What exercises are effective to lose weight on the abdomen and sides at home

Everyone loves a slim and beautiful body. We have always been jealous of a handsome man with a muscular build. Don't blame everything on genetics. Man creates his own body!

This article describes the most popular and effective exercises for weight loss for the abdomen and sides.

Anatomical features of the muscles of the anterior surface of the abdomen

Before moving on to the exercises, you need to know the main anatomical and functional features of the muscles of the abdomen and sides. The rectal muscle is located along the white line of the abdomen.

This muscle is responsible for creating the desirable abdominal muscles. To the lateral surface of the rectal abdominis muscles, the external and inner oblique muscles are overlapping. It is the research of these muscles that will allow you to narrow your waistline and eliminate unnecessary "ears" on jeans.

It's important to know!

Any training session necessarily starts with warm-up and warming up. This will speed up the body's metabolism (metabolism) and prepare the muscles for exercise.

It is important to warm up because it prevents injury. Just take a few minutes and do:

1. March in one place, raising thighs high for 45-60 seconds. Better do it at full speed.
2. Jog in place for 1-2 minutes. A slow running simulation will speed up blood circulation throughout the body.
3. Swing your arms forward until you feel a burning sensation in your shoulders.

Exercises to lose belly fat

Everyone once pumped their stomachs and dreamed of dice. We are sad, it should be noted that not all exercises are equally effective. Each exercise has its own place in the training program and its own desired speed and technique.

A person's mistake when choosing an assignment for journalism is to choose a more complex and subtle exercise. This is wrong, because sometimes the simplest and most famous exercises work better than two new exercises.

So here are the exercises you need to do to lose belly fat:

1. Turn the crate to the floor.Lie on your back with your hands behind your head. Raise your legs in the air and bend them at knees. In this case, the hips should be upright. As you exhale, lift your elbow on the opposite knee 12-17 times in turn. This exercise focuses on the lateral abdominal muscles.
2. Twisted body.Lie on your back with legs pulled. Put your hands behind your head. When exhaling, tear the shoulder blades off the floor while keeping the elbow position to the side. Raise your shoulder blades by rounding your back. Perform 15-17 repetitions. Then, hold the torso in a bent position for 20-25 seconds. Such supplementation will enhance the effect of exercise and accelerate weight loss.
3. The trunks curved up and curled up on the bench.To do this exercise you will need a bench or a chair. Lie on your back with your shin on the chair. In this position, the knee should face up. Hands behind head, elbows facing to the side. Lift shoulder blades off the floor, keeping elbows in place. After 20-30 repetitions, we continue the exercise by twisting our bodies, touching the left knee with the right elbow respectively and touching the right knee with the left elbow respectively.
4. Raise your legs on the bench.This exercise uses the lower rectal abdominis (lower cube). To start this exercise, sit on the edge of a bench or bench. Put your hands on your back. Put your feet straight in front of the floor. Raise your legs, bend them at the knee joints, try to reach your knees with the shoulder joints.

Exercises to lose belly fat, sides, hips and butt

The effective weight loss exercises for the abdomen, sides and legs are as follows:

1. Lizards.Exercises to use the abdominals, buttocks, back and to a small extent the arms. Sit on the floor, hands behind. Raise the buttocks as high as possible from the floor, flexing in the back. In this case, the head is thrown back. Keep your legs straight. For the convenience of exercise, you can extend your hands away from your buttocks, but be careful that the closer your hands are to your buttocks, the more muscle will stretch.
2. Scissor.Sit upright on the floor. Hands behind. Raise your feet 45 degrees above the floor. Hold for 10 seconds. Then, without lowering your legs, extend and lower for 15-25 seconds. The best exercise is to do with your back tilted back slightly. This will put maximum strain on the problematic muscles of the abdomen and hips. The lower the back tilt and the smaller the angle between the floor and legs, the higher the difficulty of the exercise.
3. Raise your knee in a supine position.Exercises involve the muscles of the torso and lower extremities. Stand in a supine position (the same stance as in push-ups) with your back straight, lifting your knees up to your stomach in turn as high as possible, making an effort at shoulder height for the greatest number of repetitions. Then to the opposite shoulder, maximum number of repetitions.

Sports equipment exercises are considered to be more effective and fun to do.

Hula Hula classes suitable for girls of all ages. They are simple to perform and quite effective even at home.

It is not necessary to buy expensive exercise equipment to train the muscles of the torso and hips. Just buy a gym bracelet or hula hoop and systematically do the exercises listed below.

1. Ramp.A basic exercise that activates the oblique muscles of the abdomen, the jaw muscles, and the intercostal muscles. Systematically exercising this muscle group will significantly reduce your waistline and make your body more muscular. The forward bends should be performed with the back completely flat. This will strain the muscles along the spine, which are responsible for keeping your posture straight. Implementation: stand on the floor. The legs are slightly out. Straight hands hold the hula ring on top. Try not to move the pelvis, we do a tilt in all 4 directions. 12-17 repetitions in both directions.
2. One by one.This exercise emphasizes the load on the inner and outer oblique abdominal muscles. Since you need to keep your pelvis motionless, the glutes and hips are turned on. Set your feet wide. Hands hold the front hula at chest level. Without moving the pelvis, at cost 1, we turn right with the ring, at cost 2 - back to the starting position. We do not substitute parties. Perform 13 repetitions in one direction first, and then in the other direction.
3. Swaying legs.This exercise uses up the maximum number of muscle groups: back, legs, arms, and belly muscles. Implementation: stand on the floor. The hands at the top are holding a hula-hoop. Trying to keep our back still, we swing our legs 60-90 degrees forward, sideways, back. Kick alternately 12-22 repetitions in both directions.

The next exercise is with weights (at home, you can replace the weights with any weight you want).

Squats are the best exercise to reduce stress on the glutes and thighs. Hold dumbbells in hand. From a standing position, step forward with your right foot. And we sit so that the left knee touches the floor, and the angle at the knee joint of the right leg is at least 90 degrees (this is a safe angle when loading the knee joint). We repeat for both legs 13 times.

Next, let's start with the ball. The best exercise with the ball, which helps to train all the muscle groups of our body is "Airplane on the ball".

The glutes, abs, and back muscles carry a lot of weight in this exercise. It will increase your body tone and definitely improve your mood, since boredom is definitely not an exercise.

Airplane on Ball: Place the ball on a flat surface. Lie on your stomach on the ball, keeping your hands and feet on the floor.

When you feel comfortable, try to lift your arms and legs off the floor at the same time. In this case, it is important that the entire body and limbs are on the same level. We hold this position for about 30 seconds.

Breathing exercises to lose weight at home

1. Diaphragm breathing(abdominal breathing) is a preparation for the next step. It prepares your muscles for tension and prevents a seizure response from overexertion. Tuck in: while you inhale, you pull your stomach, when you exhale, you pull your belly in, squeezing all the air out of your body.
2. Vacuum aspirationis ​​a versatile exercise that enhances your physique and reduces your waistline. This action can be done not only at home but at any time in the workplace. It is performed lying, standing, sitting, and also on all fours (the most difficult option). This technique is quite simple. We occupy the desired position. We inhale and when we exhale, we pull in our stomachs, hold our breath for a few seconds in the first stage. Start classes 1 time per day and increase in number and duration as desired.

Advice from coaches and nutritionists for effective weight loss

Storing excess fat in the abdomen is always a difficult problem for men and women of all ages. Excess calories are immediately deposited there for a number of reasons.

To stay in shape and look good for spring and summer, you need to start training at least 4-6 months in advance. Our body cannot lose specific weight in a certain area.

We lose weight gradually and evenly from all parts of the body. Therefore, your workout should include strength and full body aerobic exercise.

And at the end of the session, do targeted exercises for problem areas. Ideally you should exercise several times a week for an hour and a half.

Try changing your diet to increase the effectiveness of the exercise. 2 hours before training, it's better to eat complex carbohydrates (boiled cereals), and protein foods (boiled meat, eggs) 90 minutes after exercise.

Drink more filtered water, both during and out of practice. Reduce your use of flour and sugary foods.

Try to avoid soda and sugary drinks. Transfer your main meal in the morning.

You Can Lose Weight! If you really want it, luck will always be with you. Love yourself and others will love you too!