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

4 November 2020

Sherly Nuñez Acosta

Side and abdomen slimming exercises allow you to achieve a slim, beautiful waist and shed extra pounds.

Causes of the appearance of fat in the waist area

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

Sometimes there are other reasons for them to occur:

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

To avoid excess fat around the waist and sides, there are some steps to follow:

Nutrition must be correct and balanced. The number of meals should be from 4 to 5. You should exclude harmful products.
It is necessary to incorporate training into daily life. They should alternate: a day of energy, a day of cardio.
Sometimes it is necessary to clean the intestines.
After sleeping, 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 internal organs and participate in many processes. However, everything should 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 fat on your body. It is calculated as follows: body weight in kg divided by height squared, indicated in cm. If the value obtained is greater than 25, then the person is overweight. The norm is considered to be 18, 5 to 25 years. But all these values also depend on age.
2. The proportion of the 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 by the hip. The ideal ratio is 0. 7. Anything above the norm is considered excess fat.
3. Waist circumference.	An acceptable indicator is considered a waist size of 80 to 89 cm, if the value is greater, it is imperative to address this problem.

How to choose exercises for the sides and abdomen

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

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

spins in various layouts;
bending exercises;
presence of twists and turns in training;
aerobic activity.

The girl performs an exercise to lose weight on the abdomen and sides.

Exercise functions

The lateral and abdominal exercises have several characteristics:

It is necessary to follow the correct execution technique.
Warming up before and stretching after training is mandatory.
We should pay more attention to cardio, but also not forget about strength training.
There must be at least 3 lessons per week.
A set of 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 the vacuum exercise.
A fitball is perfect for reducing stress on the spine.

Heating

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.

The warm-up should include:

cardiovascular exercise;
work with joints (from head to legs);
small stretch;
work of breathing.

All training is done at a moderate pace and without jerking. Before doing the exercises for the sides and waist, they need to spend more time warming up.

An example of a pre-workout warm-up exercise:

Running instead.
Bow your head in a circle.
Mill exercise.
Lunges.
Exercise to restore the respiratory system.

Turns

Side and abdominal exercises have many variations. This also includes sit-ups, which are one of the most popular abs exercises.

They are ideal to remove fat from the sides and slim the waist. To turn, the position of the back in a slightly bent position is important. Such training should be carried out with mandatory observance of the execution technique, otherwise the desired result will not be achieved. There are several twisting options.

All of them are intended to pump different muscles of the abdomen and sides:

inverse;
regular;
oblique;
side;
with elevated lower limbs.

Regular sit-ups work actively on the upper press.

Classic sit-ups should be performed as follows:

The limbs are bent at the knees, the feet are on the ground, and the arms are behind the head.
As you exhale, lift your chest. The back remains on the ground and the head does not move.
All movements must be performed using the abdominal muscles.
Hold for 2-3 seconds in this position. The muscles of the press should be tight.
As you inhale, lower yourself down and relax again.
Do 2-4 sets of 10-15 reps.

Reverse Crunches

In reverse crunches, the lower press is involved.

Reverse spins are done a bit differently:

You need to take a position on the mat. Put your hands behind your head. Raise your legs bent at the knees so they are parallel to the surface.
Exhaling, pull your knees towards your chest, your lower back and pelvis should be off the ground.

Hold for 2-3 seconds. and when inhaling, return to the initial state.
Perform 2-4 repetitions 10-15 times.

Oblique abs

Oblique abs work well on the sides and outline the waist.

Lie down on the rug. Bend the right leg at the knee and place the left leg over the right.
The right arm is behind the head, the left is extended forward.
As you exhale, stretch your right elbow toward your left knee.
Come back if inhaled.
After a few repetitions, change positions and turn to the other side.

Leg curl

The flexion or corner of the leg pays more attention to the upper and lower abs:

Turn upside down. The back is firmly pressed against the floor and the arms are located behind the head or crossed over the chest. Raise your legs off the ground and bend your knees at a right angle.
As you exhale, lift your rounded back and squeeze your legs slightly.
Try to reach your knees with your head, not your chin.
Don't rip your lower back. Fix for a couple of seconds.
With a breath, take the starting position.

Side crunches

The side crunches 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 have to lie down on the mat. Put your hands behind your head. Legs bent at right angles, turn right.
As you exhale, the body rises, the lower back and the head are unaffected.
As you inhale, lie down.
Do a couple of reps and switch sides.

Turn the bike

The exercise bike not only works as lateral abs, but also develops the muscles of the entire press:

Press your back against the floor, place your hands behind your head. Raise your bent legs at a right angle.
Raising the shoulder blades and rounding the back, we stretch our right elbow to the opposite knee. At the same time, the right leg is stretched. We repeat the movement with the left elbow.
A moderate tempo is best.

Turned plank

The plank exercise is versatile. It can be done every day. Its advantage is that it takes a little time to iron, but it gives an excellent result. Many muscles participate in the running process, depending on the option.

The plank exercise has many different functions:

Allows you to strengthen the muscles and at the same time provides a small load on the spine.
The plank 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 spinning.
Thanks to the plank, you can achieve an even posture.
The plank increases flexibility and develops balance.

The hip pivot board allows you to work on the stomach and sides:

Position yourself on a normal table. Emphasis on elbows, feet over toes. It is not necessary to lift the pelvis and head forcefully.
Rotate your pelvis to the right. The leg up to the knee will be resting on the floor and the hips in a hanging position. The left foot is on the right.
Return to the straight position.
Switch sides. The twist is done on the exhale.
Perform these spins between 20 and 50 times.

Inversion bar

The rotating table allows you not only to strengthen the muscles of the whole body, but also to exercise the stomach and sides:

Take a position like a normal table. Focus on your elbows, your feet on your toes. It is not necessary to lift the pelvis and head.
Turn your body to the left and raise your left right arm above your head. The legs do not change position.
Returns to normal position.
Repeat everything on the right side.
Number of repetitions from 20 to 50.

Lunges with twists

Leg lunges allow you to exercise the muscles of your glutes and legs. And if you add twists to this, then the lateral muscles of the abdominal part are involved in the process.

There is nothing difficult in this exercise:

Spread the legs and arms a little along the body.
Lunge forward with your right foot at a right angle. The left leg is slightly bent at the knee.
The back is straight. The arms extend forward. You can take a ball or dumbbells in your hands.
Turn your body to the right.
Returns to the starting position.
Repeat the movement with your left leg.
Do 2-3 reps 15-20 times.

Side curves

Another simple and well-known exercise is side bends. They help remove the sides and work with the obliques. For the best effect, use a dumbbell in the hand where the incline will take place.

The exercise is done like this:

Spread your legs shoulder-width apart, keep your back straight.
One hand should be on the belt, the other will be stretched overhead towards the slope.
Don't bend your lower back, bend to the side as low as possible.
The movements are performed alternately in one way or another.

Vacuum cleaner for exercise

The vacuum is a breathing exercise that engages the abdominal muscles. They shrink and give the desired result.

With a vacuum cleaner, you can achieve the following result:

reduce the waist;
get rid of visceral fat;
remove a stretched belly;
exercises the abdominal muscles;
achieve a flat stomach;
reduces back pain.

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

This activity is best done in the morning before meals or in the evening before going to bed.

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

Catch your breath a bit and repeat again.
Perform 2-3 sets of 10-15 seconds.

Chair leg elevation

Chair lifts use the lower abs 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 entire surface, but on the edge. Keep your back straight. The hands grip the seat of the chair.
As you exhale, raise your legs, but not too high.
As you inhale, lower yourself down again.
Run at least 20-25 times.

Walk

Walking is the cheapest physical activity. It refers to cardiovascular training. To lose weight by walking, you need to walk at a moderate pace for about an hour or 4. 5-7 km.

Pulse is also important. It should be 50-70% higher than usual. In the process of walking, around 300 to 400 calories are expended during this time. To achieve weight loss results, you must walk every day or every other day.

When walking, excess fat does not disappear immediately. First, the body gets energy from the breakdown of carbohydrates. Then glycogen comes into play. And somewhere after 40-45 minutes. the body absorbs fat deposits.

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

Jogging

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

For jogging, the heart rate should be around 120. It is best to jog at night for 40-60 minutes. Exercising more is not recommended, as the body draws energy from fat stores after about 40 minutes. and lasts 10 to 15 minutes. Also, the energy will be replenished from the protein of the muscles.

Running

Running is a form of cardiovascular exercise. It is very important to breathe correctly so that the pressure on the cardiovascular system decreases and the organs and tissues receive more oxygen.

For weight loss, interval jogging is best, featuring alternating fast and slow paces in a workout. Running like this burns more calories than running. During a fast pace, you need almost 2 times more energy. Going at a slow pace allows you to recover a bit.

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

Cardio exercises

Side and abdominal exercises will be more productive with cardiovascular workouts. Cardiovascular training is an essential part of the fat loss process. Accelerate metabolic processes and contract muscles.

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

Cardio workouts that can help shed extra pounds from your waist and sides include:

swim;
running;
jog;
jump rope;
cycling;
aerobics class;
walking;
ice 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. At the time of swimming, all the muscles of the body are involved. During 60 minutes of active training, the body burns between 350 and 500 calories.

Swimming helps you fight the extra kilos around your waist and sides. By visiting the pool 2-4 times a week and observing proper nutrition, you can achieve a slim waist.

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

For those who cannot swim and do not have different styles, water aerobics will be an excellent assistant in training the waist. Exercising in the water to lose weight on your abdomen and sides will help strengthen your abdominal muscles.

Post-workout stretch

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

Example of post-workout stretching exercises:

Exercise "Cat".
Slopes down to the feet.
Hands clasped above the head.

Fitness classes

Side and abdominal exercises can also be performed in the gym. A performance feature of a waist and side weight loss workout is that there you canuse various additional simulators and devices:

treadmill;
exercise bike;
rowing simulator;
ellipsoid;
step by step;
fitball;
hoop;
slash;
dumbbells.

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

An example of a couple of exercises in the gym:

Dumbbell lateral push-ups.
Working on a rowing machine.
Sit-ups on the bench.
Hanging leg rotation.

Typical errors

Many people who have set goals to lose weight and lose fat make some mistakes:

When turning, it is important to work the muscles of the abdomen and back, and not to stretch the head.
Sometimes exercises are performed incorrectly, which affects the final result.
It is not the number of repetitions that matters, but the quality of performance.
Strength training should be alternated with cardiovascular exercises and always give the body a chance to rest.
Many people don't 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 a low number of repetitions and a small distance for running or walking. You can increase the intensity of your workout every day.
You can often come across a time when a person plays sports, but does not observe proper nutrition. 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 targeting the abdomen and flanks will help them return to normal and shed excess body fat. For such training, you can use additional devices that will help increase efficiency.