Exercises for weight loss of the abdomen and sides

29 April 2025

Stopped getting into their favorite things that were at the time just recently? There were ugly barrels, which is why confidence in its perfection disappeared? Every second is faced with this at different stages of life. Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror daily, and are intensely looking for options for how to cope with the problem of excess weight.

Want a flat tummy and a beautiful waist? Exercises for losing weight of the abdomen and sides are an excellent solution for those who dream of returning harmony. In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will remain with you for many years.

Why the weight is growing

Minor fat volumes are a norm for any person. It provides protection of bones and organs from hypothermia, any effects from the outside. Excess deposits is already an occasion for anxiety. You can get rid of them with training and, for example, a low carbohydrate diet. But before you draw up a program of exercises and determine with a dietary technique, you need to know for what reason the weight "climbed up":

Reduced metabolism. The older a person becomes, the slower he has metabolism. It becomes much more difficult for the body to digest the incoming food, which gradually leads to a set of excess weight. Perhaps you have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains as slim, and you begin to get in, like on yeast, from any bun. This is precisely due to the metabolism, which is normal in the first case, and the reduced - in the second.
Genetic predisposition. Scientists have proved that the presence of fat deposits in the body is directly related to human genetics. If relatives on the older line suffered from increased body weight, then you will have a predisposition to excess fat.
A sedentary lifestyle. If you are moving little, you do not commit any, even the smallest physical exertion, then inevitably you will gain at least a few kilograms that it will be very difficult to cope with this schedule.
Overeating. Any overeating is the main cause of excess weight. In particular, if it is combined with a sedentary lifestyle, fat will accumulate several times faster.
Incorrect posture. If the back is uneven, fat will gradually accumulate in the abdomen. To avoid this, you must constantly keep your back straight.
Hormonal changes and failures. When a woman or man reaches adulthood, serious hormonal changes occur, various malfunctions are also not uncommon, inevitably entailing body weight.

Why is it important to do exercises for a thin waist and a flat stomach

It is important to remove the stomach and sides with the most effective exercises not only for a beautiful appearance. This is also useful for the health of the whole organism. There are some medical indications in which physical activity is vital:

The threat of increasing cholesterol. With an increase in body weight, the percentage of cholesterol in the blood also grows. Its excessive content leads to poor health, occurrence and development of many serious diseases.
The risk of stroke and heart attack. This applies to people who have reached the age of 40 with an index of body weight-more than 30. In this situation, the work of blood vessels worsens, the load on the heart increases several times. All this in the complex gives additional risks, the likelihood of strokes, heart attacks.
Slow down circulatory. Accumulating fats create an enhanced load on the internal organs. As a result, nutrients come much worse, blood circulation slows down, which ensures a deterioration in well -being, increases the risks of cancer.
Reducing immunity. Excess body weight leads to a deceleration of metabolism, a violation of the hormonal background. The body weakens and becomes much more susceptible to various colds, viral diseases.

Effective exercises for weight loss and sides

The muscles of the abdomen and sides form a peculiar "corset". The work of other muscles that are on the back, buttocks, and the inside of the hips depend on their state. Only a competently composed set of exercises will always keep the body in perfect condition. The results depend on the initial amount of fat deposits and human mood to reduce weight.

Before choosing suitable physical activity, it must be remembered that any motor activity in combination with a diet gives a comprehensive effect, and does not affect only the selected areas:

Home training must be carried out regularly.
Absolutely all parts of the body are involved.
For greater effectiveness, a competently compiled diet is realized.

We offer you the following exercises that will help at home make your waist and stomach elastic and without a single fold.

Twisting

This is one of the most common movements that is very popular today. It is not considered the most effective, but the bark is remarkably worked out. If you competently combine it with dietary nutrition, you will very quickly notice the excellent result.

We lie down on a soft gymnastic rug. We bend the legs in the knees. It is imperative that even in a bent state, they stand evenly on the floor surface, with the whole foot.
We put our hands behind the head.
We inhale deeply, and begin to lift the upper body. Each rise is necessarily accompanied by exhalation.
When lowering the body body, we slowly inhale. After the back is completely on the floor, we repeat the exercise again.
We make 2-3 approaches of 10 repetitions.

Reverse twisting

We go with your back on the gymnastic rug.
We have the legs so that they are perpendicular to the floor, while the feet are located completely on the surface.
We put our hands along the body with your palms down.
On the exhale, raise the lower part of the body, bring the legs as much as possible to the chest, touching slightly and hold for a couple of seconds.
On inspiration, we fall into the starting position.
We make three approaches of ten repetitions.

Oblique twisting

This exercise resembles classic twisting, but with some adjustments. The implementation technique provides for shoulder turns.

We lie with your back on the gymnastic rug, and take the starting position, leading our hands to the neck.
We bend the legs so that they do not touch the surface.
We raise the top of the body, while turning the shoulder to the side. When the turn of the right shoulder is made, the left side remains in a constant, lying position.
We repeat the movement for the left shoulder, similar to the right side.
Repeat 12 times.

Twisting with lifted legs

We lie down and pull the legs up (you can cross them).
We perform the twisting body of the body, similarly classic.
We take a breath when lowering, exhale when lifting.
We perform three approaches of 10-15 repetitions.

Planck with turns

She is remarkably working on her back, hips and press.

We lie down in the starting position - knees/elbows are located on the surface in the state of the bar.
We ensure that the cervical region and the spine are placed evenly. We look right in front of us.
We lift the knees from the floor, and put the feet on the socks.
Thus, we stay without movement for 30 seconds. It is important that breathing is not difficult.
We repeat the exercise for each side the same amount of time. If the physical form allows, then you can stand in 1 minute.

Planck with a turn

We go to the surface on the side.
We transfer weight of the body to the right elbow/ hand and the corresponding leg. It is important that the hand in a bent state forms a right angle.
Put the left leg on the right. We hold the lower limbs evenly. Raise the hips from the floor.
We hold the position of 30 seconds.

Lugs

If earlier you have never done exercises on the abdomen, then you should definitely perform data effective attacks.

We take one small step with the right foot and bend it. After the adoption of this position, muscle tension in the femoral part is felt.
We raise our hands right in front of us in parallels with the floor.
We take a significant step forward with your left foot, and sit down slightly. The right one in this case remains behind, but with the rise on the sock.
The back when making a movement should constantly be even.
We repeat the attacks.
We make 15 repetitions on each leg.

Tilts to the sides

We get up straight. We raise our hands above your head and fold together.
We make inclins to the right. Ideally, so that the torso is bend as much as possible - the stretching on the left should be felt. We stand in an inclined position for 15 seconds.
Carving back to the starting position.
We make repeated inclinations in the other direction with the same delay for 15 seconds.
As soon as you get used to the "delays", you can increase their time, for example, by 30 seconds.

"Vacuum"

This exercise is ideal for working out the abdominal press. It is based on breathing.

We stand on all fours, holding in this position with the help of knees and elbows.
We take a deep breath. At this moment, the press should be as relaxed as possible.
Exhale and simultaneously draw into our stomach, straining the press.
We stand motionless for 30 seconds.
We repeat in 2-3 approaches of 15 repetitions.

Raises of the hips lying

We lie down, stretching out your hands along the body, palms to the floor.
We bend the legs at the knees, placing to the sides, while not forgetting that the feet should stand exactly on the surface.
Slowly, slowly, lift the hips with the lower back. The rest of the body should remain an immovable on the rug.
We bend the back a little and strain the gluteal muscles. We hold the position for a few seconds.
We return to the initial position.
We repeat 10-15 times in several approaches.

How to choose physical exercises for losing weight and sides

Before starting to remove the sides and stomach, it is necessary to draw up a program. The thoughtless performance of exercises is unlikely to give the desired effect. The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical form and body parameters. An experienced coach should deal with this issue.

To obtain a consultation, it is not necessary to visit sports halls, fitness centers. One training with a specialist is enough so that he can choose the right exercises and draw up a plan. It also shows the technique of performing some movements.

If there is no way to contact the coach, then you can simply perform general exercises, for example, do charging in the morning. However, do not forget that there are not so many effectiveness from it. It is best then to try to personally draw up a training plan, but with the obligatory accounting of the following factors:

Medical indications/contraindications. For example, people suffering from osteochondrosis are best abandoned by exercises with sharp movements. Patients with the problems of the heart and blood vessels should abandon too hard exercises, running.
Goals. The larger the goal, the more complicated and effective the set of exercises should be. If you just need to remove a few kilograms, then simple exercises will be enough in combination with a low -carb diet. For a greater effect and the acquisition of athletic forms, it is important to do cardio training and perform exercises for the press.
Conditions. If you constantly go to the gym, then the opportunity to do exercises using various simulators. Otherwise, it is necessary to select training that can be easily done at home with improvised means.

Removing the waist and stomach is not as difficult as it might seem at first glance. The main thing is to properly tune in and make a program that will help to quickly achieve the desired goal. And we will help you with this.