Effective set of weight loss exercises in abdomen and sides.

5 June 2025

Losing weight for many is a difficult task that requires huge costs of time and strong will.However, for almost all weight loss, weight loss in the abdomen is the biggest difficulty.When a person successfully reduces the weight, the fat seems to go from anywhere, but not from the sides.Think of exercises to help remove the stomach at home.

Is it possible to quickly remove excess weight from the abdomen and side at home?

The impossible task seems to be an impossible task, it is necessary to attract many experts: tourist, coach, masseur;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can deal with loss of weight only by making certain efforts and use the knowledge we will give you today.For effective weight loss at home, for the formation of narrow waist and flat abdomen, the best option will be a combination of aerobic and anaerobic loads, ie it is necessary to change the power and cardio training.In addition, 1-2 times a week, it makes sense to pump abdominal muscles intentionally.So, training at home with the aim of losing weight should look like this:

2 times a week cardio training
2 times a week training for energy
1-2 times a week pumping printing (separate or in the complex both trainings and cardio)

And what exercises are involved in these types of training and how to perform them, we will describe in detail.

Effective complex of gymnastic weight loss exercises and pages

Let's start by pressing the press.There are a lot of exercises for pumping abdominal muscles.Some believe that some exercises are more efficient than others, but in fact, even known and long-term exercises give a good result if you regularly do and observe the right technique.

TECHNIQUE OF TAKING

Repeat 20-25 times.3-4 Accesses will be enough.The rise of the body lying on the back (for women and men) raises the case is a great exercise for developing and strengthening the rectus of the print muscle.Exercise Techniques:

We lie on your back.
We bend your legs in your knees and put shoulder on the width.Feet should not be torn from the floor (this often happens, because the legs serve as a counterbalance and "Try to help up"), so you can immediately repair them: slide them down the sofa, ask someone to hold etc.
We put our hands behind your head or move on to the chest.If you are a novačer, your hands can stretch out behind your head and when you climb forward.
Please note: You don't have to press your head or neck with your hands.
The back is pressing firmly on the surface.Reduce the natural election in the lower back.
Take a deep breath and exhale with a round back to raise your body.
At the top, you should exhale as much as possible, strain the muscles of the press and keeping 2-3 seconds.
After that, we go down to inspiration and relax.

It is necessary to repeat 15-20 times, 3-4 access will be enough.Of course, print muscles are quickly adjusted to any load, and this exercise must be performed in combination with others or perpetrate.Of course, for beginners, this exercise represents a number of difficulties, so you can replace it with a few simple options.

Raising legs lying (suitable for warming)

For example, twisting or lifting the case can be changed by lifting legs that lie.This exercise allows you to pump the lower part of the muscle rectum of abdominis.All exercises with leg lift will always be harder for printing than twisting or raising the upper body body:

We lie on your back.The legs are expanded.Hands along the case.
When lifting their feet, very often, he tries to go back, so he minimizes this phenomenon, put your hands under the buttocks and keep them there throughout the exercise.
We take a deep breath and knock our legs off the floor with the exhale.
We raise your legs on vertically with the floor, hold this position a few seconds and start slowly, feeling the muscles of the abdomen, lowering our legs.
At the lower moment, it is advisable not to touch the surface so the load is constant.

For the beginner, such a method may seem quite complicated, so it makes sense to perform one-thoroughly raising your legs.With the exhalation, lift one leg into a 45-60 degree corner, keep yourself and slowly lower.When the first leg touched the floor, you can pick up another.Do not confuse this exercise with reverse twisting.When raising your legs, as we described above, we end up ending the vertical position of the leg on the floor.In the reverse twisted at the very moment, it is necessary to tear the buttocks off the floor and a little brown lower body.

Practice for printing "Lokot-colon"

There are two options for this exercise in the field of muscle studies: Rectups and hair muscles of printing.Like several options with different difficulties.Exercise Techniques:

We lie on your back.
We take our hands behind your head.
Legs can be in one of the four positions: to be bent on their knees and stand on the floor or elongated to lie on the floor (light);lies on the hill (light);Or can be kept in the air (complex).
The purpose of this exercise is to get to your elbows knees.
At the same time, we also perform the case and legs, that is, we strive to connect them in the middle.
If we work with flat muscles then our task is to touch both pastes of both knees
Exercise for the rectus of the press muscles
If we want to do hair muscles, then we should contact the opposite elbow and knee.
When we do hair and gear muscles of printing, it is necessary to touch the opposite elbow and knee
If the legs lie on the hill, then we greatly make a great deal for the ride of the upper body, the lower part is fixed, so the exercise is light and suitable for beginners.
Also the light option when you raise your feet and put them on the floor again.
The hardest option is when your legs are twisted together with the body, that is, pull them out, then correct them, but do not touch them.

The number of repetitions from 15 to 25, 3-4 accesses will be sufficient.

Bar - Classic and side

Practice the bar, according to the research, is one of the ten best print exercises. Moreover, for mowing the abdomen muscles, he is most effectively shown.There are a lot of options for the bar.We will consider two classic species - this is a classic bar and lateral.Both of these exercises can be performed in dynamics.For example, tighten your legs on your chest, raise your arm, leg, jump and so on.

Classic bar.The tape can be performed in three ways from the simplest to the most difficult:

On outstretched hands.Starting out of outstretched hands is a great option for beginners
On the forearm.In the bar on their elbows, it is a little harder to hold the right body, so it is better to work equipment at the bar on your arms outstretched
On the palms of Chatulami).This pose is borrowed from yoga.This is a complex option that is not always able to complete it correctly

Exercise Techniques:

We lie on your stomach.This is the starting position from which you need to stand in the pose rods.But if you are very difficult, you can stand in a bar from a suitable position immediately.
The legs lie flat.
Put your feet on socks.The closer the legs is, the harder to perform the exercise.
We rely on your elbows or in your palm.
We breathe and squeeze with exhaling the necessary bar.
In this position, you need to stay for 20 seconds to a few minutes.It all depends on your preparation.
It is important to monitor the body.Regardless of the bar where you stand, the whole body should be one, the stomach is tight, the bowl is not charged and lifted, the back is straight, the neck is relaxed.
Don't forget to breathe.Breathing should be even calm.At least that must be harder.

Bottle bar

This exercise can also be reported:

On the outstretched hand.Sidebar on your outstretched hand
On the forearm.The sidebar on the elbow

Exercise Techniques:

Lie to the side.
The amount of options is when one leg lies on another, but this method may look very difficult for the beginner, so you can put your feet nearby.
We lift on the elbow or to his outstretched hand, helping himself with another hand.
Inhale and rip off the body from the floor exhaling.You only have to hold on foot (or two) and supporting hands: not the case, nor a pelvis, nor the legs, should not keep in touch with the floor.
You must also ensure that the body is one straight line.
The handset should be strictly under the shoulder.
We reserve in this position for the requested time - also from 20 seconds to a few minutes - and change your side.

The exercise bar starts to be performed with a minimum possible time and every time they increase the time, adding 5-10 seconds.So if you regularly do this exercise, then you will easily get a few minutes in a month.Abdominals Muscles get used to load quickly, so you need to try to include different exercise options, alternately and replace them in the training, and then you can achieve greater efficiency.

The improvement of cardio was made for weight loss

Cardio-training is an exercise complex or one exercise, for which our body needs a large amount of oxygen, so the heart rate and breathing are increasing.Cardio loads are very well trained a cardiovascular system, and also effectively helps weight loss.Cardio loads include:

run
jumping on the rope
Cycling or exercising bike
Rung
Different jumps and excavations with jumps ("stars", belts, cries with jumping, etc.)
skiing
Various active sports games

You can also take some of these types of activities at home and use for weight loss.

Rack

Rope jumping is one of the most favorable types of cardio and at the same time one of the most effective.For an hour of intense training, you can burn from 600 to 1000 kcal.The number of burned calories depends on your willingness, weight, age and some other factors.Jumping technique.This exercise is not particularly difficult, because it is probably all that was familiar with childhood.However, there are our shades that we would like to note.

The length of the rope should be suitable for you, otherwise successful training will not work.If you stand in the middle of the rope, then his handles should contact you to your chest.
We enter rope to jump, get your hands out of hips at a distance of 20 cm and start rotating.
Hands should participate in full work, not just brushes, otherwise you will prevail them very quickly.
Let's jump to socks, not on the heels.
Choose a convenient shock -Absorbing shoes or shock-absorbing coating, and better, and that, as will preserve the health of your joints.

If you jump regularly - every day, every other day will be 15-20 minutes to maintain good shape.In addition, you can experiment with different jumping options.This will not just diversify training, but it makes it more intense.We suggest you watch the video with the choice of different exercises on the rope.

Running in the place of the house

Running serve as a great option for cardio load, helping to include all body muscles in operation, but for one reason or another, running on the street is impossible.In this case you can try to run in a place that is easy to perform at home.Running on-site can become an analogue racing on the street or on the road, if you work on an intense pace, such training has a lot of benefits:

Not relevant are not seasonal and weather conditions
No need to choose especially and buy clothes
Less opportunity for injury

In the word you can do anywhere and anywhere.But, of course, there is one very uncomfortable shortage - running on the spot in some aspects is less effective if you compare it to run on the street along the cross-crossed field.Why?

No horizontal movement
No resistance to weather conditions
There are no natural changes in landscape (elevators, trifle, stone surfaces, sand, etc.)

And for many, this lesson will be quite boring.It's hard to run in a place for 20-25 minutes.

How to solve these two problems?How to make a run on the face of a place more efficiently and more interesting interest?You can use music or a distraction TV, which will diversify training.You can't just watch your favorite series, but also burns 200-300 kcal per series.To make intensive training, you should alternate various startup options: At a slow pace, raise high knees at maximum speed, pull one knee to your chest, etc.Constant load change will not allow customization and operation in savings mode.

Training on the exercise bike

The exercise bike is present in each gym, and is often bought for homework.First, it's a little, you can choose a simulator even for a small apartment;Second, it has an affordable price.Many people who want to lose weight have a question: what is more efficient - running or exercise bike.This depends on many different parameters: the initial weight of the involved, age, level of physical training, level of recharge or operating conditions, intensity.But in one way or another, there is an opinion that they are working much superior from bicycle fats or exercise bike.If you maintain a speed of about 30 km / h on the simulator, you can spend about 800 kcal, which can be equivalent to an hour of running.In order to achieve good results in weight loss, especially when it comes to the problematic abdomen, you need to be patient.It often happens that a person eats properly and regularly engaged, losing weight, but the stomach slowly leaves slowly.It is sometimes due to the fact that visceral fat accumulates there (unlike subcutaneous, is deeper and wrapped in the internal authorities), and it is not easy to solve it.Still, this is not impossible, although you have to spend a little more time and effort.