Many women want to lose those extra pounds on their stomachs and sides. Such an annoying defect does not allow to wear tight-fitting clothes: no dress will look spectacular when large folds are visible below. What exercise should you do to remove the stomach and sides?
In order for physical exercises aimed at slimming the abdomen and sides to be effective, you must carefully prepare for their implementation:
- Start gradually: do not try to get rid of the sides and abdomen in a day, you are unlikely to be successful, but it is quite possible to damage the muscles. Exercise as much as you can at the start. As the body adjusts to physical activity, increase the number of approaches.
- All sets of exercises are performed in a ventilated place: turn on the air conditioner or open a window.
- Clothing should be spacious: it should not tighten the body or hamper your movement. In addition, it must be sewn from natural materials. If you are using a synthetic suit, the skin will not "breathe" which will cause significant discomfort.
If you start to feel unwell, for example if you experience tinnitus or dizziness, stop doing the exercises immediately. These symptoms can be caused by an increase in blood pressure due to intense exertion, in which case it is dangerous to continue exercising. Relax, drink water, and lie down.
To achieve the desired effect, you need to do side slimming exercises at home regularly: if you do the exercises once a week, you will not notice any results. It is best to do this at least three times a week: if you are not too lazy, you will see very quickly that the extra pounds start to disappear and the waist becomes thinner. So what are the best exercises for weight loss on the abdomen and sides?
The most effective abdominal and lateral exercises
If you have little time to practice or have started pumping the press for the first time, do all you can.
At home, it's best to pump your abs this way:
- Secure your feet by tucking them under a sofa or chair;
- Bend your knees slightly, place your hands behind your head;
- Begin lifting your core while contracting your abs.
Start small, increasing the number of lifts over time. In this case, you should never reach your knees with your head: this way you will stretch your neck too much. Do not "throw" your hands, they should be held strictly behind your head. Naturally, if you stretch your arms forward, the exercise will be easier to perform, but in this case, it is not the abdominal muscles that will start to work, but the shoulder girdle and the back.
This weight loss exercise is similar to the previous one. Only in this case, you need to lift the straight legs, and not the body.
Lie on the floor, grabbing the bottom edge of the sofa or chair, and stare at the body. Start lifting your legs straight: there should be a right angle between the body and the hips. It is not necessary to lower the legs: there should be a distance of 4 to 5 cm between the floor and the heels. This exercise should be performed quite dynamically.
At the same time, remember to breathe properly: raise your legs as you breathe out and lower them as you breathe in. This will help you feel less out of breath and less tired. Breathe in through your nose and breathe out through your mouth.
Combination of trunk and leg raises
If you already confidently perform the above two exercises, you can start to combine them: this will help to work the muscles of the upper and lower press well. To complete this exercise, you need to do this:
- Do 25 leg lifts;
- Lift the body 25 times without interruption.
It's an approach. In general, you should take 4 approaches. To catch your breath, you need to rest between sets for 1 to 2 minutes.
This exercise will help you lose even more weight if you use weights for your arms and legs. You can buy these weights at any sports store.
This exercise works the obliques on the abdomen and pulls the sides out. Lie on one side, bend your lower leg at knee level. The hand on top should be placed under the head. Turn your face forward and begin the torso flexion.
This exercise should be done twenty-five to thirty times, lying first on your left side, then on your right side.
Recommendation:In order not to tire yourself during the exercises and to enjoy them, do your workouts with dynamic music that you like. This will put you in a good mood.
Oblique abdominal muscle training variation
This exercise has the same effect as above. It is done this way:
- Lie down in the same starting position;
- Spread your knees fifteen to twenty centimeters;
- Put your hands behind your head and start lifting your body, rotating so that with each lift your left elbow stretches towards your right knee and vice versa: from your right hand to your left knee. You need to twist a bit with each torso lift, this will force the intercostal and oblique muscles to work.
Recommendation:During this exercise, make sure that the oblique abdominal muscles start to work. Some twist at the last moment and include the abdominal muscles like that.
Retract the abdomen
A well-known doctor has developed a whole range of exercises to strengthen muscles, including exercises to lose weight in the abdomen.
Lie on the floor with your knees bent. Place the palm of one hand on your stomach. Press down on your soles and come back to the ground. Inhale the air with the press so that the palm rises simultaneously with the stomach. Hold your breath for a short time. Exhale slowly, trying to suck in your stomach as deeply as possible, as if you are completely trying to get all the air out of it. This exercise is done 25 times.
Some women report having mild calf cramps during exercise. This is a normal state: you need to stretch your legs and resume your training.
When you have decided to get rid of the sides and belly, think back to your childhood! The hoop can help make the stomach elastic and flat and the waist slim. You can twist a simple hoop or buy a special sand-weighted hoop.
When you use the hoop for 20 minutes a day, twisting it first one way and then the other, you will see the result in just a few weeks. But such a cheap home exercise machine has a major drawback. At first, bruises will appear on the skin, which will be very painful. This is especially true for girls whose blood vessels are close to the skin. But after a while the body adapts to it and the bruising will go away, so you should not stop.
If you want to "kill two birds with one stone", before you twist the hoop, you can apply baby oil or tightening cream to your waist. It will firm your skin and get a pleasant massage.
You should never exercise with a weighted hoop when you are suffering from some kind of gynecological disease!
Suggestion:The hula hoop is a good way to warm up before doing other exercises. Start your workout by turning the hoop.
This is a very unusual form of gymnastics. Callanetics understands only calm and gentle movements: no dynamics and jerks. However, by doing such simple actions regularly, you will be able to remove the sides and stomach. Exercises are performed statically: you need to take the required pose and linger in it for a few seconds.
Callanetics for the press offers the following exercises:
- Sit on the floor with your legs as wide as possible. Bend one leg, bend the other as low as possible. Hold this for a minute;
- Lie on your back with your legs straight up. Grab your hips with your hands, lift your head and shoulders, trying to reach your knees. Raise your arms, release your hips and hold for a minute;
- Twists. Lie on the floor with your hands behind your head, bend your knees and lift your legs. Lift your shoulders and head, trying to get as close to your knees as possible. Hold this position for a minute.
Recommendation:Callanetic exercises seem very easy, but within the first few minutes the muscles start to burn. Warm up well before doing the exercises so as not to injure yourself.
Only do the techniques that don't bother you: according to the philosophy of the developers of calanetics, training will only be effective if it brings you joy and pleasure.
plank is a very effective exercise for weight loss at home. It's very easy to do:
- Lie on your stomach;
- Stand up on your hands, placing your elbows under your shoulders;
- Freeze in this position.
You must wait at least one minute. You can start from 40 to 45 seconds. It is enough to carry out 3 approaches once a day. While planking, the muscles start to shake and burn: don't be afraid, this is completely normal.
When you are already quite adapted to the board, and it is easy for you to hold in this position, then start to align your arms: the palms should be below the shoulders. To complicate the exercise, raise your legs and arms in turn, trying to stay in this position for as long as possible.
The plank loads the spine quite heavily, so this exercise should be abandoned for women with back pain.
Recommendation:When planking, you should focus on your inner feelings. Feel how the abdominal muscles start to work, try not to arch your back. When the board is very difficult for you, then to begin with, don't lift your knees off the ground.
Some may think that the rope does not affect the presence of the stomach and sides in any way. But this is absolutely not the case. The jump rope is one of the most effective home cardiovascular equipment. Jumping will quickly speed up your breathing, a large amount of oxygen will begin to pass through the tissues, due to which fat will be burned. Remember: abdominal exercises without cardio will not give any visible results, because your slim waist "hides" behind the layer of fat.
The jump rope activates the respiratory system fairly quickly. You need to start with 50 jumps per day, increasing their number over time. After a few months, you will be able to jump continuously for 10 to 15 minutes. Your home workout should start with a cardio workout and you should end it with it. In doing so, the rope will help tighten your glutes and shape your calf muscles.
But the rope has contraindications:
- Pathology of the musculoskeletal system;
- bronchial asthma;
- Diseases of the respiratory and cardiovascular system.
Warning:during rope exercises the spine is under quite serious stress, so if you experience pain symptoms then rope is not for you! Before you jump, you need to do a few squats to warm up.
Recommendation:You should only jump with your shoes, better yet, sports shoes. Otherwise, you can not only hurt your feet, but also give yourself a rather painful blow.
Remember that it is impossible to lose weight locally, whether it is your arms, sides, legs or back. When a person begins to lose weight, the percentage of subcutaneous fat decreases throughout the body, and not just in places where muscle stress is exerted. Nonetheless, the above fat burning exercises for the abdomen and sides, along with proper diet and cardio training, can help achieve the desired result.