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

Exercises for slimming sides and abdomen allow you to achieve a thin and beautiful waist and lose extra pounds.

Causes of the presence of fat in the waist area

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

Sometimes there are other reasons for their occurrence:

• slow metabolism
• gener;
• pregnancy
• hormonal disorders
• disease
• stress;
• age
• incorrect posture;
• lack of physical activity
• eating large amounts of food
• overconsumption of sweets and excess fast carbs.

To avoid excess fat in the waist and sides, there are a few steps to follow:

• Nutrition must be proper and balanced. The number of meals should be 4-5. You should exclude harmful products.
• It is necessary to incorporate exercise into daily life. They were to change: a power day, a cardio day.
• Sometimes it is necessary to clean the intestines.
• After sleep, drink a glass of water to start metabolic processes.
• You can use different creams and take a massage.

How is the amount of fat determined?

Fat reserves must be present for the female body. They protect internal organs and are involved in many processes. However, everything must be in order.

There are several ways to measure body fat:

Method	Description
1. Body mass index.	You can use your body mass index to find out if you have excess fat in your body. It is calculated as follows: body weight in kg divided by the square height, given in cm. If the value obtained is more than 25, the person is overweight. The norm is considered to be from 18, 5 to 25. But all these values ​​also depend on age.
2. The relationship between abdomen and hips.	Use the tape to measure the widest part of the leg and the narrowest part of the waist at the navel. And divide the waist in cm with the hip. The ideal ratio is 0, 7. Anything above the norm is considered excess fat.
3. Waist circumference.	An acceptable indicator is the waist size from 80 to 89 cm. If the value is higher, it is imperative to tackle this problem.

How to choose sides and abdominal exercises

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

The following types of exercises should be included in the workout:

• phrases in different designs;
• bending exercises;
• presence of turns and turns in training
• aerobic activity.

Training Features

Side and abdominal exercises have several functions:

• It is necessary to follow the correct execution technique.
• Warming up before and stretching after training is mandatory.
• We need to pay more attention to cardio, but also not forget about strength training.
• There should be at least 3 lessons a week.
• The set of exercises for the waist and sides should consist of a load aimed at developing the upper and lower press as well as oblique muscles.
• Special attention must be paid to the vacuum exercise.
• A fitball is perfect for reducing stress on the spine.

Heating

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

Heating must include:

• cardio training;
• work with joints (from head to legs)
• small stretch;
• breathing work.

The entire workout is performed at a moderate pace and without jerks. Before performing the exercises for the sides and waist, they need to spend more time warming up.

An example of a pre-workout warm-up exercise:

1. Runs in place.
2. Main slope of a circle.
3. Mill exercise.
4. Lunges.
5. Exercise to restore the airways.

Turns

Lateral and abdominal exercises have many variations. This also includes crunches, which is one of the well-known abdominal exercises.

They are great for removing fat from the sides and making your waist slim. For twisting, the back in a slightly bent position is important. Such training must take place with the obligatory observance of the execution technique, otherwise the desired result will not be achieved. There are several twisting options.

All aim to pump different muscles in the abdomen and sides:

• vice versa;
• common;
• oblique;
• page;
• with swollen lower legs.

Regular crunches work actively on the upper press.

Classic crunches should be done as follows:

• The limbs are bent at the knees, the feet are on the floor, the arms are behind the head.
• When breathing out, lift your chest. The loins remain on the floor and the head does not move.
• All movements must be performed using the abdominal muscles.
• Hold for 2-3 seconds in this position. The muscles of the press must be tense.
• As you inhale, lower yourself and relax.
• Make 2-4 sets of 10-15 reps.

Reverse crunches

In reverse crunches, the bottom press is involved.

Inverted turns are performed slightly differently:

• You need to decide on the mat. Place your hands behind your head. Lift the legs bent at the knees so that they are parallel to the surface.
• Exhale, pulling the knees towards the chest, lower back and pelvis should be lifted off the floor.

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

Slanted crunches

The slanted turns work well on the sides and outline the waist.

• Lie down on the mat. Bend the right leg at the knee and place the left leg to the right.
• The right arm is behind the head, the left is stretched forward.
• When breathing out, stretch your right elbow toward your left knee.
• Return by inhalation.
• After a few repetitions, change position and turn to the other side.

Leg curls

Leg curls or corners place more emphasis on upper and lower abs:

• Take an inclined position. The back is pressed firmly against the floor and the arms are placed either behind the head or the croup on the chest. Lift your legs above the floor, and bend them at the knees, forming a right angle.
• When exhaling, raise the rounded back and tighten the legs slightly.
• Try to reach your knees with your head, not your chin.
• Do not tear the lumbar region. Solve for a few seconds.
• With one breath, take the starting position.

Side crunches

Side curls help develop the oblique muscles in the abdomen and are responsible for shaping the waist.

This exercise is performed according to the following principle:

• You need to lie down on the mat. Place your hands behind your head. Legs bent at right angles, turn right.
• Upon exhalation, the body rises, the loins and the head are not involved.
• If inhaled, lie down again.
• Do a few reps and change sides.

Rotating the bike

Exercise bike not only acts as a side crush, but also develops the muscles throughout the press:

• Press your back against the floor, put your hands behind your head. Lift bent legs and form a right angle.
• Lifting the shoulder blades and rounding the back, we stretch our right elbow to the opposite knee. At the same time, straighten the right leg. We repeat the movement with the left elbow.
• Moderate pace is best.

Turned board

The plank exercise is versatile. It can be done every day. Its plus is that it takes some time for the plank, but it gives an excellent result. Many muscles are involved in the execution process, depending on the possibility.

The plank exercise has many different functions:

• Allows you to strengthen the muscles and at the same time puts a small load on the spine.
• The plank reduces back pain and strengthens the muscle corset.
• A few minutes of this activity speeds up metabolic processes and burns more calories than squatting or twisting.
• Thanks to the plank you can get an even posture.
• The plank increases flexibility and develops balance.

Plank with hip pivots allows you to work on stomach and sides:

• Stand in a plain plank. Weight on elbows, feet on toes. The pelvis and head do not need to be lifted sharply.
• Rotate the pelvis to the right. The leg up to the knee will be on the floor and the hip will be in a hanging position. The left foot is to the right.
• Return to straight position.
• Change page. The rotation takes place by exhalation.
• Perform such turns 20-50 times.

Reversal line

The turntable not only allows you to strengthen the muscles throughout the core, but also to train the abdomen and sides:

• Take a position like a normal plank. Focus on the elbows, the feet on the toes. The pelvis and head do not need to be lifted up.
• Turn your body to the left and lift your left straight arm up over your head. The legs do not change position.
• Return to normal position.
• Repeat everything on the right side.
• Number of repetitions from 20 to 50.

Lungs with swing

Leg lunges allow you to exercise your glutes and leg muscles. And if you add twists to this, the lateral muscles of the abdominal part are involved in the process.

There is nothing difficult in this exercise:

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

Side Bends

Another well-known and simple exercise is side bends. They help remove the sides and work with the slopes. To get the best effect, use a dumbbell in your hand where the tilting is performed.

The exercise is performed as follows:

• Spread your legs shoulder-width apart, keeping your back straight.
• One hand should be on the belt, the other extending over the head towards the slope.
• Do not bend your lower back, bend to the side as low as possible.
• Movements are made alternately in one way or another.

Exercise Vacuum Cleaner

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

Using a vacuum, you can achieve the following result:

• reduce the waist
• get rid of visceral fat
• remove a stretched abdomen;
• train the abdominal muscles
• achieve a flat stomach
• reduces back pain.

For this exercise, it is important to inhale and breathe properly and keep your stomach in position.

This activity is best performed in the morning before meals or in the evening before bedtime.

• Choose a comfortable position (lying, sitting or standing, you can also on all fours).
• Breathe deeply through your nose. In this case, the abdomen must be extended.
• Exhale through mouth. The abdomen is strongly retracted. The breath is held.
• Stay in this state for approx. 10-15 seconds.
• Exhale slowly and relax your stomach.

• Restore your breath a little and repeat again.
• Perform 2-3 sets in 10-15 seconds.

Stolben raises

Chairlifts use your lower abdomen and upper thighs.

It can be done not only at home but also during breaks in the workplace.

• Sit on a chair or bench. But not on the entire surface, but on the edge. Keep your back straight. The hands hold on to the seat of the chair.
• When breathing out, lift your legs, but not very high.
• Lower again during inhalation.
• Run at least 20-25 times.

Walking

Walking is the most affordable physical activity. It refers to cardio training. To lose weight by walking, walk at a moderate pace for about an hour or 4, 5-7 km.

Heart rate is also important. It should be 50-70% higher than normal. In the process of going spent about 300-400 calories during this time. To achieve results with weight loss, go every day or every other day.

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

The best results are obtained in the morning, as the metabolism is faster during this time. It is recommended to have a small snack before training. 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 regular running as the speed is low: approx. 5-7 km / h and the foot is completely flat. This type of cardio load is suitable for beginners who can train endurance and train muscles to train.Unlike regular running, jogging puts some pressure on the joints.

To run, the heart rate should be approx. 120. It is best to run in the evening for 40-60 minutes. It is not recommended to exercise more, as the body takes energy from the fat reserves after approx. 40 minutes. and it lasts 10-15 minutes. Additionally, the energy will be replenished from 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 decreases and organs and tissues get more oxygen.

For weight loss, interval jogging is best, which has alternating fast and slow steps in a workout. Running like this burns more calories than running. At a fast pace you need almost 2 times more energy. Walking at a slow pace allows you to recharge a little.

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

Cardio Training

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

Almost the entire body's muscles are used during cardio. This workout should last more than 30 minutes. The heart rate reading depends on the exercise chosen.

Cardio training that can help remove extra pounds from the waist and sides includes:

• swimming;
• is ​​running;
• jogging;
• springtov;
• cycling;
• aerobics;
• go;
• ice skating or skiing.

Swimming

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

Swimming helps you fight extra pounds at the waist and sides. By visiting the pool 2-4 times a week and observing proper nutrition, you can achieve a thin waist.

Swimming in different styles is most productive. This will help engage all the muscles in the work. Cold water burns more energy, so the body requires more calories to keep warm.

For those who do not know how to swim and do not own different styles, water aerobics will be an excellent assistant in the formation of the waist. Exercising in water to lose weight on the abdomen and sides helps to inflate the abdominal muscles.

Stretch after training

Exercises on the sides and abdomen, like any other physical activity, should end with a stretch. Stretching exercises help your muscles recover after training and release tension. The duration of the section is approx. 5 minutes. After an intense workout, first bring your heart rate back to normal and only then start a pull.

Example of post-workout stretching exercises:

1. Exercise "Cat".
2. Slopes to the feet.
3. Locked hands over head.

Exercises in the gym

Side and abdominal exercises can also be performed in the gym. A feature of performing a workout to lose weight at the waist and sides is that there you canuse various simulators and additional devices:

• treadmill;
• exercise bike;
• rowsimulator;
• ellipsoid;
• stepper;
• fitball;
• hanger;
• barbell;
• dumbbells.

Circular training helps to achieve the best effect when performing several exercises and a break between them is approx. 15-20 seconds. The training plan should not only include cardio exercises, but also strength training.

An example of a few exercises in the gym:

1. Side bends with dumbbells.
2. Working on a rowing machine.
3. Bench crunches.
4. Hanging leg rotation.

Typical Errors

Many people who have set themselves the goal of losing weight and losing fat make some mistakes:

• When twisting, it is important to work the muscles of the abdomen and back and not stretch your head.
• Sometimes exercises are performed incorrectly, which affects the final result.
• It's not the number of repetitions that matters, but the quality of the performance.
• Strength training should be alternated with cardio and always give the body a chance to rest.
• Many people do not pay enough attention to heating and cooling. And they are an important element that helps avoid problems and tone the body.
• Avoid starting with a heavy load, it is better to choose a small number of reps and a small distance to run or walk. You can increase the intensity of your training every day.
• You may often encounter a moment when a person goes into sports but does not adhere to proper nutrition. This must be done together, then it will be possible to achieve what you want. And then the muscles appear, but they are not visible behind the fat layer.

Exercises aimed at the abdomen and sides help bring them back to normal and remove excess body fat. For such a workout you can use additional devices that help increase efficiency.