Everyone loves slim, beautiful 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 weight loss on the abdomen and sides.
Anatomical characteristics of the muscles of the anterior surface of the abdomen
Before proceeding to the exercises, it is necessary to know the main anatomical characteristics and functions of the muscle groups of the abdomen and sides. The rectus muscle is located along the white line of the abdomen.
This muscle is responsible for the beloved abs buckets. Next to the rectus abdominis muscle, the external and internal oblique muscles lie one above the other. It is the study of these muscles that will allow you to reduce the waist and remove unnecessary "ears" on jeans.
It is important to know!
Any training necessarily begins with a warm-up and warm-up of your 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 need to spend a couple of minutes and do:
- Walk in one place, lifting your thigh for 45-60 seconds. Better to do it at full speed.
- Run in place for 1-2 minutes. Simulating running at a slow pace will speed up blood circulation throughout the body.
- Move your arms in front of you until you feel a warm burning sensation in your shoulders.
Exercise to lose weight
Everyone once exercised their abs and dreamed of dice. To our chagrin, it should be noted that not all exercises are equally effective. Each exercise has its own place in the training program and its own desired rhythm 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 these are the exercises you should do to lose abdominal weight:
- Turn your torso on the ground.Lying on your back, place 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, raise your elbow to the opposite knee 12 to 17 times. This exercise engages the lateral abdominal muscles.
- Twisting the torso.Lying on your back, bend your legs. Hands behind the head. As you exhale, lift your shoulder blades off the floor while keeping your elbows out to the sides. Raise your shoulder blades by bending your back. Do 15 to 17 repetitions. Next, hold your torso in a bent position for 20-25 seconds. This supplement will enhance the effect of exercise and accelerate the weight loss process.
- Ups and trunk curls 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 should point up. Hands behind head, elbows pointing to the sides. Raise your shoulder blades off the ground, keeping your elbows in position. After 20-30 repetitions, we continue the exercise turning, touching the left knee with the right elbow and the right in turn with the left elbow.
- Raising the legs on the bench.This exercise engages the lower rectus muscles (lower hubs). To begin this exercise, sit on the edge of a chair or bench. Put your hands behind 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 set of exercises to slim the abdomen, sides, hips and buttocks
Effective exercises to lose weight on the abdomen, sides and legs look like this:
- "Lizard".The exercise uses the muscles of the abdomen, buttocks, back and, to a small extent, the arms. Sitting on the floor, hands behind. Raise your buttocks as high as possible above the floor, bending your back. In this case, the head is thrown back. Keep your legs straight. To make the exercise easier, you can move your hands away from your buttocks, but it's worth noting that the closer your hands are to your glutes, the more the muscles tense.
- Scissors.Sitting on the floor with your back straight. Hands resting behind. Raise your legs 45 degrees above the ground. Hold for 10 seconds. Then, without lowering your legs, spread them apart and lower them for 15-25 seconds. It is advisable to perform the exercise with your back in a slightly backward leaning position. This will put maximum stress on the problem muscles of the abdomen and hips. The lower the inclination of the back and the smaller the angle between the ground and the legs, the greater the difficulty of the exercise.
- Raise the knees in a supine position.The training involves the muscles of the trunk and lower extremities. Standing in the supine position (the position is like in a push-up exercise), the back is straight, lift each knee in turn towards the stomach as high as possible, first striving for 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.
Hula hoop classes are suitable for girls of any age. They are very simple to implement and quite effective even at home.
You don't need to buy expensive gym equipment to train your core and hip muscles. Simply buy a gymnastic hoop or hula hoop and consistently do the exercises listed below.
- Pending.An elementary exercise that activates the oblique muscles of the abdomen, the external dentate muscle and the intercostal muscles. Systematic training of this group of muscles will significantly reduce the waist and make the figure silhouette more athletic. Forward bends should be done with a perfectly flat back. This will tighten the muscles along the spine, which are responsible for maintaining a straight posture. Execution: standing on the ground. Legs slightly apart. The straight arms hold the hula hoop above the head. Trying not to move the pelvis, we make bends in the 4 directions. 12-17 reps in both directions.
- Turns.This exercise emphasizes the load on the internal and external oblique abdominal muscles. Since you must keep your pelvis still, the muscles in your buttocks and hips are activated. Put your feet wide open. The hands hold the hula hoop in front of the chest. Without moving the pelvis, at the expense of 1, we turn to the right with the hoop, at the expense of 2, to the starting position. We do not alternate sides. First, do 13 reps 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 ground. Hands on top are holding a hula-hoop. Trying to keep the back still, we swing our legs 60-90 degrees forward, sideways, backwards. Kick alternately for 12-22 reps in both directions.
The next exercise is with dumbbells (at home, the dumbbells can be replaced with any heavy object of the desired weight).
Squats are the best exercise to stress your glutes and thighs. Take dumbbells in hand. From a standing position, step forward with your right foot. And we sit so that the left knee touches the ground, and the angle at the knee joint of the right leg is at least 90 degrees (this is a safe angle when loading the knee joint). We repeat in turn for both legs 13 times.
Next, we start with the ball. The best exercise with a ball, which trains all the muscle groups in our body, is the "Plane over the ball".
The muscles of the buttocks, abdomen and back are heavily loaded during this exercise. It will tone up your body and definitely improve your mood as boring is definitely not exercise.
Airplane on ball: place the ball on a flat surface. Lie down with your stomach on the ball, keeping your hands and feet on the ground.
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 to lose abdominal weight at home
- Diaphragm breathing(abdominal breathing) is a preparatory exercise for the next step. Prepares your muscles for stress and prevents seizure reactions from overexertion. Realization: while inhaling, you pull out the stomach, while exhaling, you push the stomach towards yourself, squeezing the air out of the body.
- Suckingis 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 performed in a lying position, standing, sitting and also on all fours (the most difficult option). The technique is quite simple. We take the desired position. We take a breath and, as we exhale, we bring our stomach towards us, we hold our breath for a couple of seconds in the initial stage. Start classes once a day and increase the number and duration as desired.
Tips from trainers and nutritionists to effectively lose weight in the abdomen
Storing excess belly fat has always been a problem for men and women of all ages. The excess calories are deposited immediately for some reason right there.
To stay fit and look attractive for the spring-summer season, you need to start training at least 4-6 months in advance. Our body cannot specifically lose weight in a certain area.
We eliminate those extra pounds gradually and evenly from all parts of the body. Therefore, your workouts should include strength and full-body aerobic exercises.
And at the end of the workout, do specific exercises for the 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 your exercise. 2 hours before training, it is better to consume complex carbohydrates (boiled cereals) and protein foods (boiled meat, eggs) 90 minutes after exercise.
Drink more water, both during and outside of your workout. Cut back on sugary foods and flour.
Try to avoid soda and sugary drinks. Move 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!