The sides and stomach are a favorite place for fat cells to accumulate.Losing weight in this area of the body is quite difficult, but doable.You must choose the right exercises and follow the advice given in this article.By the way, most of these exercises can be done at home, without the need to use exercise equipment.
To choose the right exercises, you need to know which muscles are in this area of the body.The abdomen and sides are made up of the following muscles.
- External oblique.It runs from the lateral surface of the ribs down and to the midline of the abdomen.Bend your body, participate in turns and curves.
- Internal oblique.Located under the exterior.It comes from behind the iliac crest and is fan-shaped along the midline.Perform flexion, twist, inclination.
- Transverse.Deep.It runs from the inside of the ribs from back to front and to the midline.Tightens the stomach, participates in twisting.
- Right.It runs from the sternum down on both sides of the midline.Divided by bridges into segments that can be contracted independently.Lean your body forward.
The best abdominal exercises.
The main exercises that give a toned belly are: abdominals, leg raises and planks.
abs
It can be done at the beginning and at the end of training.Do 15 to 20 repetitions in 3 sets.The main point is that the back should be hunched, 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 more inclined the board is, the more force will be needed to perform the exercise.
Lie face down on a bench, with your legs behind the bench and your knees bent.Lift your body toward your legs, trying to press against your hips.The back is rounded.You can lower your back completely onto the board or not completely.
It works the rectus rectus muscle, as well as the external oblique muscle.Lie on the floor, raise your legs and place them on a bench (chair).Raise your body, trying to touch your knees with your head.Round your back as much as possible.You can go down completely or without touching the ground.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.
It works the rectus muscle, as well as the gluteal, external oblique and back muscles.There are several implementation options.You can stand on the floor, lean as far forward as possible and rest the roller on the floor.Tightening your muscles, roll the roller toward your feet and then back.
Another option for the starting position.Get on your knees, rest the 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 working.Repeat 10 to 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 are, the easier it will be to do it and the less the load will be.You can raise your pelvis and hold it there for a couple of seconds.
Another option: lie on an inclined surface (head up).
Feel.Raising your legs, try to turn.The chest and legs move towards.The legs are slightly bent, do not straighten completely and do not touch the floor.
The best exercises for the sides.
Let's consider several effective exercises in which the oblique muscles are included in the work.Should be done 15-20 times/2-3 sets.
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 up.Twist, reaching from the elbow to the knees.
Place the club on your shoulders from behind and hold it with your hands by the ends.Turn your body left and right.The head is motionless, as is the pelvis.Do rotations for 2-3 minutes.
Stand up straight, spread your legs wider than your shoulders.Place your arms along your body.When leaning to one side, do not move your pelvis.The dumbbell should be in the hand in which you do the bends.You can raise your arms with a dumbbell upward.
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: 10-15 seconds to two minutes.
There are many ways to do a plank.When performing them, the back should be straight and the hands strictly under the shoulders.All options include contraindications: you cannot do the 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 place your toes on the floor.Stretch your arms, raising your body above the floor.Support yourself only on your palms and toes.The body must be completely above the ground.You cannot fully stretch your arms and lean on your elbows.
Options:rest 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 raise your leg, etc.You can do a reverse plank: rest on your palms and heels, your torso rises above the floor, your face up.
Tips for successful weight loss
You will get results faster if you follow the following tips.
While 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 the rapid breakdown of fat.
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 for decomposition and, after "circling" throughout the body, returns to the places of deposition.
L-carnitine does not give it that 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 in the stomach and sides, it is necessary 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.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 farther you will go.”Be beautiful!