The sides and stomach are favorite places for the accumulation of fat cells.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.In fact, most of these exercises can be performed 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 down to the midline of the abdomen.Bends the body, participates in bends and turns.
- Internal oblique.Located under the external.It comes from behind the iliac crest and is fan-shaped along the midline.Performs bending, turning, tilting.
- Transversal.Deep.It runs from the inside of the ribs, back to front, and down to the midline.It tightens the stomach, participates in the twisting.
- Direct.It runs from the sternum down on either side of the midline.Divided by jumpers into segments that can contract independently.Bend your body forward.
The best abdominal exercises
The main exercises that give you a toned stomach are: sit-ups, leg raises and planks.
Push-ups
It can be performed at the beginning and end of training.Do 15-20 reps in 3 sets.The main point is that the back should be curved and not straight.You can use weights, dumbbells, barbell discs, etc.
The rectus muscle works.At home, you can use an ironing board for this.The steeper the board, the more strength you will need to perform the exercise.
Lie upside down on a bench, with your legs behind the bench and your knees bent.Lift your body toward your legs, trying to press into your hips.The back is rounded.You can lower your back completely onto the board or not completely.
The straight rectus muscle works, as does the external oblique muscle.Lie on the floor, raise your legs and place them on a bench (chair).Lift 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 floor.Arms crossed or behind the head (heavier option).
Other options: on the floor with legs extended and knees bent.The mechanism is the same: turn, trying to reach your knees with your forehead.
The rectus muscle works, as do 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 rest the roller on the floor.Squeezing your muscles, 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.Raise your feet.Move the roller towards your knees, contracting the muscles.
Leg raise
When performing exercises, the rectus muscle is in action.Repeat 10-15 times, do 2-3 sets.
Easier climb.Lie on your back, put your hands together and bend your legs slightly.The more bent the legs, the easier it is to do and the less the load.You can lift your pelvis and hold for a few seconds.
Another option: lie on an inclined surface (head up).
Sit down.Raising your legs, try to twist.The chest and legs move towards.The legs are slightly bent, not fully extended and do not touch the floor.
The best exercises for the sides
Let's consider several effective exercises where the oblique muscles are included in the work.It should be performed 15-20 times/2-3 approaches.
The ideal exercise for the waist.Lie on your side.Stretch the arm on which you are lying on the floor forward, leaning 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 contrary, straightens.Rotate, reaching from your elbow to your knees.
Place the stick on your shoulders from behind and hold it by the ends with your hands.Rotate your body left and right.The head is still and so is the pelvis.Rotate for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your arms along your body.When leaning to the side, do not move your pelvis.The dumbbell should be in the hand in which the bends are made.You can raise your arms with a raised dumbbell.
Plank exercise: how to do it correctly
Highly effective exercise.It has an effect on several muscle groups.Promotes fat burning, especially when alternating with dynamic exercises.Execution time: 10 to 15 seconds to two minutes.
There are many ways to make a plank.When performing them, the back should be straight, the arms strictly under the shoulders.All options include contraindications: you cannot do a plank if you have diseases of the joints of the shoulders, arms or lower back.
Lie face down.Place your palms under your shoulders and rest your toes on the floor.Stretch your arms, lifting your body above the floor.Support yourself only on your palms and toes.The body must be completely above the floor.You cannot fully straighten your arms and lean on your elbows.
Options:rest your hands or feet on a fitball, bend your knees and lean on your knees, lift or move a leg to the side, stretch your arm forward or to the side, simultaneously extend your arm and lift your leg, among others.You can do a reverse plank: stand on your palms and heels, torso raised above the floor, face facing up.
Tips for successfully losing weight
You will get results faster if you follow the tips below.
When doing gymnastics for the sides and abdomen, add exercises for other muscles.This will increase blood flow to other parts of the body and promote rapid fat breakdown.
Taking L-carnitine before exercise will have an excellent effect.This amino acid captures fat that enters the bloodstream from fat cells during exercise.By itself, it cannot enter the cellular mitochondria to decompose and, after “circulating” throughout the body, it returns to the deposition sites.
L-carnitine does not give it this opportunity and “accompanies” it to the place of decomposition.Energy is released, which gives strength to perform a large number of repetitions.
When losing weight on the belly and sides, you need to eat little and often.This will cause a more intense metabolism and food will no longer be stored “in reserve”.
Don't get carried away with your daily workouts.Just exercise 3 to 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!