Everyone loves beautiful and slender bodies. We always envy a handsome man with an athletic figure. Don't blame everything on genetics. Man creates his own body!
This article describes the most popular and effective exercises to lose weight on the abdomen and sides.
Anatomical characteristics of the muscles of the anterior surface of the abdomen
Before moving on to the exercises, you need to know the main anatomical characteristics and functions of the abdominal and lateral muscle groups. The rectus muscle is located along the white line of the abdomen.
This muscle is responsible for the dear abdominal cubes. Next to the rectus abdominis muscle, the external and internal oblique muscles are on top of each other. It is the study of these muscles that will reduce the waist and remove unnecessary "ears" over the jeans.
Important to know!
Any workout necessarily starts with warming up and warming up the body. This will speed up the body's metabolism (metabolism) and prepare the muscles for training.
Warm-up is very important as it prevents injuries. You just need to spend a few minutes and do:
- March in one place, lifting your thigh high for 45-60 seconds. Better to do it at the maximum pace.
- Running in place for 1-2 minutes. Simulating running at a slow pace will speed up blood circulation throughout the body.
- Swing your arms in front of you until you feel a hot burning sensation in your shoulders.
Exercise to lose belly
Everyone once pumped their abs and dreamed of data. To our dismay, it should be noted that not all exercises are equally effective. Each exercise has its place in the training program and its own desired pace and technique.
The mistake of those who choose an exercise for the press is to choose a more complex and fanciful exercise. This is wrong, because sometimes the simplest and most famous exercise has a better effect than two new ones.
So, here are the exercises you need to do to lose belly weight:
- Turn your torso on the floor.Lying on your back, place your hands behind your head. Lift your legs in the air and bend them at the knees. In this case, the hips must be vertical. As you exhale, raise your elbow to the opposite knee, in turn, 12 to 17 times. This exercise involves the lateral abdominal muscles.
- Twisted torso.Lying on your back, bend your legs. Hands behind your head. On exhalation, pull your shoulder blades off the floor, keeping your elbows to the side. Lift the shoulder blades by rounding the back. Do 15-17 repetitions. Then, hold the torso in a bent position for 20-25 seconds. This supplement will increase the effect of exercise and speed up the weight loss process.
- Elevations and curves of the trunk on the bench.To do this exercise, you need a bench or chair. Lying on your back, place your shins on a chair. In this position, the knees must point upwards. Hands behind your head, elbows pointing to the side. Lift your shoulder blades off the floor, keeping your elbows in position. After 20-30 repetitions, we continue the exercise, rotating, touching the right elbow to the left knee and the left elbow to the right, in turn.
- Raising your legs on the bench.This exercise involves the lower abdominal rectus muscles (lower cubes). To begin this exercise, sit on the edge of a chair or bench. Put your hands on your back. Place your legs straight in front of the floor. Lift your legs, bending them at the knee joint, trying to reach the shoulder joints with your knees.
A set of exercises to slim the abdomen, flanks, hips and buttocks
The effective exercises to lose weight on the abdomen, sides and legs are like this:
- "Lizard".The exercise uses the muscles of the abdomen, buttocks, back and, to some extent, the arms. Sitting on the floor with your hands behind you. Lift your buttocks as high as possible above the floor, bending your back. In that case, the head is thrown back. Keep your legs straight. To facilitate exercise, you can move your hands away from your buttocks, but it is important to note that the closer your hands are to your buttocks, the more your muscles become tense.
- Scissors.Sitting on the floor with your back straight. Hands propped back. Lift your legs 45 degrees above the floor. Hold for 10 seconds. Then, without lowering your legs, open and lower them for 15 to 25 seconds. The exercise is preferably done with the back in a slightly tilted back position. This will give maximum stress to the problem muscles in the abdomen and hips. The lower the inclination of the back and the lower the angle between the floor and the legs, the greater the difficulty of the exercise.
- Lift your knees in the supine position.Training involves the muscles of the trunk and lower extremities. Standing in the supine position (standing is like a push-up exercise), the back is straight, lift each knee in turn to the stomach as high as possible, first aiming at the shoulder of the same name for the maximum number of repetitions. Then, for the opposite shoulder, the maximum number of repetitions.
Sports equipment exercises are rightly considered more effective and interesting to perform.
Hula hoop lessons are suitable for girls of any age. They are very simple to implement and quite effective, even at home.
It is not necessary to buy expensive gym equipment to train your torso and hips muscles. Just buy a hula hoop or hula hoop and systematically do the exercises listed below.
- Slopes.An elementary exercise that activates the oblique muscles of the abdomen, the external toothed muscle and the intercostal muscles. Systematic training of this muscle group will significantly reduce the waist and make the figure more athletic. Forward bends must be made with the back perfectly flat. This will tension the muscles along the spine, which are responsible for maintaining a uniform posture. Execution: standing on the floor. Legs slightly apart. Straight arms hold the hula hoop over your head. Trying not to move the pelvis, we made curves in all 4 directions. 12-17 repetitions in both directions.
- Turns.This exercise emphasizes the load on the internal and external abdominal oblique muscles. Since you need to keep your pelvis still, the muscles in your buttocks and hips are activated. Drop your feet. The hands hold the hula hoop in front, at chest level. Without moving the pelvis, at the expense of 1, we turn to the right with the bow, at the expense of 2 - to the starting position. We don't switch sides. First, do 13 repetitions in one direction, then the same amount in the other direction.
- Swing your legs. This exercise uses the maximum number of muscle groups: muscles of the back, legs, arms, abdomen. Execution: standing on the floor. The hands at the top are holding a hula hoop. Trying to keep the back still, we swing our legs 60-90 degrees forward, sideways, backward. Kicks alternately for 12-22 repetitions in both directions.
The next exercise is with dumbbells (at home, the dumbbells can be replaced by anything heavy with the desired weight).
The squat is the best exercise to load your buttocks and thighs. Take dumbbells in your hand. Standing, take a step forward with your right foot. And we sit so that the left knee touches the floor and the angle at the knee joint of the right leg is at least 90 degrees (this is a safe angle when carrying the knee joint). We repeat in turn for both legs 13 times.
Next, let's start with the ball. The best exercise with the ball, which trains all the muscle groups in our body, is the "Airplane on the ball".
The muscles of the buttocks, abdomen and back receive a large load during this exercise. This will increase your body tone and definitely improve your mood, as boring is definitely not an exercise.
Airplane on the ball: place the ball on a flat surface. Lie on your stomach on the ball, keeping your hands and feet on the floor.
When you're comfortable, try to lift your arms and legs off the floor at the same time. In this case, it is important that the entire trunk and limbs are at the same level. We hold this position for about 30 seconds.
Breathing exercises to lose belly at home
- Diaphragm breathing(abdominal breathing) is a preparatory exercise for the next step. It prepares your muscles for stress and prevents convulsive reactions from overexertion. Satisfaction: when you inhale, you project the stomach outward; as you exhale, it pulls your stomach into you, expelling air from your body.
- Vacuumis a versatile exercise to increase the firmness of your figure, as well as to reduce your waist. This action can be performed not only at home, but at any time at work. It is done in a lying, standing, sitting position and also on all fours (the most difficult option). The technique is quite simple. We take the desired position. We inhale and, as we exhale, draw our stomach into us, hold our breath for a few seconds in the initial stage. Start classes once a day and increase the number and duration as desired.
Tips from coaches and nutritionists for effective belly weight loss
Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are immediately deposited for some reason right there.
To stay in shape and look attractive for the spring-summer season, you need to start training at least 4 to 6 months in advance. Our body is not able to lose weight specifically in a certain area.
We eliminate those extra pounds gradually and evenly in all parts of the body. Therefore, your workouts should include aerobic and strength exercises for the entire body.
And at the end of the training, do exercises aimed at problem areas. Workouts are best done several times a week for an hour and a half.
Try changing your diet to increase the effect of exercise. 2 hours before training, it is best to eat complex carbohydrates (cooked cereals) and protein foods (cooked meat, eggs) 90 minutes after exercise.
Drink more pure water, during and outside training. Reduce the use of flour and sugary foods.
Try to avoid soft drinks and sugary drinks. Transfer your main meal in the morning.
You can lose weight! If you really want to, luck will always be with you. Love yourself and others will fall in love with you too!