muscles recover from the exercise and relieve tension. The stretching time is approx. 5 minutes. After an intense exercise, you need to first get your heart rate back to normal, and only then solve a problem.

Example of stretching exercises after training:

1. Exercise "cat".
2. Get up to your feet.
3. Clasped hands over head.

Fitness courses

Side and abdominal exercises can also be performed in the fitness room. A characteristic of the power of waist and side weight training workout is that you canuse various simulators and additional equipment there:

• treadmill;
• exercise bike;
• rowing simulator;
• ellipsoid;
• stepper;
• fitball;
• tires;
• barbell;
• dumbbells.

Circuit training helps to get the best effect when doing multiple exercises and having a break of around 15 to 20 seconds between them. The training plan should not only include cardio exercises, but also strength training.

An example of a couple of exercises in the fitness room:

1. Side bends with dumbbells.
2. Working on a rowing machine.
3. Bench crunches.
4. Hanging leg rotation.

Typical errors

Many people who have set themselves the goal of losing weight and losing fat make some mistakes:

• When turning, it is important to train the abdominal and back muscles and not to stretch the head.
• Sometimes exercises are performed incorrectly, which affects the end result.
• It doesn't depend on the number of repetitions, but on the quality of the performance.
• Strength training should be alternated with cardio and always give the body the opportunity to rest.
• Many people don't pay enough attention to warming up and cooling down. And they are an important element that helps avoid problems and tone the body.
• Avoid starting with a heavy load. Choose a small number of reps and a small distance for running or walking. You can increase the intensity of your exercise every day.
• You can often come across such a moment when a person is doing sports, but is not observing proper nutrition. This should be done together, then it will be possible to achieve what you want. And so the muscles appear, but they are not visible behind the layer of fat.

Exercises that target the abdomen and sides will help bring them back to normal and remove excess body fat. For such training, you can use additional equipment to increase efficiency.