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The best abdominal and lateral slimming exercises you can do at home and in the gym

A sedentary lifestyle and unhealthy snacking manifest themselves in the form of unappealing fat deposits on the sides and abdomen. The body cannot lose weight in some parts of the body in particular, so sports activity is necessary for all muscle groups. Exercises to slim the abdomen and sides are done in combination. The best results can be achieved by simultaneously eating a healthy diet and doing aerobic activities.

How to achieve maximum effect?

Dropping excess fat on places like the sides and abdomen won't work quickly. These are the most difficult parts of the body to exercise, so it will take about a month to achieve visible results from regular physical activity. This is the optimal time for the body to get used to the new regimen and develop healthy habits. In this case, the beautiful figure will last a long time.

If the weight disappears intensely, this indicates a loss of muscle and water, not fat. This situation can cause burnout.

If the problem isn't that bad and you need to shed 3-4 extra pounds, you can tackle the task in 2 weeks. The main condition is compliance with the sports and nutritional regimen.

The mistake most beginners make is concentrating on problem areas.But generally, weight loss occurs from top to bottom, beginning with the face and gradually moving up to the chest, waist, abdomen, buttocks, and legs. Therefore, it is important to choose a set of exercises with a load on the whole body, which includes:

  • cardiovascular training;
  • strength exercises;
  • fitness;
  • aerobic exercise.

All of this will help to quickly shed excess fat on the sides and tone your abs.

Training Rules

The greatest fat-burning effect of workouts is seen in the morning, so the day begins with morning exercises at home, 2 hours after breakfast. For this, simple exercises that warm up and stretch the muscle tissue are suitable. More complex complexes can be performed both independently and in the gym, under the guidance of an instructor.

When doing exercises for the press, your own body should serve as weights, otherwise the result is the opposite of losing weight.The regularity and intensity of exercise are determined by how you feel. With severe pain, physical activity stops and subsequently slows down.

To get rid of folds on the abdomen and sides, it is enough to exercise 3-4 times a week for 15-20 minutes, and if the exercises are light, then every day. Select 4-5 most suitable and perform every 10-15 times in 2-3 approaches (for women) or 20-25 times in 4 approaches (for men).

You should always start with a 5-7 minute warm-up, which is also suitable for morning exercises.Options:

  • dancing, jumping on the spot, aerobics;
  • leaning the body to the sides with alternate stretching of the arms while standing;
  • rotation of the pelvis and the whole body;
  • Lifting the trunk while lying on the back, putting the hands behind the head and bending the knees.

Regardless of who is doing the exercises (boy, teenager, woman, girl, girl, man), several rules are required:

  • Classes are held on an empty stomach.
  • Don't exhaust the body.
  • Each exercise is performed carefully and slowly, while problem areas must be kept on hold.
  • Train at the same time.
  • Increase the load gradually.

It is normal to feel a pleasant burning sensation in the abdominal area and a little fatigue.

Diet

Nutrition plays an equally important role in achieving a flat stomach. Overly strict restrictions are not recommended in such a case. The diet must be balanced and complete, so that the weight loss is strong enough to exercise regularly.

You should eat two hours before the planned lesson and no later than two hours after it: in this case, the body recovers quickly by burning fat in problem areas.

Key Diet Rules:

  • are eaten in small portions (200–250 g) 5–6 times a day;
  • reduce salt and sugar intake;
  • exclude fried, fatty, salty and smoked foods;
  • preference is given to fiber and protein products of plant and animal origin (dietary meat, cereals, whole wheat bread, vegetables and fruits);
  • Harmful sweets are replaced with dried fruits, nuts, and honey.

During the day, they drink up to 2-2. 5 liters of clean still water.

The main condition for burning fat in the abdominal cavity is to make a daily menu of three correct foods. These include:

  • chicken, rabbit, beef;
  • fresh herbs, vegetables, fruits, berries (except bananas, grapes and potatoes);
  • dried fruit, walnuts;
  • legumes, cereals;
  • shellfish, sea fish;
  • eggs;
  • low-fat fermented dairy products;
  • vegetable oils (olive, linseed).

According to nutritionists, there are foods that increase metabolism and help burn fat on the sides and abdomen. These are: ginger, green tea, grapefruit, cucumbers, cabbage, cinnamon, horseradish.

Side and abdominal exercises

You can do many exercises at home, but the best effect is seen with complex work, combined with going to the gym.It is importantto focus on exercising all the muscles of the press: upper, lower and lateral.

It is recommended to combine different types of complex fat burners.

Light exercise

Novice athletes are encouraged to start with light but effective exercises. By resorting to such training, even without daily performance, it is possible to tighten the figure in 2 weeks (provided there are no medical contraindications).

A simple set to slim the abdomen and sides consists of three exercises:

  • Rocking the socks.Lie on your back, with your hands behind your neck. Legs bent at the knees are raised and swayed with socks.
  • Circular rotations.In the same starting position, lying on your back, bend your knees and put your feet on the floor. The body performs rotational movements in one direction and then in the other direction 5 times.
  • Bend back with your knees bent.Get on all fours, rest on the floor with your elbows and knees, your feet on your toes. Tensioning the press, they lift their knees off the ground, encircle their back. Count to three and return to the original position.

The table describes other effective exercises:

Exercise name Execution
Chair leg elevation
  1. They sit on a chair, straighten their shoulders.
  2. Put your hands behind your head.
  3. As you inhale, lift your legs up, trying to bring them as close to your chest as possible.
  4. Hold for 6-10 seconds and lower your legs
 raising legs on a chair
Walking with the hands
  1. Get on all fours.
  2. They take a “step” with their hands to the maximum distance and stay fixed in this position for 10 seconds.
  3. Then, at a slow pace, the legs "reach" for the hands
X-flexes
  1. Take a plank-like position: rest your palms and socks on the ground.
  2. First he reaches out an arm and tries to find his balance.
  3. Then lift your opposite leg off the floor.
  4. Freeze for a while.
  5. Do the same by changing arms and legs

Superior Press Complex

To work the upper abs, it is recommended to use all types of crunches, lunges and static exercises.

Sit-ups and lunges

The most popular exercises are described in the table:

Title Technique
Oblique curl
  1. Lie on your back, bend your legs at the knees, place the heel of one leg on the knee of the other.
  2. The opposite hand is bent at the elbow and brought behind the head.
  3. First, obliquely stretch to one leg 20-25 times, then switch arms and legs and repeat.

It is important not to lift your lower back off the floor, stretch your abs as much as possible, and not lower your shoulders to the ground. Perform 3 sets on each side
Leg curl
  1. Lie on your back and stretch your legs at a right angle. It is allowed to bend them slightly at the knees.
  2. They twist in different directions, forcing the abdominal press.

It is important not to lift your pelvis off the floor. The hands can be stretched in the direction of movement or pulled off with the head
Side Crunch
  1. Lie on your back and bend your knees.
  2. Put your knees to the right, place your opposite hand behind your head and place the other on your thigh.
  3. As you inhale, twist your body and tighten your oblique abdominal muscles. Try to get off the ground as much as possible.
  4. Hold for a few seconds and return to the starting position when exhaling
 lateral twist
Sit-ups on the bench
  1. Lie down on the bench. The hands are placed behind the head.
  2. As you breathe out, get up by bending your knees.
  3. After a short pause, they return to their original position.

Beginners are encouraged to start training on a flat surface. But the higher the slope of the bank, the better the result. Optimal tilt: 45 degrees
Twisting Lunges
  1. From a standing position, jump forward with one leg in a half squat. The knee does not touch the surface.
  2. The arms extend in the same direction, parallel to the ground. It is convenient to use a small ball for exercise.
  3. The body is turned to the side.
  4. Then they return to the starting position and do the same, but with the other leg

Static exercises

Static exercises are based on loads that do not involve active movement, but are no less effective in using problem areas of the body due to tension.This type of training is suitable for people who are contraindicated to increase physical activity for medical reasons.

You can see a positive result if you exercise for 6 approaches at a time. It is recommended to start with 30 seconds. The time is gradually increased to a minute and a half. The maximum interval between sets is 1 minute.

The most effective static exercises to work the upper press are presented in the table:

Title Technique
Low plate
  1. Lie flat on the floor, as if to do push-ups. The back is kept straight.
  2. Joined feet are placed on the toes, legs are stretched.
  3. Get down on your elbows.
  4. Tighten the buttocks, tighten the abdomen, straighten the body in a line
Curved plank
  1. While in the low plank position, they shift the emphasis to the left elbow and turn to the side.
  2. Raise your other hand. They stay in this position for 30-45 seconds.
  3. Then do the exercise on the other side
"Empty" This exercise can be performed while standing, sitting or lying down. Take a deep breath and pull in your stomach hard. They try to hold this position for 5-6 seconds. It is necessary to repeat the "Empty" 6-7 times slimming vacuum

Working on the lower press

To work the lower part of the abdomen, a complex is used in which the extremities are involved. All exercises are performed 10 to 15 times in 4 sets.

The most effective ones are presented in the table:

Title Technique
Knee Raise Starting position: back, arms behind head, legs straight. Bend each leg in turn and stretch obliquely with the elbow, slightly off the ground.
Scissors Lying on your back, lift both legs and begin to spread and bring them together like scissors
Raising legs from support position Lie down on the floor and start lifting one leg or the other in turn. Increase with inspiration, decrease with expiration
Bicycle Lie on your back, put your hands behind your head and start rotating your legs, imitating cycling

Oblique abdominal muscles complex

The oblique muscles of the abdomen are exercised by flexing and twisting the body. It is necessary to train them separately, as they are not affected by other types of load.

Care must be taken when bending over as it increases the load on the spine in the lumbar region. With severe back problems, such exercises are contraindicated.

The most productive exercises are suggested in the table:

Title Execution
Standing Side Curves
  1. Stand up straight, with your legs shoulder-width apart.
  2. Take dumbbells in your hands.
  3. Bend over to the sides, tightening your abs
Prone Bends with Fitball
  1. Lie on your back, squeeze a fitting ball between your bent legs.
  2. Raise your legs and reach for the ball with your hands, while lightly pulling your upper body off the ground
Spinning bike They do a standard "Bicycle", but at the same time they turn the body: the right elbow is stretched towards the bent left knee and vice versa spinning bike

Rotate the hoop

To achieve a wasp waist in 2 to 3 months, it is recommended to rotate the ring every day. This exercise strengthens the abdominal muscles, helps to eliminate fat deposits on the sides.

Before moving on to more complex turns, you should learn to rotate the hula-hoop in the standard way, on the stomach.

Technique:

  1. Take a standing starting position, feet together.
  2. The arms are bent at the elbows and placed behind the head or spread to the sides.
  3. The ring is twisted at the waist due to the gentle circular movements of the pelvis. When you exhale, the stomach contracts, when you inhale, it relaxes.

It is recommended to collect a shell weighing 2 kg or more. If you turn it every day for 20-30 minutes, the first results will be noticeable within 10 days.

Respiratory gymnastics

In addition to physical activity, it is recommended to resort to breathing exercises. It can be done in a sitting position.

There are 2 main techniques: body flex and rust size.

The first is based on burning fat due to oxygen entering the body during a deep breath.In this case, it is necessary to adopt certain postures to tighten the muscles.

Main exercise:

  1. Lie on your back and bend your knees.
  2. The stomach contracts with force.
  3. Put your hands up.
  4. Take a deep breath and hold your breath for 7-10 seconds as you lift your body.
  5. Stretch your arms up.
  6. After the prescribed time, exhale slowly and lower your body to its original position. Repeat 3-4 more times.

The second technique involves a series of sharp, jerky exhales after a deep breath.Thanks to this technique, the abdominal muscles of the abdomen are effectively exercised.

Aerobic exercise

In addition to specific activities in the gym or at home, both women and men should pay attention to aerobic exercise. These include:

  • Walking: at a fast pace for half an hour a day, at least five times a week.
  • Jogging: between 35 and 40 minutes.
  • Swimming: in the initial stage, once a week is enough.
  • Cycling: 30 minutes daily. This activity works even more effectively on the abdominal muscles than twisting.

Aerobic exercise will enhance the weight loss process and allow you to get a beautiful flat abdomen in less time.

Complex for men

A set of exercises for menis ​​selected to get rid of the abdomen and flanks with a focus on exercising all muscle groups. The harder you push yourself, the more intensively your body will expend energy and burn fat.

All exercises are performed 25 to 30 times in 4 sets. Exercise every other day, combining exercise with jogging, swimming in the pool, biking, and other cardio options.

Dumbbells weighing up to 2 kg or plastic bottles filled with water can be used as weights.

The most effective exercises for men:

  • Supine straight abs: stretch your elbows towards your knees, which are in an elevated state.
  • Turning on an incline: lie down with your back on firm support and while exhaling, stretch your elbows up.
  • Simultaneous Leg Raise Push-ups: Lean on the floor with your fists, support your legs on any support (chair, bed) and push up at an angle.
  • Raising the legs with the location on the uneven bars: the hands rest on the horizontal bar and in the hanging position raise the legs at a 90 degree angle.
  • Plank in the palms: Get into a standard position and pull the legs one by one towards the chest.
  • Incline Dumbbell Row - Legs are placed slightly wider than shoulders, elbows are pressed toward the waist, and lean forward. At the same time, the arms are bent with shells at the elbows, pressing them against the chest.
  • Dumbbell Lunges: Do alternate lunges with different legs. The dumbbells are held at the hips.
  • Dumbbell Plank: Support your hands with the dumbbells and your toes on the floor. He takes one hand behind his back, freezes for 4-5 seconds, and returns to his original position.

How to lose weight after childbirth?

The problem of getting rid of stomach fat folds is especially acute after pregnancy and childbirth. Classes are allowed to start only after one month, if the woman had previously led an active life. Girls who are less active should wait about two months.After a cesarean, weight loss will need to be postponed for a longer period.

Begin by doing the vacuum exercise every day to help tone your muscles. The first time they do it supine and in the morning.

The following exercises are suitable for heavier loads:

  • twisting;
  • raising the hips;
  • raising straight legs, lying on your back or on your side;
  • all kinds of tables;
  • squats on the wall.

During training, don't forget about the breathing technique: tense the muscles as much as possible when exhaling.