Slimming machines for belly and sides in the gym and at home. Best rating

For weight loss in the abdomen and sides, only diets and exercises, but also numerous exercise machines help. In today's sporting goods market, you can choose models that are suitable for both home use and work in the gym.

Comparison of the effectiveness of exercises for weight loss of the abdomen with and without simulators

For effective weight loss in the abdomen and sides, special exercises and exercises on simulators are suitable. The choice of a specific type of activity is based on the psychological and physical characteristics of a person. To make a choice, you need to have an idea of ​​the pros and cons of each type of activity.

Combined workouts are most effective, in which exercises with their own weight and special equipment are combined. Also, a prerequisite for losing weight is adherence to proper nutrition and drinking regimen.

Rating of the best home exercise machines for weight loss in the abdomen and sides. Lesson rules

All modern physical training devices are divided into strength and cardiological equipment. For beginners who are overweight, it is necessary to start classes with models that provide cardio.

Elliptical Trainer

Slimming machines for the abdomen and sides help not only to improve the appearance, but also to strengthen the entire body. The elliptical trainer is the most popular model of cardiovascular equipment for home exercise.

Working on it solves the following tasks:

• reducing the load on the joints and spine;
• giving tone to the main muscle groups;
• reduction of body fat;
• increasing the overall level of endurance.

An ellipsoid activity simulates running, stair climbing, cycling, and skiing.

To obtain a fast and sustainable result, it is necessary adhere to the following rules:

• Training on any simulator should begin with a warm-up lasting 10-15 minutes.
• For quick weight loss and strengthening of the abdominal muscles, it is necessary to keep them in constant tension throughout the workout.
• The training time for beginners is 30-40 minutes. Warm up and stretching are not included in this time.
• The intensity of the session must be increased gradually, warming up the muscles. The end of the exercise also takes place at a slow pace.
• The frequency of training depends on the desired result. To keep the body in good shape, you need 3 workouts a week for 30 minutes. Weight loss requires 4-5 sessions per week, lasting from 1 to 1.5 hours.

A small elliptical trainer that can easily fit even in a small room costs from 7,500 rubles.

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Treadmill

Running and walking is the most affordable form of cardiac training. In the cold season, outdoor activities are successfully replaced by work on the home treadmill. Classes on it have practically no restrictions, since modern models have the function of controlling the speed of movement and the angle of inclination of the track.

Conditional contraindications for classes are the following diseases:

• hypertension;
• phlebeurysm;
• obesity III degree;
• osteochondrosis;
• vertebral hernia.

The presence of contraindications is not a reason to completely abandon jogging. After consulting a doctor and a professional trainer, you can choose the appropriate load, replacing jogging with intensive walking.

Regular treadmill training helps to evenly reduce body fat throughout the body. Beginners who are very overweight should start out on a treadmill by walking. As you lose weight and strengthen your body, walking is replaced by running.

A beginner training option might look like this:

1. 10 min. - calm walking as a warm-up;
2. 10 min. - a gradual increase in pace up to 5-7 km / h;
3. 10 min. - heavy traffic at the maximum possible speed;
4. 5 minutes. - a calm course to restore breathing;
5. 10 min. - imitation of a fast ascent uphill;
6. 5 minutes. - a gradual decrease in pace until a complete stop

To increase the load, the duration of active periods is gradually increased. The most preferred option for home workouts is the folding track. The folding model can be purchased at a price of 5500 thousand.

Exercise bike

The popularity of the indoor exercise bike is due to the following factors:

• optimal dimensions for small spaces;
• acceptable price;
• providing a comprehensive load on the muscles of the legs, buttocks and abdomen;
• reduction of body fat;
• increased endurance;
• minimal stress on the spine and joints, provided that the exercises are performed correctly.

Absolute contraindications for occupations are the following diseases:

• oncology of any organs;
• diabetes;
• severe cardiovascular diseases.

The maximum training effect is achieved when the following recommendations are followed:

• Compliance with the frequency and intensity of classes. Beginners and people who are overweight over 10 kg should start with 20-40 minute sessions, repeated 3 times a week.
• The most effective is interval training, which combines a fast and slow pace.
• Increasing the load on the abs and buttocks will allow a change in position for exercise. You should start the lesson in a sitting position, and at the maximum peak of intensity work while standing on your feet.
• Work on the abdomen on an exercise bike should be complemented by strength exercises aimed at strengthening the muscles and shaping the relief in this area.

When choosing a unit suitable for a home, one should take into account its weight and compactness. In this case, the weight of the flywheel should be 7 kg. The average cost of a home exercise bike is 7000-9000 rubles.

Stepper

Of the many types of steppers that imitate walking on stairs for weight loss in the abdomen and sides, a model with a rotary handle is suitable.

Lesson on such a simulator solves the following tasks:

• weight reduction due to intense cardiac stress;
• an increase in the tone of the muscles of the legs, buttocks, rectus and oblique muscles of the press;
• improving the work of the cardiovascular and respiratory system;
• increased endurance.

In order for exercise on the simulator to have a positive lasting effect on the body, the following recommendations should be followed:

• You should do 3-4 times a week for 30-40 minutes, starting at a low level of intensity.
• The heart rate at the peak of the workout should not drop or rise beyond the minimum and maximum readings appropriate for age.
• The best time to exercise is in the morning, as at this time the body will use energy from accumulated fat reserves for work.
• Stepper training should be combined with strength training and proper nutrition.

For an hour of simulating climbing a ladder, combined with turning the body and working the arms, a person can spend up to 700-800 calories. The cost of a stepper depends on its configuration. The simplest model, equipped with interconnected pedals, can be purchased at a price of 3000 rubles. The minimum cost of the rotary model is 4500 rubles.

Skipping rope

Slimming machines for the abdomen and sides are not always a complex mechanism. A jump rope familiar to every person from childhood is a universal simulator that allows you to quickly and without large financial costs tidy up the body shape.

It helps:

• improve muscle work and adjust the figure;
• make the skin more elastic and reduce the appearance of cellulite;
• normalize the work of the cardiovascular, respiratory and digestive systems;
• promotes the production of hormones that improve mood.

To lose weight and strengthen your abdominal and side muscles, you can do the following exercises:

1. Jumps are performed on the toes of both feet at a slow pace.
2. Slow jumps with alternating legs.
3. Move forward and backward on both legs.
4. Jumps on one leg are performed in 2 sets of 10 times for each leg.
5. Side movements performed for each turn of the rope.
6. Jumping on two legs with a turn of the knees.

After completing the cardio workout, strength exercises are performed for the main muscle groups. The lesson ends with a stretch, for which a jump rope is used.

Exercises are performed as follows:

1. Take the rope folded in half and, stretching it, raise them above your head. From this position, bend to the right and left. The body must not deviate from a straight line.
2. Fold the gymnastic apparatus in four. Sit on the floor with your legs extended in front of you. Lean forward and grab your feet with a rope. Hold in this position for 30 seconds.
3. Starting position, sitting with legs extended. In a double-folded rope, rest your feet, at the same time leaning back so that you feel the tension of the press. Hold a static pose for 30 seconds.

The effectiveness of training depends on the following factors:

• Regularity of classes and a gradual increase in their duration and pace.
• Compliance with the performance technique and exercise safety. The first lessons should take place on a fairly soft, springy surface. Jumping rope is contraindicated for people with diseases of the joints and spine.
• Control of diet and water consumption. You must strictly adhere to the daily calorie intake and take into account their daily consumption.

A regular rope can be bought in a sports store for a price of 70 rubles.

Hula Hup

The large plastic ring unit is a popular and affordable cardiovascular machine. Modern models are complemented by massage elements in the form of balls or hemispheres.The only contraindication for practicing with a hoop is diseases of the lumbar spine.

Regular training has the following effects:

• improvement of muscle tone due to improved blood flow and massage effect;
• active burning of subcutaneous fat due to active movements;
• helps to improve coordination of movements.

There are several disadvantages to practicing with a hoop:

• the need for a large free space;
• the possibility of bruising in the area of ​​the simulator;
• the appearance of pain and discomfort in the lower back due to improper exercise.

The correctness of the exercise plays an important role in the process of losing weight.

To achieve a quick visible effect, beginners should adhere to the following recommendations:

• Before the lesson, you should perform breathing exercises - 3-4 inhalation and exhalation.
• Taking the hoop in your hands, you need to stand up straight, put your feet shoulder-width apart and straighten your back.
• The abdominal muscles must be strained as much as possible and performed in circular movements with the waist. Large amplitude can lead to spinal injury, so the movements should be short and smooth.
• Performing the exercise, you need to breathe deeply and measuredly, saturating the blood with oxygen necessary for burning fat.
• To minimize the appearance of bruises, it is necessary to choose tight clothing for exercising, tight-fitting at the waist.
• The first lessons should not exceed 5 minutes. It is necessary to increase the training time as physical fitness improves. The ideal time for a fat burning workout is 30-40 minutes.

The comfort of training and the possibility of negative consequences depend on the right choice. An untrained person should choose a simple aluminum or plastic hoop, the weight of which does not exceed 1.5 kg. The minimum cost of such a model is 300 rubles.

Expander

Weight loss machines at home can be used for different muscle groups. Power load on the abdominal and lateral muscles can be provided by using a simple butterfly expander. It is a rigid spring design with two semicircular levers covered with soft rubberized material. This simple tool quickly strengthens the muscles throughout the body.

To lose weight in the abdomen and sides, the following exercises should be performed:

1. Sit on the floor and lean back at an angle of 45 degrees, leaning on your hands. Put your feet on the expander wing, performing an up and down movement. Beginners do 2-3 sets of 30-40 reps.
2. Lie on the floor and place one wing of the expander between your legs bent at a right angle. Clamp the second wing in your hands. Raise your legs slowly while squeezing the spring. Perform 2-3 series 20-30 times.
3. Place the simulator on the floor, opening away from you. Lie on your side, leaning your shoulder against him. Press on the wing, straining the rectus and oblique abdominal muscles.

The cost of a simple exercise machine is 350-750 rubles.

Dumbbells

Dumbbells are a simple strength training tool that helps you not only lose weight around your waist, but also tighten your muscles. In order to lose weight and not pump muscles, you should deal with devices weighing no more than 1.5-2 kg. The set of exercises must be performed in the morning, performing 15-20 repetitions for each 4 sets.

The daily workout consists of the following exercises:

1. Stretch your arms with dumbbells along the body. Perform side bends, leaning as low as possible.
2. Spread your legs shoulder-width apart, and tighten your abdominal muscles. Pull the hand with the dumbbells to the side and stretch it to the side. Return to starting position and repeat the movement in the other direction.
3. Sit on the floor and bend your knees. Fold the body back 45 degrees, placing your hands with dumbbells in front of your chest. Perform body turns, twisting oblique abdominal muscles.

When choosing dumbbells, it is better to give preference to typesetting specimens, since they allow you to change the weight and change the load, without buying a new device every time.

Fitball

Fitball is a large ball designed to relieve stress on the spine. It is used to strengthen the muscles of the press and back, while developing the vestibular apparatus and coordination of movements.

Exercises for slimming the abdomen and sides are as follows:

1. Lie on the fitball and find the balance point. Place the hands behind the locks behind the head, while it is necessary to monitor the position of the neck and stretch the chin up. From this position, straight lifts and twists are made. Beginners need to complete 3 sets of 10-15 times.
2. Lie sideways on the ball, resting your feet on a hard surface. Stretch the body in a line and fasten the arms behind the head. Raise the body up and down. You need to do 3 approaches, 10 times on each side.
3. Lie down and hold the ball between your feet. Raise your legs and move the ball to your arms outstretched. Lower the shell behind your head. Repeat the sequence of movements in the opposite direction. The exercise is performed 3 sets of 10 times.

Fitball is an affordable simulator, which costs an average of 700-800 rubles.

Disc "Grace"

The disc is a simple device for shaping a thin waist and losing weight in the side area. It is a roller with two flat surfaces. They stand on one of them and perform twisting.

Some models of discs are equipped with expander, which gives additional load on the shoulder girdle. The effectiveness of a 30-minute workout equals 200-300 calories burned. The cost of the disc varies from 400 to 1000 rubles.

Press roller

A simple abdominal muscle training device is a wheel that is fixed in the middle of a metal tube. Its simplicity is quite deceiving, as most exercises require good physical fitness.

The following exercises are suitable for beginners:

1. Plank on straightened arms with a roller.
2. Direct rolling from the knees. You need to kneel down and hold the roller in your palms. Put the simulator on the floor and stretch your arms straight, lowering the body as low as possible. Smoothly return to starting position. Try to do 10-15 reps.
3. The starting position is the same as in the previous version, but the rolling is performed to the side. You can make alternating rolling in different directions, or perform sequentially for each side. The number of repetitions is 10-15 on each side.

The average cost of a video is 500-600 rubles.

The best abdominal and lateral slimming machines for exercising in the gym

Belly and flank slimming machines that are used at home do not always give the desired results. To achieve the desired shape, you can start attending a gym with professional equipment.

The advantage of visiting specialized institutions is the opportunity to consult with a professional trainer who can give recommendations on the selection of suitable simulators and the magnitude of the load.

What simulators remove the stomach and sides

Weight loss machines for the abdomen and sides in the gym are divided into cardio and power units.

The mechanisms that provide cardiac stress include the following simulators:

• a stepper that allows you to adjust the load level and the angle of rise;
• exercise bike with different degrees of resistance and built-in sports computer;
• rowing simulator, providing a complex load on the body;
• treadmill with adjustable incline angle, speed and the ability to count the calories burned.

On average, for a cardio workout lasting 40-60 minutes. up to 500-700 calories are spent.

Abdominal and lateral strength machines

The following strength training equipment is placed in modern gyms:

• Press bench - a horizontal surface with a slight slope, on one side of which an attachment for the lower extremities is fixed.It is designed to pump the muscles of the press and back.
• Block simulators are a structure with attachment for limbs and a system of additional weights. The set of exercises and the load is selected by the trainer in accordance with the level of training and the goals of the client.
• Rider rider - a simulator that combines the functions of rowing, lower press and upper traction. It provides a load on the abs, back, upper and lower limbs.

A set of exercises in the gym

You can remove the stomach and sides in the gym using the following complex.

• Cardio workout lasting 30 minutes. It allows you to prepare the body for power loads and start the process of fat burning.
• Hanging leg raises, performed to work out the lower press.
• Twisting on an inclined board.
• Crunches on a block trainer.
• Raising your legs on a straight horizontal bench.
• Stretching.

Rating of the best professional simulators, prices

The modern sporting goods market provides a large selection of professional equipment for gyms. Some of the most popular models are the following units.

Simulators are helpers in the difficult process of losing weight. To achieve a positive effect in the abdomen and sides, you can practice both at home and in the gym. You can achieve results by practicing and adjusting your diet.

Article design: Mila Friedan

Video about exercises for slimming the abdomen and sides

Exercises for the abdomen and sides: