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

4 November 2020

Marina

Exercises for slimming the sides and abdomen allow you to achieve a slim and beautiful waist and remove extra pounds.

Causes of fat in the waist area

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

Sometimes there are other reasons for their appearance:

slow metabolism?
genes;
pregnancy?
hormonal disorders?
disease?
stress?
age?
wrong attitude?
lack of physical activity.
eats large amounts of food.
excessive consumption of sweets and excess of fast carbohydrates.

To avoid excess fat in the waist and sides, here are some steps:

The diet must be proper and balanced. The number of meals should be 4-5. You must exclude harmful products.
It is necessary to integrate education into everyday life. They should alternate: one day of strength, one day of cardio.
Sometimes it is necessary to clean the intestines.
After sleep you should drink a glass of water to start metabolic processes.
You can use different creams and massage.

How to determine the amount of fat?

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

There are many 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 body fat. Calculated as follows: body weight in kg divided by the square of height, indicated in cm. If the value obtained is greater than 25, then the person is overweight. The rule is considered from 18, 5 to 25. But all these values also depend on age.
2. The ratio of the abdomen and hips.	Use the tape to measure most of the leg and the narrowest part of the waist to the navel. And divide the waist in cm from the hip. The ideal ratio is 0. 7. Anything that exceeds the norm is considered excessive fat.
3. Waist circumference.	An acceptable index is considered a waist size of 80 to 89 cm. If the price is higher, it is imperative to address this problem.

How to choose exercises for the sides and abdomen

For the waist and sides, it is necessary to choose exercises aimed at working with the oblique muscles of the abdomen. They must use the formula.

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

rotates in different designs.
bending exercises?
presence of turns and inversions during training.
aerobic activity.

The girl does an exercise to lose weight on the abdomen and ribs

Exercise functions

Side and abdominal exercises have many features:

It is essential that you follow the correct execution technique.
Warm-up before and post-workout stretching is mandatory.
We need to pay more attention to the heart, but also not to forget strength training.
There must be at least 3 lessons per week.
A set of exercises for the waist and sides should consist of a load aimed at developing the upper and lower presses, as well as the oblique muscles.
Particular attention should be paid to the vacuum exercise.
Fitball is ideal for reducing stress on the spine.

Warm up

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

The warm-up should include:

cardio exercise?
working with joints (from head to toe).
small stretch?
respiratory work.

The whole workout is done at a moderate pace and without hitting. Before doing the exercises for the sides and the waist, they should spend more time in the warm-up.

An example of a warm-up exercise:

Runs in place.
Head tilt in a circle.
Mill exercise.
Lunges.
Exercise to restore the respiratory system.

Rollovers

Lateral and abdominal exercises have many variations. They also include stiffness, which is one of the most popular exercises for working the abdominal muscles.

They are ideal for removing fat from the sides and to make your waist thin. For rotation, the position of the back in a slightly bent position is important. This training must be carried out with the mandatory observance of the technical execution, otherwise the desired result will not be achieved. There are many twisting options.

All of these are aimed at pumping different muscles of the abdomen and ribs:

reverse?
normal?
sideways?
side;
with raised lower limbs.

Regular malfunctions are active in the above formula.

The classic difficulties should be as follows:

The limbs are bent at the knees, the feet are on the floor, the arms are behind the head
As you exhale, lift your chest. The lumbar region remains on the floor and the head does not move.
All movements should be performed using the abdominal muscles.
Hold for 2-3 seconds in this position. The muscles of the type must be tense.
As you inhale, lower yourself and relax.
Do 2-4 sets of 10-15 reps

Reverse malfunction

In reverse malfunctions, lower pressing is involved.

The reverse reversal is performed a little differently:

You need to take a seat on the carpet. Place your hands behind your head. Raise your legs bent at the knees so that they are parallel to the surface.

Hold for 2-3 seconds. and when you inhale, return to the original state.
Perform 2-4 repetitions 10-15 times.

Side malfunctions

Oblique twists work well on the sides and outline the waist.

Lie on the carpet. Bend the right leg at the knee and place the left leg on the right.
The right hand is behind the head, the left extends forward.
As you exhale, stretch your right elbow toward your left knee.
Return if inhaled.
After a few repetitions, change position and turn to the other side.

foot curl

The curl or the corner of the leg pays more attention to the upper and lower abdomen:

Take a prone position. The back is pressed firmly to the floor and the arms are either behind the head or crossing the chest. Raise your legs above the floor and bend at the knees, forming a right angle.
When exhaling, lift your rounded back and tighten your legs slightly.
Try to reach your knees with your head and not your chin.
Do not tear your lower back. Repair for a few seconds.
Breathe in, take your starting position.

Lateral malfunctions

Lateral seizures help to develop the oblique muscles of the abdomen and are responsible for shaping the waist.

This exercise is performed according to the following principle:

You must lie on the carpet. Place your hands behind your head. The legs bend at right angles, turning to the right.
During exhalation, the body rises, the lower back and head do not engage.
When inhaling, lie back.
Do some repetitions and change sides.

Turning the bike

The exercise bike not only functions as a lateral dysfunction, but also develops the muscles of the whole type:

Press your back to the floor, place your hands behind your head. Lift the bent legs, forming a right angle.
Lifting the shoulders and rounding the back, we stretch our right elbow to the opposite knee. At the same time, the right foot is straightened. Repeat the movement with the left elbow.
The moderate pace is the best.

Turned board

Boarding is flexible. It can be done every day. Its advantage is that it takes some time for the board, but it gives an excellent result. Many muscles are involved in the execution process, depending on the choice.

The board exercise has many different functions:

Allows you to strengthen the muscles and, at the same time, have a small load on the spine.
The board reduces back pain and strengthens the muscular corset.
A few minutes of this activity will speed up metabolic processes and burn more calories than squatting or twisting.
Thanks to the board, you can get a uniform posture.
The board increases flexibility and develops balance.

The rotating hips board allows you to work on your stomach and sides:

Stand on a regular board. Emphasis on the elbows, feet on the toes. The pelvis and head do not need to be raised high.
Turn the basin to the right. The leg up to the knee will be on the floor and the hip will be in a suspension position. The left foot is on the right.
Return to straight position.
Toggle side. The series is done by exhalation.
Perform such turns 20-50 times.

Inverse line

The rotating board allows you not only to strengthen the muscles of the whole body, but also to exercise the stomach and sides:

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

Lunges with turns

The lungs of your legs allow you to exercise the muscles of your buttocks and legs. And if you add twists to it, then the lateral muscles of the abdomen are involved in the process.

There is nothing difficult about this exercise:

Slightly spread your legs, arms along the body.
Go forward with your right foot at a right angle. The left leg is slightly bent at the knee.
The back is straight. The arms are extended forward. You can take a ball or dumbbells in your hands.
Turn your body to the right.
Return to the starting position.
Repeat the movement with the left foot.
Do 2-3 repetitions 15-20 times.

Lateral turns

Another well-known and simple exercise is lateral turns. They help to remove the sides and work with the sides. For best results, use a dumbbell in hand where the tilt will be.

The exercise is done like this:

Spread your legs shoulder-width apart, keep your back straight.
One hand should be on the belt, the other should be stretched over the head towards the slope.
Do not bend your lower back, bend to the side as low as possible.
The movements are performed alternately in one way or another.

Exercise vacuum

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

Using a space, you can achieve the following result:

lower the waist.
get rid of visceral fat.
remove a stretched abdomen.
Exercise the abdominal muscles.
achieve a flat stomach.
reduce back pain.

For this exercise, it is important to inhale and exhale properly and hold your abdomen in place.

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

Choose a comfortable position (lying down, sitting or standing, you can also on all fours).
Take a deep breath through your nose. In this case, the abdomen should be extended.
Exhale through the mouth. The abdomen is pulled hard. Breathing is restrained.
Stay in this position for about 10-15 seconds.
Exhale slowly and relax your stomach.

Take a deep breath and repeat.
Perform 2-3 sets of 10-15 seconds.

Chair leg raises

Chair lifts use your lower abdomen and upper thighs.

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

Sit in a chair or bench. But not on the whole surface, but on the edge. Keep your back straight. Hands hold the chair seat.
As you exhale, raise your legs, but not too high.
When inhaling, lower again.
Perform at least 20-25 times.

Walking

Walking is the most accessible physical activity. Refers to cardio training. To lose weight while walking, you need to walk at a moderate pace for about an hour or 4, 5-7 km.

Pulse is also important. It should be 50-70% higher than usual. During walking, about 300-400 calories are expended during this period. To achieve weight loss results, you need to walk every day or every other day.

During walking, excess fat does not disappear immediately. First, the body gets energy from the breakdown of carbohydrates. Then glycogen comes into play. And somewhere after 40-45 minutes. the body gets body fat.

The best results are achieved in the morning, as the metabolism is faster during this period. It is recommended that you have a snack before your workout. Always have water with you. And as before any physical activity, it is necessary to warm up to warm up the body.

Jogging

Jogging differs from normal running in that the speed is slow: about 5-7 km / h and the foot is completely on the plane. This type of cardio workout is suitable for beginners who can train endurance and train their muscles in exercise.Unlike normal running, jogging puts little pressure on the joints.

For jogging, the heart rate should be around 120. It is best to jog at night for 40-60 minutes. It is not advisable to exercise more, as the body gets energy from fat stores after about 40 minutes. and lasts 10-15 minutes. Further, the energy will be replenished by the protein in the muscles.

Running

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

For weight loss, the jogging interval is better, which has alternating fast and slow rhythms in a workout. Running this way burns more calories than running. At a fast pace, you need almost twice as much energy. Going slow allows you to recover a little.

To run to help you lose weight, you need to run at least 3 times a week. The duration of such a course should be from 25-30 minutes. With the right operating interval, you can do it in 60 minutes. lose up to 800 calories.

Cardio workouts

Side and abdominal exercises will be more productive with cardio workouts. Cardio training is an essential part of the fat loss process. They speed up metabolic processes and contract muscles.

Virtually the entire muscular body is used during cardio. This workout will last more than 30 minutes. Heart rate reading depends on the exercise chosen.

Cardio exercises that can help lift extra pounds from the waist and sides include:

swimming?
is running.
jogging?
rope?
cycling?
aerobics class?
walking?
ice skating or skiing.

Swimming

Swimming in the pool is good for your figure. Exercising in water speeds up your metabolism, which is a direct path to weight loss. At the time of swimming, the whole muscular body is involved. For 60 minutes of active training, the body burns about 350-500 calories.

Swimming helps you fight extra pounds in the waist and sides. By visiting the pool 2-4 times a week and observing the right diet, you can achieve a slim waist.

Swimming in different styles is more productive. This will help involve all the muscles in the work. Cool water burns more energy, so the body requires more calories to stay warm.

For those who do not know how to swim and do not have different styles, water aerobics will be a great helper in shaping the waist. Exercising in water to lose weight on the abdomen and ribs will help pump the abdominal muscles.

Stretching after training

Exercises for the sides and abdomen, like any other physical activity, should end with stretching. Stretching exercises help your muscles recover from the exercise and release tension. The duration of the stretch is about 5 minutes. After an intense workout, you should first return the pulse to normal and only then start a problem.

Example of post-workout stretching exercises:

"Cat" Exercise.
Leaning on the legs.
Hands together above the head.

Exercises in the gym

You can also do side and abdominal exercises in the gym. A feature of the performance of a weight loss workout in the middle and sides is that there you canuse various simulators and additional devices:

aisle?
exercise bike?
rowing simulator?
ellipsoid?
stepper;
fitball;
crown;
barbell;
dumbbells.

Cycle training will help to achieve the best result when many exercises are performed and a break between them is about 15-20 seconds. The training program should include not only cardio exercises but also strength training.

An example of exercise in the gym:

Lateral turns with dumbbells.
Working on a rowing machine.
Bench spasm.
Hanging leg rotation.

Typical errors

Many people who are aiming for weight loss and fat loss make some mistakes:

When turning, it is important to work the muscles of the abdomen and back and not to stretch the head.
Sometimes the exercises are done wrong, which affects the end result.
It does not matter the number of repetitions, but the quality of the performance.
Strength training should alternate with cardio and always give the body a chance to rest.
Many people do not pay enough attention to warming up and cooling down. And it is an important element that will help avoid problems and stimulate the body.
Avoid starting with a heavy load, choosing a low number of reps and a short distance for running or walking is better. You can increase the intensity of your training every day.
You can often come across such a time when a person goes for sports but does not follow the proper diet. This must be done together, then it will be possible to achieve the desired. And so the muscles will appear, but they are not visible behind the layer of fat.

Exercises that target the abdomen and ribs will help them return to normal and remove excess body fat. For such training, you can use additional devices that will help you increase performance.