Exercises to lose weight in the abdomen and sides.

Ideal abs are important for men and women alike.However, getting rid of fat deposits in the abdominal area is quite difficult.Regular exercise in the gym or at home, proper nutrition and cosmetic procedures are required.

Drawing up an effective set of exercises for the abdominal and lateral muscles should be approached taking into account the individual characteristics of the body, the level of physical fitness and the desired final result.

Exercises for the abdomen and sides: nuances of training.

The main mistake that novice athletes make is the idea that the flatness of the abdomen directly depends on the development of the abdominal muscles.However, this is a misconception.The strength of the abdominal muscles does not in any way affect the appearance of the abdomen.A layer of subcutaneous fat will simply hide the worked muscles from the eyes of others.And you will have to forget about the ideal figure.

Taking this point into account, it is necessary to know and respect some nuances in training.

Tips and rules:

• Trainings take place 3 times a week or more.The famous six-pack can only be achieved through daily physical activity.
• The optimal time to train is in the morning, since the body, rested at night, is tuned to the fruitful fat burning process.
• Training duration – 1 hour.Includes a twenty-minute warm-up.During it, the joints warm up and cardiovascular exercises begin the fat breakdown process.
• A series of abdominal exercises lasts 30 minutes.During this period, the muscle corset is exercised as much as possible.
• At the end of the workout, you stop for between 5 and 10 minutes, with the aim of stretching and giving elasticity to the muscles.
• The load is increased gradually, starting with light tasks and ending with intense exercises.
• Breaks between tasks are allowed within 30 seconds.
• Basic exercises for the abdominal muscles are performed in 3-4 sets, 20 to 40 times each.
• It is prohibited to eat after exercise for 2 hours.
• Special attention is paid to proper breathing, since the saturation of the blood with oxygen and, therefore, the effectiveness of the exercises depends on it.

Self-massage before training

Not many people know thatSelf-massage before exercise increases training effectiveness by 70%.During the massage, the abdominal muscles are warmed up, warmed up and prepared for stress.

For 5 minutes, intensely “tighten and release” the abdomen with your hands along the entire perimeter.To anesthetize the procedure, anti-cellulite creams with a high content of warming substances are used.

The massage is performed according to the following scheme:

• With your palms closed into a fist, work in a circle around the entire area of your sides and abdomen from bottom to top.The movements are carried out in a clockwise direction.
• Perform the same manipulations with a massage brush or mitten.

Aerobic warm-up before abdominal exercises.

A no-load warm-up program is called aerobic.Its task includes raising the tone of the body, stretching the muscles and a general shake.

Aerobic warm-up exercises: inclinations in different directions, turns, rotation of the body and torso, swinging arms, contractions of the abdominal muscles.A basic set of warm-up exercises consists of 12 to 15 exercises for all muscle groups with a total duration of 7 to 15 minutes.

home study program

The basis of the exercises to define the muscles of the waist are the abdominals.

Exercise 1. Regular crunch

1. Lie on your back, pulling your legs toward you and contracting your abs a little.
2. Close your hands forming a "lock" at the back of your head.
3. Slowly raise your shoulders off the floor by 15 to 20 cm and hold the position for 10 seconds.
4. Return to the floor, relaxing your abdominal muscles.

The elbows should be wide apart during execution and the chin raised.

Number of repetitions – 10 times.

Exercise 2. For the upper abs

1. Sitting on the floor, spread your knees shoulder-width apart and bend them.
2. Place your arms in front of you in an extended position.
3. Lean your entire torso back 45° and fix your arms in front of you in a bent position, turning your fists toward you.
4. Hold the posture for 5 seconds and return to the starting position.

Number of repetitions – 10 times.

Exercise 3. For middle abs

1. Lie on your back, pulling your legs toward you and shoulder-width apart.
2. Place your hands behind your head and place a blanket or towel cushion under your lower back.
3. Raise your body off the floor to its maximum height and stretch your chin up.
4. Fix the posture and relax after 5 seconds.

Number of repetitions – 15-30 times.

Exercise 4. Leg raises for lower abs.

1. Lie on your back and raise your legs, bend them at the knees, parallel to the horizontal surface.Stretch your arms to the sides, fix them on the floor.
2. Slowly raise your hips off the floor 3 to 4 cm while contracting your abs.The right angle of the knees remains unchanged.
3. Stay in the top position for 3-5 seconds and return.
4. The back and head should not be raised with the pelvis.

Number of repetitions – 10 times.

Exercise 5

It is based on two exercises (No. 1 and 4).

1. Lie on your back and raise your legs, bend your knees parallel to the horizontal surface.Stretch your arms to the sides, fix them on the floor.
2. Tighten your abdominal muscles and stretch your head toward your knees.
3. Legs at right angles, pelvis and shoulders are lifted off the floor.

Number of repetitions – 10 times.

Exercise 6. Lateral abdominals

1. Lie on your back, pulling your legs toward you and spreading them shoulder-width apart.
2. Perform a twisting exercise, trying to reach from the right shoulder to the left knee.The elbow should be to the side.
3. The left elbow fixes the position, positioning itself on the ground for better balance.
4. Without stopping, perform alternating turns (10 times) to the sides, changing hands and elbows.
5. The pelvis does not rise.

Number of repetitions – 10 times.

Exercise 7. Lunges with abs

1. Lie on your back and bring your legs closer to your pelvis.
2. Close your hands behind your head and spread your elbows completely apart.
3. Slowly tighten your abdominal muscles, lift your shoulders and head off the floor, and pull the knee of your left leg toward your chest.
4. Next, straighten your knee completely and extend your leg forward.
5. Return to the starting position and change legs.

Number of repetitions – 10 times.

Exercise 8. “Bicycle”

1. Lie on your back and bring your legs closer to your pelvis so that your heels touch it.
2. Close your hands behind your head and spread your elbows completely apart.
3. Slowly tense your abdominal muscles, bend your right leg at the knee and straighten it at a 45° angle to the floor.
4. Try to reach your left knee with your right shoulder.
5. Without stopping, do the same with the opposite arm and leg.

Number of repetitions – 10 times.

Exercise 9. Circular rotations (for all abs)

1. Lie on your back, pulling your legs toward you and contracting your abs a little.Bent knees.
2. Close your hands forming a "lock" at the back of your head.
3. Raise your head and shoulders off the floor.
4. Perform circular movements in different directions 5 times on the right side, floor, left and knees.
5. The pelvis should be motionless.

Number of repetitions – 5 times.

Exercise 10. Backbends (common for abs)

1. Get on your knees, rest your elbows on the floor.The foot is fixed only on the toes.
2. Raise both knees off the ground by 5 to 10 cm and fix the posture.
3. Return to the previous position and rest for 5 seconds.
4. The back is straight at all times.

Number of repetitions – 10 times.

Exercise 11. For strong abs and abs

1. Lie face down and raise your body on your toes and elbows.
2. Raise your right leg straight up to hip level (to create a straight line from hip to heel) and hold it in this position for 3 seconds.
3. Repeat with left leg.
4. Keep your body straight without bending at the waist.

Number of repetitions – 10 times.

Exercise 12. “Scissors” for the lower abdominals

1. Lie on your back, place your hands under your hips.
2. Raise your legs straight off the floor 25 cm and spread them as you exhale.
3. As you inhale, cross in front of you.
4. Perform the exercise intensely and for as long as your body allows.

The exercise consists of simulating the process of working with scissors.

Exercise 13/1.Leg swings to break down fats.

1. Stand next to the wall and lean on it with your right hand.
2. Swing your left foot in different directions (20 times in each direction).
3. Change arms and legs and do the same exercise.

Exercise 13/2.Leg swings to break down fats.

1. Lie on your side, resting your left elbow on the floor.
2. Perform upward movements with your right leg (20 times, 3 sets), without lowering your leg to the ground.
3. Change arms and legs.

Exercise 14. “Pendulum” for oblique muscles

1. Lie on the floor, place your arms along your body and raise your straight legs.
2. Lower both legs together, to the right and left, without reaching the ground, imitating a pendulum.

Exercise 15. Plank to work the sides and abdomen, the lumbar area and the muscles of the back, hips, shoulders, arms.

1. Lie on the floor, resting your elbows on it.
2. Raise your entire body on your elbows and toes and fix the position.
3. The torso should be straight.
4. Stay in the position for 30-60 seconds.

Number of repetitions – 3 times.

Characteristics of effective torque.

Abs are the basis for losing weight and defining your abdominal muscles.It is impossible to remove fat deposits from the abdomen and sides without these exercises.You should start with basic sets, gradually complicating them after the body adapts to the loads.

There are great variations of abdominals:

• Counter.They differ in that during the exercise the legs are pulled towards the chest and not towards the body.
• Double.The legs and torso are raised at the same time.
• On an inclined bench.In this device, regular sit-ups are performed, but with a rounded back during training.
• Pendant.The athlete hangs from the horizontal bar, pulling the legs towards the chest and to the left/right of himself.

Tips for basic abdominal exercises

1. You should not fix your feet on a sofa or other surface, which will make your task easier.This position will transfer the load from the abdominal muscles to other muscles.
2. Breathing should not be incompatible with movements.The body rises when exhaling and falls when inhaling.
3. You should not tear the torso in the lumbar area from the horizontal surface.This leads to prolapse of the intervertebral discs.
4. Make sure the exercises are done slowly, without sudden jerks.It is important to slowly and gently tense the muscles necessary to achieve the desired effect.

In conclusion

Both at home and in the gym, it is very possible to achieve positive dynamics and achieve a flat stomach.Depending on individual characteristics, convenient and effective exercises are selected that can be performed without much effort and without much time.