Only a set of measures can help eliminate fat deposits in the abdomen and sides of women, tone the abdominal muscles and gain a slim figure.
Cardio workouts are considered the most effective for this purpose. These include running, swimming, aerobics, and strength training in the gym or at home.
Exercises for the abdomen To achieve a greater effect, quick results, and not get injured, you need not only to know the technique, but also the rules for their implementation.
What is important to know about abdominal muscles
There are 4 types of abdominal muscles:
- straight;
- transverse;
- internal oblique;
- outer oblique.
They are also divided into superficial and deep. The rectus muscle is the largest in size. It is paired and consists of vertically located longitudinal bundles of muscles.
The transverse muscle is the deepest of all. The outer muscle bundles go down the radius. The internal oblique muscles are located inward from the outside.
The abdominal muscles allow you to tilt the body in different directions, affect the internal pressure in the abdominal cavity. The deep muscles provide support for the spine and internal organs.
Warm up
A full warm-up is a must before the main exercises. Only simple exercises are used as a warm-up, as well as stretching.
The duration of the warm-up for women should be about 15 minutes, if the room is cool, then the warm-up time should be increased.
To warm up the abdominal muscles are suitable:
- torso rotation;
- twisting;
- slopes.
Running lightly is a great way to warm up your muscles. You need to start it with walking with an easy step, constantly increasing the pace, and then switch to running at an average speed.
This will cause the muscles to warm up properly, improve blood circulation and make the heart work harder.
Jumping rope is also suitable as a warm-up. You can also twist the hoop.
Top 10 Exercises: Flat Stomach Exercise Program
The following are the best, according to fitness trainers, exercises that are designed for both men and women who want to remove the stomach and tighten the abdominal muscles.
All exercises are recommended to be performed on a special gymnastic mat.
Exercise "scissors"
To perform the exercise, you need to sit on the mat and, lying on your back, as you exhale, both legs must be raised perpendicular to the floor. Perform crossing movements with straight legs, like "scissors" and, on exhalation, lower them to a height of at least 30 degrees from the floor.
In the process of execution, you cannot tear the lower back off the floor. To make the exercise easier, you can grab any heavy object, such as a furniture leg.
Exercise "birch"
Take a horizontal position, while the arms should be extended along the length of the body.Next, you need to rest your hands on the lower back, tear the pelvis off the floor, and bend your legs at the knees and press them to your chest. Without removing your hands from your lower back, slowly raise your pelvis and stretch your legs straight up.
Linger in the pose for at least 2 minutes. Doctors do not recommend this exercise for those who suffer from neck diseases.
Simple twisting
This exercise is also performed on the back, and we bend our arms in front of the chest or behind the head, legs at the knees, and press the heels to the floor. On exhalation, you need to come off with your shoulders and shoulder blades, do twisting. Relax the muscles while inhaling.
The exercise is performed correctly if a burning sensation is felt in the abdominal muscles during the process. You can achieve this by not dropping your shoulders all the way to the floor.
Complicated (lateral) twisting
To perform it, you also need to lie down horizontally, spread your hips to the side, and put your hands behind your head. It is necessary to alternately pull each shoulder to the knee of the opposite leg.
You need to start this exercise with 15-20 repetitions for each leg, increasing the number of repetitions with each workout.
Twisting with a lunge
It is necessary to start the exercise lying on your back with bent legs, both feet pressed to the floor, arms at the back of the head, and elbows apart to the side. When performing this exercise, the head, neck, shoulders and shoulder blades are torn off the floor, and the legs, without unbending, are alternately pulled up to the chest.
Each leg is not pulled up to the opposite arm.
Raising the legs
Take a horizontal position, while raising one leg 45 degrees. You should stay in this position for 3 seconds, relax. Raise the other leg, lower it, it is important that the leg does not touch the floor, while at this time the second leg also rises 45 degrees and is delayed for 3 seconds.
Side Plank Pose
We stand in a plank position. Next, you need to turn the body sideways and stretch your hand up perpendicular to the floor. Legs in this exercise can be placed either crosswise one after the other, or put the lower leg on the side of the foot, put the upper one on it.
The entire body should be in one straight, straight line. In an advanced exercise, the upper leg can be extended upward.
The side plank trains balance.
Push up on the press
Take a horizontal position, while bending your legs at the knees, crossing and raising without lifting your lower back from the floor. On exhalation, push the bent legs upward due to the press so that the knees are above the chest, and the lower back is torn off the floor.
A bike
To complete the exercise, you need to sit on the floor in the same way as in the previous exercise, but do not cross your legs. Next, each leg in turn must be pulled up to the chest, then straightened, without dropping to the end on the floor.
In the process of pulling up your legs, you need to touch her opposite arm with your elbow. This exercise is done without jerky movements.
Wiggle socks
Take a horizontal position. Then, alternately raise each leg so that the lower leg is parallel to the floor, and the knees are located above the stomach. Put your hands behind your head.
Next, you need to tighten the abdominal muscles, raise the shoulder blades and shoulders and alternately touch the floor with your toes, first with one leg, then with the other.On inhalation, you need to raise your legs, and on exhalation, lower.
The exercise is repeated at least 20 times, first on one leg, and then on the other.
Circular rotations
Take a horizontal position. Next, you need to tighten the abdominal muscles and pull the legs bent at the knees to the stomach, and with the body make circular movements alternately in one direction, then in the other, while not lifting the pelvis from the floor.
Backbend with bent knees
You need to kneel down and rest your palms on the floor. For more convenience, you can put a blanket under your palms.When performing this exercise, it is necessary to tighten the abdominal muscles, and tear your knees off the floor.
Raising the legs from the supporting position
The exercise is performed from an elbow plank pose. It is necessary to tighten the abs and gluteal muscles, raise the straight leg up to a level slightly higher than the level of the pelvis and hold for 20 seconds, while the other naked do the same.
It is recommended to perform the exercise 15-20 times on both legs and increase the number of repetitions with each workout.
Straight stretch
Starting position: we lie down on the rug, stretch our arms, and rest our palms on the floor. It is necessary to strain the gluteal muscles and gradually, tearing off the back and lower back, rise up, reaching with your fingers to your socks.
The more tense the glutes are, the less strain on the back, which can lead to injury if the lower back muscles are weak.
Vaccum
Also considered effective is the well-known exercise "vacuum", which is suitable for women with very saggy skin on the abdomen. A special roller, which can be purchased in a special sports store, will help to remove the belly.
Exercise with a roller is performed as follows: while on your knees, you need to roll the roller back and forth, while stretching the muscles as much as possible for a few seconds.
Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.Yoga poses to help you lose fat
For many women who do not want to practice until exhaustion in the gym, yoga has become a real boon. It is no less effective in comparison with the above exercises and helps not only to remove extra centimeters at the waist, but also to tighten the stomach.
It will help you become more flexible, and at the end of a working day, calm down and get rid of unnecessary thoughts in your head.
Salamba Sarvangasana
Otherwise, it is called a stand on the shoulder blades or a birch tree pose. This exercise is contraindicated for those who have a sore back, cervical osteochondrosis, hernia, or have had spinal surgery.
- Starting position: fold the blanket so that when placed on it, the head and neck are above the level of the shoulders and shoulder blades, this will help relieve the cervical spine.
- Stretch your arms along the length of the body. Exhale, raise your knees to the chest, and place your feet behind your head.
- Further you need to press your knees to your forehead and without sudden movements, leaning your hands on your lower back, stretch your legs up.
- Touch your chin to your chest.
During the first workouts, the position must be held for about 3 minutes, with subsequent workouts, the time must be gradually increased. It is necessary to leave this position gradually: first, lower the bent legs to the forehead, and then lower the vertebra behind the vertebra to the floor.
Uttanasana
Asanas are performed while standing.
- Starting position: legs are together, arms at chest level, palms are joined, and elbows are set aside.
- After taking the starting position, relax your back and bend down.
- The forearms are crossed at the back of the head, and the arms hang freely.
If you regularly perform asanas, then due to the fact that the muscles become more elastic, it will be possible to place your palms behind the feet. It is necessary to hold the pose for at least 1 minute, gradually increasing the time.
Janu Shirshasana
- Sit on the ischial bones, straighten the legs and back.
- One leg is bent at the knee, then it must be moved to the groin area and completely put the foot on the inner side of the thigh.
- Place the thigh of the bent leg completely on the floor.
- As you exhale, you need to press the ischial bones to the floor, while inhaling, pull your back up.
- Turn slightly to the left, move one hand to the outside of the opposite leg, palm to reach the ankle.
- Lean your torso towards your leg, fully stretching forward.
- Press your stomach and chest against the leg and grab the foot with both hands, while trying to put your forehead on your knee.
It is necessary to leave the pose gradually.
Urdhva Prasarita Padasana
This asana is performed on the back.
- On exhalation, the legs should be raised to a height of about 30 degrees, the arms should be behind the head, and the elbows should be pulled apart.
- You must stay in this position for at least 15 seconds.
- On the next exhalation, raise your legs 60 degrees and also linger for half a minute. Then slowly lower your feet to the floor.
In that exercise, it is important to ensure that the lower back is pressed to the floor.
Navasana or rook pose
Performing this asana regularly will help strengthen your abdominal muscles, back muscles, and achieve good stretching.
- To start performing the asana, you need to sit on the mat, press your knees together, and press both feet to the floor.
- Further, the back is straightened and tilted back 60 degrees, and straight arms are extended parallel to the floor.
- You must stay in this position for half a minute.
Any exercise for men and women who decide to remove the stomach and tighten the abdominal muscles are ineffective if you do not reconsider the diet in favor of healthier foods.
7 simple tips for a beautiful waist
- Avoid stress. When a person is nervous, not only the psyche suffers, but also health. The body feels uncomfortable and does not work properly.
- Limit your drinking. Alcoholic drinks are not only high-calorie, but also an aperitif to increase appetite.
- Eliminate high-calorie foods from your diet. These include: sugar, flour dishes, smoked meats, fast food. In the morning, you can eat carbohydrates, but in the afternoon you should have proteins in the diet.
- Less starch, more fiber. For breakfast, it is useful to cook porridge from unpeeled rolled oats. Due to its high fiber content, it will help cleanse the intestines and reduce waist size.
- Not all fruits are created equal. For example, bananas and grapes are high in calories and are recommended to be consumed in the first half of the day. The most effective fruits for weight loss are citrus fruits.
- Drink plenty of water. You should drink about 2.5 liters of clean water per day. This will saturate the body, and it will be fully ready for stress.
To quickly remove the belly, it is necessary not only to rationalize the diet, regularly perform abdominal workouts for women and men, but also to adhere to a healthy lifestyle, quit bad habits and get enough sleep.
Exercises can be performed with any suitable music, and, for more motivation, you can practice in the company of close friends and girlfriends who are also in the mood for losing weight and strengthening the abdominal muscles.
Video on how to remove the stomach and sides in a week
Exercise Videos to Help Lose Belly