Exercises to get rid of belly and waist fat on the sides. Effective exercises

4 November 2020

Exercises with the sides and abdomen slimming allow you to achieve a slim and beautiful waist and get rid of extra pounds.

Causes of fat in the year

Fat deposits do not always occur due to excess food intake.

Sometimes there are other reasons for their origin:

Slow metabolism;
genes;
Pregnancy;
hormonal disorders;
disease;
stress;
age;
incorrect posture;
Lack of physical activity;
eating large amounts of food;
Excessive consumption of sweets and excessive amounts of fast carbohydrates.

Here are a few steps to avoid excess fat on the waist and cheeks:

Meals should be proper and balanced. The amount of food should be 4-5. Harmful products should be excluded.
It is necessary to include training in daily life. They need to change: Power 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 massage.

How to determine the amount of fat?

Fat supply should be for a woman's body. They protect the internal organs and are involved in many processes. However, everything should be fine.

There are several ways to measure body fat:

Using a tape measure, measure the wide and narrow part of the leg at the navel. And distribute the waist weight on the thigh. The ideal ratio is 0, 7. Anything above the norm is considered excess 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 height squared, indicated by cm. If the accepted value is more than 25, then the person is overweight. The norm is considered to be 18. 5 to 25. But all these meanings also depend on age.
2. The ratio of the abdomen to the thigh.
3. Waist circumference.	The acceptable waist size is from 80 to 89 cm. If the value is higher, solving this problem is necessary.

How to choose exercises for the sides and abdomen

It is necessary to select exercises for the waist and sides, which are aimed at working the oblique muscles of the abdomen. They have to use the press.

You should include the following types of exercises in your workout:

wraps in different designs;
bending exercises;
Existence of turnaround and turnaround in training;
Aerobic activity.

The girl exercises in the abdomen and sides to lose weight

Exercise Features

Side and abdominal exercises have several properties:

It is essential to follow the correct execution technique.
Warm up before and after exercise is mandatory.
We need to pay more attention to the heart, but also do not forget about strength training.
There should be at least 3 lessons per week.
Exercises for the waist and sides should consist of a load aimed at developing the upper and lower press as well as the oblique muscles.
Special attention should be paid to vacuum drills.
Fitball is perfect for reducing stress on the spine.

warm up

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

Warm-up should include:

Cardio workouts;
work with joints (from head to toe);
small section;
Breathing work.

The whole exercise is performed at a moderate pace and without shaking. They should spend more time warming up before doing side and waist exercises.

Example of a warm-up exercise before a workout:

On-site launch.
Tilt your head in a circle.
mill drill.
Lungs.
Exercise to restore the respiratory system.

Irony

Side and abdominal exercises have many variations. This also includes crutches, which are one of the most popular abdominal exercises.

They are perfect for removing fat from the sides and straightening the waist. The position of the spine in a slightly bent position is important for scrolling. Such training must be carried out with the obligatory observance of enforcement techniques, otherwise the desired result will not be achieved. There are several scrolling options.

All of them are aimed at pumping different muscles of the abdomen and sides:

inverted;
regular;
inclined;
side;
with raised lower limbs.

Regular presses are actively working on the upper press.

Classic corrections should be made as follows:

has limbs bent at the knees, feet on the floor, hands behind his head.
Lift your chest while exhaling. The waist remains on the floor and the head does not move.
All movements should be performed using the abdominal muscles.
Hold for 2-3 seconds in this position. The press muscles should be tense.

When inhaling, lower yourself and relax.

Make 2-4 sets of 10-15 repetitions.

reversal techniques

In reverse, the lower press is enabled.

Reverse reversals take place slightly differently:

You must occupy a position on the carpet. Put your hands behind your back. Lift the legs bent at the knees so that they are parallel to the surface.

Stop for 2-3 seconds. And return to the original position while inhaling.
Perform 2-4 repetitions 10-15 times.

Indirect presses

Indirect deviations work well on pages and outline the waist.

Start on the carpet. Bend the right leg at the knee and the left leg at the right.
The right arm is extended behind the head, the left in front.
When exhaling, stretch your right elbow toward your left knee.
Return if inhaled.
After a few repetitions, change position and turn to the other side.

Turn the foot

The curvature or angle of the leg pays more attention to the upper and lower abdomen:

Hold the position. The back is firmly pressed to the floor, while the arms are positioned either behind the head or crossed at the chest. Raise your legs above the floor and bend at the knees, creating a right angle.
Try to reach the knees with the head and not the chin.
Do not destroy the lower back. Adjust for a couple of seconds.
Hold your starting position with your breath.

Lateral presses

Lateral curves promote the development of the oblique muscles of the abdomen and are responsible for lumbar formation.

This exercise is based on the following principle:

You have to lie on the carpet. Put your hands behind your back. Legs bent at right angles, turn right.
When exhaling, the body moves, lower back and head do not participate.
As you inhale, lean back.
Do a few repetitions and change sides.

Bicycle winding

Exercise bike works not only as lateral cramps, but also develops the entire press muscles:

Press your back to the floor, place your hands behind your head. Lift the bent legs, creating a right angle.
Raise the shoulder blades and round the spine to the opposite knee of the right elbow. At the same time, the right leg is straightened. We repeat the movement with the left elbow.
Medium tempo is best.

Curved plank

Plank exercise is versatile. This can be done every day. Its plus is that the plank takes a little time, but gives excellent results. Many muscles are involved in the performance process, it depends on the option.

Fitness training has many different functions:

allows you to strengthen the muscles and, at the same time, puts a small load on the spine.
Plank reduces back pain and strengthens the muscle corset.
A few minutes of this activity speeds up metabolic processes and burns more calories than crushing or curling.
Thanks to the plank you can get an equal posture.
Plank increases flexibility and develops balance.

The plank at the base of the thigh allows you to work on the stomach and sides:

Stand on a normal plank. The focus is on the elbows, feet on the toes. Strictly raising the pelvis and head is not necessary.
Turn your pelvis to the right. The leg will be on the floor up to the knee, and the thigh will be hanging. Left leg to right.
Return to the correct position.
Switch side by side. The hand is held on the exhale.
Perform such turns 20-50 times.

reversal lane

Rotating plank allows you to not only strengthen the entire core of the muscles, but also work the stomach and sides:

Take a position like a normal plank. Focus on the elbows, feet on the toes. Pelvis and head lift are not required.
Turn your body to the left and raise your left right arm above your head. The legs do not change position.
Return to normal.
Repeat everything on the right side.
Number of repetitions from 20 to 50.

Langs with a turn

Leg tips allow you to build muscle on the buttocks and legs. And if you add a twist to that, then the lateral muscles of the abdomen are involved in the process.

Nothing complicated in this exercise:

Spread your legs slightly, arms across your body.
Rejoice with your right foot at a right angle. The left leg is slightly bent at the knee.
The back is in the correct position. The arms are extended forward. You can pick up a ball or dumbbells.
Turn your body to the right.
Return to the starting position.
Repeat the movement with the left foot.
Do 2-3 repetitions 15-20 times.

Side curves

Another well-known and simple exercise is lateral bending. They help to remove the sides and work indirectly. For best effect use a dumbbell in the hand where the tilt will occur.

Exercise is done like this:

Spread your legs away from your shoulders, with your back straight.
One hand should be on the belt and the other should be tilted to the top.
Do not bend the back of the waist, lean to the side as low as possible.
movements are performed alternately in one direction and then in the other.

Exercise Vacuum

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

Using a vacuum you can achieve the following result:

waist reduction;
Get rid of visceral fat;
Remove the stretched abdomen;
Develop your abdominal muscles;
Reach a flat stomach;
Reduces back pain.

For this exercise, it is important to inhale and exhale properly and to stay in the abdomen.

This activity is best done in the morning or at bedtime.

Choose a comfortable position (lying down, sitting or standing, you can also sit on all fours).
Take a deep breath through your nose. In this case, the abdomen should be enlarged.
Exhale through mouth. The abdomen is strongly pulled out. Breathing is held.
Stay in this position for about 10-15 seconds.
Exhale slowly and relax your stomach.

Take a deep breath and repeat.
Perform 2-3 seconds for 10-15 seconds.

The leg of the chair is raised

Seat elevators use the lower abdomen and upper thighs.

This can be done not only at home but also during a break from work.

Sit on a chair or stool. But not on the whole surface, but on the edge. Your back is straight. The hands wrestle in the seat.
Raise your legs while exhaling, but not too high.
When inhaling, lower again.
Run at least 20-25 times.

Walking

Walking is the most accessible physical activity. This includes cardio workouts. To lose weight you need to walk at a moderate pace for about an hour or 4, 5-7 km.

Pulse is also important. This should be 50-70% higher than usual. About 300-400 calories are expended in the walking process at this time. To achieve weight loss results, you need to walk every day or every other day.

Excess fat does not disappear immediately while walking. First, the body receives energy from the breakdown of carbohydrates. Then comes glycogen. And somewhere after 40-45 minutes. The body absorbs body fat.

The best results are achieved in the morning because at this time the metabolism is faster. It is advisable to eat a little before exercise. Always have water with you. And as before any physical activity, it is necessary to warm up to keep the body warm.

jogging

Jogging differs from regular jogging in that the speed is low: about 5-7 km / h, and the leg is completely flat. This type of cardio workout is suitable for beginners who are capable of endurance training and muscle training. Unlike regular jogging, jogging puts little pressure on the joints.

The heart rate for jogging should be around 120. It is best to do jogging for 40-60 minutes in the evening. It is not advisable to exercise more, because the body receives energy after about 40 minutes from the supply of fat. And it lasts 10-15 minutes. In addition, energy is replenished from protein present in the muscles.

in progress

Jogging is a form of cardio exercise. It is very important to breathe properly to reduce the pressure on the cardiovascular system and the organs and tissues to receive more oxygen.

For weight loss, it is best to run at intervals that include alternating fast and slow paces in one workout. So jogging burns more calories than jogging. At a fast pace, you need almost 2 times more energy. Walking at a slow pace allows you to recover a little.

For

jogging to help you lose weight, you should run at least 3 times a week. The duration of such a lesson should be 25-30 minutes. By running the correct interval, you can do this in 60 minutes. Lose up to 800 calories.

Cardio Exercises

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

Virtually all the muscular systems of the body are used during cardio. This exercise should last longer than 30 minutes. The heart rate reading depends on the exercise selected.

Cardio exercises that will help you lose extra pounds at the waist and sides include:

Swimming;
run;
jogging;
jump rope;
bicycle;
aerobics class;
walk;
Ice skating or skiing.

Swim

Swimming in the pool is good for your figure. Exercising in water speeds up your metabolism, which is a direct way to lose weight. Swimming involves the entire muscular system of the body. For 60 minutes of active exercise, the body burns about 350-500 calories.

Swimming can help you avoid extra pounds on your waist and sides. By visiting the pool 2-4 times a week and following proper nutrition, you can achieve a lean year.

Swimming in different styles is most effective. This will help involve all the muscles in the work. Cool water burns more energy, so the body requires more calories to improve heat.

For those who do not know how to swim and do not know different styles, water aerobics will be an excellent assistant in waist formation. Exercising in water to lose weight in the abdomen will help you to pump up the abdominal muscles.

Stretching after exercise

Side and abdominal exercises, like any other physical activity, should end with stretching. Stretching exercises help the muscles to release from exercise and tension. The duration of the stretch is about 5 minutes. After intense exercise, you must first return your pulse to normal, and only then begin to crash.

Example of post-workout stretching exercises:

Practice "cat".
Slopes up to the feet.
raised his hands above his head.

Work out in the fitness room

Side and abdominal exercises can also be done in the fitness room. A characteristic of performing waist and side weight exercises is that there you canuse various exercise machines and additional equipment:

Treadmill;
Exercise bike;
rowing simulator;
ellipsoid;
stepper;
Fitball;
hoop;
barbell;
Dumbbells.

Circular training will help you achieve the best effect when several exercises are performed and the break between them is about 15-20 seconds. The curriculum should include not only cardio workouts but also strength training.

Examples of some workouts in the gym:

Side curves with dumbbells.
Work on rowers.
Catch the chairs.
hanging leg rotation.

Typical errors

Many people who aim to lose weight and lose fat make mistakes:

When rolling, it is important to work the muscles of the abdomen and spine and not to stretch the head.
Sometimes exercises are done incorrectly, which affects the end result.
Not only the number of repetitions but also the quality of the performance is important.
vigorous exercise should be replaced by cardio and always give the body a chance to relax.
Many people do not pay enough attention to heating and cooling. And they are an important element in helping to avoid problems and tone the body.
Avoid starting with a heavy load, choosing a small number of repetitions and running or walking a short distance is better. You can increase the intensity of exercise every day.
You can often encounter a moment when a person goes in for sports but does not follow proper nutrition. This must be done together, then it will be possible to get the desired. So the muscles appear, but they are not visible beyond the fat layer.

Exercises for the abdomen and sides will help maintain their normal posture and remove excess body fat. For such training you can use additional equipment that will help increase efficiency.