Effective exercises to quickly remove the abdomen and sides at home

Faced with the problem of excess fat in the sides and abdomen, many people, especially women, often think about how to solve it in order to get rid of unnecessary fatty layers and excess weight.

It's no secret that losing weight quickly without exercising to eliminate fat is nearly impossible. And it is best to approach weight loss in a comprehensive manner - to cleanse the body, optimize the diet, and normalize the daily routine.

Choose the optimal time to stay awake and relaxedas well as eliminate body fat on a daily basis by performing the most effective weight loss exercises.

We will practice this approach to quickly remove excess fat from the abdomen and sides.

Exercises in a complex of measures for weight loss

To lose weight, quickly remove the stomach and sides, you must perform the most effective exercises every day, regularly increasing the load.

The set of exercises is designed for 1.5-2 hours of work per day, which is in line with the recommendations of physical training coaches.

To avoid possible injuries, stress for an unprepared body, before any physical activity, it is necessary to warm up for 5 to 10 minutes.

The above set of exercises is recommended for adult women who have reached the age of 30.

Warm up

Exercise 1. Preparing the muscles of the hips and sides for the main load

Origin or first position. The person must stand on the floor. His legs should be shoulder-width apart, and his hands should be palms on the waist. Do the inclinations alternately in different directions, without removing the palms of the hands from the waist.

For beginners, the optimal number of repetitions in this exercise is from 4 to 9 times per approach to inclines.

For experienced ones who have an idea of ​​physical activity, the number of repetitions in the exercise is from 10 to 16 times in the approach of inclinations.

Exercise 2. Preparing the lateral muscles for the main load

Starting position: stand on the floor. Feet should be shoulder-width apart, and hands should be palms on the waist. Lean forward and then lean back, being careful not to change the position of the arms.

For beginners, the optimal number of repetitions of the exercise in the approach is from 5 to 8 times. For experienced people familiar with physical activity, the optimal number of repetitions per exercise is 10 to 16 times per set.

Move smoothly to avoid unnecessary traumatic stretching.

Exercise 3. Preparing for the main load - warming up the muscles of the thighs, legs and sides

Starting position: become straight, eyes look forward. Run in place.

For beginners, the duration of the run in the exercise is from 30 to 60 seconds. For people who have an understanding of physical activity, the duration of running in exercise ranges from 1 minute to 3 minutes.

When performing this exercise, you should raise your feet high in order to stretch the leg muscles well.

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Core load exercises

Exercise 1. Pumping the press with training all the muscles of the abdominal cavity

This exercise should be performed lying on a special gymnastic mat or simply on a home carpet that lies on the floor. Starting position: put your hands with your palms under the buttocks.

Legs should be torn off the floor by 5 cm (for beginners) and up to 15 cm (for "experienced").

The gap increases gradually, by 0.5-1 cm per day. In this position, the person imitates "scissors", crossing his legs alternately. For this exercise, it is recommended to spend 5-8 minutes from the allotted total time.

Exercise 2. Main goal: training all oblique abdominal muscles

Starting position: stand on a special gymnastic or home carpet on your knees, with your arms along your torso. This exercise should only be performed in the starting position.

Keeping your shins straight, you first need to sit yourself on the mat to one side, slowly lowering your hips. Then rise up and sit yourself on the mat on the other side.

Lowering the hips and moving to a new position, you should spend a few seconds in it with each repetition.

For beginners, the duration of the exercise depends on the number of repetitions (from 5 to 10 times) in one approach, lingering for 2-6 seconds. in each position.

For already experienced people who have an idea of ​​physical activity, the duration of the exercise in the number of repetitions in one approach is from 10 to 20 times on different sides, with a delay of 3 to 5 seconds. in each position.

Exercise 3. Training the transverse abdominal muscle

This exercise is essential. Here, not only the abdominal muscles of the abdomen, but also the transverse muscle will be involved.Starting position before starting the exercise: to kneel with support on the palms of the hands in their “kneeling” position.

It is necessary to squeeze the leg at the knee and pull it to the chest, press it as tightly as possible and hold it in this position for several seconds (up to 5-7), straighten the leg. After straightening the legs, return to the starting position.

For beginners, it is recommended to do 5-8 repetitions in one approach, for experienced ones - 10-15 repetitions in one approach with each leg.

Despite the complexity of its implementation, the exercise pays off.

Exercise 4. Training all abdominal muscles

When performing this exercise, not only all the lateral muscles will be involved, but also all the abdominal muscles, including the transverse one.

Starting position: lying on your side on the rug. You need to lie so as to form an even angle of 45 degrees between the body and the floor, the support goes on one hand, and the other should be at the waist.

In this position, it is recommended to take the feet off the floor in a measured manner and push with the side muscles.

For beginners, the number of approaches is 2 for each side. Each approach has 6 to 10 repetitions. For experienced - 4 approaches on each side. Each set has 15 to 25 reps.

To get the maximum result, experts recommend gradually increasing the sets with repetitions within 21 days. Break between sets from 30 to 45 seconds.

Exercise 5.Burning excess fat on the stomach and sides

Helps to get rid of excess fat on the belly and sides. During its implementation, not only the weight of the abdominal muscles (including the transverse), but also all the muscles of the sides will be intensively involved.

Starting position: lie down, relaxing on a carpet (gymnastic rug or regular), putting your hands and placing your palms under your head. Legs should be tucked in.

Alternating between knees and elbows in a symmetrical intersection, perform 50 repetitions, regardless of whether the person is a beginner or an experienced person.

Exercise 6. Training the muscles of the abdomen and sides

By doing this exercise, all muscles will be involved, especially the abdominal and lateral muscles.

Starting position: lying on your back on a special gymnastic mat or regular carpet, your legs should be extended. Knees and feet are brought together, and the toes of the toes should be pointing in different directions.

Spreading your arms to the sides, you need to try to raise your torso and reach the tips of your toes. Then raise your legs at a 45 degree angle. Do this so that the back, in its lumbar region, touches the floor.

Delay in position 3-5 seconds. Then you need to exhale and lower your body to the floor.

Perform the exercise for 50 repetitions, regardless of whether a beginner or an experienced person does it.

Exercise 7. Training all abdominal muscle groups with dumbbells

During the exercise, all muscles will be involved in full volume (sides, abdominal, even the transverse abdominal muscle). The exercise uses dumbbells.

Starting position: to start the exercise, you need to stand up straight, relaxed. Legs are shoulder-width apart. Then take dumbbells weighing 1.5 to 3 kg.

Having dropped to one of the knees, you should push the dumbbells with swinging movements to the asymmetric sides. By making sure that the knee bend is maintained at a 90 degree angle for beginners. Then change the knee and do the exercise again.

For beginners, the total number of approaches is no more than 2 per knee, in each approach from 6 to 10 repetitions. For experienced people - 3-4 approaches per knee, if desired, you can add 2 more approaches... Each set has 15 to 25 reps.

Exercise 8. Workout with dumbbells

It is also a dumbbell exercise. When performing it, the same muscles will be involved as in exercise 7. But the algorithm for its implementation is somewhat different than in exercise 7.

Starting position: stand up straight, eyes look forward. Take a few steps in place with weights - dumbbells. Continuing to walk, move 1-2 steps forward. Get down on one of your knees, then raise your arms and return to the starting position.

Repeat the entire movement again, but already go down on the other knee.

Beginners can alternately perform 2 sets for each knee, in each set from 5 to 10 times. Experienced can perform 4 approaches alternately on each knee. Each set has 10 to 20 reps.

Exercise 9. Training of all lateral muscle groups

Its implementation involves not only the abdominal muscles, but also all the muscles of the sides.Starting position: lie on a gymnastic rug or floor, legs tucked in and forming an angle (with the carpet) of 90 degrees.

Pull your legs up as much as possible so that your knees can touch your chest. Then you should return to the starting position. Beginners should start the exercise with 2 sets. Moreover, in one approach, do at least 10 repetitions.

For experienced ones, you should start the exercise from 4 approaches and at least 15-25 repetitions.

To achieve the best effect, you should consistently increase and regularly increase sets: 2 sets for each subsequent day.

The maximum number of approaches is no more than 12. This exercise requires all possible concentration and concentration from the person.

Effective side exercises

Exercise 1. Training all lateral muscles

Starting position: lying on your back on a gymnastic mat, your hands should be closed "in a lock" and be over your head, and your legs should be brought together at the knees with your shins turned to the sides.

With your back straight, pull your chin up and exhale. Then you need to take a starting position and take a breath. The main thing, while performing the exercise, is to turn your knees in different directions.

Beginners should do this exercise 2 sets at a time. Perform strictly 10 repetitions in one approach. Experienced people who are aware of physical activity should do 2 sets, and at least 30 reps per set.

Experts recommend: to get the best effect from this exercise, sequentially increase the sets for all (2 per day). The maximum number of approaches is up to 12.

This exercise will require all possible intensity in concentration and concentration from the person while doing it.

Exercise 2. Complex for training the lateral and abdominal muscles

Starting position: lie on either side on a special gymnastic rug or on an ordinary bedside floor carpet. If the side is left, then the right arm is extended in front of you, and the left arm should be above the head.

The legs should be bent at the knees. Otherwise, vice versa. The side is right, which means that the right hand is behind the head, and the left is stretched out in front of you. When performing the exercise, you should simultaneously raise your head and legs, stretch your elbow to the side.

Beginners should perform this exercise on each side for 2 sets. Moreover, at least 10 repetitions in one approach. Experienced people can do 2 sets on each bokeh, 25 reps per set. If desired, the number of approaches can be increased.

Exercise 3. Training all muscle groups of the sides and abdomen with a ball

When performing this exercise, not only all the lateral muscles are involved, but also the abdominal muscles. The exercise belongs to the "ball" grade.

Starting position: lying on any (as you like) side on the ball, the hand (also any) with the palm rests on the floor and the legs stand with straight feet on the floor. Support on the outside of the foot. The opposite leg should be lifted up, then returned to its starting position.

For beginners, this exercise should be performed starting with 2 sets on each side. Moreover, in one approach, perform at least 10 repetitions in 1 approach. Experienced should perform 2 sets and at least 25 repetitions in 1 set. If desired, the number of approaches can be increased.

You need to pay attention to the recommendation of specialists: to achieve the result, the frequency and regularity of physical activity is important.

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Exercise 4. Finishing the workout

Starting position: lying in bed. Place a small pillow under your head so that your shoulders are on it. Pull the stomach in as much as possible, while helping yourself with the abdominal muscles.

Hold this position for a short time, then relax. The number of approaches is optional.

When performing any exercises, you should remember the safety rules and adhere to the advice of coaches, as well as gradually increase the load, slowly but surely moving towards the intended goal.

Helpful videos on how to get rid of the belly and sides with the most effective exercises at home

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