The sides and stomach are a popular 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 in this article.By the way, most of these exercises can also be done at home without training equipment.
To choose the right exercises, you need to know which muscles are in that area of the body.The abdomen and sides are formed by the following muscles.
- Externally more oblique.It runs from the side surface of the ribs downwards and to the midline of the abdomen.Bends the body, participates in twists and bends.
- Internal oblique.Located under the outer.It arises behind the iliac crest and is fan-shaped along the midline.Performs bending, twisting and 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 downward on either side of the midline.Divided by jumpers into segments that can contract independently.Bends the body forward.
The best abdominal exercises
The most important exercises that ensure a toned stomach are: crunches, leg raises and planks.
Crunches
Can be done at the beginning and end of training.Do 15-20 reps in 3 sets.The main point is that the back should be bent, not straight.You can use weights, dumbbells, a barbell plate, etc.
The rectus muscle works.At home, you can use an ironing board for this.The more tilted the board is, the more force is required to perform the exercise.
Lie upside down on a bench, legs behind the bench, knees bent.Lift your body toward your legs and try to press it toward your hips.The back is rounded.You can lower your back completely or not completely onto the board.
The rectus rectus muscle functions in the same way as the external oblique muscle.Lie on the floor, lift your legs and place them on a bench (chair).Raise your body and try to touch your head to your knees.Round your back as much as possible.You can lower yourself completely or without touching the ground.Arms crossed or behind the head (harder version).
Other options: on the floor with your legs stretched out and your knees bent.The mechanism is the same: twist and try to reach your knees with your forehead.
The rectus muscle works as well as the gluteal muscles, the external oblique muscles and the back muscles.There are several options for implementation.You can stand on the ground, bend forward as far as possible and place your scooter on the ground.Tighten your muscles and roll the roller toward your feet and then back.
Another option for the starting position.Get on your knees and place the roller on the floor.Lift your feet up.Move the roller towards your knees and tense your muscles.
Leg raises
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 and bend your legs slightly.The more your legs are bent, the easier it is and the less strain there is.You can raise your pelvis and hold it for a few seconds.
Another option: lie on an inclined surface (head up).
Sit down.Raise your legs and try to twist.Chest and legs move closed.The legs are slightly bent, do not fully straighten and do not touch the floor.
The best exercises for the sides
Let's consider some effective exercises that involve the oblique muscles 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 forward across the floor and support yourself on it.Place your other hand behind your head (place it on the back of your head).Slightly bend the leg that is on the floor;the other, on the other hand, straightens up.Twist and reach your elbow to your knees.
Place the stick on your shoulders from behind and hold the ends with your hands.Rotate your body left and right.The head is motionless, as is the pelvis.Do rotations for 2-3 minutes.
Stand straight and spread your legs wider than your shoulders.Place your arms along your body.Do not move your pelvis when bending sideways.The dumbbell should be in the hand in which the bends are performed.You can raise your arms up with a dumbbell.
Plank exercise: How to do it right
Highly effective exercise.It affects multiple 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 it, the back should be straight, the hands should be strictly under the shoulders.All options include contraindications: The plank exercise is not possible if you have diseases of the shoulder, arm or lower back joints.
Lie on your stomach.Place your palms under your shoulders and place your toes on the floor.Straighten your arms and lift your body off the floor.Lean on your palms and toes only.The body should be completely above the ground.You cannot fully straighten your arms and lean on your elbows.
Options:Lean your hands or feet on a fitball, bend your knees and lean on your knees, lift one leg up or move it to the side, stretch your arm forward or to the side, at the same time extend your arm and lift your leg and others.You can perform a reverse plank: Lie on your palms and heels, your torso raised off the floor, your face facing up.
Tips for successful weight loss
You will get results faster if you follow the tips below.
During gymnastics for the sides and abdomen, add exercises for other muscles.This increases blood flow to other parts of the body and promotes rapid fat loss.
Taking L-carnitine before training has an excellent effect.This amino acid traps fat that enters the bloodstream from fat cells during exercise.It cannot enter the cellular mitochondria on its own and be broken down there, but instead returns to the sites of deposition after it has “circulated” through the body.
L-carnitine does not give him this opportunity and “accompanies” him to the place of decline.Energy is released, giving strength to perform numerous repetitions.
When losing weight on the stomach and sides, you need to eat little and often.This intensifies the metabolism and food is no longer held “in reserve”.
Don't get carried away with your daily workout.It is enough to do exercises 3-4 times a week.Don't lift heavy weights right away.Remember the saying, “The slower you go, the further you go.”Be beautiful!