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

Lateral and abdominal slimming exercises allow you to achieve a slim and beautiful waist and lose extra pounds.

Causes of fat appearing at the waist

Due to excessive food intake, fat deposits do not always appear.

Sometimes they have other causes:

• slow metabolism;
• genes;
• pregnancy;
• hormonal disorders;
• disease;
• stress;
• kor;
• incorrect posture;
• lack of physical activity;
• eating large amounts of food;
• Excessive use of sweets and rapid excess of carbohydrates.

There are a few steps you can take to avoid excess waist and side fat:

• The diet should be correct and balanced. The number of meals should be 4-5. You need to rule out harmful products.
• It is essential to integrate training into everyday life. They should be alternated: strength day, cardio day.
• Sometimes it is necessary to clean the intestines.
• After sleep, you should drink a glass of water to start metabolic processes.
• You can use different creams and go for a massage.

How to determine the amount of fat?

The female body should be fat. They protect the internal organs and are involved in many processes. However, everything should be fine.

There are several ways to measure body fat:

Method	Description
1. Body mass index.	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 height of the square, in cm If the value obtained exceeds 25, the person is overweight. The norm is kept between 18, 5 and 25. But these values ​​also depend on age.
2. The ratio of the abdomen to the hips.	Use the tape to measure the widest part of the leg and the narrowest part of the waist at the navel. And divide your waist in cm with your hips. The ideal ratio is 0, 7. Any excess fat is considered normal.
3. Waist circumference.	80-89 cm waist size is an acceptable indicator. If the value is higher, this problem must be addressed.

How to choose lateral and abdominal exercises

Exercises should be chosen for the waist and sides that work with the oblique muscles of the abdomen. They have to use the press.

Training should include the following types of exercises:

• twists in various designs;
• bending exercises;
• presence of twists and turns in training;
• aerobic activity.

Exercise Features

Lateral and abdominal exercises have several features:

• The correct execution technique should be followed.
• Warming up before training and stretching afterwards is mandatory.
• We need to pay more attention to cardio, but we should also not forget about fitness training.
• Must be at least 3 hours a week.
• The waist and side exercises should include a load designed to develop the upper and lower press as well as the oblique muscles.
• Particular attention should be paid to vacuum practice.
• The fitball is perfect for reducing spinal stress.

Warming up

Warm up before performing any exercise. It takes a little time (about 4-8 minutes), but it helps prepare your body for the upcoming load.

Warm-up should include:

• cardio exercise;
• work with joints (from head to toe);
• small section;
• breathing work.

The whole workout is done at a moderate pace and without jerking. They need to spend more time warming up before doing the side and waist exercises.

Example of a pre-workout warm-up exercise:

1. Runs in place.
2. Tilt your head in a circle.
3. Mill exercise.
4. Lungs.
5. Exercises to restore the respiratory system.

Twists

There are many variations of lateral and abdominal exercises. Also included are crunches, which is one of the well-known abdominal exercises.

Great for removing grease from the side and making the waist slim. For twisting, the rear position is slightly bent. Such training must be performed in accordance with the mandatory technique of execution, otherwise the desired result will not be achieved. There are several twisting options.

Each is designed to pump different muscles in the abdomen and side:

• inverse;
• regular;
• oblique;
• page;
• with raised lower limbs.

Regular crunching is active on the top press.

Classical fractures should be performed as follows:

• The limbs are bent to the knees, the legs are on the floor, the arms are behind the head.
• Lift your chest as you exhale. The groin stays on the floor and the head does not move.
• All movements should be performed with abdominal muscles.
• Hold this position for 2-3 seconds. The muscles of the press should be tense.
• While inhaling, lower yourself and relax.
• Perform 2-4 10-15 repetitions.

Reverse crunches

In the case of reverse crunching, the bottom press is affected.

Reverse turns are done a little differently:

• You need to take a stand on the carpet. Put your hands behind your head. Raise the legs bent at the knees so that they are parallel to the surface.
• Exhale, pull your knees to your chest, lift your lower back and pelvis off the floor.

• Hold for 2-3 seconds. and return to the original state by inhalation.
• Perform 2-4 repetitions 10-15 times.

Oblique crunches

Oblique twists work well on the sides and outline your waist.

• Lie on the carpet. Bend your right leg at your knees and place your left leg to the right.
• The right arm is behind the head, the left one extends forward.
• Stretches your right elbow to your left knee when exhaling.
• Return by inhalation.
• After a few repetitions, change your position and turn to the other side.

Leg Curl

Curl or heel pays more attention to the upper and lower abdominal muscles:

• Take a prone position. The back is pressed firmly to the floor and the arms are located behind the head or placed crosswise on the chest. Raise your feet above the floor and bend your knees at a right angle.
• When exhaling, lift your rounded back and pull your legs slightly.
• Try to get your head to your knees, not your animal.
• Do not tear the lower back. Repair for a few seconds.
• Breathe to your starting position.

Side cracks

The side curls help develop the oblique muscles of 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 carpet. Put your hands behind your head. Legs bent at right angles turn to the right.
• When you exhale, your body rises, your lower back and head are not affected.
• Lie back when inhaled.
• Perform a few repetitions and switch pages.

Twisting the bike

The exercise bike not only acts as a side crunch, but also develops the muscles of the entire press:

• Push your back to the floor and place your hands behind your head. Raise the bent legs to form a right angle.
• By lifting the shoulder blades and rounding the back, we extend our right elbow to the opposite knee. However, the right leg straightens. Repeat the movement with your left elbow.
• Moderate tempo is best.

Turned planks

Plank practice is versatile. You can do it every day. Plus, the plank takes a little time, but gives excellent results. Several muscles are involved in the exercise process, depending on the option.

Board practice has many functions:

• Allows you to strengthen your muscles and at the same time puts little strain on your spine.
• The plank reduces back pain and strengthens the muscle ligament.
• A few minutes of this activity speeds up your metabolic processes and burns more calories than squats or twists.
• Thanks to the board, you can get an even posture.
• The plank increases flexibility and improves balance.

The hinged plank allows the stomach and side to work:

• Stand on a standard plank stand. Focus on elbows, feet on toes. The pool and head do not need to be lifted hard.
• Turn the pool to the right. The knee-length leg will be on the floor and the hip will be in a hanging position. The left foot is right.
• Returns to a straight position.
• Switch pages. The turn occurs when you exhale.
• Perform such turns 20-50 times.

Flip bar

The rotatable board not only strengthens the muscles of the entire core, but also trains the stomach and sides:

• Stand in a position like a normal plank. Focus on your elbows, your feet on your toes. The pool and head do not need to be lifted.
• Turn your body to the left and raise your left straight arm above your head. The legs do not change their position.
• Returns to normal.
• Repeat on the right.
• Number of iterations from 20 to 50.

Turning lungs

The

leg lungs allow you to train your buttocks and leg muscles. And if you give it a turn, the lateral muscles of the abdomen are involved in the process.

There is nothing difficult in this exercise:

• Slightly spread your legs apart and your arms across your body.
• Lean forward with your right foot at right angles. The left leg was slightly bent at the knee.
• The back is upright. The arms are extended in advance. You can take a ball or dumbbells in your hand.
• Turn your body to the right.
• Returns to the starting position.
• Repeat the movement with your left foot.
• Perform 2-3 reps 15-20 times.

Side bends

Another well-known and simple practice is side bending. They help remove pages and handle skewed ones. For best results, use a dumbbell in the hand where the tilt is being made.

The exercise is performed as follows:

• Spread your legs apart over your shoulders, keeping your back straight.
• One hand should be on the belt and the other should extend over the head towards the slope.
• Do not bend the lower back, bend to the side as low as possible.
• Movements take turns, one way or another.

Exercise the vacuum

Vacuum is a breathing exercise that performs the abdominal muscles. They shrink and get the desired result.

Use a vacuum to achieve the following results:

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

Proper breathing and exhalation, as well as keeping your abdomen in position, are important for this exercise.

This activity is best done in the morning, before a meal, or at bedtime.

• Choose a comfortable position (lie down, sit or stand, including all fours).
• Take a deep breath through your nose. In this case, the abdomen should be stretched.
• Exhale through the mouth. The abdomen is strongly retracted. Breath held.
• Stay in this state for about 10-15 seconds.
• Exhale slowly and relax your stomach.

• Take your breath back a little and repeat.
• Perform 2-3 sets for 10-15 seconds.

Chair raise

Seat lifts use the lower abdomen and upper thigh.

It can be done not only at home, but also during breaks at work.

• Sit on a chair or bench. But not on the entire surface, but on the edge. Keep your back straight. Hands grab the chair seat.
• Raise your legs while exhaling, but not too high.
• While inhaling, lower again.
• Run at least 20-25 times.

Walking

Walking is the best form of physical activity. Cardio refers to training. To lose weight on foot, you have to 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 usual. About 300-400 calories are spent during walking during this time. You need to walk every day or the next day to achieve weight loss results.

Excess fat does not go away immediately while walking. First, the body absorbs energy from the breakdown of carbohydrates. Glycogen then plays a role. And somewhere in 40-45 minutes. the body picks up fat deposits.

The best results are obtained in the morning, as the metabolism is faster during this time. It is advisable to eat a small snack before training. Always have water with you. And as with any physical activity, the body needs to be warmed up to warm up.

Jogging

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Jogging differs from normal running in that the speed of movement is low: about 5-7 km / h and the foot is completely flat. This type of cardio exercise is suitable for beginners who can train endurance and muscles to exercise.Unlike regular running, jogging puts little pressure on the joints.

To jog, the heart rate should be approx. It has to be 120. It is best to jog for 40-60 minutes in the evening. It is not advisable to train any more as the body absorbs energy from fat reserves somewhere after 40 minutes. and lasts 10-15 minutes. Furthermore, energy is recharged from muscle protein.

Running

Running is a form of cardio training. Proper breathing is very important to reduce the pressure on the cardiovascular system and give organs and tissues more oxygen.

For weight loss, interval running is best, alternating fast and slow steps during a workout. Running like this burns more calories than running. You need almost twice as much energy at a fast pace. At a slow pace, you can recover a bit.

For running to help you lose weight, you need to run at least three times a week. The duration of such a lesson should be 25-30 minutes. You can do it in 60 minutes by running the appropriate interval. you lose up to 800 calories.

Cardio workouts

Lateral and abdominal exercises will be more effective than cardio workouts. Cardio training is an essential part of the fat burning process. They speed up metabolic processes and contract muscles.

Virtually all of the body's muscles are used during cardio. This workout should last longer than 30 minutes. The heart rate value depends on the selected exercise.

Cardio workouts that can help remove excess pounds from your waist and sides include:

• swimming;
• is ​​running;
• jogging;
• skipping rope;
• cycling;
• aerobics;
• walking;
• skating or skiing.

Swimming

Swimming in the pool is good for your figure. Exercising in water speeds up your metabolism, which is a direct way to lose weight. During swimming, the entire muscles of the body are affected. During 60 minutes of active training, the body burns about 350-500 calories.

Swimming helps you gain extra pounds on your waist and sides. If you visit the pool 2-4 times a week and follow proper nutrition, you can achieve a slim waist.

Different styles of swimming are most effective. This helps to involve all the muscles in the work. Cold water burns more energy, so the body needs more calories to warm up.

For those who can’t swim and don’t have different styles, water aerobics will be an excellent assistant in waist formation. Water exercise for abdominal and lateral weight loss helps to inflate the abdominal muscles.

Stretching after training

Lateral and abdominal exercises, like any other physical activity, should end in stretching. Stretching exercises help the muscles to exercise and relieve tension. The stretching time is about 5 minutes. After an intense workout, you should first return your heart rate to normal levels and only then should you start the problem.

Example of post-workout stretching exercises:

1. "Cat" practice.
2. Slopes to the foot.
3. Hands clasped above his head.

Exercises in the fitness room

Side and abdominal exercises can also be performed in the fitness room. Waist and side weight loss training is characterized by the fact that thereyou can use various simulators and additional tools:

• treadmill;
• exercise bike;
• rowing simulator;
• ellipsoid;
• stepper;
• fitball;
• ring;
• dumbbells;
• dumbbells.

Circular training helps to achieve the best effect when more exercises are performed and the break is about 15-20 seconds. The workout plan should include not only cardio exercises but also strength training.

Example of a couple of fitness room exercises:

1. Side bending with dumbbells.
2. Working on a rowing machine.
3. Pad crunches.
4. Rotation of hanging leg.

Typical errors

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

• When twisting, it is important to strain the abdominal and back muscles and not strain our heads.
• Exercises may be performed incorrectly, which will affect the end result.
• It's not the number of repetitions that matters, it's the quality of the performance.
• Strength training should be replaced by cardio and should 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 will help you avoid problems and tone your body.
• Avoid starting with a heavy load, choose a small number of reps, and a short distance is better for running or walking. You can increase the intensity of your workout every day.
• You can often come across a moment when a person starts exercising but does not follow proper nutrition. This should be done together, it will be possible to achieve the desired. And so the muscles appear but are not visible behind the fat layer.

Abdominal and lateral exercises help normalize them and remove excess body fat. You can use additional tools for such training to help increase efficiency.