Exercises to slim the abdomen and sides - effective home exercises

exercises to slim the abdomen and sides

Every girl dreams of a slim and beautiful figure. The most problematic areas are the abdomen and thighs. Fat is deposited in these areas. To eliminate the problem, it is necessary to have a balanced diet and, of course, physical activity.

With the help of complex exercises, you can lose weight and tighten your muscles. The only condition is its regular and careful implementation.

Weight loss rules

There are several rules for proper weight loss. If they are observed, it is possible to achieve the burning of the adipose tissue and consolidate the result.

So, you can't abruptly go on a diet. It is necessary to gradually replace unnecessary products and replace them with useful products:

  • replace sausages with cooked meat, preferably chicken;
  • sweets - dried fruits;
  • cream
  • - skimmed milk;
  • sweet curd - natural cottage cheese;
  • white bread - black or crispy.

Also valid:

  • Avoid mayonnaise, especially those with a high fat content. 100 g of product contains ¼ of the necessary daily calories. It can be replaced by homemade mayonnaise.
  • Limit your sugar intake. Get into the habit of drinking unsweetened tea or coffee. It will not be superfluous to refuse carbonated drinks.
  • Give up fries, chips, cookies and fast food altogether. Combined with fat, the potato increases its caloric content by 7 times. Take-out snacks will not satisfy your hunger, but will add extra calories to your stomach.

Food should be chewed well and portions should be reduced. In 1, 5 months, it will take 2 to 5 kg.

To obtain the defined result, take as a rule:

  • Eat raw vegetables before eating. This is necessary for the proper functioning of the intestine, maintenance of the microflora and partial filling of the stomach before meals.
  • Drink still water in small portions throughout the day. Drink a glass of water 30 minutes before meals.
  • Have breakfast with porridge. Not only will they satisfy hunger for a long time, they will start the body after sleep, but they will also help prevent fat deposits.
  • You cannot refuse dinner. It should be light, with few calories. Before going to bed, drink half a glass of kefir.
  • To go to bed at 22: 00 at the latest, the duration of sleep must be 7 to 8 hours.

And the most important rule is to play sports. It is worth signing up for fitness, stirring up more. The easiest ways to move:

  • Walk as much as possible. If time permits, walk part of the way to work.
  • If possible, refuse the elevator.
  • At night, after work, jog 3-4 times a week.

Exercises to slim the abdomen and sides + instructions

The classic example of a beautiful female figure suggests the silhouette of a "guitar" - smooth curves from the chest and hips to the thin waist. Excessive eating habits, sedentary work, lack of time to go to the gym are reflected in the complexion.

The female body stores fat mainly in the belly and on the sides. Dietary restrictions do not help. The beauties' concerns about this are in vain.

A set of simple exercises helps you lose fat and create a beautiful silhouette in a few months.

Standing exercises

All abdominal and side slimming exercises can be done at home. The best effect is achieved by exercising at home three times a week for 30-40 minutes. The following conditions and equipment are important for training:

  • Light and comfortable clothes;
  • Carpet;
  • Hula-hoop;
  • Stick;
  • Dumbbells;
  • Fitball;
  • Pillow;
  • Ball.

Examples of standing exercises:

  1. Simple squat. Stretch your arms forward and sit deeply 15 times.
  2. Position on the shoulder blades. Lie on the mat, gently lift your legs, hips, torso upward so that your body forms a uniform vertical line. Support your waist with your palms, resting your elbows on the floor. You need to stay in that position for half a minute.
  3. Mill. Drop your feet, socks - 45 ° sideways. Bend over, touching the right toe with your left hand, pull your right hand back and up. Repeat the same with the other hand. Requires 2 approaches 15 times.
  4. Side arms shaking. Open your arms to your sides. Take your left hand behind your waist, right - stretch to the left. Return to the starting position and repeat in the opposite direction. Hand movements should be similar to shocks. The exercise effectively contracts the sides when repeated 30 times.
  5. Standing push-ups. Put your hands behind your head. Lean to the left, pulling the left knee up to the elbow. After 15 inclinations, repeat the same number of times to the right.

Seated exercise

  1. Draw with your feet. Sitting, place your hands on the floor behind you with your palms. Join the legs and, raising them, write imaginary numbers with the tip of the feet: 0, 1, 2, 3 and so on, up to 9. For beginners, just one time, gradually bring to 3 repetitions with short breaks.
  2. Forward curves. Sitting, spread your legs wide. Connect your fingers to the back of the head. Bend in turn with the left elbow on the right thigh, with the right elbow on the left, 7 times.
  3. Leg lifts. Sit on the mat, keep your back straight. Lift your legs in turn, keeping them straight, with a pulled toe. Minimum 5 repetitions with each leg.
  4. Walking with the buttocks. Sitting on the floor, stretch your arms forward. Move your buttocks forward and backward, like steps (10 laps, 10 - backward). Keep your legs straight.

Lie exercises

  1. Simple twists. Lie down, cross your fingers under the neck and bend your knees. Move your elbows forward. Lift your head 20-30 cm from the floor. Do not lift the loin off the floor. The number of repetitions is individual, you need to do it until you feel heat in the muscles. Caution: Do not pull your head too hard with your hands as this may damage the cervical vertebrae.
  2. Advanced crunches. Repeat the previous exercise, but lifting your legs slightly bent.
  3. Lifting the torso with a twist. Starting position - for exercises 1-2. Lean forward diagonally: left elbow to the right, then the right elbow to the left. Do it 15 times with each hand.
  4. Raising the legs without a waist. Starting position - in the exercise. 1-3. The legs are bent at the knees and closed. Lift them up, lifting your waist off the floor. Move your elbows forward. Requires 3 sets of 15 reps. Caution: do not bend the column too much to give it a dangerous load.
  5. "Scissors". Lie flat, place your hands on your sides. Raise the legs of the stretched legs to the maximum possible height from the floor. Connect and spread your feet 5 times. Lower your legs. Repeat 3-10 times.
  6. Swing your legs to the side. Lie on your side, support yourself on your elbow. Swing your straight leg upwards 20 times. Repeat the exercise on the other side. In addition to the lateral abdominal muscles, the swings form a beautiful line of the hips and buttocks.
  7. "Bicycle". A classic exercise to contract the abdomen and hips. Lying on your back, place your hands under your head and “pedal” with your legs folded up. Exercise is effective if done for 5 minutes.
  8. Plank. Position - facing the floor. Bend your elbows. Rest on the floor with your socks and forearms. Hold the position for half a minute. The body must be strictly horizontal.

Shell exercises

  1. Rotating with a stick. Sit in a chair, spread your legs shoulder-width apart. Place a stick behind your shoulders. Hold both ends of the dipstick with your hands. Rotate your elbows to the left and right. Exercise is effective if you do it 100-200 times, in 3 sets.
  2. Fitball crunches. Lie with your lower back on the fitball, cross your fingers under the neck, place your legs wider than your shoulders and rest them on the floor. Move your elbows forward. Lift your head, rounding your back. Repeat three times, 20 times. There is also a second version of this exercise. Lie on the floor, put your feet on the fitball, hands behind your head. Lift your shoulders off the floor, rounding your back.
  3. Hula hoop rotation. The circular movement of the waist when turning the bow quickly tensions the lateral muscles and loses fat. You can start with 5 minutes. Over time, the exercise is extended to half an hour. It's important - when you move your waist, you need to spread your arms wide.
  4. Dumbbell squat. The weight of the dumbbells for beginning athletes is 1 to 3 kg. In the absence of real dumbbells, you can use sandbags or water bottles. Do 10-15 deep squats, where the weights touch the floor. In order for the pressure to be applied at full strength, you need to inhale in the downward motion and exhale as you stretch your legs.
  5. Dumbbell Bends. Take dumbbells with both hands. Place your legs slightly wider than your shoulders. Raise your right hand vertically upwards with your left - reach for your left foot. Repeat 15 times, then - the same number of turns to the right. Turn to the side of the raised hand.
  6. Dumbbell Squat Bends. Drop your feet. Take a little dip. Place your left hand behind your neck, with your right hand with dumbbells, bend your right foot. Do it 15 times in each direction.
  7. Pillow lifts. Lie on the floor, with your hands at your sides, press a sofa cushion between your feet. Lift the pillow as high as possible off the floor, make circular movements with it until you feel heat in the muscles.
  8. Lift the leg of the ball. Lying on your side, squeeze a small ball between your legs. Lift your legs with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
  9. Slide with covers. For exercise, you need two regular can lids. Take a bending position. At the same time, put the socks on the lids. With a sliding motion, pull your legs up to your arms, lifting your pelvis. The exercise works well only on a smooth floor (wood, linoleum, etc. ). Repeat 10 times.
  10. Knee slip. The same position as exercise 9, with the socks on the eyelids. You need to slide your feet, bending your knees until they come close to your hands. Straighten up, sliding the covers on the floor, until the body is in its original position. Requires 10 repetitions.

All exercises are very effective and help to remove the belly in 2 weeks. But inexperienced athletes should not start with long workouts. The load is gradually increased. Regular exercise will always keep you slim.

Exercises to slim the abdomen and sides in 3 days

We offer an effective home-based course - exercises to lose belly and sides in 3 days. The best fitness coaches recommend this.

Before you start

You certainly understand that you cannot remove the fat that has accumulated over the years in 3 days. This is physically impossible. But the slightly protruding belly will fit and the muscles will be perfectly strengthened.

The kilograms will disappear before our eyes! An easy way to lose weight. Discover the main secret.

Our complex is also suitable for longer workouts at home. If you learn to perform these exercises, after 2 weeks, you will see a visual effect.

In addition to the exercises, we always recommend accompanying treatments. Without them, the result is achieved more slowly, but it is up to you to decide.

Contrast shower

A few days after starting, use a contrast shower for problem areas.

Every day, while bathing, pour hot water over your stomach and sides for one minute and then slightly warm water, also for about a minute. Repeat the toggle at least 7 times.

When you get used to it, you can increase the contrast and use cooler water instead of warm water. Be careful with the groin - pour a shower over the stomach with the sides as well.

Wraps

A pleasant procedure that takes care of the skin and "melts" the upper layers of fat.

Slimming underwear

And the last resort, which is necessary when the publication is already in 5 minutes. Do not think that this is a trick. Even a professional athlete cannot always boast perfect abs.

Some evening dresses purposefully highlight the unnecessary. It is in this case that the slimming underwear is useful.

But even if you are not going to captivate the audience with your stunning figure tonight, we recommend wearing tight underwear for at least a few hours a day. Combined with exercises, contrast showers and body wraps, a lifting with underwear gives surprising results. Try it.

Note!

And now physical activity. Do these exercises at intervals of one day. Thus, the muscles will be able to work at full strength and will have time to recover.

  1. Lie on a rigid horizontal surface, bend your knees and fold your hands behind your head. As you inhale, raise your body to your knees; when exhaling, lower it backwards. It is not necessary to stretch hard and extend directly to the knees; you can only lower your back when you feel tension in your abdomen. To start with, 25 times in some approaches is enough; over time, the number of jerks should increase.
  2. Twists. This exercise is similar to that of the press. Sit with your knees bent, your arms out in front and your back straight. While in a static sitting position, rotate your body until it stops in both directions. Hands are at chest level all the time. The main load is on the lower and oblique abdominal muscles. Do 30 turns to the right and to the left.
  3. Emphasize as in a press exercise - horizontally, legs with a house, arms hidden behind the head. Trying to lift as little as possible, touch the opposite back of the thigh with your hand. For best results, alternate sides, doing 20 repetitions for each side.
  4. Sit on your side and bend your knees. Supporting one arm bent at the elbow, place the other at the waist. Lift your body up and down, lifting your pelvis off the floor. At the top, freeze for a few seconds. The main thing is to feel the tension in the stomach and the sides of the body. Perform 20 lifts on each side.
  5. Throwing your legs up, face down. Lie on the floor with your legs up. Without lifting your body and head, lower your legs alternately, without touching the floor. One minute is given for exercise.
  6. Lie down, lift your legs and stretch your arms towards your legs, slightly lifting your body. Make an effort and touch your feet 30 times, then rest for a minute. It is important to keep your legs straight, not to bend your knees or pull them towards your body.
  7. Support your heels and hands behind your back, making a uniform diagonal with your body. Your palms should look back at this point. From that position, take turns, throwing your leg up and struggling to reach the ceiling. Don't let your butt touch the floor and keep your body and legs diagonally. The ideal number of swings per leg is 20. If at first you can't do that much, do 10.
  8. Lie down so that you just lean on your pelvis and arms - they should be on the floor as close to your hips as possible. The feet do not touch the ground. As you inhale, your knees are pressed against your body and the body itself rises. As you exhale, return to the starting position, keeping your legs heavy. If you are unable to hold your legs, try sets of stools. This will help to develop balance.

Additional complex

This course can now be taken every day. It's uncomplicated.

  • Standing, place your feet perpendicular to your shoulders, place your hands on your hips and bend left and right for 3 minutes.
  • Put your fists on your chin and make circular movements with your pelvis for 3 minutes.
  • Rotate the rack for 30 minutes a day. It is good if the bow is heavy.

These were express exercises to slim the abdomen and sides in 3 days. If you have more time for yourself, try to rebuild and eat.

Effective homemade physical exercises to slim the abdomen and sides, a series of exercises

Physical training is the key to health and beauty

A large number of people face the problem of being overweight. As a rule, fair sex is concerned with this, since its beauty, health and attractiveness depend on a good figure and normal weight. After all, everyone knows that being overweight has a very negative effect on many systems of the human body.

Sports training to combat obesity is very important. Even all types of diets will not be able to fully deliver the desired result, as weight loss without physical activity can reappear very quickly.

Only by performing regular physical exercises that contribute to the loss of extra pounds, can a woman gain a slim and attractive figure.

In addition, those who wish to lose extra pounds are advised to review their diet and try to eat healthy foods. This is the only way to preserve your youth and health.

The most problematic areas are the hips, abdomen and sides, as they usually accumulate the largest amount of fat deposits. The physical exercises that are performed to combat excess weight in these areas should be thought of for the activity of these muscles, an increase in the flow of oxygen, a more accelerated metabolism and the process of removing toxins from the body.

Warm up before physical training

Before starting the exercises, you need to start the warm-up properly. To do this, you need to stretch and warm up your joints and ligaments.

This warm-up can make your workouts more effective. After adequate warm-up, the person will not experience pain and fatigue at the end of the workout.

It is worth paying attention to the fact that you should not spend too much energy while heating.

The most important!

The warm-up should take approximately seven minutes. In order to prepare your body for exercise, you can start by jumping rope or running in one place for about a few minutes.

After that, you can move on to curves, kicks and squats for about ten repetitions. These exercises should be done to warm up the muscles.

Warming up with these exercises will help to speed up lymphatic flow and improve blood circulation.

Exercises for the sides of the abdomen and waist muscles

There are a few different sets of exercises for a flat stomach. For those who have just started training, half an hour is sufficient, for the more experienced it is better to dedicate an hour to class.

You can independently choose the exercises you like and do 20 repetitions each. It is recommended that you exercise about five times a week. With normal weight, you can exercise three times a week.

  1. One of the simplest exercises is to swing your abdomen on a bench or on the floor. For this exercise, you need to lie on a flat surface, place your legs in a fixed position and perform upper body elevations. It is recommended to perform at least twenty repetitions in 1 approach. To train the oblique muscles, it is necessary to raise the body and shift it first to the right, then to the left.
  2. The next exercise is also easy. It should be performed in a lying position, slightly bend your knees and stretch your arms behind your head. The body must be lifted and with your hands you should try to reach the tips of the toes.
  3. This exercise should be used to lose weight in the muscles of the lower abdomen. In the lying position, you need to raise your legs at an angle of 45g. and hold them for a few seconds. To make exercise difficult, you need to pat your feet and let go.
  4. You need to lie on your back, put your hands under your buttocks, take a deep breath and hold your breath. After that, you need to lift your legs forty centimeters off the floor and do 5 to 10 swings with your legs straight. Then you can lower your legs and exhale.
  5. You can also do this simple exercise: you need to lie on your back, bend your knees, inhale and lift your pelvis and your lower back should remain pressed against the surface.
  6. You can do this exercise anytime, even while working. You need to take a deep breath and contract your stomach. Next, you need to keep your stomach in a contracted state for at least ten seconds, after which you can breathe out. You can repeat this simple exercise thirty to sixty times.

Exercise to slim the abdomen and sides

Ask any trainer about a series of exercises to slim the abdomen and sides and you will receive a completely different answer than you would like. Psychologically, we are all focused on one thing - "pumping" what the problem area is and believing that if the muscles "burn" there, the training is working. The physiology of humans is a little different.

And you will never lose fat in the middle of the body until you have a low percentage of total body fat. In general, isolating movements will not help the cause. You need a balanced diet and a well-designed exercise plan to lose weight on your stomach and sides.

A man, by the way, needs the same special approach as a woman.

Why do physical exercises often “not work”?

You have clearly seen an article on social media with 10-12 supposedly domestic exercises to lose weight on the abdomen and sides, half of which are variations of straight torsion and the rest are hybrids of planks and adductions of knees in different parts ofthe body. I even tried to study, but somehow it didn't help much. What is the reason? Is everyone hiding a "secret element" again in the form of a fat burner or something? No, the reasons are different:

  • "Regional" complexes that do not involve the legs have little chance of seriously altering metabolism and increasing caloric expenditure. The same rectus abdominis muscle is not the largest and strongest, when it contracts, energy is not consumed as much as, for example, in squats and deadlifts;
  • If you only swing your abdomen and sides, you can get bad posture quickly. Relatively weak back muscles simply cannot stand it, and you will wake up one morning not with a thin waist and abs, but with the shoulders facing forward, lordosis in the lower back and a distinct "hunchback". In addition, twisting is simply dangerous for people with long, weak lumbar muscles, as it can cause a dislocation of the vertebrae, especially if you are zealous and "pinch" the muscles, as is usually advised;
  • and the feeling that "I worked out, now I can eat" after half an hour of movements on the mat is exactly the same as after normal strength training. Therefore, pumping sit-ups are often consumed as a form of energy and do not lose weight.

In general, you need complexes that not only work the pressure and the oblique, but also load the legs, back, arms and chest at the same time.

In general, you need complexes that not only work the pressure and the oblique, but also carry the legs, back, arms and chest at the same time. Let's take an example of such a complex.

Change your abdominal and flank slimming exercises every 4-5 weeks, monitor your diet and try to increase your weights with each workout. This way, you will lose weight faster than with hoops, curves and other popular arsenals.