What exercises are effective for losing weight on the abdomen and sides at home

Everyone loves beautiful, slim 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 for losing weight on the abdomen and hips.

Anatomical features of the muscles of the anterior surface of the abdomen

Before moving on to the exercises, it is necessary to know the main anatomical characteristics and functions of the muscle groups of the abdomen and hips. The rectus muscle is located along the white line of the abdomen.

This muscle is responsible for the precious abdominal cubes. To the side of the rectus abdominis, the external and internal oblique muscles lie on top of each other. It is the study of these muscles that will shorten the waist and remove unnecessary "ears" from jeans.

Important to know!

Any workout necessarily begins with warming up and warming up the body. This will speed up the body's metabolism (metabolism) and prepare the muscles for training.

Warming up is very important as it prevents injuries. You just have to take a couple of minutes and do:

1. March to one point, lifting the thigh high for 45-60 seconds. Better to do it at full speed.
2. Jog in place for 1-2 minutes. Simulating running at a slow pace accelerates blood circulation throughout the body.
3. Swing your arms in front of you until you feel a warm, burning sensation in your shoulders.

Exercise to lose weight

Everyone once pumped abs and dreamed of nuts. To our great regret, it should be noted that not all exercises are equally effective. Each exercise has its place in the training program and the desired pace and technique.

The mistake of a person who chooses an exercise for printing is to choose a more complex and imaginative 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 to do to lose weight on your stomach:

1. Turn your torso on the floor.Lying on your back, put your hands behind your head. Raise your legs in the air and bend them at the knees. In this case, the hips should be vertical. As you exhale, lift your elbow to the opposite knee in turn 12-17 times. This exercise engages the lateral abdominal muscles.
2. Torsion of the bust.Lying on your back, bend your legs. Hands behind your head. As you exhale, tear the shoulder blades off the floor while keeping the position of the elbows to the side. Raise your shoulder blades by rounding your back. Do 15-17 repetitions. Then hold the torso in a bent position for 20-25 seconds. This supplement will enhance the effect of the exercise and speed up the weight loss process.
3. Tall and curls of the trunk on the bench.To do this exercise you need a bench or a chair. Lying on your back, put your shins on a chair. In this position, the knees should be pointing upwards. Hands behind head, elbows pointing to the side. Lift your shoulder blades off the floor, keeping your elbows in place. After 20-30 repetitions, we continue the exercise by rotating, touching the left knee with the right elbow and the right one in turn with the left elbow.
4. Raise your legs on the bench.This exercise involves the muscles of the lower rectus abdominis (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. Raise your legs, bending them at the knee joint, trying to reach the shoulder joints with your knees.

A series of exercises to lose weight in the abdomen, hips, hips and buttocks

Effective exercises to lose weight on the abdomen, hips and legs look like this:

1. Lizard.The exercise uses the muscles of the abdomen, buttocks, back and, to a small extent, the arms. Sitting on the floor, hands behind. Lift the buttocks as high as possible above the floor, bending in the back. In this case, the head is thrown back. Keep your legs straight. To facilitate the exercise, you can move your hands away from the buttocks, but it is worth noting that the closer the hands are to the buttocks, the more the muscles tighten.
2. Scissors.Sitting on the floor with your back straight. Hands resting behind. Raise your legs 45 degrees off the floor. Hold the position for 10 seconds. Then, without lowering your legs, spread and lower them for 15-25 seconds. It is recommended to perform the exercise with your back in a slightly backward position. This will put maximum stress on the problematic muscles of the abdomen and hips. The lower the inclination of the back and the smaller the angle between the floor and the legs, the greater the difficulty of the exercise.
3. Raise the knees to the supine position.The training involves the muscles of the trunk and lower limbs. While in the supine position (standing is like in a flexion exercise), the back is straight, lift each knee in turn towards the stomach as high as possible, seeking first the same shoulder for the maximum number of repetitions. Then to the opposite shoulder, the maximum number of repetitions.

Exercises with sports equipment are rightly considered more effective and more interesting to perform.

The 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 the muscles of the trunk and hips. It is enough to buy a gymnastic hoop or hula hoop and systematically do the exercises listed below.

1. Tracks.An elementary exercise that activates the oblique muscles of the abdomen, the external serratus muscle and the intercostal muscles. Systematic training of this muscle group will significantly reduce the waist and make the silhouette of the figure more athletic. Forward bends should be done with a perfectly flat back. This will stretch the muscles along the spine, which are responsible for maintaining an even posture. Execution: standing on the floor. Legs slightly apart. Straight arms hold the hula hoop above the head. Trying not to move the pelvis, we perform curves in all 4 directions. 12-17 repetitions in both directions.
2. Turns.This exercise emphasizes the load on the internal and external oblique abdominal muscles. Since it is necessary to keep the pelvis immobile, the muscles of the buttocks and hips are activated. Spread your feet. Hands hold the front hula hoop at chest level. Without moving the pelvis, at the expense of 1 we turn right with the circle, at the expense of 2 - in the starting position. We do not alternate sides. First, do 13 reps in one direction, then the same amount in the other direction.
3. Swing your legs. This exercise uses the maximum number of muscle groups: back muscles, legs, arms, abdomen. Execution: standing on the floor. Hands up hold a hula-hoop. Trying to keep the back still, we swing the legs 60-90 degrees forward, sideways, back. Kick alternately for 12-22 repetitions in both directions.

The next exercise is with dumbbells (at home, dumbbells can be replaced with anything heavy of the desired weight).

Squats are the best exercise to load the buttocks and thighs. Take the dumbbells in your hand. From a standing position, step forward with your right foot. And we sit down so that the left knee touches the floor and the angle of the knee joint of the right leg was at least 90 degrees (this is a safe angle when loading the knee joint). We repeat in turn for both legs 13 times.

So, let's start with the ball. The best exercise with a ball, which trains all muscle groups in our body, is "Airplane on a Ball".

The muscles of the buttocks, abdomen and back receive a great load during this exercise. It will boost 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 with your stomach on the ball, keeping your hands and feet flat on the floor.

When in a comfortable position, try to lift your arms and legs off the floor at the same time. In this case, it is important that the entire torso and limbs are at the same level. We hold this position for about 30 seconds.

Breathing exercises for weight loss at home

1. Diaphragm breathing(belly down breathing) is a preparatory exercise for the next step. It prepares the muscles for stress and prevents convulsive reactions from overexertion. Fulfillment: inhaling you protrude your stomach, exhaling you pull the stomach into you, squeezing the air out of your body.
2. Voidis ​​a versatile exercise to increase the firmness of your figure, as well as to reduce the waist. This action can be performed not only at home, but at any time at work. It is done in a lying, standing, sitting and even on all fours position (the most difficult option). The technique is quite simple. We take the desired position. We inhale and, as we exhale, bring the stomach into ourselves, hold the breath for a couple of seconds in the initial phase. Start the lessons once a day and increase the number and duration as you wish.

Tips from trainers and nutritionists for effective belly weight loss

Storing excess abdominal fat has always been a problem for men and women of all ages. The excess calories are immediately deposited there for some reason.

To keep fit and look attractive for the spring-summer season, you need to start training at least 4-6 months in advance. Our body is unable to lose weight specifically in a certain area.

We lose the extra pounds gradually and evenly from all parts of the body. Therefore, your workouts should include strength and aerobic exercise for the whole body.

And at the end of the workout, do targeted exercises for problem areas. Workouts are best done several times a week for an hour and a half.

Try changing your diet to improve the effect of the exercise. 2 hours before training, it is best to consume complex carbohydrates (boiled cereals) and protein foods (boiled meat, eggs) 90 minutes after exercise.

Drink plenty of plain water, both during and outside of training. Reduce your consumption of flour and sugary foods.

Try to avoid soda and sugary drinks. Shift your main meal to the morning.

You can lose weight! If you really want it, luck will always be with you. Love yourself and others will fall in love with you too!