The sides and stomach are a prime location for the accumulation of fat cells.Losing weight in this area of the body is quite difficult, but doable.You should choose the appropriate exercises and follow the advice given in this article.By the way, most of these exercises can be done at home, without using exercise equipment.
To choose the right exercises, you need to know which muscles are located in this area of the body.The abdomen and sides are formed by the following muscles.
- External oblique.It runs from the lateral surface of the ribs downward and to the midline of the abdomen.Bends the body, participates in bends and turns.
- Internal oblique.Located under the exterior one.It comes from behind the iliac crest and is fan-shaped along the midline.Performs flexions, rotations, inclinations.
- Transverse.Deep.Extends from the inside of the ribs, from back to front and to the midline.Tightens the stomach, participates in twisting.
- Right.Extends from the sternum downward on either side of the midline.Divided by jumpers into segments that can contract independently.Lean your body forward.
The best abdominal exercises
The main exercises that give a toned stomach are: sit-ups, leg raises and planks.
Crunches
Can be performed at the beginning and end of the workout.Do 15 to 20 repetitions in 3 sets.The main thing is that the back is curved and not straight.You can use weights, dumbbells, a barbell, etc.
The rectus muscle works.At home you can use an ironing board for this.The more inclined 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, trying to lean against your hips.The back is rounded.You can lower yourself completely onto the board or not completely.
The rectus muscle works, as does the external oblique muscle.Lie on the floor, raise your legs and place them on a bench (chair).Raise your body, trying to rest your head on 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 (heavier option).
Other options: on the floor, legs straight and knees bent.The mechanism is the same: turn around, trying to reach your knees with your forehead.
The rectus muscle works, as well as the gluteal, external oblique and back muscles.There are several implementation options.You can stand on the floor, lean forward as much as possible and place your roller on the floor.Tightening your muscles, roll the roller toward your feet, then back.
Another option for the starting position.Get on your knees, place your roller on the floor.Raise your feet.Move the roller toward your knees, contracting the muscles.
Leg raise
When performing exercises, the rectus muscle is at work.Repeat 10-15 times, do 2-3 sets.
Easiest climb.Lie on your back, join your hands, slightly bend your legs.The more your legs are bent, the easier it is to do and the less load.You can raise your pelvis and hold it for a few seconds.
Another option: lie down on an inclined surface (head upwards).
Sit down.As you raise your legs, try to twist.The chest and legs come together.The legs are slightly bent, do not straighten completely and do not touch the ground.
The best exercises for the sides
Let's consider several effective exercises where the oblique muscles are included 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 on the floor forward, leaning on it.Place your other hand behind your head (place it at the back of your head).Slightly bend the leg that is resting on the ground;the other, on the contrary, stands up.Turn around, reaching your elbow to your knees.
Place the stick on your shoulders from behind and hold it with your hands by the ends.Rotate your body left and right.The head is immobile, as is the pelvis.Rotate for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your arms alongside your body.When leaning to the side, do not move your pelvis.The dumbbell should be in the hand in which the bends are performed.You can raise your arms with a dumbbell in the air.
Plank exercise: how to do it correctly
Very effective exercise.This has an effect on several muscle groups.Promotes fat burning, especially alternating with dynamic exercises.Run time: 10-15 seconds to two minutes.
There are many ways to make a plank.When performing them, the back should be straight, hands strictly under the shoulders.All options include contraindications: you cannot do a plank if you suffer from diseases of the shoulder joints, arms or lower back.
Lie on your stomach.Place your palms under your shoulders and place your toes on the floor.Straighten your arms, raising your body above the ground.Lean only on your palms and toes.The body must be completely above the ground.You cannot fully straighten your arms and lean on your elbows.
Possibilities:press your hands or feet on a fitball, bend your knees and lean on your knees, raise or move one leg to the side, stretch your arm forward or to the side, simultaneously extend your arm and lift your leg, and others.You can do a reverse plank: rest on your palms and heels, your torso is elevated above the floor, your face is raised.
Tips for successful weight loss
You will get results faster if you follow the tips below.
While performing gymnastics for the sides and abdomen, add exercises for other muscles.This will increase blood flow to other parts of the body and promote the rapid breakdown of fats.
Taking L-carnitine before exercise will have an excellent effect.This amino acid captures fat that enters the bloodstream from fat cells during exercise.On its own, it cannot enter the cell mitochondria to decompose and, after “circulating” throughout the body, it returns to the places of deposition.
L-carnitine does not give him such an opportunity and “accompanies” him to the place of decay.Energy is released, providing the strength needed to perform a large number of repetitions.
When you lose weight on your stomach and sides, you need to eat little and often.This will lead to a more intense metabolism and food will no longer be stored “in reserve”.
Don't get carried away with your daily workouts.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 will go.”» Be beautiful!