The sides and abdomen are favorite places for accumulation of fat cells.Losing weight in this area of the body is quite difficult, but possible.You should choose the appropriate exercises and follow the advice given in this article.By the way, most of these exercises can be performed at home without the use of exercise equipment.
To choose the right exercises, you need to know which muscles are located in this part of the body.The abdomen and sides are formed by the following muscles.
- external oblique.It goes from the lateral surface of the ribs down to the midline of the abdomen.Bends the body, participates in turns and bends.
- internal oblique.It is located under the outer part.It comes behind the tip of the hip and has a fan shape along the midline.Performs bending, turning, tilting.
- transverse.deep.It runs from the inside of the ribs from the back to the front and to the midline.Tightens the stomach, participates in constipation.
- directlyIt runs from the chest down on either side of the midline.Jumpers are divided into segments that can be compressed independently.The body leans forward.
The best abdominal exercises
The main exercises that tone the stomach are: crunches, leg raises and planks.
convulsions
Can be performed at the beginning and end of training.Do 15-20 repetitions in 3 sets.The main thing is that the back should be bent and not straight.You can use weights, dumbbells, barbell disc, etc.
The rectus muscle works.You can use an ironing board for this at home.The more inclined the board is, the more force is required to perform the exercise.
Lie upright on a bench, feet behind the bench, knees bent.Raise the body towards the legs, try to press the hips.The back is rounded.You can go all the way back on the board or not all the way.
The rectus muscle works as well as the external oblique muscle.Lie down on the floor, raise your legs and place them on a bench.Raise your body, try to touch your head to your knees.Round back as much as possible.You can lower yourself completely or without touching the floor.Hands crossed or behind the head (harder option).
Other options: with legs spread on the floor and knees bent.The mechanism is the same: turn around, trying to reach your knees with your forehead.
The rectus muscle works, as well as the gluteal, external oblique and back muscles.There are several implementation options.You can stand on the floor, lean forward as much as possible and rest your roller on the floor.Tighten the muscles, roll the roller towards the legs, then back.
Another option for the starting position.Get on your knees, rest the roller on the floor.Lift your legs up.Move the roller towards the knees, compressing the muscles.
leg lift
When performing exercises, the rectus muscle works.Repeat 10-15 times, do 2-3 approaches.
The easiest climb.Lie on your back, bend your arms, slightly bend your legs.The more your legs are bent, the easier it is to do and less strain.You can lift your pelvis and hold for a few seconds.
Another option: lie on an inclined surface (head up).
sit downRaise your legs, try twisting.Chest and legs move forward.The legs are slightly bent, do not straighten completely and do not touch the floor.
The best exercises for the sides
Let's consider some effective exercises where the oblique muscles come into play.It should be performed 15-20 times/2-3 approaches.
Perfect workout for the waist.Lie on your side.The arm on which you are lying along the floor, stretch forward, leaning on it.Place the other hand behind the head (place it on the back of the head).slightly bend the leg that is on the floor;Second, on the contrary, straightening.Twist, bring your elbows to your knees.
Put the stick on your shoulders from behind and press the ends with your hands.Turn your body left and right.The head is motionless and so is the pelvis.Rotate for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your hands along your body.Do not move the pelvis when bending to the side.A dumbbell should be in the hand in which the bends are made.You can raise your arms with one dumbbell overhead.
Plank exercise: how to do it right
Highly effective exercise.It affects several muscle groups.Helps to burn fat, especially when alternating between dynamic exercises.Execution time: 10-15 seconds to two minutes.
There are many ways to make a plank.When performing them, the back should be straight, hands strictly under the shoulders.All options include contraindications: you cannot do the plank if you have diseases of the shoulders, arms or lower back joints.
Lie on your stomach.Place your palms under your shoulders and rest your fingers on the floor.Straighten your arms, raise your body above the floor.Lean only on your hands and fingers.The body should be completely above the floor.You cannot straighten your arms completely and lean on your elbows.
Options:Rest your hands or feet on a fitball, bend your knees and lean on your knees, lift or move one leg to the side, stretch your arm forward or to the side, simultaneously extend your arm and lift your leg, and more.You can do a reverse plank: rest on your palms and heels, your body is raised above the floor, face up.
Tips for successful weight loss
You will get results faster if you follow the tips below.
Add exercises for other muscles while doing side and abdominal exercises.This will increase blood flow to other parts of the body and help break down fat faster.
Taking L-carnitine before training will have an excellent effect.This amino acid absorbs fat that enters the bloodstream from fat cells during exercise.On its own, it cannot enter the cellular mitochondria for degradation, and after "circulating" throughout the body, it returns to the deposition sites.
L-carnitine does not give it such an opportunity and "reduces" it to the place of decomposition.Energy is released, providing the strength to perform a large number of repetitions.
When losing weight on the stomach and sides, you need to eat little and often.This will lead to a more intense metabolism and food will no longer be stored in "reserve".
Don't get carried away with your daily exercise routine.It is enough to do exercises 3-4 times a week.Do not lift heavy weights immediately.Remember the saying: "The slower you go, the farther you go."Be beautiful!