Effective exercises for slimming the abdomen and sides at home and in the gym

You can get rid of the belly and sides by doing sports. But in order to burn fat in problem areas, it is imperative to do cardio training. After all, abdominal exercises help to strengthen the muscles, but do not affect the size of the body fat. Therefore, it makes sense to perform them only in conjunction with exercises on cardiovascular equipment. It is equally important to monitor your diet. Indeed, without this, it will not be possible to get a flat stomach.

Often, beauty salons offer massage courses aimed at slimming the abdomen and sides. But such procedures cannot affect body fat. The same applies to wraps and various creams.

Cardio Fat Burning Workout

To make your belly flat and sculpted, you need to reconsider your diet and exercise.

It's important to remember that a thin waist is done in the kitchen. The result depends to a greater extent on nutrition. But it is advisable to supplement the diet with special exercises aimed at reducing body fat and strengthening muscles.

Cardio can help you burn fat and shed your sides. They need to be conducted according to certain rules:

  1. The duration should be at least 30–40 minutes, but not more than an hour. First, the stores of glycogen, which the body receives from food, are burned. Only after 30 minutes of activity does fat begin to be consumed. But if you exercise for more than an hour, muscles will begin to break down. This will negatively affect the quality of the body. To burn more fat, you should do cardio in the morning on an empty stomach or after strength training. In this case, glycogen stores will already be used up.
  2. To maximize muscle retention, choose low-intensity cardio. For example, walking on a treadmill. But if you want to get rid of the sides as quickly as possible and remove the stomach, you need to practice on an ellipsoid, an exercise bike or run on a track at a high pace. The most effective way to reduce body fat is to do fasting cardio in the morning. But such a load is not suitable for everyone and should only be applied periodically.
  3. Before starting exercise, those who are losing weight should determine for themselves the fat-burning heart rate zone. This is easy to do. First you need to calculate your own maximum heart rate. To do this, it is enough to subtract your age from 220. The optimal heart rate for fat burning will be in the zone of 60-70% of the maximum. That is, for a 30-year-old person, the maximum heart rate will be 190 beats per minute (220 - 30). To burn body fat, you need to keep your heart rate in the range of 114 to 133 beats. You can measure your heart rate using special heart rate monitors and fitness bracelets.

Do cardio 3 to 5 times a week. At the same time, it is important to monitor nutrition. After cardio workout, you need to eat half the calories spent in class.

If you follow these rules, then you can get rid of the sides and hanging belly in a month.

Exercises to strengthen the abdominal muscles

To strengthen your abs, you need to do a set of physical exercises. But it should be borne in mind that the relief will be noticeable only when the percentage of fat becomes small enough.

Gymnastics should be done 2-3 times a week. Each exercise should be performed in 3-4 sets of 15-20 repetitions. You can do them from morning until breakfast as a charge.

Women are strongly advised not to perform side bends with dumbbells. Incompetent sources often advise this exercise to lose weight on the abdomen and sides. But in fact, bending to the side increases the oblique muscles. As a result, the waist expands and the sides only increase in volume. In addition, lateral twisting should be avoided while lying on the floor.

side bends with dumbbells to strengthen the abdominal muscles

Twists

Almost everyone knows that you can use crunches to build abdominal muscles. To complete them, you only need a flat floor, a fitness mat or a regular blanket.

Technique:

  • lie on your back and bend your knees;
  • hands can be brought behind the head, spreading the elbows to the sides, or crossed over the chest;
  • on exhalation, lift the upper part of the body so that the shoulder blades remain on the floor;
  • make a peak reduction at the top point, delaying for a couple of seconds;
  • then drop to the floor.
twisting on the press for slimming the abdomen

During the exercise, the lower back should be firmly pressed to the floor. No deflection is allowed. In addition, you can not make jerky movements and pull yourself by the neck. Curl up is necessary by rounding your upper back and tightening your abs.

Men can take weights over time. This will strengthen your abdominal muscles faster. It is not recommended for girls to use extra weight, as the increased growth of abdominal muscles leads to an increase in the waist. In addition, burdening is contraindicated in women after childbirth, as well as girls and boys under the age of 16. In this case, you should start with the lightest exercises.

You can also use fitball crunches. This version of the exercise relieves tension from the lower back.

Technique:

  • lie on the fitball, feet should stand firmly on the floor;
  • arms crossed over the chest or behind the head;
  • while inhaling, deflect the body slightly below parallel with the floor;
  • on exhalation, rise, straining the press;
  • The lower back should remain pressed against the fitball.
twisting on a fitball for slimming the abdomen and sides

Feet should be on the floor throughout the entire exercise. You cannot take them off the floor, raise your hips and buttocks.

Leg Raises

Leg raises should be done to get the most out of your lower abs. Execution technique:

  • lie on the floor, stretch your arms along the body, straighten your legs;
  • on exhalation, raise them 45 degrees;
  • at the end point, stop for 1-2 seconds, feeling the tension of the abdominal muscles;
  • then lower your legs, but do not put them on the floor;
  • raise your legs again.
lifting legs for slimming the abdomen and sides

The lower back should not bend in this case, otherwise the load will go away from the press.

Alternate leg raises can also be done. This exercise is called scissors. The execution rules will be similar.

exercise scissors for slimming sides and abdomen

Complicated leg raises - fold.

Technique:

  • take a supine position, arms extended back, legs straight;
  • on exhalation, simultaneously raise the body and legs, trying to touch the ankles with your hands;
  • lock and then return to the starting position.
exercise fold on the press for weight loss of the sides and abdomen

This exercise is quite difficult. Beginners are advised to do regular crunches and leg raises before moving on to doing it.

Vacuum

An effective yoga exercise for girls who want to reduce their waist and hips is a vacuum. It is aimed at strengthening the internal muscles of the abdomen due to static load, but will not help pump up the abs to cubes. However, a strong muscle corset allows you to visually remove fat folds. After all, sometimes even thin girls have a hanging tummy.

Technique:

  • stand in front of some stable object (table, sofa) and rest your hands on it;
  • then take the deepest possible breath and exhale all the air sharply;
  • on exhalation, the stomach should be drawn in as much as possible;
  • voltage should be held for 10-20 seconds;
  • if necessary, you can take small breaths through the nose;
  • after that, the stomach should be slowly relaxed, keeping the tension for some more time.
exercise vacuum slimming belly

You can also do this exercise while lying down or sitting. The first results will be noticeable after 10 days of regular vacuuming at home.

Abs should be done on an empty stomach. It is best to exercise at home in the morning or after a cardio workout in the gym. You can eat one hour after class. It is desirable that the meal is protein-rich.

05.03.2021