What exercises are effective for slimming the abdomen and sides at home

Everyone likes beautiful and slim bodies. We always envy a handsome man with a sporty figure. Do not blame everything on genetics. Man himself creates his body!

This article describes the most popular and effective exercises for losing weight of the abdomen and sides.

Anatomical features of the muscles of the anterior surface of the abdomen

Before proceeding to the exercises, you need to know the main anatomical features and functions of muscle groups in the zone of the abdomen and sides. Along the white line of the abdomen is a rectus muscle.

This muscle is responsible for the cherished press cubes. To the side of the rectus abdominis muscle lie on each other external and internal oblique muscles. It is the study of these muscles will reduce the waist and remove unnecessary "ears" over jeans.

It is important to know!

Any training starts with warming up and warming up your body. This will speed up the metabolism (metabolism) of the body and prepare the muscles for training.

Warming up is very important, as it prevents injury. You need to spend just a couple of minutes and do:

1. March in one place, raising the thigh for 45-60 seconds. Better to do at the maximum pace.
2. Jogging in place for 1-2 minutes. Imitation of running at a low pace will speed up blood circulation throughout the body.
3. Swing your hands in front of you until you feel a warming burning sensation in your shoulders.

Exercise Slimming Abdomen

Each person once rocked the press and dreamed of dice. Much to the chagrin, it should be noted that not all exercises are equally effective. For each exercise, there is a place in the training program and your own pace and technique.

The mistake of a person who chooses an exercise for the press is in the choice of a more complex and artsy exercise. This is wrong, because sometimes the simplest and most famous exercise has a better effect than two new ones.

So, here are some exercises to do to lose weight belly:

1. Torso turns on the floor. Lying on your back, place your hands behind your head. Raise the legs into the air and bend them at the knees. In this case, the hips should be vertical. On the exhale, lift the elbow to the opposite knee in turn 12-17 times. This exercise involves the lateral abdominal muscles.
2. Twisting the torso. Lying on your back bend your legs. Hands behind head. On the exhale, tear off the shoulder blades from the floor while maintaining the position of the elbows to the side. Lift the shoulder blades should be rounded back. To do 15-17 repetitions. After keeping the body in a bent position for 20-25 seconds. This addition will enhance the effect of exercise and speed up the process of losing weight.
3. Lifting and twisting the torso on the bench. In order to do this exercise you need a bench or chair. Lying on your back, put your legs on the chair. In this position, the knees should face upwards. Hands behind the head, elbows looking to the side. Tear off the shoulder blades from the floor, keeping the position of the elbows. After 20-30 repetitions we continue the exercise, by twisting, touching the right elbow of the left knee and the left elbow of the right knee.
4. Lifting the legs on the bench. This exercise involves the lower divisions of the rectus abdominis muscle (lower dice). Sit on the edge of a chair or bench to begin this exercise. Put your hands behind you. Put your straight legs in front on the floor. Raise your legs, bending them at the knee, trying to get your knees to the shoulder joints.

A set of exercises for slimming the abdomen, sides, hips and buttocks

Effective exercises for losing weight of the abdomen, sides and lads look the same way:

1. "Lizard". Exercise involves the muscles of the abdomen, buttocks, back, and in a small degree of arms. Sitting on the floor, arms behind. Raise the buttocks as high as possible above the floor, caving in the back. In this case, the head is thrown back. Keep your legs straight. To facilitate the exercise, you can put your hands away from the buttocks, but it is worth noting that the closer your hands are to your buttocks, the more your muscles tighten.
2. "Scissors". Sitting on the floor, the back is flat. Hands on the back. Raise the legs 45 degrees above the floor. Hold for 10 seconds. After, without lowering the legs, dilute and reduce them within 15-25 seconds. Exercise is desirable to do with the back in the position of a slight backward tilt. This will give the maximum load on the problem muscles of the abdomen and hips. The lower the back slope and the smaller the angle between the floor and the legs, the greater the difficulty of the exercise.
3. Lifting the knees in the position of the prone position. Training involves the muscles of the trunk and lower limbs. Standing in the position of lying down (stand as in a push-up exercise), the back is even, raising each knee in turn to the stomach as high as possible first, tending the maximum number of repetitions to the shoulder of the same name. Then to the opposite shoulder the maximum number of repetitions.

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

Classes with hulahupu suitable for girls of any age. They are very simple to perform and quite effective even at home.

It is not necessary to purchase expensive training equipment for training the muscles of the trunk and hips. It is enough to buy a gymnastic hoop or hula hoop and systematically do the exercises listed below.

1. Slopes. An elementary exercise that activates the oblique abdominal muscles, external toothed muscle and intercostal muscles. Systematic training of this muscle group will significantly reduce the waist and make the silhouette of the figure more athletic. Leaning forward is worth doing with a perfectly flat back. This will strain the muscles along the spine, responsible for even posture. Execution: standing on the floor. Feet slightly apart. Straight arms hold the hula hoop over your head. Trying not to move the pelvis, perform the slopes in all 4 directions. 12-17 repetitions in both directions.
2. Turns. This exercise emphasizes the load on the oblique internal and external abdominal muscles. Since you need to hold the pelvis still included the muscles of the buttocks and hips. Feet put wide. Hands hold hulahup ahead at chest level. Without moving the pelvis, at the expense of 1 turn to the right with the hoop, at the expense of 2 - to its original position. Do not alternate sides. First, do 13 repetitions in one direction, then a similar amount in the other direction.
3. Swing feet. This exercise involves the maximum number of muscle groups: the muscles of the back, legs, arms, abdomen. Execution: standing on the floor. Hands above hold hula hoop. Trying to keep your back not moving, we swing our feet 60-90 degrees forward, sideways, backwards. Legs alternately on 12-22 repetitions in both directions.

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

Squats - the best exercise for the load on the gluteus and thigh muscles. Take dumbbells in hand. From a standing position, step forward with your right foot. And we sit down so that the left knee touches the floor, and the angle in the knee joint of the right leg is not less than 90 degrees (this is a safe angle when the load on the knee joint). We repeat in turn for both legs 13 times.

Next, proceed to classes with the ball. The best exercise with a ball that trains all the muscle groups of our body is “Airplane on the ball”.

A large load in the exercise of this exercise are the muscles of the buttocks, abdomen and back. It will increase the tone of your body and will definitely improve your mood, since you can’t call this exercise boring.

"Airplane on the ball": position the ball on a flat surface. Lay your stomach on the ball, keeping your arms and legs on the floor.

When you take a comfortable position, try to simultaneously pull your arms and legs off the floor. At the same time, it is important that all the body and limbs are on the same level. Hold this position for about 30 seconds.

Breathing exercises for slimming the abdomen at home

1. Breathing through the diaphragm (breathing through the abdomen) is a preparatory exercise for the next item. It will prepare your muscles for the load and prevent convulsive reactions from overstrain. Fulfillment: while inhaling, you stick out the stomach, while exhaling, you draw the stomach in, squeezing the air out of the body.
2. Vacuum is a universal exercise to increase the elasticity of your figure, as well as to reduce the waist. Such an action can be performed not only at home, but at any time at work. It is done in a prone position, standing, sitting, and also on all fours (the most difficult option). The technique is quite simple. Accept the desired position. We inhale and as we exhale, we draw a belly in, hold our breath for a couple of seconds at the initial stage. Classes start with 1 time per day and increase the number and duration as desired.

Tips for trainers and nutritionists for effective abdominal slimming

The deposition of excess fat on the abdomen has always been a problem for men and women of any age. Superfluous calories are immediately deposited for some reason.

In order to keep yourself in shape and look attractive by the spring-summer season, you need to start training at least 4-6 months later. Lose weight specifically in a certain area, our body is not able to.

We drop extra pounds gradually and evenly from all parts of the body. Therefore, your workouts should include power and aerobic exercise on the entire body.

And at the end of the workout do targeted exercises on problem areas. Training is better to do several times a week for one and a half hours.

To enhance the effect of training, try to change your diet. 2 hours before a workout, it is better to eat complex carbohydrates (boiled cereals), and protein foods (boiled meat, egg) 90 minutes after the session.

Drink more plain water, both during exercise and outside. Reduce the use of flour and sweet products.

You can lose weight! If you really want this, good luck will always be with you. Love yourself, and others will also fall in love with you!

In the next video - another set of exercises for slimming the abdomen and sides.

Watch the video: Workouts for Women : How to Lose Belly Fat with Exercises (May 2024).