Exercises for losing weight on the abdomen and sides

Ideal abs are important for men and women equally.However, getting rid of fat deposits in the abdominal area is quite difficult.Regular exercise in the gym or at home, proper nutrition, and cosmetic procedures are required.

The compilation of an effective set of exercises for the abdominal and side muscles must be approached taking into account the individual characteristics of the body, the level of physical fitness and the desired final result.

Exercises for the abdomen and sides: nuances of training

The main mistake made by novice athletes is the idea that the flatness of the abdomen directly depends on the development of the abdominal muscles.However, this is a misconception.The strength of the abdominal muscles does not in any way affect the appearance of the abdomen.A layer of subcutaneous fat will simply hide the worked muscles from the eyes of others.And you will have to forget about the ideal figure.

Considering this point, you need to know and adhere to some nuances in training.

Tips and rules:

• Trainings are held 3 times a week or more.The notorious six-pack can only be achieved through daily physical activity.
• The optimal time for training is in the morning, since the body, rested at night, is tuned to the fruitful process of fat burning.
• Duration of training – 1 hour.It includes a twenty-minute warm-up.During it, the joints warm up, and cardio exercises start the process of fat breakdown.
• A set of abdominal exercises lasts 30 minutes.During this period, the muscle corset is worked out as much as possible.
• At the end of the workout, 5-10 minutes are spent stopping, aimed at stretching and elasticity of the muscles.
• The load is increased gradually, starting with light tasks and ending with intense exercises.
• Breaks between tasks are allowed within 30 seconds.
• Basic exercises for the abdominal muscles are performed in 3-4 approaches, 20-40 times each.
• It is forbidden to eat after exercise for 2 hours.
• Particular attention is paid to proper breathing, since the saturation of the blood with oxygen, and therefore the effectiveness of the exercises, depends on this.

Self-massage before training

Not many people know thatself-massage before exercise increases the effectiveness of training by 70%.During the massage, the abdominal muscles warm up, warm up and prepare for stress.

For 5 minutes, intensively “squeeze and unclench” the abdomen with your hands along the entire perimeter.To anesthetize the procedure, anti-cellulite creams with a high content of warming substances are used.

The massage is performed according to the following scheme:

• With your palms closed into a fist, work in a circle around the entire area of the sides and abdomen from bottom to top.Movements are made clockwise.
• Perform the same manipulations using a massage brush or mitten.

Aerobic warm-up before abdominal exercises

A warm-up program without load is called aerobic.Its task includes raising the tone of the body, stretching the muscles, and a general shake-up.

Exercises for aerobic warm-up: bending in different directions, turns, rotation of the body and torso, swinging the arms, squeezing the abdominal muscles.A basic set of warm-up exercises consists of 12-15 exercises for all muscle groups for a total duration of 7 to 15 minutes.

Home study program

The basis of exercises for defining the waist muscles are crunches.

Exercise 1. Regular crunch

1. Lie on your back, pulling your legs towards you, and tighten your abs a little.
2. Close your hands in a “lock” at the back of your head.
3. Slowly lift your shoulders off the floor by 15-20 cm and hold the position for 10 seconds.
4. Return to the floor, relaxing your abdominal muscles.

The elbows should be wide apart during execution and the chin raised up.

Number of repetitions – 10 times.

Exercise 2. For the upper abs

1. Sitting on the floor, spread your knees to shoulder level and bend them.
2. Place your arms in front of you in an extended position.
3. Lean 45° back with your entire torso, and fix your arms in front of you in a bent position, turning your fists towards you.
4. Hold the pose for 5 seconds and return to the starting position.

Number of repetitions – 10 times.

Exercise 3. For medium abs

1. Lie on your back, pulling your legs towards you and spreading them shoulder-width apart.
2. Place your hands behind your head, and place a cushion of blanket or towel under your lower back.
3. Lift your body off the floor to its maximum height and stretch your chin up.
4. Fix the pose and relax after 5 seconds.

Number of repetitions – 15-30 times.

Exercise 4. Leg raises for lower abs.

1. Lie on your back and raise your legs, bend them at the knees, parallel to the horizontal surface.Stretch your arms to the sides, fix them on the floor.
2. Slowly lift your hips off the floor 3-4 cm, while tensing your abs.The right angle at the knees remains unchanged.
3. Stay in the upper position for 3-5 seconds and return back.
4. The back and head should not rise with the pelvis.

Number of repetitions – 10 times.

Exercise 5

It is based on two exercises (No. 1 and 4).

1. Lie on your back and raise your legs, bend your knees parallel to the horizontal surface.Stretch your arms to the sides, fix them on the floor.
2. Tighten your abdominal muscles and stretch your head up towards your knees.
3. Legs at right angles, pelvis and shoulders lift off the floor.

Number of repetitions – 10 times.

Exercise 6. Side crunches

1. Lie on your back, pulling your legs towards you and spreading them to shoulder level.
2. Perform a twisting exercise, trying to reach your right shoulder to your left knee.The elbow should be out to the side.
3. The left elbow fixes the position, positioning itself on the floor for better balance.
4. Without stopping, perform alternating twists (10 times) to the sides, changing hands and elbows.
5. The pelvis does not rise.

Number of repetitions – 10 times.

Exercise 7. Lunges with crunches

1. Lie on your back and pull your legs close to your pelvis.
2. Close your hands at the back of your head and spread your elbows completely.
3. Slowly tighten your abdominal muscles, lift your shoulders and head off the floor, and pull the knee of your left leg towards your chest.
4. Next, straighten your knee completely and extend your leg forward.
5. Return to the starting position and change legs.

Number of repetitions – 10 times.

Exercise 8. “Bicycle”

1. Lie on your back and pull your legs close to your pelvis so that your heels touch it.
2. Close your hands at the back of your head and spread your elbows completely.
3. Slowly tense your abdominal muscles, bend your right leg at the knee and straighten it at an angle of 45° relative to the floor.
4. Try to reach your left knee with your right shoulder.
5. Without stopping, do the same with the opposite arm and leg.

Number of repetitions – 10 times.

Exercise 9. Circular rotations (for the entire abs)

1. Lie on your back, pulling your legs towards you, and tighten your abs a little.Knees bent.
2. Close your hands in a “lock” at the back of your head.
3. Lift your head and shoulders off the floor.
4. Perform circular movements in different directions 5 times through the right side, floor, left and knees.
5. The pelvis should be motionless.

Number of repetitions – 5 times.

Exercise 10. Backbending (common for the abs)

1. Get on your knees, rest your elbows on the floor.The foot is fixed only on the toes.
2. Lift both knees from the floor 5-10 cm and fix the pose.
3. Return to the previous position and rest for 5 seconds.
4. The back is straight all the time.

Number of repetitions – 10 times.

Exercise 11. For strong abs and abs

1. Lie on your stomach and raise your body on your toes and elbows.
2. Raise your right leg up in a straight position to hip level (to create a straight line from hips to heel) and fix it in this position for 3 seconds.
3. Repeat with the left leg.
4. Keep your body straight without bending at the waist.

Number of repetitions – 10 times.

Exercise 12. “Scissors” for the lower abs

1. Lie on your back, place your hands under your hips.
2. Lift your straight legs off the floor 25 cm and spread them apart as you exhale.
3. As you inhale, cross in front of you.
4. Do the exercise intensely and for as long as your body allows.

The exercise involves simulating the process of working with scissors.

Exercise 13/1.Leg swings to break down fats

1. Stand straight next to the wall and lean on it with your right hand.
2. Swing your left foot in different directions (20 times in each direction).
3. Switch arms and legs and perform the same exercise.

Exercise 13/2.Leg swings to break down fats

1. Lie on your side, resting your left elbow on the floor.
2. Perform upward swings with your right leg (20 times, 3 sets), without lowering your leg to the floor.
3. Change arm and leg.

Exercise 14. “Pendulum” for oblique muscles

1. Lie on the floor, put your arms along your body, and raise your straight legs up.
2. Lower both legs, brought together, to the right and left, without reaching the floor, imitating a pendulum.

Exercise 15. Plank for working the sides and abdomen, lower back and back muscles, hips, shoulders, arms

1. Lie on the floor, resting your elbows on it.
2. Raise your entire body on your elbows and toes and fix the position.
3. The torso should be straight.
4. Stay in the position for 30-60 seconds.

Number of repetitions – 3 times.

Features of effective twisting

Crunches are the basis for losing weight and defining your abdominal muscles.It is impossible to remove fat deposits from the abdomen and sides without these exercises.You need to start with basic sets, gradually complicating them after the body adapts to the loads.

There are heavy variations of crunches:

• Reverse.They differ in that during the exercise the legs are pulled towards the chest, and not towards the body.
• Double.The legs and torso rise at the same time.
• On an inclined bench.Regular crunches are performed on this device, but with the back rounded during the workout.
• Hanging.The athlete hangs on the horizontal bar, pulling his legs straight to his chest, and to the left/right of himself.

Tips for basic abdominal exercises

1. You should not fix your feet on a sofa or other surface, thereby making your task easier.This position will transfer the load from the abdominal muscles to other muscles.
2. Breathing should not be inconsistent with movements.The body rises as you exhale and falls as you inhale.
3. You should not tear your torso in the lumbar area from the horizontal surface.This leads to prolapse of intervertebral discs.
4. Make sure that the exercises are performed slowly, without sudden jerks.It is important to slowly and gently tense the necessary muscles to achieve the desired effect.

In conclusion

At home, as well as in the gym, it is quite possible to achieve positive dynamics and get a flat stomach.Depending on individual characteristics, convenient and effective exercises are selected that can be performed without much effort and a lot of time.