What exercises are effective for losing weight on your stomach and sides at home

Everyone loves beautiful and slim bodies. We always envy a handsome man with an athletic figure. Don't blame genetics. Man creates his own body!

This article describes the most popular and effective exercises for losing weight on the stomach and sides.

Anatomical features of the muscles of the anterior abdominal surface

Before proceeding with the exercises, you need to know the main anatomical features and functions of the muscle groups in the abdomen and sides. The rectus muscle is located along the white line of the abdomen.

This muscle is responsible for the belly dice valued. In addition to the rectus abdominis muscle, the outer and inner oblique muscles lie one above the other. It is the study of these muscles that reduces the waistline and removes unnecessary "ears" over jeans.

Important to know!

Every workout necessarily begins with warming up and warming up your body. This speeds up the body's metabolism (metabolism) and prepares the muscles for exercise.

Warming up is very important as it prevents injuries. All you have to do is spend a few minutes doing the following:

1. March in one spot and lift your thigh up for 45-60 seconds. Better at maximum speed.
2. Jog for 1-2 minutes on the spot. Simulating slow running speeds up blood flow to the entire body.
3. Swing your arms in front of you until you feel a warming burning sensation in your shoulders.

Exercise to lose weight

Everyone has pumped their abdominal muscles once and dreamed of dice. Much to our chagrin, it should be noted that not all exercises are equally effective. Each exercise has its place in the training program and the desired pace and technique.

The mistake of a person choosing an exercise for the press is choosing a more complex and imaginative exercise. This is wrong because sometimes the simplest and most famous exercise will have a better effect than two new ones.

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

1. Turns your upper body on the floor.Lie on your back and put your hands behind your head. Lift your legs in the air and bend them at the knees. In this case, the hips should be vertical. As you exhale, raise your elbow towards the opposite knee 12-17 times in a row. This exercise targets the lateral abdominal muscles.
2. twisting the trunk.Lie on your back and bend your legs. Hands behind the head. As you exhale, tear your shoulder blades off the floor while keeping the position of your elbows to one side. Elevate your shoulder blades by rounding your back. Do 15-17 reps. Then hold your torso in a curled position for 20-25 seconds. This supplement will improve the effects of exercise and speed up the process of losing weight.
3. Ups and downs of the trunk on the bench.You will need a bench or chair for this exercise. Lie on your back and place your shins on a chair. In this position, your knees should be pointing up. Hands behind head, elbows to one side. Lift your shoulder blades off the floor and keep your elbows in place. After 20 to 30 repetitions, we continue the exercise by turning and touching the left knee with the right elbow and the right knee in turn with the left elbow.
4. Raise your legs on the bench.This exercise works the lower muscles of the rectus abdominis (lower cubes). To begin this exercise, sit on the edge of a chair or bench. Put your hands on your back. Put your legs straight in front of the floor. Lift your legs up, bend them at the knee joint, trying to reach the shoulder joints with your knees.

A series of exercises to lose weight from your stomach, sides, hips and buttocks

Effective weight loss exercises on the abdomen, sides and legs look like this:

1. lizard.During the exercise, the muscles of the abdomen, buttocks, back and, to a lesser extent, the arms are used. Sit on the floor with your hands behind you. Lift your buttocks as high as possible off the floor and bend them backwards. In this case, the head is thrown back. Keep your legs straight. To make the exercise easier, you can put your hands away from your buttocks. Note, however, that the closer the hands are to the buttocks, the more tense the muscles are.
2. scissors.Sit on the floor with your back straight. Hands rest behind. Raise your legs 45 degrees off the floor. Hold down for 10 seconds. Then, without lowering your legs, spread them apart and bring them down for 15-25 seconds. It is advisable to do the exercise with your back in a position slightly sloping backwards. This puts maximum stress on the problematic muscles of the abdomen and hips. The lower the incline of the back and the smaller the angle between the floor and legs, the greater the difficulty of the exercise.
3. Raising the knees in the supine position.The workout involves the muscles of the trunk and lower extremities. When you stand on your back (the stance is like a push-up exercise), your back is straight. In turn, raise each knee as high as possible towards your stomach, aiming for the shoulder of the same name first for the maximum number of reps. Then on the opposite shoulder the maximum number of repetitions.

Exercises with sports equipment are rightly considered to be more effective and interesting.

Hula hoop classes are suitable for girls of all ages. They are very easy to implement and very effective at home too.

There is no need to buy expensive fitness equipment to train the muscles of the trunk and hips. It is enough to buy a gymnastics or hula hoop and systematically perform the exercises listed below.

1. slopes.An elementary exercise that activates the oblique abdominal muscles, the external tooth muscles and the intercostal muscles. Systematic training of this muscle group significantly reduces the waist and makes the silhouette of the figure sportier. Forward bends should be done with a perfectly flat back. This tightens the muscles along your spine that are responsible for keeping your posture straight. Execution: stand on the floor. Legs slightly apart. Straight arms hold the hula hoop above your head. We try not to move the pelvis and perform inclines in all 4 directions. 12-17 repetitions in both directions.
2. rotates.This exercise emphasizes the strain on the oblique inner and outer abdominal muscles. Since you need to keep your pelvis motionless, the muscles of your buttocks and hips are turned on. Put your feet up wide. Hands hold the hula hoop at chest height in front. Without moving the pelvis, at the cost of 1 we turn the tire to the right, at the cost of 2 - to the starting position. We don't switch sides. Do 13 reps in one direction first, then the same amount in the other direction.
3. Swing your legs.This exercise uses the maximum number of muscle groups: back, leg, arm and abdominal muscles. Execution: stand on the floor. Hands up holding a hula hoop. We try to keep our back immobile and swing our legs 60-90 degrees forwards, to the side and backwards. Alternate between kicking for 12-22 reps in either direction.

The next exercise is with dumbbells (at home, dumbbells can be replaced with any heavy thing of the desired weight).

Squats are the best exercise for stressing the glutes and thighs. Take dumbbells in hand. Step forward with your right foot while standing. And we sit down so that the left knee is touching 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 13 times alternately for both legs.

Next we start with the ball. The best exercise with a ball, which trains all muscle groups in our body, is "plane on a ball".

The muscles of the buttocks, abdomen and back are put under great strain during this exercise. It will raise the tone of your body and definitely improve your mood as boredom is definitely not an exercise.

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

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

Breathing exercises to lose weight at home

1. Diaphragmatic breathing(abdominal breathing) is a preparatory exercise for the next step. It prepares your muscles for stress and prevents seizure reactions from becoming overexerted. Fulfillment: When you breathe in, you stretch your stomach out; when you breathe out, you pull your stomach in and push the air out of your body.
2. Vacuumis ​​a versatile exercise to increase the firmness of your figure and reduce your waistline. This action can be carried out not only at home, but at any time at work. It is performed lying down, standing, sitting, and also on all fours (the most difficult option). The technique is pretty simple. We take the desired position. We breathe in and as we breathe out pull our stomach in. At the initial stage, hold your breath for a few seconds. Start classes 1 time a day and increase the number and duration as needed.

Tips from trainers and nutritionists for effective weight loss in the abdomen

Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are immediately deposited right there for whatever reason.

To stay in shape and look attractive until the spring-summer season, you need to start exercising at least 4-6 months in advance. Our bodies are unable to lose weight in any particular area.

We are gradually and evenly losing extra pounds from all parts of the body. Therefore, your workouts should include strength and aerobics for the whole body.

At the end of the training, do specific exercises for problem areas. Workouts are best done several times a week for an hour and a half.

Try changing your diet to make your exercise more effective. 2 hours before training, it is better to consume complex carbohydrates (boiled cereals) and protein foods (boiled meat, eggs) 90 minutes after training.

Drink plenty of clear water during and outside of your workout. Reduce your consumption of flour and sugary foods.

Avoid soda and sugary drinks. Move your main meal into the morning.

You can lose weight! If you really want it, happiness will always be with you. Love yourself and others will fall in love with you too!