Abdominal and side exercises to remove fat from the waist. Effective training

Exercises for weight loss on the sides and abdomen allow you to achieve a slim and beautiful waist and lose weight.

Causes of low back fat

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

Sometimes there are other reasons for their appearance:

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

To avoid excess fat on the waist and sides, you need to follow a few steps:

• Nutrition should be proper and balanced. The number of meals should be 4-5. You need to exclude harmful products.
• Training needs to be integrated into everyday life. They should alternate: energy day, cardio day.
• Sometimes bowel cleansing is necessary.
• 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?

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

There are several options for measuring body fat:

Method	Description
1. Body mass index.	You can use your body mass index to find out if you have excess body fat. It is calculated as follows: body weight in kg divided by the height squared as indicated in cm. If the value obtained is more than 25, then the person is overweight. It is believed that the norm is from 18, 5 to 25. But all these values ​​also depend on age.
2. The ratio of 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 at the hips. The ideal ratio is 0, 7. Anything above the norm is considered excess fat.
3. Waist circumference.	An acceptable indicator is the size of the waist from 80 to 89 cm. If the value is higher, it is necessary to deal with this problem.

How to choose exercises for the sides and abdomen

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

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

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

Exercise Features

Side and abdominal exercises have several functions:

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

Warm up

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

Warm-up must include:

• cardio exercises;
• work with joints (from head to toe);
• small plot;
• breathing work.

The whole workout is done at a moderate pace and without pulling. Before doing the exercises for the sides and waist, they should spend more time in the warm-up.

Example of a pre-workout warm-up exercise:

1. Works on site.
2. Tilting your head in a circle.
3. Mill exercise.
4. Attacks.
5. Exercise to restore the respiratory system.

Select

Lateral and abdominal exercises have many variations. They also include crunches, which are one of the famous exercises for working on the abdominal muscles.

They are great for removing side fat and reducing waistline. The position of the back in a slightly folded position is important for twisting. Such training must be carried out with the obligatory observance of the technique of execution, otherwise the desired result will not be achieved. There are several twisting options.

They are all aimed at pumping various muscles in the abdomen and sides:

• back;
• regularly;
• inclined;
• country;
• with raised lower limbs.

Regular presses 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 hands are behind the head.
• Lift your chest as you exhale. The groin remains on the floor and the head does not move.
• All movements should be performed with the help of 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.
• Do 2-4 sets of 10-15 reps.

Back crunches

In reverse crunches, the lower press is switched on.

Reverse torsions are performed slightly differently:

• You need to take a position on the mat. Put your hands behind your head. Raise your legs bent at the knees so that they become parallel to the surface.
• As you exhale, pull your knees toward your chest, your lower back, and your pelvis should be off the floor.

• Hold for 2-3 seconds. and inhale and return to the original state.
• Perform 2-4 reps 10-15 times.

Inclined crunches

Hair twists work well on the side and outline the waist.

• Lie on the mat. Bend the right leg at the knee and place the left leg on the right.
• The right arm is behind the head, the left is stretched forward.
• As you exhale, extend your right elbow to your left knee.
• Return if inhaled.
• After a few repetitions, change position and rotate to the other side.

Bending the legs

The curvature of the legs or the corner pays more attention to the upper and lower abdomen:

• Take a lying position. The back is firmly pressed to the floor, and the arms are located either behind the head or crossed on the chest. Raise your legs above the floor and bend at the knees, forming a right angle.
• As you exhale, lift your rounded back and tighten your legs slightly.
• Try to reach your knees with your head, not your chin.
• Do not tear off the lower back. Fix for a few seconds.
• Take the starting position with your breath.

Side crunches

Side curls help to 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 mat. Put your hands behind your head. Legs bent at right angles, turn right.
• When you exhale, your body rises, your lower back and head are not involved.
• When inhaling, lie back down.
• Do a few repetitions and switch sides.

Twisting the motor

The exercise bike not only works as a side press, but also develops the muscles of the whole press:

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

Inverted board

The board exercise is multifunctional. It can be done every day. Its advantage is that it takes a little time for the board, but gives an excellent result. Many muscles are involved in the performance process, depending on the option.

The board exercise has many different functions:

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

The hip joint plate allows you to work on the stomach and sides:

• Stand in a regular trunk. Emphasis on the elbows, the soles of the feet. It is not necessary to raise the pelvis and head strongly.
• Rotate the pelvis to the right. The leg to the knee will be on the floor and the thigh will be in a hanging position. The left leg is on the right.
• Return to straight position.
• Switch the country. The inversion is performed on exhalation.
• Perform such turns 20-50 times.

Inversion bar

The rotating board allows you not only to strengthen the muscles of the whole core, but also to train the stomach and sides:

• Take a position like a regular board. Focus on the elbows, feet on the toes. The pelvis and head should not be raised.
• Turn your body to the left and raise your left right arm above your head. The legs do not change position.
• Return to normal position.
• Repeat on the right side.
• Number of repetitions from 20 to 50.

Turn attacks

Leg falls allow you to train your gluteus and leg muscles. And if you add twists to that, then the lateral abdominal muscles are involved in the process.

There is nothing difficult in this exercise:

• Spread your legs and arms slightly on your body.
• Throw 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 your left foot.
• Do 2-3 reps 15-20 times.

Side turns

Another well-known and simple exercise is side turns. They help to remove the sides and work with the hair. For best effect, use a dumbbell in the arm where the tilt will take place.

The exercise is done as follows:

• Spread your legs shoulder-width apart, keeping your back straight.
• One hand should be on the belt and the other will extend over the head to the incline.
• Do not bend your lower back, bend to the side as low as possible.
• The movements are performed sequentially in one way or another.

Exercise the vacuum

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:

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

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

This activity is best done in the morning before meals or at night before bed.

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

• Resume breathing slightly and repeat.
• Run 2-3 sets of 10-15 seconds.

Raise the legs of the chair

Seat lifts use the lower abdomen and upper thighs.

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

• Sit on a chair or bench. But not on the whole surface, but on the edge. Keep your back straight. The hands are held on the seat of the chair.
• While exhaling, raise your legs, but not too high.
• Reduce as you inhale.
• Run at least 20-25 times.

Walk

Walking is the most accessible physical activity. Refers to cardio workouts. To lose weight by walking, you need 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. In the process of walking during this time about 300-400 calories are expended. 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 absorbs energy from the breakdown of carbohydrates. Then glycogen comes into play. And somewhere in 40-45 minutes. the body absorbs body fat.

The best results are achieved in the morning, because during this time the metabolism is faster. It is recommended to have breakfast shortly before training. Always have water with you. And as before any physical activity, you need to warm up to warm up your body.

Jogging

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

For jogging, the heart rate should be around 120. It is best to do jogging in the evening for 40-60 minutes. It is not recommended to exercise more, as the body absorbs energy from fat stores after about 40 minutes. and lasts 10-15 minutes. In addition, energy will be replenished by 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 the organs and tissues receive more oxygen.

Interval jogging is the most suitable for weight loss, which includes alternating fast and slow paces in one workout. Running this way burns more calories than running. During a fast pace you need almost 2 times more energy. Moving to a slow pace allows you to recover a bit.

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

Cardio workouts

Exercises for the sides and abdomen will be more productive in cardio training. Cardio training is an essential part of the fat loss process. They speed up metabolic processes and contract muscles.

Virtually all of the body's muscles are used during cardio. This workout should last more than 30 minutes. Pulse reading depends on the chosen exercise.

Cardio workouts that can help remove excess weight from the waist and sides include:

• swimming;
• works;
• jogging;
• jump rope;
• cycling;
• aerobics class;
• 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 path to weight loss. During swimming, all the muscles of the body are involved. For 60 minutes of active training the body burns about 350-500 calories.

Swimming helps you fight excess weight in the waist and sides. By visiting the pool 2-4 times a week and following proper nutrition, you can achieve a slim waist.

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

For those who do not know how to swim and do not have different styles, water aerobics will be an excellent helper in the formation of the waist. Exercise in water to lose weight on the abdomen and side will help to pump up the abdominal muscles.

Post-workout stretching

Exercises for the sides and abdomen, like any other physical activity, should end with stretching. Stretching exercises help your muscles recover from the exercises and release tension. The duration of the stretch is about 5 minutes. After an intense workout, you must first return your heart rate to normal and only then start driving.

Example of post-workout stretching exercises:

1. Exercise "Cat".
2. Lean to your feet.
3. Bend your arms over your head.

Exercises in the gym

Fitness exercises for the sides and abdomen can also be done in the gym. A characteristic 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;
• rowing simulator;
• ellipsoid;
• stepper;
• fitball;
• hoop;
• barbell;
• weights.

The circuit training will help to achieve the best effect when several exercises are performed and the rest between them is about 15-20 seconds. The training plan should include not only cardio exercises but also strength training.

Example of a pair of gym exercises:

1. Side bends with dumbbells.
2. Rowing machine operation.
3. Crunching on a bench.
4. Hanging leg rotation.

Typical errors

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

• When twisting, it is important to work the muscles of the abdomen and back, not to stretch your head.
• Sometimes the exercises are done incorrectly, which affects the end result.
• It's not the number of repetitions that matters, it's the quality of the performance.
• Strength training should alternate with cardio and always give your 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 avoid problems and tone the body.
• Avoid starting with a heavy load, it is better to choose low repetitions and short distances for running or walking. You can increase the intensity of your workout every day.
• You can often find a time when a person does sports but does not follow a proper diet. This must be done together, then it will be possible to achieve the desired. And so the muscles will appear, but they are not visible behind the layer of fat.

Exercises aimed at the abdomen and sides will help you return them to normal and remove excess body fat. For such training you can use additional devices that will help increase efficiency.