Everyone loves beautiful and slender bodies. We always envy a handsome man with an athletic figure. Don't blame it all 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 features of the muscles of the anterior aspect of the abdomen
Before proceeding to the exercises, you should know the main anatomical features 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 precious abs cubes. On the side of the rectus abdominis muscle, the external and internal oblique muscles overlap. It is the study of these muscles that will reduce the size and remove unnecessary "ears" on jeans.
Important to know!
All training necessarily begins with warming up and warming up 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 injury. You just need to spend a few minutes and do:
- Walk in the same spot, lifting your thigh for 45 to 60 seconds. Better to do it at maximum pace.
- Jog in place for 1 to 2 minutes. Simulating running at a slow pace will speed up blood flow throughout the body.
- Swing your arms in front of you until you feel a burning sensation and warmth in your shoulders.
Exercise to slim the belly
Everyone has pumped their abs and dreamed of dice once. Much to our regret, it should be noted that not all exercises are equally effective. Each exercise has its place in the training program and its desired pace and technique.
The mistake of a person choosing an exercise for the press is choosing a more complex and elaborate exercise. This is wrong, because sometimes the simplest and most famous exercise has a better effect than two new ones.
So here are the exercises you need to do to lose belly weight:
- Spin the chest on the floor.Lying on your back, place your hands behind your head. Lift your legs up in the air and bend them at the knees. In this case, the hips should be vertical. As you exhale, lift your elbow toward the opposite knee in turn 12 to 17 times. This exercise engages the lateral abdominal muscles.
- Torso twist.Lying on your back, bend your legs. Hands behind your head. On the exhale, pull the shoulder blades off the ground while maintaining the position of the elbows on the side. Lift your shoulder blades rounding your back. Do 15 to 17 repetitions. Then hold the torso in the bent position for 20 to 25 seconds. Such a supplement will enhance the effect of exercise and speed up the process of weight loss.
- Tops and trunk curls on the bench.To do this exercise you need a bench or a chair. Lying on your back, place your shins on a chair. In this position, the knees should point upwards. Hands behind your head, elbows pointing to the side. Lift your shoulder blades off the floor, keeping your elbows in position. After 20-30 repetitions, we continue the exercise by twisting, touching the left knee with the right elbow and the right one in turn with the left elbow.
- Raise your legs on the bench.This exercise engages the lower rectus muscles of the abdomen (lower cubes). To start this exercise, sit on the edge of a chair or bench. Place your hands on your back. Place your legs straight in front of the floor. Lift your legs, bend them at the knee joint, trying to reach with your knees the shoulder joints.
A set of exercises to slim the abdomen, sides, hips and buttocks
Effective exercises for losing weight on the abdomen, sides and legs look like this:
- "Lizard".The exercise uses the muscles of the abdomen, buttocks, back and, to a lesser extent, of the arms. Sitting on the floor, hands behind. Lift your buttocks as high as possible off the floor, leaning into 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 the buttocks, but it should be noted that the closer the hands are to the buttocks, the more the muscles contract.
- Scissors.Sitting on the floor with your back straight. Hands put behind. Lift your legs 45 degrees above the floor. Hold for 10 seconds. Then, without lowering your legs, spread them apart and lower them for 15 to 25 seconds. The exercise is preferably done with the back in a position of slight backward tilt. This will give maximum stress to the problem muscles in the abdomen and hips. The lower the back tilt and the smaller the angle between the floor and the legs, the greater the difficulty of the exercise.
- Raise the knees to supine.The training involves the muscles of the core and lower limbs. Standing supine (the stand is like in a push-up exercise) with your back straight, lift each knee in turn towards the stomach as high as possible, first looking for the same shoulder for the maximum number ofrepetitions. Then on the opposite shoulder, the maximum number of repetitions.
Exercising with sports equipment is rightly considered to be more effective and more interesting to perform.
Hula hoop lessons are suitable for girls of all ages. They are very easy to use and quite effective even at home.
You don't have to buy expensive gym equipment to train your core and hip muscles. Just buy a gymnastic hoop or a hoop and systematically do the exercises listed below.
- Slopes.A basic exercise that activates the oblique muscles of the abdomen, the external dentate muscle and the intercostal muscles. Systematic training of this muscle group will significantly reduce the size and make the figure of the figure more athletic. Forward turns should be done with a perfectly flat back. This will tighten the muscles along the spine, which are responsible for keeping your posture straight. Execution: standing on the ground. Legs slightly apart. The straight arms hold the hoop above the head. Trying not to move the pelvis, we tilt in all 4 directions. 12-17 repetitions in both directions.
- is running.This exercise emphasizes the load on the internal and external oblique abdominal muscles. Since you have to keep the pelvis still, the muscles in the buttocks and hips are activated. Spread your feet. The hands hold the 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. The hands at the top hold a hula-hoop. Trying to keep the back still, we swing our legs 60 to 90 degrees forward, to the side, back. Kicks alternately for 12-22 repetitions 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 for loading the glutes and thighs. Take dumbbells in hand. While standing, 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 jointknee). We take turns repeating for both legs 13 times.
Next, let's start with the bullet. The best exercise with a ball, which trains all the muscle groups in our body, is "the plane on the ball".
The muscles of the buttocks, abdomen and back receive a great load during this exercise. It will tone your body and definitely improve your mood because boring is definitely not an exercise.
Airplane on Balloon: Place the balloon on a flat surface. Lie down with your stomach on the ball, keeping your hands and feet on the floor.
When you are 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 whole torso and limbs are at the same level. We hold this position for about 30 seconds.
Breathing exercises to slim your stomach at home
- The
- Diaphragm breathing(belly breathing) is a preparatory exercise for the next step. It prepares your muscles for stress and prevents convulsive reactions due to overwork. Accomplishment: inhaling you take your stomach out, exhaling you pull your stomach into yourself, expelling air from the body. The
- Vacuum Cleaneris a versatile exercise to increase the firmness of your figure, as well as to reduce your height. This action can be performed not only at home, but at any time at work. It is done while lying, 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 breathe out we draw our stomach into ourselves, hold your breath for a few seconds at the initial stage. Start classes once a day and increase the number and duration as desired.
Tips from coaches and nutritionists for effective belly weight loss
Storing excess belly fat has always been a problem for men and women of all ages. The excess calories are immediately deposited for whatever reason.
In order 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 is not able to lose weight specifically in a certain area.
We lose extra pounds gradually and evenly from all parts of the body. Therefore, your workouts should include strength and aerobic exercise for the whole body.
And at the end of the workout, do targeted 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 best to consume complex carbohydrates (boiled cereals) and protein foods (boiled meat, eggs) 90 minutes after exercise.
Drink more plain water, both during and outside of your workout. Reduce your intake of flour and sugary foods.
Try to avoid sodas and sugary drinks. Move your main meal into 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!