Effective exercises for slimming the abdomen and sides

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

There are several areas that are most difficult to correct with exercise. These include the stomach and sides. But for women, some exercises for losing weight have been developed specifically for the abdomen and sides, which can help to defeat unwanted volumes even at home. It is important to train systematically and follow some rules.

Training principles for slimming the abdomen and sides

It is important to understand that exercise and repetitions will vary from person to person. For those who are overweight, cardio will be important in the first place in order to get rid of an impressive layer of fat. In the first period, you should not lean on strength exercises and pump muscles.

The first stages will be good:

1. Hiking at a fast pace.
2. Swimming.
3. Jumping rope, if there are no contraindications (obesity, back problems).

Simultaneously with the cardio load, as soon as the body weight has become close to normal, you can connect strength exercises aimed at training the muscles of the press and back.

In order to get the desired result - weight loss plus strengthening the muscles of the abdomen and sides, you should combine cardio and strength exercises. This is one of the principles of training.

The second main point will be the regularity of the classes. To achieve results, it is important to train hard and not expect overwhelming results after a couple of weeks of training. Each organism has its own time. If you have been eating up your sides and stomach for years, it is foolish to expect that after a month of training your waist will become slim.

The abdomen and sides of almost everyone are the most difficult areas that lose weight last. You need to understand this and not give up, but go persistently towards the goal.

The next important point will be proper nutrition. Experienced nutritionists and fitness trainers say that nutrition comes first when trying to lose weight. But the elasticity and tightness of the muscles is achieved only by physical exertion. Therefore, it is important for women to combine the principles of proper, healthy nutrition and physical activity, including exercises to lose weight on the abdomen and sides at home or in the gym.

Summarize. For the fastest and most lasting result in the process of losing weight on the abdomen and sides, it is important for women:

1. Combine cardio and strength training.
2. Train systematically and constantly.
3. Eat properly.
4. To live an active lifestyle.
5. Train at an average pace without weighting.
6. Exercise at least 3-5 times a week.

Only if all the rules are observed together is a quick positive result possible.

Start training, warm up

At home, as in the gym or in group sessions, start your workout with cardio and warm-up. At home, running on the spot, brisk walking, or jumping rope will prepare you for your workout. Allow 10-15 minutes for this.

After it is necessary to stretch the joints:

1. Knead the shoulder joints by rotating the shoulders back and forth.
2. Next, make side bends. This warming up exercise is aimed not only at warming up the muscles, but also at strengthening them. This involves the oblique muscles of the abdomen and the latissimus dorsi, which form the thin waistline and the feminine curve of the back.
3. Warm your knees and ankles with a twist.
4. After a warm-up, which is necessary even for training at home, we proceed to special exercises for losing weight and strengthening the abdominal and lateral muscles for women.

A set of exercises with their own weight

Various planks are very effective in the fight against excess volumes on the abdomen and sides. Classic version of the plank:

1. Starting position: on the floor, lean on your elbows and on the toes of your feet, spread your legs shoulder-width apart, connect your hands in front of you, relax your neck.
2. The time spent in such a position should be at least 30-60 seconds.
3. Do the bar daily for 3 sets.

The side plank is aimed specifically at the lateral muscles of the press and back:

1. Starting position: lie on your left side, rise on your left arm bent at the elbow, raise your right hand and put it behind your head.
2. The duration of holding the bar is from 30 to 60 seconds.
3. Do the same in the other direction.

Plank with raising arms and legs:

1. The starting position is like a classic plank, only you need to rely not on your elbows, but on your hands.
2. Raise alternately your left arm and right leg, then your right arm and left leg.
3. Perform 20 lifts for 3 sets.

Drop-down bar:

1. Starting position as in the previous plank.
2. Raise, pulling back your right hand, as if opening upward. At the same time, the legs do not change position, the feet tilt slightly.
3. Repeat 20 times 3 sets.

Another effective exercise that is aimed at maintaining the shape of the abdomen, sides and other zones is push-ups:

1. It must be performed in the starting position, like a classic plank. Hands apart shoulder-width apart, legs in the same position.
2. Next, you should bend your elbows and lower your chest to the floor as low as possible.
3. Then we return to the starting position.
4. Ideally, push-ups should be done off the floor. But for beginners, push-ups from a wall, from a table or chair, sofa, from any surface and height from which you can start, are quite suitable. Then go lower and lower, and then to the floor.

Exercises for raising the legs help to reduce the volume in the abdomen and sides:

1. Lie on the floor, on your back, with your arms behind your head or at your sides. Raise your straight legs up and slowly lower.
2. Scissors. Starting position as in the previous exercise. Raise your straight legs 45 degrees from the floor, spread your legs to the sides and cross them.
3. Lie on your back, bend your knees, lean on your feet, spread them shoulder-width apart.
4. Raise your ass up and down.

Perform each of these exercises at an average pace for 3 sets. Each set has 15-20 reps.

Abdominal vacuum

A very effective and effective exercise for losing weight on the abdomen and sides for women, which can be easily done at home without any additional devices, is considered to be a vacuum in the abdomen. It is borrowed from oriental practices and gives quick and good results. An exercise is designed to work out the internal muscles of the abdomen, which cannot be trained with any other exercise. They are the ones who will tighten the belly and keep it flat.

Basic rules for performing abdominal vacuum:

1. Exercise should be done daily 1-3 times a day.
2. The first execution of the vacuum is in the morning on an empty stomach after going to the toilet.
3. You can do this exercise after training and before bed.

We make a vacuum of the abdomen as follows:

1. Take a starting position.
2. Exhale slowly.
3. Breathe in through your nose.
4. Exhale slowly again, completely emptying the lungs of air.
5. Hold your breath, do not inhale.
6. Pull your stomach in as much as possible. Try to pull your belly all the way down to your chest.
7. Hold for a few seconds. In the beginning it will be 3-5 seconds.
8. Release your stomach, inhale.
9. Take a break of 30-40 seconds and repeat.
10. You need to complete 3-5 approaches.

The starting position for this exercise can be different:

1. Lying on your back, hands along the body or just below the hip joint on the legs.
2. Sitting with legs down or in lotus position.
3. Standing straight, palms on the legs at the base of the hip joint.
4. Standing, bending your knees slightly and resting your palms on your hips. The back should be kept straight in any position.

Slimming hoop

The hoop is a simple affordable sports equipment. Simple exercises with it will help women lose weight and gain a slimmer belly and waist at home.

Everyone can twist the hoop at the waist. It's simple enough. It is important to twist it in both directions so that the result is even. First to the right, then the same amount of time to the left, or vice versa.

The weight of the hoop matters:

1. For beginners who have not been involved in any sports before, a hoop weighing about 1 kg is suitable.
2. For those who previously went in for sports at least did exercises, irregularly, from time to time it is better to choose a hoop of 1, 3-1, 5 kg.
3. For those who lead an active lifestyle, are engaged in physical education, fitness is regularly suitable for a hoop of 2, 3 kg.

Regular training with the hoop gives you pretty quick results.

Disc "Grace" for slimming the abdomen and sides

Another sports equipment that many have at home is the "Grace" disc. This is a flat double disc on which you need to stand with your feet and rotate the body at a fast pace to the left and right. Experts say about the high efficiency of training on this disc.

In order to get rid of unwanted volume on the abdomen and sides, exercising on the disc, it is important to follow some rules:

1. Train at least 3, 5 times a week.
2. The duration of the workout should be 30-40 minutes per day.
3. Perform the exercise correctly: at a fairly fast pace, perform rotations with the abdominal muscles, keeping your hands in front of your chest.
4. In combination with proper nutrition, this type of workout will be useful and will help to find beautiful shapes of the abdomen and waist.

Exercises with dumbbells or any weight

As a weight at home, you can use:

• small dumbbells;
• eggplants with water;
• even 1 kg packs of salt or sugar.

That is, everything that you find at home of a suitable weight, that you can take in your hand. Do not take too heavy dumbbells, the weight should be minimal.

The exercises will be as follows:

1. Body tilts to the right and left. To do this, you need to stand in a position with feet shoulder-width apart, arms with dumbbells lowered at the sides. Next, bend one by one to the right, straighten, then left, straighten. At the same time, the arms are lowered at the sides and do not change their position.
2. For the next exercise, you will need a bench or sofa edge. Place your left knee and left hand on a bench or sofa edge. The right arm with the dumbbells is lowered straight down at shoulder level.
3. Raise your right arm, bending it at the elbow. Do the same on the other side, leaning on your right hand and knee and lifting your left hand off the dumbbells.
4. Pick up dumbbells, bend your elbows and connect the dumbbells in front of your chest. Legs shoulder-width apart, buttocks and abdomen are pulled in. Rotate the body left and right slowly in turn.

These exercises train your oblique abdominal muscles and back muscles well. They contribute to the fact that the sides will become tighter, folds will be removed. Exercise at a moderate pace. Choose the weight of dumbbells or any weights you can handle, do not increase it.

Do 3 sets of each exercise. In the approach, perform 15-20 times.

What not to do when losing weight on the abdomen and sides

In order to lose weight in the abdomen and sides, you should not do:

1. Any twists. They give an increase in muscle mass and volume in the waist and abdomen.
2. Use heavy weights for exercises with dumbbells or weights. The large weight of the shells will help build muscle mass, which will visually increase the volume of the waist, abdomen and sides.
3. Neglect any physical activity. Any activity during the day will help you achieve your goal.
4. Lead a sedentary or sedentary lifestyle.
5. To abuse carbohydrates, flour products. Exercise alone will not bring the desired result if you eat the wrong way.

If you follow all the recommendations and prohibitions, then the effect of exercising over problem areas will not be long in coming.

But for a lasting result, do not cancel training, as soon as you notice a decrease in volume and the formation of beautiful feminine curves, continue in the same spirit and let classes become a style of your life.

After workout

After physical training and working out problematic hon, you can enhance the effect with massage or some other manipulations:

1. Massage the abdomen and sides with a roller.
2. Wraps for 20 minutes on the abdomen with cling film with clay or aromatic oils.
3. Vacuum massage of the abdomen and sides with cans.
4. Dry brush massage method. Rubbing and stroking dry skin with a dry brush with natural bristles.

This is all that at home will help women achieve the best results in losing weight on the abdomen and sides after performing special exercises.