Exercises for slimming the abdomen and sides with dumbbells, a ball, breathing. Video

You can form a flat abs and reduce your waist at home with simple exercises and proper breathing. To achieve the desired effect in a short time, you must follow the recommendations of professionals.

How to warm up

Before starting classes, you need to do a warm-up, which will help prepare the body for subsequent physical activity. The warming up complex is an important part of the training, which allows you to accelerate cardiac activity, make muscles and ligaments more plastic, prevent injuries and sprains.

Starting exercises for slimming the abdomen at home with a warm-up, in a short time you can achieve the maximum effect, and the process can be made more pleasant and comfortable. Coaches advise, regardless of the type of training and the use of sports equipment, to do a general warm-up.

The preparatory complex should last at least 10 minutes and include several exercises aimed at loading all muscle groups.

The warm-up contains the following movements:

• for the muscles of the limbs;
• jumping with or without a rope;
• easy running;
• rotary elements.

Stages of the preparatory exercises:

• cardio (2 minutes);
• articular part (1-3 minutes);
• dynamic exercises (up to 3 minutes);
• restoration of breathing.

You need to start the complex with cardio warming up, which consists of walking with lifting or raising the limbs or light jogging for several minutes. Joint gymnastics includes several exercises with repetition of 10-12 times: rotation of the head, arms, pelvis, elbows, knees.

Dynamic exercises are a universal set for all workouts. In this case, you can do a warm-up for each group for 10-20 seconds in any sequence:

• stretching the muscles of the chest and back;
• stretching the triceps and shoulder;
• bends to the sides, forward to the legs;
• squats and lunges.

At the final stage, it is necessary to normalize breathing by taking deep breaths and exhalations.

General set of exercises for men and women

To reduce weight and create a beautiful press, you need to choose a complex that will help strengthen the muscle frame and remove extra centimeters at the waist. The training program usually includes strength and cardio exercises with aerobic and anaerobic loads.

Despite the fact that the complex includes the same set of exercises, changing the intensity of the exercises with the number of repetitions, you can achieve an increase in relief or a perfectly flat press.

At the same time, you need to pay attention to breathing: doing most of the exercises on the abdominal muscles, release the lungs from air when bending the body, and gain air when returning to the initial position.

Simple twisting

Twisting is one of the simplest exercises to strengthen your abdominal muscles., they are performed without the use of equipment and sports equipment.Twisting exercises allow you to use the necessary muscles for losing weight in the abdomen at home, but for this you need to follow the technique.

A simple twisting lying on the floor is considered basic (15-20 times in 2 sets):

• you should lie on your back, bend your knees, placing your legs waist-width apart;
• hands must be folded at the back of the head so that the thumbs are behind the ears;
• elbows should be directed to the sides, chin raised;
• straining the abdominal muscles, pull in the stomach;
• lifting the upper body, bend forward, fix the position;
• fall on their backs.

During classes, you need to ensure that the chin is not lowered, and the elbows remain in line with the shoulders. The exercise works the stomach, while the muscles of the buttocks and neck should be relaxed.

Raising the legs

Another exercise that is easy to do at home is leg raises. This universal type of workout will help both women and men to tone up the abdomen, strengthen the lower abs, even with a low level of training.

Performance:

• you need to lie on a flat surface, place your hands along the body;
• alternately raise one straight leg to an angle of 60 degrees;
• hold it for 2-3 seconds, slowly lower it.

The required load occurs when lifting 10-12 times for each leg in 2 sets. Another option is to lift both legs at the same time. In this case, the heels can be lowered to the floor and repeated lifts or perform actions without touching the surface, leaving a few centimeters to it.

Twisting and lifting legs

This action is a form of simple twisting exercise that puts additional stress on your core muscles in constant tension.

Execution technique:

• lie on your shoulder blades;
• raise your legs so that you get a right angle, the ankles are located along the floor;
• fold your hands on the back of your head;
• strain your muscles, stretch your shoulders and knees towards each other (folding);
• take the original pose.

After doing 10 exercises, you need to rest and relax, then do another set.

Side crunches

Standard exercises for losing weight at home usually involve stress not only on the rectus muscles, but also on the oblique core muscles. You can work out these places if you regularly perform side twisting. For beginners, 8-10 times with a repetition of the cycle after rest will be enough.

Performance:

• you need to lie on a flat surface, legs apart slightly wider than shoulders;
• hands are removed behind the head;
• stretch with the shoulder to the knee, located diagonally, without lifting the leg.

To perform the twist correctly, the legs are not torn off the floor, the elbow is kept level with the shoulder, the other elbow is the support. Tension should occur in the abdominal area, the exercise should not constrain the neck or chest.

A bike

This movement works well on the oblique muscles, allowing you to reduce the sides. Exercise "Bicycle" repeats riding a two-wheeled vehicle. To perform it, you need to sit on your back, placing your hands on the back of your head, bend your legs, trying to bring the heels as close as possible to the pelvis. Taking your shoulders off the floor, you should reach for the opposite leg.

In this case, you need to bend the leg 45 degrees, straighten it. Without stopping, they make the same movement on the other side, using the second shoulder. To achieve the desired effect, you need to monitor the pace: the execution process should be slow and smooth. You need to do it at least 10 times.

Twisting with a lunge

A more complex twist that engages multiple muscle groups, putting stress on the abdomen, hips, and buttocks.

Performance:

• you need to lie on a flat surface, bend your legs and pull them to the pelvis, keep your hands behind your head;
• tear your shoulders off the floor, stretch forward;
• at the same time, pull the knee to the chest, fix it for a few seconds;
• the second leg remains on the floor, helping to maintain balance;
• then you need to lie down again, stretch the working leg without lowering it to the floor;
• change legs.

The exercise is done 5-7 times for each leg, after a short rest, the movements are repeated.

Wiggle socks

Such an exercise for losing weight in the abdomen requires practice, it may seem quite difficult for a beginner to perform at home, but it gives the maximum load on the problem area and promotes weight loss.

Technics:

• Lying on the floor in the starting position, raise the legs closed together to the level of the pelvis, the ankles should be parallel to the floor.
• Breaking off the shoulders, stretch forward, while lowering one leg to the floor to touch the surface with the toe.
• Return the working leg back, repeat with the other leg.

Care must be taken to keep your back on the floor. In the first lessons, you can simplify the swing a little, if you do not tear off your shoulders, but work only with your legs. Then you need to complete the set.

Circular rotations

The movement allows the entire press to be loaded.

Performance:

• starting position: lying on the floor, you need to bend your knees, lower your feet;
• lifting the upper part of the body, they make a rotation to the sides, writing out a circle.

The pelvis and legs remain in the same position. Rotation is performed 5 times at a slow pace.

Backbend with bent knees

This movement allows you to load your stomach and strengthen your back.

To do this, you need to change the position: stand on your knees and elbows, socks rest on the floor. For more comfort, you can place a folded towel under your arms. The muscles are tense, they lift both knees off the floor at the same time, then they are fixed for 3 seconds and lower. Do 8-10 exercises. You need to try to keep your back straight, look in front of you, without lifting your head.

Raising legs on a chair

You can get the necessary load not only by performing exercises on the floor, but also on a chair. This allows you to diversify your workout and reduce body fat in conditions when it is not possible to do lying exercises. By changing the position of the body on the chair and technique, you can perform a comprehensive training that gently works out the abdomen, hips and back.

The easiest exercise option is to lift bent legs:

• you need to sit on a chair;
• put your feet together, rest your hands on the handles or a seat on both sides;
• trying not to bend the back, pull the knees to the chest, the abdominal muscles should strain;
• hold the legs in this position for a few seconds;
• lower their feet without touching the floor with their toes.

Do the exercise 10-16 times. In addition, you can lift one leg at a time, bend over to your toes, pull your elbows to your knees with a turn of the body.

Side bends

When choosing exercises for weight loss, you need to pay attention to the area of ​​the abdomen, waist, back, which will allow at home not only to reduce the volume, but also to correct the figure, make it visually more proportional.

Side bends work out the lateral muscles, thinning the waist and reducing body fat... Movements should be smooth, they should be performed at a moderately slow pace.

Technique for performing traditional inclinations:

• you need to stand up straight, spread your legs slightly wider than your shoulders;
• place one hand on its side, raise the other above the head;
• lean to the side opposite to the raised hand;
• return to the starting position;
• repeat the movement in the other direction.

Make 2 deep inclinations in each direction, gradually increasing the load, and stretch with the working hand. After completing 10 inclinations, you need to take a short break, repeat the movement.

Twisted plank

The plank is a static exercise that engages the entire muscle corset, tightens the silhouette and strengthens the abs. Beginners need to start training with a basic exercise, gradually complicating it to pump the problem area.

To increase the stress on the waist and core muscles, you need to do a standard twist session, which makes it dynamic and allows for more energy.

Performance:

• it is necessary to stand in a rack on the floor, as in push-ups;
• balance is maintained with the help of elbows and socks;
• then twist the body to the side, take the thigh to the right;
• without touching the floor with the thigh, it is necessary to fix the position;
• exhale;
• straighten;
• twist the body at the waist to the other side.

You need to repeat 20-25 times.

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Effective breathing exercises for fast weight loss of the abdomen and sides

You can improve your figure without exhausting fitness. There is an equally effective remedy - breathing exercises, which quickly saturates the blood with oxygen and accelerates metabolic reactions.

Static exercises, which are combined with proper breathing to lose weight at home, are called body flex. They are carried out regularly, following a special technique, on an empty stomach, in the interval between inhalation and exhalation.

Exercise options:

1. Slim stomach. You should stand up straight with your feet shoulder-width apart, and put your palms on the front of the thighs, sit down a little. At the expense of 1 - inhalation, at 4 - abrupt exhalation. The abdominal muscles are tense. Repeat 15-20 times.
2. Remove the sides. You need to sit on the floor, cross your legs, bend. The left knee is at the top. The left knee is held with the right hand, the left hand is placed behind the back. They inhale, exhale sharply, draw in the stomach, stay in this position for 10 seconds, inhale. Then you should change the position of the legs.

Dumbbell Exercises

Weight training is an excellent method of increasing the effectiveness and speeding up the effectiveness of training. Dumbbells can be used as weights.

Exercises:

1. Stand up straight, hands with dumbbells are lowered along the body, perform lateral bends, trying not to bend the back.
2. The knees are slightly bent, stretching alternately with the hand to the side, straining the muscles.
3. Stretch your arms along the body, back straight, squat 10 times.

Ball exercises

According to the coaches, the ball can be considered a universal home exercise machine that has no contraindications. Regular practice on fitball will help you achieve slimness and flexibility, and your workout will be more enjoyable.

Performance:

1. They stand in a rack, their legs are spread wider than the shoulders, they take the ball in their hands at the level of the chest. Turns to the sides until it stops.
2. They lie on their shoulder blades, squeeze the ball between their feet, and put their hands behind their heads. Slowly raise your legs, bending your knees to 90 degrees, then lower them. The second movement repeats the first, but you need to try to pull your knees to your chest. Classes should be alternated 10-12 times.

Slimming belly hoop exercises

The hoop is an excellent means for losing weight, helps to shape the figure and beautifully define the waist. To achieve the desired result, it is necessary to choose the right equipment and adhere to the technique proposed by the athletes.

Beginners in sports training can start classes with a hoop that has a weight of no more than 1 kg, this will allow you to master the projectile, pick up the pace and speed, but at the same time not beat off the sides and not harm the spine. Training with hula hoop in the first stages lasts 3-5 minutes, then you need to increase the pace, increasing the time to 20-25 minutes and the weight of the projectile.

Movement options:

• They stand in a comfortable position, their legs are wider than the shoulders, they bend a little, the hands are placed on the back of the head, they twist the hoop, straining the abdominal muscles.
• You can modify the exercise by raising your arms above your head.
• Change the rate of rotation.
• Legs are placed together.
• They move around the room at the time of training.

A set of exercises for slimming the abdomen and sides in a week

It is impossible to achieve quick results when doing exercises that provide moderate stress and are designed for several months.

If you want to lose weight in a week and reduce your belly, you need to select a special complex, which, in conjunction with the diet and accompanying procedures, will help remove unwanted volumes.

At the same time, you can reduce body weight by 10%, which will have a positive effect on the appearance. However, intense training should include different types of exercise and be accompanied by a balanced diet.

To achieve results in a week, you need to adhere to some recommendations:

• do a workout every day at the same time;
• record the number of exercises, increasing the time of training;
• after warming up, do cardio exercises, then stretching and strength training;
• do a workout in the morning, because this is the most favorable time for burning fat;
• perform at least 4 different exercises, after a break, repeat 2-3 times.

A set of exercises that maximally load problem areas:

1. Diagonal slopes. Standing straight, you should put your hands on your belt, legs apart. The body is tilted forward to the left leg, while the arms are turned in opposite directions. Having made 2 inclinations, they lean back diagonally, straighten. Repeat in the other direction.
2. Turns... Standing up straight, make turns with the body to the sides until it stops, leaving the lower body and legs motionless. Movements should be firm and springy, but not harsh.
3. Scissors... Lying on the floor, raise their legs and cross them without lowering them, gradually accelerating the pace.
4. Plank. Make a standard bar for 1 minute, after resting, move to the side bar. To do this, you need to sit on your side, leaning on your forearm. The body is lifted and straightened in one line. Hold the position of the body in static position for at least 1 minute. Repeat in the other direction.
5. Hoop classes.

How to cool down

The cool down is a necessary part of the training complex that completes the workout. It promotes the transition of the body to a calm state and reduces muscle pain the next day.

It takes no more than 10 minutes to complete the hitch, while any exercises can be selected. You need to stretch those muscles that have received the greatest load. Stretching should be preferred for intense training. Warm up exercises can be used as an option.

Cooling down after a set of exercises to reduce the abdomen can be done at home in this way:

• Shallow side bends.
• Jumping rope.
• Mill: spread your legs wide, bend over, leaving your back straight, touch your toes with your hands, making turns with your body.
• Cat: kneeling, rest on the hands, arch and arch the back.
• Dog: lie on the floor, lean on your hands, raising your shoulders and head (only the lower part of the body lies), pull your head and shoulders up and back until it stops, fixing the position for 20-30 seconds.

Complex exercises give the first results after a few days. Therefore, it is possible to achieve a toned slender figure only by making great efforts on yourself regularly. It is necessary to systematically increase the load and observe the diet.

Training will be effective only with the combination of all methods of influencing the body and the body, and of course, complete dedication

Video of exercises for losing weight at home

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