The sides and stomach are a favorite place for fat cells to accumulate.Losing weight in this area of the body is quite difficult, but doable.You need to choose the appropriate exercises and follow the tips given in this article.By the way, most of these exercises can be performed at home, without the use of exercise equipment.
To choose the right exercises, you need to know which muscles are located in this area of the body.The abdomen and sides are formed by the following muscles.
- External oblique.It goes from the lateral surface of the ribs downwards and to the midline of the abdomen.Bends the body, participates in turns and bends.
- Internal oblique.Located under the outer one.It comes from behind the iliac crest and is fan-shaped along the midline.Performs bending, turning, tilting.
- Transverse.Deep.Runs from the inside of the ribs from back to front and to the midline.Tightens the stomach, participates in twisting.
- Straight.Runs from the sternum down on either side of the midline.Divided by jumpers into segments that can contract independently.Bends the body forward.
The best abdominal exercises
The main exercises that give a toned stomach are: crunches, leg raises and planks.
Crunches
Can be performed at the beginning and at the end of the workout.Do 15-20 repetitions in 3 sets.The main point is that the back should be hunched, not straight.You can use weights, dumbbells, a barbell disc, etc.
The rectus muscle works.At home, you can use an ironing board for this.The more the board is tilted, the more force is required to perform the exercise.
Lie upside down on a bench, legs behind the bench, knees bent.Raise your body towards your legs, trying to press against your hips.The back is rounded.You can lower back completely onto the board or not all the way.
The rectus rectus muscle works, as well as the external oblique muscle.Lie on the floor, raise your legs and place them on a bench (chair).Raise your body, trying to touch your head to your knees.Round your back as much as possible.You can lower yourself completely or without touching the floor.Arms crossed or behind the head (heavier option).
Other options: on the floor with legs extended and knees bent.The mechanism is the same: twist, trying to reach your knees with your forehead.
The rectus muscle works, as well as the gluteal, external oblique, and back muscles.There are several options for implementation.You can stand on the floor, lean forward as much as possible and rest your roller on the floor.Tightening your muscles, roll the roller towards your feet, then back.
Another option for the starting position.Get on your knees, rest your roller on the floor.Raise your feet up.Move the roller towards your knees, contracting the muscles.
Leg Raise
When performing exercises, the rectus muscle is at work.Repeat 10-15 times, do 2-3 approaches.
Easiest climb.Lie on your back, clasp your hands, bend your legs slightly.The more your legs are bent, the easier it is to do and the less the load.You can raise your pelvis and hold for a couple of seconds.
Another option: lie on an inclined surface (head up).
Sit down.Raising your legs, try to twist.The chest and legs move towards.Legs are slightly bent, do not straighten completely and do not touch the floor.
The best exercises for the sides
Let's consider several effective exercises where the oblique muscles are included in the work.Should be performed 15-20 times/2-3 approaches.
The ideal exercise for the waist.Lie on your side.Stretch the arm you are lying on along the floor forward, leaning on it.Place your other hand behind your head (place it on the back of your head).Bend the leg that is on the floor slightly;the other, on the contrary, straighten.Twist, reaching your elbow to your knees.
Place the stick on your shoulders from behind and hold it with your hands by the ends.Rotate your body left and right.The head is motionless, and so is the pelvis.Do rotations for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your arms along your body.When bending to the side, do not move the pelvis.The dumbbell should be in the hand in which the bends are made.You can raise your arms with one dumbbell up.
Plank exercise: how to do it correctly
Highly effective exercise.It has an effect on several muscle groups.Promotes fat burning, especially when alternating with dynamic exercises.Execution time: from 10-15 seconds to two minutes.
There are many ways to do a plank.When performing them, the back should be straight, hands strictly under the shoulders.All options include contraindications: you cannot do the plank if you have diseases of the joints of the shoulders, arms, or lower back.
Lie on your stomach.Place your palms under your shoulders and rest your toes on the floor.Straighten your arms, raising your body above the floor.Lean only on your palms and toes.The body should be completely above the floor.You can not straighten your arms completely and lean on your elbows.
Options:lean your hands or feet on a fitball, bend your knees and lean on your knees, raise or move one leg to the side, stretch your arm forward or to the side, simultaneously extend your arm and lift your leg, and others.You can do a reverse plank: rest on your palms and heels, your torso is raised above the floor, your face is turned up.
Tips for successful weight loss
You will get results faster if you follow the tips below.
While performing gymnastics for the sides and abdomen, add exercises for other muscles.This will increase blood flow in other parts of the body and will promote the rapid breakdown of fat.
Taking L-carnitine before exercise will have an excellent effect.This amino acid captures fat that enters the bloodstream from fat cells during exercise.On its own, it cannot enter the cellular mitochondria for breakdown and, after “circling” throughout the body, it returns back to the places of deposition.
L-carnitine does not give him such an opportunity and “accompanies” him to the place of decay.Energy is released, which gives strength to perform large numbers of repetitions.
When losing weight on your stomach and sides, you need to eat little and often.This will cause a more intense metabolism, and food will no longer be stored “in reserve.”
Don't get carried away with your daily workouts.It is enough to do exercises 3-4 times per week.Don't lift heavy weights right away.Remember the saying: “The slower you go, the further you will go.”Be beautiful!