Exercises for the abdomen and sides to remove fat from the waist. Effective exercises

Exercises for slender sides and abdomen allow you to get a slim and beautiful waist and get rid of extra weight.

Causes of waist fat

Fat deposits are not always visible due to excessive food intake.

Sometimes there are other reasons why they happen:

• slow metabolism;
• genes;
• pregnancy;
• hormonal diseases;
• disease;
• stress;
• age;
• wrong posture;
• lack of physical activity;
• eating large amounts of food;
• Excessive consumption of sweets and an excess of fast carbohydrates.

There are a few steps you can take to keep your back and sides free of fat:

• Nutrition should be proper and balanced. The number of meals should be 4-5. You must exclude harmful products.
• Exercises should be applied in everyday life. They should have an alternative: a day of strength, a day of heart.
• Sometimes it is necessary to clean the intestines.
• After sleep, you should drink a glass of water to start metabolic processes.
• You can go for a massage using different creams.

How is the amount of fat determined?

A woman's body must have fat reserves. They protect the internal organs and are involved in many processes. However, everything should be fine.

There are several options for measuring body fat:

Method	Description
1. Body mass index.	You can use your body mass index to find out if you have excess fat. It is calculated as follows: body weight divided by height in kg and expressed in cm. If the value obtained is more than 25, the person becomes overweight. Norm 18. is considered from 5 to 25. However, all these values ​​also depend on age.
2. The ratio of the abdomen to the hips.	Measure the widest part of the leg and the narrowest part of the waist at the navel. And divide the waist by cm with the hips. The ideal ratio is 0. 7. Anything above the norm is considered fat.
3. Around the waist.	An acceptable indicator is the waist size between 80 and 89 cm, if the value is higher, it is important to solve this problem.

How to choose exercises for the sides and abdomen

For the back and sides, you should choose exercises aimed at working the abdominal muscles. They should use the press.

Training should include the following types of training:

• curls in different designs;
• bending movements;
• Existence of turns and reversals in training;
• aerobic activity.

Sports features

Lateral and abdominal movements have different characteristics:

• Proper execution technique must be followed.
• It is mandatory to warm up before training and then lie down.
• We should pay more attention to cardiology, but also not forget about strength training.
• There should be at least 3 lessons a week.
• A series of exercises for the back and sides should consist of a load aimed at developing the upper and lower press, as well as oblique muscles.
• Special attention should be paid to vacuum operation.
• Fitball is ideal for reducing stress on the spine.

Warming

Warm up before any workout. It takes a little time (about 4-8 minutes), but it helps the body prepare for the upcoming load.

Warming should include:

• cardio;
• work with joints (from head to toe);
• small elongation;
• respiratory work.

All training is moderate and without concussions. They should spend more time warming up before doing side and back exercises.

An example of pre-workout warm-up training:

1. Works on site.
2. Bow in a circle.
3. Mill Work.
4. Lungs.
5. Exercise to restore the respiratory system.

Folding

Exercises in the lateral and abdominal cavities vary greatly. This includes squats, one of the most popular abdominal exercises.

These are great for removing fat from the sides and slimming your waist. For curls, it is important that the back is slightly bent. Such training must take place with strict adherence to the technique, otherwise the desired result will not be achieved. There are several bending options.

All of this aims to hit the different muscles of the abdomen and sides:

• reverse;
• regular;
• oblique;
• side;
• raised his upper limbs.

Regular squeaks are active in the upper press.

Classic crackles should look like this:

• Hands and feet are bent at the knees, feet on the ground, arms behind the head.
• Lift your chest as you breathe. The back stays on the floor and the head does not move.
• All movements should be performed using the abdominal muscles.
• Hold this position for 2-3 seconds. Press muscles should be tense.
• When you breathe in, go down and relax.
• Repeat 2-4 sets 10-15.

Reverse crackles

The lower press is involved in reverse squeaks.

Reverse turns are done a little differently:

• You need to hold a position on the mattress. Put your hands behind your head. Raise your legs bent at the knees to bring them parallel to the surface.
• When exhaling, pull your knees to your chest, back and pelvis should be lifted off the floor.

• Hold for 2-3 seconds. and return to the original position while breathing.
• Repeat 2-4 10-15 times.

Crooked squeaks

Curved curls work well on the sides and show the waistline.

• Lying on the bed. Bend the right leg at the knee and place the left leg on the right.
• The right arm is behind the head, the left is forward.
• As you breathe in, extend your right elbow to your left knee.
• Return when inhaled.
• After a few repetitions, change position and bend to the other side.

Foot Curl

Leg bends or corners focus more on the upper and lower abs:

• Take a prone position. The back is pressed firmly to the ground and the arms are crossed either behind the head or over the chest. Lift your legs off the ground and bend at the knees at a right angle.
• While exhaling, lift the rounded back and pull the legs slightly.
• Try to reach your knees with your head, not your chin.
• Don't tear your back. Fix it in a few seconds.
• Inhale and take the starting position.

Side crushes

Side curls help to develop the abdominal muscles and are responsible for the formation of the waist.

This exercise is based on the following principle:

• You have to lie in bed. Put your hands behind your head. Turn to the right, legs bent at a right angle.
• Exhalation raises the body, the back and head are not involved.
• Lie back while breathing.
• Repeat several times and change sides.

Bending the bike

A sports bike develops the muscles of the whole press, not just like the side bumps:

• Press your back to the floor and put your hands behind your head. Lift the bent legs at a right angle.
• Lifting the shoulder blades, we round the back, extending our right elbow to the opposite knee. At the same time, the right foot is corrected. We repeat the movement with the left elbow.
• Medium tempo is best.

Inverted board

Woodworking is versatile. It can be done every day. Plus it takes a little time for the board, but it gives excellent results. Depending on the choice, many muscles are involved in the execution process.

Wood movement has many different functions:

• Allows to strengthen muscles and at the same time puts a small load on the spine.
• Wood reduces back pain and strengthens the muscle corset.
• A few minutes of this activity speeds up metabolic processes and burns more calories than squatting or squatting.
• Thanks to the board, you can get an equal posture.
• Wood enhances comfort and improves balance.

Wood with hip pivots allows you to work on the stomach and sides:

• Stand on an ordinary board. Tap your elbows and feet. There is no need to lift the pelvis and head strongly.
• Turn the bowl to the right. The feet will be on the ground up to the knees and the hips will be hanging. Left foot to right.
• Return to the correct position.
• Change the side. The curve is made on exhalation.
• Perform such queues 20-50 times.

Return bar

A rotating board not only strengthens the muscles of the whole nucleus, but also allows the stomach and sides to work:

• Hold a position like a normal board. Focus on the elbows, feet and toes. There is no need to lift the pelvis and head up.
• Turn your body to the left and lift your left straight arm over your head. The legs do not change position.
• Return to normal.
• Repeat everything on the right.
• Number of repetitions from 20 to 50.

Rotating lungs

Leg lungs allow you to develop muscles and muscles in your legs. If you add flexion to this, the side muscles of the abdomen are involved in the process.

There is nothing difficult about this study:

• Open your legs slightly along your body.
• Move forward with your right foot at a right angle. The left leg is slightly bent at the knee.
• The back is straight. The arms extend forward. You can take a ball or dumbbell in your hand.
• Turn your body to the right.
• Return to starting position.
• Repeat with the left foot.
• Repeat 15-20 times 2-3 times.

Side bends

Another popular and simple exercise is side bends. They help to remove the sides and work with obliques. For best effect, use a dumbbell where the bending will take place.

The exercise is as follows:

• Open your legs at shoulder distance, keep your back straight.
• One hand should be on the belt, and the other will extend to the inclined side.
• Do not bend the back, bend as low as possible.
• Actions are alternatively performed in one way or another.

Vacuum Exercise

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

Using a vacuum, you can get the following result:

• lowers the waist;
• get rid of visceral fat;
• remove a stretched abdomen;
• exercise the abdominal muscles;
• to get a flat stomach;
• Reduces back pain.

For this exercise, it is important to breathe properly and maintain breathing and abdominal position.

This activity is best done before breakfast or at bedtime.

• Choose a comfortable place (it is possible to lie, sit or stand).
• Take a deep breath through your nose. In this case, the abdomen should be dilated.
• Breathe through your mouth. The abdomen is strongly pulled. Breathing.
• Stay in this position for about 10-15 seconds.
• Breathe slowly and relax your stomach.

• Restore your breathing for a while and repeat.
• Perform 2-3 sets of 10-15 seconds.

raises the chair leg

Seat lifts use your lower abdomen and upper thighs.

Can be done not only at home, but also at work breaks.

• Sit in a chair or on a bench. But not on the whole surface, but on the edge. Keep your back straight. Hands grab the seat of the chair.
• Raise your legs as you breathe, but not too high.
• Lower again while breathing.
• Run at least 20-25 times.

Walk

Walking is the most convenient physical activity. This applies to heart training. To lose weight by walking, you need to walk at an average speed of about an hour or 4, 5-7 km.

Pulse is also important. It should be 50-70% higher than usual. During the walk, about 300-400 calories are consumed during this period. You need to walk every day or every day to get results in weight loss.

Excess fat does not disappear immediately during walking. First, the body receives energy from the breakdown of carbohydrates. Then glycogen is activated. In one place after 40-45 minutes. the body receives body fat.

The best results are obtained in the morning, because during this time the metabolism is faster. It is recommended to have a small snack before exercise. Always have water with you. And as before any physical activity, you need to warm up to warm up the body.

March

Walking differs from regular running in that the speed is lower: about 5-7 km / h and the foot is completely straight. This type of cardio load is suitable for those who are able to develop endurance and begin to train muscles.Unlike normal running, running puts less pressure on the joints.

The heart rate for running should be about 120. It is best to run for 40-60 minutes in the evening. It is not recommended to exercise more because the body receives energy from fat reserves after about 40 minutes. and lasts 10-15 minutes. In addition, energy will be renewed from muscle protein.

Works

Running is a cardio sport. Proper breathing is very important for the reduction of pressure in the cardiovascular system, the body and tissues to receive more oxygen.

For weight loss, it is best to avoid breaks, which allow you to change fast and slow steps in one workout. This type of running burns more calories than running. At a fast pace, you need almost twice as much energy. Going at a slow pace allows you to recharge a little.

You should run at least 3 times a week to help you lose weight. The duration of such a lesson should be 25-30 minutes. You can do it in 60 minutes with a proper break. It loses 800 calories.

Cardio Workouts

With cardio exercises, side and abdominal movements will be more productive. Cardio training is an important part of the fat burning process. Accelerates metabolic processes and tightens muscles.

Practically all muscle structures of the body are used during cardiovascular. This exercise should last no more than 30 minutes. Heart rate reading depends on the selected exercise.

Here are some cardio exercises that can help you lose extra weight at the waist and sides:

• swimming;
• works;
• escape;
• skipping rope;
• cycling;
• aerobics class;
• walking;
• ice skating or skiing.

Swimming

Swimming in the pool is good for your figure. Exercising in the water speeds up the metabolism, which is a direct way to lose weight. All the muscles of the body are involved in swimming. During 60 minutes of active training, the body burns about 350-500 calories.

Swimming helps you fight extra pounds on your back and sides. You can get a slim waist by visiting the pool 2-4 times a week and following the rules of proper nutrition.

Swimming in different styles is the most productive. This will help to engage all the muscles. Cool water burns more energy, so the body needs more calories to warm up.

For people who do not know how to swim and do not have different styles, water aerobics will be a great help in the formation of the waist. Exercising in the water to lose weight on the abdomen and sides will help lift the abdominal muscles.

Post-Workout Stretching

Like any other physical activity, side and abdominal exercises should end with stretching. Stretching exercises help muscles recover after training and relieve tension. Tension time is about 5 minutes. After a strenuous workout, you should first normalize your pulse and then begin to cool down.

Example of post-workout stretching exercises:

1. "Cat" exercise.
2. Tends to the feet.
3. Hands over head.

Exercises in the fitness salon

Lateral and abdominal exercises can also be done in the gym. One of the features of a workout to lose weight on the back and sides is that you can usevarious simulators and additional devices:

• treadmill;
• sports bike;
• rowing simulator;
• ellipsoid;
• step;
• fitball;
• ring;
• barbell;
• dumbbells.

Circular training will help you get the best effect when you do several exercises and the interval between them is about 15-20 seconds. The training plan should include not only cardio, but also strength training.

A pair of workouts at the gym:

1. Side bends with dumbbells.
2. work on a rowing machine.
3. The machine is crushing.
4. Hanging leg rotation.

Typical Errors

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

• It is important to use the abdominal and lumbar muscles when curling, not to stretch the head.
• Sometimes exercises are done incorrectly, which affects the final result.
• Not in the number of repetitions, but in the quality of performance.
• Strength training should be replaced by cardio and the body should always have a chance to rest.
• Many people do not pay enough attention to warming and cooling. It is also an important element that will help to avoid problems and tone the body.
• Avoid starting with a heavy load, it is better to choose a small number of repetitions and choose a short distance to run or walk. You can increase the intensity of training every day.
• You can often come across a moment when a person is engaged in sports but does not observe proper nutrition. This must be done jointly, then it will be possible to achieve anything. Thus, the muscles will be visible, but not behind the fat layer.

Abdominal and side exercises will help to normalize them and remove excess fat from the body. For this type of training, you can use additional devices that will help increase efficiency.