The most effective exercises for losing weight on the stomach and sides at home without exercise equipment. A set of simple and effective exercises for a flat stomach

Home exercises for losing weight on the stomach and sides are guaranteed to give results if you do them regularly and follow the right diet. Many of them do not require special details and their technique is simple and accessible even for beginners.

Of all the problems with the figure, fat deposits on the abdomen and sides look the least aesthetically pleasing and are the most dangerous to health, because fat envelops the internal organs, impairing their performance. The main reasons for its appearance:

Poor nutrition. The abundance of sugar-containing, flour, fatty foods and fast food in the diet is fraught with the deposition of excess weight in the abdomen and sides. Trans fats are considered the most dangerous in this regard.
Overeating. Even if a person’s menu as a whole contains healthy food, but it is consumed in excessive quantities, the digestive system does not have time to cope with it, it remains rotting in the folds of the intestines in the form of toxins. This affects the volume of the lower abdomen. In addition, huge portions stretch the stomach, which also contributes to the enlargement of the middle and upper abdomen. And when you overeat, too much energy enters the body; it does not have time to be used up and is deposited in problem areas in the form of fat.
Hormonal imbalances, most often arising as a result of stressful situations. Disturbed sleep patterns, worries and excessive stress contribute to the release of the “fear hormone” cortisol. Its regular abundance in the body slows down metabolism, which leads to weight gain.
Alcohol consumption, especially beer in large quantities. This fact directly affects a large belly only in the sense that a large amount of liquid stretches the stomach. A more serious problem is that alcoholic drinks provoke a feeling of hunger and after drinking them a person consumes a large amount of food.
Age. Women are less likely to have fat reserves around the abdomen and waist than men. But after 40 years, when premenopause sets in and the production of female hormones decreases, their waist size also increases.
Physical passivity. Many people believe that they can get rid of belly fat by doing abdominal exercises. But if the diet is left incorrect, they will strengthen and enlarge, remaining under the fatty tissue, which will make the stomach and sides even larger in volume.

What exercises should you do to get rid of your stomach and sides?

The best exercises to help you lose weight in the abdomen and sides are:

Cardio training. They help burn fat throughout the body, including the belly. These include running, cycling, jumping, burpees, climbing on an elevated surface, walking on a stepper and orbitrack.
Strength basic training. During their execution, most of the muscles of the body work, including the core muscles, which allows you to build the correct proportions and visually narrow your waist. In addition, they are very energy-intensive and trigger the fat burning process. These are all varieties of squats, lunges, and deadlifts.
Breathing exercises- trigger fat burning by saturating tissues with oxygen and static loads on muscles, help tighten the stomach: vacuum, twisting with a special breathing technique. They are especially suitable for women who have given birth with diastasis.
Local for strengthening all abdominal muscles: all crunches, leg raises, planks, static loads.

Easy home exercises on the floor

Many people believe that it is impossible to get in shape without going to the gym and being monitored by a trainer. In fact, if you have a strong desire to change your waist size and get rid of your sides, you can achieve results at home. The most effective exercises are listed below.

Crunches

One of the simplest and most effective ways to tighten the muscles of the upper and middle abs are considered to be regular crunches.

Technique:

Lie on your back, bend your legs at the knees and slightly spread them apart so that your feet are slightly narrower than shoulder-width apart.
Place your hands behind your head and clasp them in a lock at the back of your head, elbows pointing exclusively to the sides.
Lift your shoulders and upper back off the floor, engaging your abdominal muscles, keeping your lower back pressed to the floor. The head and upper back form a straight line, the lifting does not occur due to the neck, but only due to the abdominal muscles. During execution, the elbows look to the sides and do not connect.
At the top point you need to fixate for a few seconds and go down.

Repeat 15-30 times, 3-4 approaches.

Reverse crunches

The exercise is aimed at strengthening the lower abdominal muscles. It is considered quite difficult, and not all beginners are able to perform it correctly the required number of times. But the main thing is to start; systematic practice will help improve results after just a few weeks if you follow proper nutrition.

Technique:

Lie on a flat surface, with your hands grab some support behind your head. These could be the legs of a table, sofa, chair or any other furniture. You can also press them firmly to the floor with your palms down.
Raise your legs bent at the knees or straight until a right angle is formed between the torso and legs.
From this point you need to lift your pelvis up with a jerk and lock in this position for a few seconds.

Repeat 12-20 times, 3-4 approaches.

Oblique crunches

Oblique crunches strengthen the muscles of the lateral and upper abs and help reduce the width of the waist. The exercise is performed like this:

Take a lying position on your back, bend your legs at the knees, clasp your hands at the back of your head, elbows pointing to the sides.
Slowly lift your upper back, shoulders and head with your abdominal muscles, without your neck protruding forward.
At the top point, a maximum rotation of the raised part of the body is made in one direction.
Return to the starting position and repeat the twist in the opposite direction.

Repeat 15-30 times on each side, 3-4 approaches.

Side crunches

This exercise strengthens the lateral abdominal muscles. Technique:

Lie on your back, clasp your hands at the back of your head, spread your elbows to the side. Press your legs one against the other, bend your knees and place them on your side on the floor so that they lie on top of each other.
Raise your shoulders and upper back, fixating at the top point.
Return to starting position.

You can also perform it while lying on your side with your torso, then you need to focus on your lower arm.

Perform 20-30 times on each side, 3 approaches.

Plank

The plank is considered a very effective exercise for women and men; it helps strengthen not only all the abdominal muscles, but also the back. It's done like this:

Take a standing position on your elbows/palms and toes.
The line of the back and legs is straight; stand in this position for as long as possible without arching your back. You can start with 30 seconds, gradually increasing the duration.

Breathing exercises to reduce waist and sides

Breathing exercises, for example, the Bodyflex technique, are very popular due to their effectiveness. Many women and men who tried this technique were very pleased with the result - according to some reviews, the stomach literally “melted” in a matter of weeks.

Vacuum

The most effective exercise, it is performed not only by supporters of breathing exercises, but by most athletes. Performed exclusively on an empty stomach using the following technique:

Take a standing or lying position.
Take a deep breath and exhale noisily through your mouth.
If the starting position is standing, then the body leans slightly forward. The deepest possible breath is taken, the stomach is pulled in as far as possible so that it lies as much as possible under the ribs.
The abdominal muscles tense and it is necessary to fix this state for 8-10 seconds.
Exhale slowly.

Repeat 8-12 times every morning.

Video exercise:

Crossing legs

The exercise strengthens the lateral abdominal muscles, which helps your waist become thinner. Technique:

Lie on your back, place your hands palms down under your buttocks.
Take a deep breath, then exhale noisily, then inhale as high as possible and hold your breath for 10 seconds, exhale slowly.
Raise both legs above the floor 10-15 cm, make 10 crossings, spreading them apart as much as possible. Make sure your legs are as straight as possible.

You need to repeat the exercise 3-4 times.

Side stretch

With this stretch you can make your waistline more expressive. Technique:

Stand on slightly bent legs, shoulder-width apart. Place your palms on your thighs in the area just above your knees.
Take a deep breath and exhale noisily through your mouth, then inhale as deeply as possible again.
Without letting out the air, move one leg to the side, transferring the center of gravity to the second. Try to keep your raised leg straight.
Count to 8, lower your leg and exhale slowly.
Change leg.

Repeat 3 times on each leg.

"Cat"

This home exercise strengthens your core and back muscles. It is done simply:

The pose is taken on the palms and knees.
Inhale as deeply as possible and hold your breath.
The back is arched as high as possible; you need to stay in this position for 8 seconds without exhaling.
Exhale slowly and return to the starting position.

Repeat 8-10 times.

Exercises for losing weight on the abdomen and sides with weights

Very effective exercises for men and women are those that use weights. They are very energy-intensive, so in addition to muscle training, fat burning also occurs. They can be divided into basic, which work many muscles throughout the body, and isolated, that is, pumping only the abdominal muscles.

The basic ones include:

All types of squats: with narrow and wide legs, plie, sumo. If dumbbells are used, then it is most convenient to do plie squats: the weight is held with two straight lowered arms, legs apart, knees and feet pointing in different directions, back straight. You need to squat to such a depth until a straight line parallel to the floor is formed between your knees and buttocks. Repeat 15 times, 3 sets. If a barbell is used, then it should be measured on the shoulders, feet should be placed shoulder-width apart, squat slowly and with a straight back, not allowing the knees to go forward - the legs should be bent at right angles. You need to get up quickly. The number of repetitions per workout is from 12 to 20, approaches are 3-4. With the help of squats, in addition to beautiful abs, a person will get round, elastic buttocks and toned legs.

All types of deadlifts and: on straight legs, on bent legs, bending over with weights on the shoulders. When performing deadlifts on straight legs, you need to place your feet shoulder-width apart, keep your back straight and lean forward, moving your pelvis back as far as possible, your legs can be slightly bent at the knees at the lowest point. The same technique and “Good Morning” exercise (bending over with a weight on the shoulders) are the same, only the location of the weights is different. Number of repetitions - 12-20, 3 sets.

Lunges- performed either with dumbbells in hands, or with a barbell on the shoulders. Take a big step forward, then with a straight back you need to squat down until the knee of your back leg touches the floor, return to the starting position and change legs. The number of repetitions for each leg is 12-20, 3 sets.

The most effective isolated exercises for the press with a load include:

Lateral press with a load clamped by the shins. You need to lie flat on your side, lean on the forearm of your lower arm, place your other hand behind the back of your head and do crunches, lifting both straight legs with weights. This exercise pumps up your lateral abs and makes your waistline more expressive. Repeat 30 times on each side.
Weighted leg raises. You need to take a lying position on your back, place your palms under your buttocks. Hold a weight between your feet, raise your legs 15 cm up and make circular movements with them. Perform 12-30 times.
Weighted bar. During the exercise, additional weight is placed on the back.

As additional weight, you can use a special leather sports ball, a homemade pillow filled with sand or something else heavy.

Exercises for losing weight on the stomach and sides

If you devote 10 minutes to exercise every morning, then after a few months you can significantly reduce the size of your waist and sides. Recommended exercise program:

Vacuum - 10 repetitions.
Jumping Jack - 1 minute.
Burpees - 10 reps.
Any crunches - 3 sets.
Plank - from 1 to 8 minutes, depending on physical abilities.

This daily warm-up not only promotes weight loss, but also improves overall well-being, strengthens the immune system and speeds up metabolic processes. Performed before breakfast, it starts the body and already during the first meal the metabolism is active.

Mandatory exercise rules

In order for abdominal muscle training to bring maximum effect and benefit, you must follow these rules:

Exercise some time after eating, but not immediately after it. Those that are correctly performed on an empty stomach are effective only if this condition is met.
The exercise technique is of great importance - twisting and exercises using weights should be performed at a slow or medium pace, controlling your posture - the back should be straight, not arched or rounded. You need to fixate at the most intense point for several seconds.
The success of training is possible only if it is done regularly.
Without eliminating foods that provoke fat deposits in the abdomen and sides, and reducing portion sizes to normal, the effect will be the opposite: the muscles will increase, but the fat layer will remain the same. The end result is that your overall waist and abdomen will grow by 2 cm on average.
The maximum result is achieved if you combine several types of physical activity at once: with or without weights, cardio training and walking.
When performing the exercise, you need to breathe correctly: before starting it, you need to inhale, at the most difficult point, exhale, then inhale again and return to the starting position.

Using a hoop

Helps for losing weight in the abdomen and sides and the headband. There are many types of them, from regular plastic ones to hula hoops with magnets. Recommendations for using this design:

The effect will be noticeable only if, in addition to exercise, you follow proper nutrition and drinking regime.
You need to start with short workouts (5 minutes), gradually increasing their time to half an hour.
Before you hula hoop, you need to perform a set of breathing exercises, this will increase the effectiveness of the workout.
It is best to twirl the hoop on an empty stomach, and eat food no earlier than an hour after it.
The correct technique is considered to be one in which the shoulders and hips practically do not move, the range of motion of the waist is minimal, and the abdominal muscles are maximally tense.
To avoid harm to the skin, it is recommended to wear a thermal belt.

Regular use of a hoop is as effective as a professional massage.

What muscles of the abdomen and sides does hula hoop train?

Since the height of the hoop can be adjusted during training, you can use it to train all abdominal muscles: upper, lower and lateral abs. In addition, the advantages of its use include:

Strengthening the back muscles;
Strengthening the spine;
Improved skin condition;
Acceleration of metabolism due to blood flow;
Massage of internal organs, in particular the gastrointestinal tract, which has a beneficial effect on the digestion process.

Walking

Anyone who wants to lose weight is recommended to take long walks in the fresh air. People who, for some reason, cannot run, are recommended to replace this exercise by walking outside or on a treadmill. This method is not as effective as more intense exercise, but it is safer for the joints and much easier to implement.

You can walk at the stadium or in the park at any time of the day, get off 2 stops earlier and walk to your destination, and refuse elevators.

To quickly lose weight, it is advisable to walk at least 10 km a day, which in time equivalent is approximately 2 hours. To monitor these indicators, it is recommended to get a special watch with a pedometer.

Running

Running is considered one of the best physical activities for losing weight in general and for burning fat in the abdomen and sides. There are 2 types of this activity:

Long (at least 40 minutes) jogging.
Interval running is the most effective for fat burning. Its essence is that you need to alternate 5 minutes of jogging with 1 minute of running at the fastest pace.

Cardio workout

Various jumps: on a skipping rope, “Jack jumps” (when during a jump, legs are crossed or spread to the sides and clapping hands are performed above the head), on an elevated surface.
Climbing on an elevated surface or walking on an orbit track.
Exercise “Burpee”, which consists of changing 5 positions in 1 execution: standing with straight arms raised up, squatting, on hands and toes with emphasis on the floor, squatting, jumping up.
Cycling.

All of them involve a large number of muscles, promote active fat burning, train endurance and speed up metabolism.

Swimming

Swimming is considered one of the most harmless ways to lose weight and remove belly fat. During such activity there is practically no load on the musculoskeletal system, unlike other cardio training. Therefore, all people with a lot of excess weight and joint diseases are recommended to give preference to swimming.

The advantages of this sport:

A lot of calories are lost, on average 3 times more than with other types of cardio exercise.
Hydromassage.
If you swim in the sea, minerals and salts have a beneficial effect on the skin.

How to swim correctly for weight loss:

Warm up before swimming.
Give preference to styles such as butterfly and crawl for a flat stomach, backstroke for the sides.
During training, alternate free swimming with intense swimming and at the end relax in the water for 5-7 minutes.
The duration of the lesson must be at least 45 minutes.
Training should be carried out an hour and a half after eating.

Video: exercises for losing weight on the stomach and sides at home

The video shows the most effective and easiest exercises to do at home. We recommend that you carefully review the technique of each of them and create your own personal training program at home, using the tips.

Interesting video:

Post Views: 2,345

There are no people in the world who would not like to have a slim, beautiful figure. The abdomen is one of the most problematic areas, and getting rid of extra centimeters on the waist with just proper nutrition is almost impossible, although this is important. Which ones are the most effective for losing weight on the stomach and sides?

First, make friends with cardio!

The best way to burn excess fat is cardio, and it is also an excellent exercise for improving your cardiovascular health. Good examples are walking, running, swimming, aerobics, cycling, dancing, and high-impact sports such as tennis and basketball. Anything that makes the heart beat faster and increases the pulse rate for at least twenty minutes stimulates the burning of subcutaneous fat, as a result, the skin becomes more toned.

The first thing you need to think about if you want to tighten your stomach and make your sides beautiful is cardio. It is a known fact that you won’t be able to lose weight in one specific place; with any exercise, fat will be burned evenly throughout the body, so cardio is what you need, and the more often, the better. It is important to understand that a slim figure, namely a slim and toned figure, and not a thin one, cannot be imagined without an active lifestyle. As they say, you need to move more, and these are not empty words.

B eg and x odba

Abdominal and side exercises include a regular walk, during which all the muscles of the body are used. It is recommended to tense your stomach when walking and try to maintain a fast pace. It would be great to accustom your body to daily walks lasting at least thirty minutes. When doing aerobic exercise, be sure to drink plenty of water.

Power loads

Wearing extra weight on your belly and sides not only has a positive effect on your metabolism, but also strengthens your bones and prevents the development of osteoporosis later in life. Building muscle mass is also impossible without lifting weights. Well-pumped muscles give both female and male bodies a toned and symmetrical shape. If you like strength training and want to tighten your stomach, then do fat-burning exercises for the abdomen and sides using additional weights.

Yoga

Yoga is equally effective for strengthening the entire body, especially the abdominal and back muscles. It improves posture, and breathing exercises for losing weight in the abdomen and sides must be included in classes. You can do Pilates, the main thing is to find an activity that you enjoy and enjoy. This will significantly improve your chances of effective weight loss.

Thinking

The most important thing you need to do is program yourself mentally. As you know, muscle is heavier than fat. If you lift weights, you may gain a few pounds while losing inches on your waist. You shouldn't rely on the numbers on the scale to measure your progress, what matters is how you feel and look. For some, a good incentive is, for example, having your favorite jeans go a size smaller. When losing weight, a positive attitude and patience are important.

With each week of effective training and proper nutrition, you will see small, pleasant changes in your body, and this should give you confidence and motivate you to continue improving. Reward yourself for every kilogram you lose, but not with Snickers, but with a trip to the theater, cinema, beauty salon, or, for example, buying a new dress.

Correct posture

They teach you to maintain correct posture in school, and in fact, it is not only good for your back, but it also looks beautiful and aesthetically pleasing. When walking, you need to try to look as tall as possible, and to do this you just need to straighten up. Stretching and simple exercises for losing weight in the abdomen and sides will help improve your posture. When you go to work, work at the computer, have dinner in a cafe, sit nice and straight, a stooped person always looks a little pitiful. Doing these simple things can help you look a whole size smaller.

Cycling

Exercise to lose belly fat includes cycling. This simple exercise has been shown to stimulate abdominal activity and work the internal and external obliques even more effectively than traditional crunches. If it is impossible to ride a real bicycle, you can make an imitation of it while lying on a mat on the floor.

Starting position: lying on your back, legs bent at the knees at an angle of 90 degrees, hands behind your head, without putting too much pressure on the neck area. Lift your upper body and rotate across your body, alternately to the right and left, while pedaling the virtual bicycle and touching your elbow to the opposite knee. Try to keep your elbows as open as possible. Perform 12-15 repetitions (one to the right, one to the left counts at a time) for 2-3 approaches.

Leg Raising

The most effective exercises for the abdomen and sides can be done not only in the gym, but also at home. Raising the legs helps pump the transverse abdominal wall, where the lower internal oblique abdominal muscles (lower abs) are located. If you perform it on a horizontal bar, then the starting position will be to hang on the bar with your hands, inhale while keeping your legs together, while exhaling, bend your knees slightly and pull them up, ideally just above 90 degrees. Hold in this position for a second, and then slowly lower your legs down, still in a hanging position.

A more complex option is raising straight legs with turns to the right and left. This will also pump up the internal oblique abdominal muscles. Such physical exercises for losing weight in the abdomen and sides can be supplemented with manual pull-ups to stimulate heart contractions, but this is suitable for more advanced athletes.

Fitball can help you!

An excellent abdominal exercise is plank push-ups on a fitball. How to do this? You need to place your hands at a distance of approximately 30-40 centimeters from each other on the fitball in a push-up position. It is worth making sure that the entire body is a straight line from head to toe. Then slowly lift your right leg off the floor and pull your right knee towards your chest, holding this position for a while. After a pause at the top, slowly lower your leg back to the floor and repeat the same with your left leg. As an added bonus, you can perform push-ups on a ball between reps. Perform 2-3 approaches 10-12 times on each side.

Bench crunches

How to lose weight (remove belly fat)? The list of exercises must necessarily include various types of crunches. This is a seemingly simple exercise that can be performed in a variety of ways. The higher the inclination of the bench, the greater the resistance. For beginners, you can start with a completely flat surface. More complex crunches are done on a special bench (which should be in every gym), where the inclination is set to approximately 45 degrees. Place your head at the top, at the top of the slope, and your feet at the bottom (not vice versa!), knees bent. Grasping the bench behind your head with your hands, slowly exhale and pull your knees to your chest. After a short pause, return to the starting position. Perform 3 sets of 10-12 repetitions.

Walking with your hands

Exercises for losing weight on the stomach and sides at home can include such a simple activity as a simple but quite effective manual walk. Starting position: standing, feet shoulder-width apart. You need to bend at the waist, leaning forward, and place your palms on the ground in front of your feet, you can bend your knees a little if necessary. Then slowly “walk” your hands forward, as far from your leg as possible. You need to hold this position (plank) for some time, after which, at a slow pace, your legs should catch up with your hands, which are also on the floor. Then you need to get up and repeat this exercise another 10-15 times.

X-push-ups

Physical and side exercises are not complete without various kinds of push-ups, where in addition to the abs, the back and arms are also used. X push-ups are great for a full body workout. A special feature of the exercise is the element of balancing. Trying to maintain balance causes the muscles to fire more efficiently. First, do a regular push-up from the floor, then you need to turn to the side and raise one arm up. When performed correctly, the pose will resemble the letter “T”. After finding stability in this position, you need to raise your leg up, forming the position of a star or the letter “X”. After a short pause, you need to return to the starting position and repeat the same in the other direction.

Low plank is a fantastic exercise for a small waist.

The plank position activates almost every muscle in the body. This universal exercise is done in the following way: place your forearms on the floor, elbows directly under your shoulders, and legs fully straightened behind your back, knees not bent. The trick to this exercise is to be as parallel to the ground as possible. Stay in this position, doing nothing else. Then you need to slowly kneel down, transferring the load from your forearms, rest for a few seconds and repeat the exercise. The longer you can maintain balance, the better. If you do this exercise correctly, you will most likely only be able to hold it for 20 seconds at first, this is normal. A more advanced option involves a hold time of about 1 minute, this can be achieved with regular training.

In your zeal to have the waist of your dreams, you don’t need to adhere to the opinion that bigger is better. You shouldn't do abdominal exercises every day. The abdominal muscles also need to rest and recover between workouts in order to be able to develop effectively in the future. It is recommended to work this body part twice a week maximum, doing each exercise in two or three sets of 10-25 repetitions. If you can do more than 25 repetitions, then most likely the exercise is being performed incorrectly, which means you need to work on your technique.

The stomach is a problem area for all people who are losing weight or dreaming of losing weight. Fortunately, losing belly fat is not at all difficult with the help of a diet and a set of simple exercises, presented below in photo and video format.

Clinical picture

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You can endlessly do crunches and pump up your abs, but you won’t be able to lose weight without doing it. Proper nutrition is a huge plus for achieving results.

Warm-up

Any physical exercise should begin with a five-minute warm-up. This could be a jump rope, a hoop, running and squatting in place, bending to the sides, and so on. The main thing is to thoroughly warm up the muscles and joints, get the blood flowing and prepare mentally for the upcoming loads.

Next, we move on to simple exercises for losing belly fat at home. For the first few weeks, try not to change the order of exercises and do everything strictly according to the instructions. If you can't do the required number of repetitions, don't be discouraged. After two or three workouts you will master them.

Exercise Photos

Exercise 1: alternate leg raises.

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Lie down on the floor with a blanket or rug underneath you. Raise your legs up as shown in the photo. Then lower your left leg without touching the floor at the bottom and lift it to the starting position. Then do the same with the right leg and so on. Continue the belly slimming exercise for 45 seconds.

Area to be trained: lower and upper abdomen.

Exercise 2: crunches lying on the floor.

Take position 1, as shown in the figure above, with your hands behind your head and your legs bent at the knees. Then we begin twisting alternately to the right and left. At the top point of the exercise, you need to touch the back of your thigh with your palm. We do 20 times in each direction.

Exercise 3: continue to burn the sides.

The following exercise for losing weight on the sides is very effective and, despite the apparent difficulties of its implementation, can be easily performed at home.

Take the first pose as in the photo, bend your right arm at the elbow and place it to your right side. This exercise requires extreme concentration and tension in the abdominal and side muscles. Once you are in the correct position, begin moving your waist up and down, being careful not to let your stomach weaken at the lowest point. After 20 repetitions, turn to the other side and do the same.

Exercise 4: Side turns.

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This is similar to the classic ab exercise at home, but complicated by crunches at the top of the rep and a stiff core. Great for working the upper abdomen and oblique muscles - i.e. those same unfortunate sides. The effort required to hold the torso at a 45-degree angle creates an additional static load.

Excess weight and a protruding tummy are a problem not only for women and girls, but also men often face this problem. The modern rhythm of life, in which there is not enough time for proper sleep and breakfast, a sedentary lifestyle and constant stress lead to problems with the figure, which leads to problems with physical and psychological health.

The stomach is a classic problem area that can and should be dealt with in order to achieve curves in the waist, getting rid of extra centimeters. To get rid of excess fat deposits as quickly as possible and not harm your health, it is better to seek the services of a professional trainer. Losing weight too quickly can lead to health problems such as organ prolapse.

Therefore, everything should be in moderation. Below you will find simple and safe exercises for losing weight on your stomach and sides, which you can do at home. As well as expert advice on speeding up the process of losing excess weight.

Causes of fat on the stomach and sides

Excess fat on the stomach and sides is not simply deposited. This is due to a number of reasons: poor nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can be easily eliminated by revising your diet, adding exercise and walking. But there are problems when abdominal correction requires medical intervention and we are not talking about plastic surgery.

Poor metabolism

Metabolism is most often disrupted due to poor nutrition and drinking habits. Fasting, or one or two meals a day, contributes to metabolic disorders; the body is reluctant to digest and release carbohydrates and fats to provide energy. And also, the most important meal of the day is breakfast; many people mistakenly skip it, believing that this will burn fat faster. This is where fat reserves appear in the abdominal area, both in men and women. Everything turns out the other way around - the constant supply of food and water speeds up the metabolism.

Genetics

Excess weight is the cause not only of genetic predisposition and heredity, but also of body constitution. An ectomorph (thin build, with a low percentage of body fat) has the fastest metabolism. A mesomorph (average build, with normal body fat) is also endowed with a good metabolism. But it is the endomorph (strong build, with a wider bone structure, high percentage of fat) who most often gains excess weight. Any malnutrition, lack of exercise or rest, immediately affects the adipose tissue of this type of physique.

Sedentary lifestyle and poor posture

Lack of movement is the reason why fat can be deposited at any type of constitution, age and gender. If you are not moving, then you are not wasting energy. If nutrients obtained from food are not used as energy for life, they are stored as fat.

You need to walk more, or take a walk during a break or before going to bed, this will consume more energy, and therefore, get rid of excess weight. It is also important to monitor your posture while sitting. A twisted back and deflection in the lower back, with a sedentary lifestyle, will lead to atrophy of the muscles of the abdominal area. It will fall forward as if inflated, and this gives the visual effect of a large belly.

Overeating

The problem of many people is often associated with some psychological aspect, “eating”
problems that cause uncontrolled eating. Or this is facilitated by the usual ignorance of the calorie content, fat content and glucose composition of foods. If you eat too much, even if it’s just fruit, the excess calories will cause fat on your sides. And this is inevitable, since the large daily calorie content of food will not have time to be consumed. Also, large gaps between meals contribute to overeating, since when you are hungry, you can eat more than necessary, and satiety will not come immediately.

Stress and illness

Stress also plays an important role in becoming overweight. It leads to overeating or starvation. Both of these negatively affect metabolism. Even a diet in itself is stressful, because the body is accustomed to a certain dietary pattern, and strict restrictions will cause physical and psychological discomfort. Illnesses often lead to loss of appetite, which again provokes the accumulation of fat. Digestive disorders also play a big role in fat gain. The lack of enzymes that participate in digestion and digest substances (fats, carbohydrates) will lead to an increase in waist size. In this matter, you need to consult a doctor.

Little muscle

The more muscle volume a person has, the more energy is spent. To nourish them, you need more substances, and during exercise and recovery, such muscles burn much more calories. Therefore, atonic (weak) muscles, with low motor activity, spend less energy, and its excess goes straight into subcutaneous fat.

Hormonal changes

Disruption of the endocrine system, if this is the cause of excess weight, requires only medical intervention. This is done by an endocrinologist. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, identify imbalances and measures to solve the problem. Excess weight in women can accumulate due to dysfunction of the thyroid gland or taking hormonal medications. Sometimes even contraceptive medications can trigger this. In men, a hormonal imbalance is possible in the direction of an increase in female hormones and a decrease in their own testosterone. Hence, manifestations of secondary sexual characteristics are possible, namely excess belly fat.

Is it possible to get rid of waist fat with just proper nutrition?

Nutrition plays a huge role in weight loss. With just the right nutrition, it is quite possible to get rid of fat, without adding physical activity. But on the contrary - no. If poor nutrition has caused the accumulation of fat, then doing any exercise is unlikely to help remove excess fat from the stomach and sides. It is important to limit the caloric content of the diet, unhealthy fats and fast carbohydrates (sugar) in foods. Physical activity will add additional energy consumption and speed up the results. But still, the loads are secondary.

The effectiveness of various exercises for burning fat on the stomach and sides

Each load has its own effect on the rate of fat burning, but only in combination will each of them be truly effective. We offer below the following exercises that you can perform at home to lose weight in the abdomen and sides.

Running or walking

You can lose weight using only a balanced diet with a slight calorie deficit, but if you add the best fat-burning exercises, you can increase the deficit and speed up the weight loss process. Running is the most effective workout available for burning excess subcutaneous fat. And you don’t have to run, you can take long walks, walk briskly 10 km a day, or as the Japanese say, you need to take 10 thousand steps a day. This is good for the cardiovascular system and figure. You can get rid of your belly and sides without difficulty and without harm to your health.

Plank exercise

The plank is a static exercise. These stabilization exercises engage slow-twitch fibers. Of course, energy is wasted to hold a position for a certain time. When doing the plank, raise your pelvis and hold it in this position for at least 15 seconds, each time try to increase the time you perform the exercise. But best of all, fats are burned during dynamic load on long muscle fibers. We recommend performing the plank dynamically, for example, alternately raising your arm and leg crosswise, as shown in the picture above.

Crunches

Crunches are effective because these exercises are dynamic and involve the fast-twitch fibers of the rectus and external oblique abdominal muscles, which leads to the burning of fat in the abdominal and flank areas. Crunches are performed in various variations: on the floor, on a bench, reverse and diagonal crunches. Each of them must be performed by straining the abdominal muscles, and on other parts of the body, and this is very important. The variety of the complex on the abdominal muscles will form an elastic and toned abs. The minimum number of repetitions is 15.

Breathing exercises

Breathing exercises came to us from yogi gymnastics, and it is called pranayama, which translated means “energy management.” Breathing exercises enrich the lungs with oxygen, which helps burn fat. Also, gymnastics perfectly trains the abdominal muscles and is a light massage for the internal organs. But practice will help you lose weight in combination with nutrition and exercise much more effectively. By exercising for 15 minutes a day, you can enhance the process of weight loss by increasing the amount of oxygen in the blood, which is involved in the breakdown of fat cells in the body.

Jump rope

A simple and effective way to fight fat is jumping rope. Such workouts burn calories by increasing heart rate, endurance work occurs, and subcutaneous fat is removed evenly from the entire body. Training should be at least 30 minutes a day. You can perform interval complexes: 1 minute of jumping, 1 minute of rest.

Gymnastic Hoop

The second name of the hoop is hula hoop; it can not only train the muscles of the waist area, but also promotes fat burning and helps to shape the abdominal area. Equating to a cardio load, when exercising with a hoop, your heart rate rises, and you can achieve weight loss no worse than from jumping rope or running. But the hoop is not for everyone. For problems with the spine and inflammation of internal organs, hula hoop is contraindicated. It can only aggravate the problem, so it should be abandoned. For a healthy body, it is better to alternate hoop training and abdominal exercises, so the result will be more effective.

Tilts

The process of losing weight depends on nutrition and the overall load on the body. Since there is no local fat burning, it is not worth training the lateral muscles (obliques) separately, especially with weights. This is because the fat accumulated in this area will be lost from general physical activity, and by working on the obliques, you can increase your waist size. Trained oblique muscles increase, visually making the waist wider. Therefore, pay more attention to the rectus abdominis muscle.

Exercises while lying on the floor

A variety of exercises for the abdominal muscles will simultaneously tone the upper and lower abdomen and burn subcutaneous fat. Load plays an important role here; exercises should literally cause a burning sensation in the muscles. The last repetitions should be difficult, and their number should vary from 15 to 30 repetitions. You need to perform a set of exercises without rest, pausing only after completing the first round.

Workout program for burning belly and flank fat

Incline crunches 3 x 30;
Crunches on the floor 3 x 30;
Hanging leg raises 3 x 30;
Leg lifts on parallel bars 3 x 30;
Leg raises on an inclined bench 3 x 20 – 30;
Diagonal crunches “bicycle” 3 x 40;
Fold 3 x 30;
“Burning” lying down, short crunches 3 x 40;
Reverse crunches, lying leg raises 3 x 30;
Side crunches 3 x 30;
Plank, 1 minute, 3 sets.

A set of exercises to perform at home

fold

Lying on the floor, hands behind the head, legs straightened;
Exhale: using the press, we tear off the round back, twisting, at the same time we pull the knees up to the chest. Hands in front of you;
Inhale: smoothly, without falling to the floor, we lower ourselves to the starting position.

Burning while lying down

Lying down, palms behind the head, knees bent. Feet resting on the floor;
Exhale: with a short and quick movement, we tear off the shoulder blades onto a matchbox. The chin looks up without pressing against the collarbones;
Inhale: return to the shoulder blades. The exercise is performed at a fast pace until you feel a burning sensation in the muscles.

Lying leg raises

Lying on the floor, we place our palms under the pelvic area to relieve the load from the lower back. The legs are straight; to simplify the technique, you can lift bent knees;
Exhale: raise straight legs to a position perpendicular to the floor, the lower back should not come off the floor;
Inhale: gently lower your legs to the floor, maintaining tension in your abdominal muscles.

Short pelvic lift

The exercise is similar to burning while lying on the upper abdomen, performed until a burning sensation is felt;
Exhale: performed with short and quick movements, lifting the pelvis onto the matchbox without lifting the lower back;
Inhale: relax at the bottom, lower the pelvis smoothly, without hitting the tailbone.

Diagonal crunches

A dynamic exercise, performed without pauses, until a burning sensation is felt, 30–40 repetitions;
Place your palms under your head and lift your shoulder blades off the floor, maintaining the position throughout the entire exercise. Knees bent, keep them hanging;
Exhale: turn diagonally, stretch the elbow of one hand to the opposite knee without touching it. At the same time, the other leg straightens at the knee, without touching the floor, remains overhang;
Inhale: turning through the center without pausing, change the twist to the opposite side.

We recommend a video with a set of exercises for losing belly fat:

How much do you need to exercise to get rid of your stomach and sides?

Unfortunately, there are no instant results. During the first month, the muscles will become toned, and the body will adapt to the correct diet. At this time, volumes in the waist area disappear well, but at the same time, the abdomen may remain, since fat in this area is more difficult to lose. And this requires more effort and longer time.

The time to lose weight will depend on the initial weight; the greater it is, the longer it will take to lose it. And also, the constitution plays an important role. For example, the “apple” shape tends to gain fat in the abdominal area, and the extra centimeters in this area will be the last to be lost. This may take six months. Training should take place 3 to 5 times a week. Classes should alternate between strength exercises and cardio (running, jumping, elliptical trainers).

Please note! To lose weight in the abdominal area, trainers advise paying attention to all muscle groups, and not just the abdominal muscles. By training large muscles, exhausting energy as much as possible, the weight loss process will go faster.

It is impossible to lose weight in only one area, so losing weight in the desired area must be approached comprehensively from all sides. If you want your stomach to lose weight, train your legs; even morning exercises will help correct the abdominal area. Training these muscle groups is the most energy-intensive. Once a week, you can add any hour of cardio training or a walk in the fresh air.

Important to know! The main enemy of a slim figure is carbohydrates, especially pure glucose. Refusal of confectionery and flour products will help improve the process of weight loss at a high speed.

Especially, such products are dangerous because they contain simple carbohydrates and fats at the same time. In addition to fat deposition, sweets retain excess water in the body. Therefore, giving up simple carbohydrates will help relieve swelling and significantly reduce body volume. But you shouldn’t completely give up sweets. You can allow fruits, dried fruits (dried apricots, prunes, raisins) and honey in the first half of the day.

How to speed up your metabolism

drink more water. The daily norm for a person is 30 ml per kilogram of weight. Water removes excess fluid from the body, so weight decreases and swelling goes away. And also water is the source of life for every cell;
drink a glass of water on an empty stomach, half an hour before breakfast;
Have breakfast on time, never skipping the most important meal. Lack of diet slows down metabolism. Eat small, frequent meals;
do physical activity.

Best Foods for Belly Fat Loss

Squirrels. Products with a high protein content and a minimum of fat help saturate the body without compromising your figure. The absence of carbohydrates will allow you to take such foods at any time, even late dinner, namely: chicken and quail eggs, lean chicken meat, beef, turkey, rabbit, lean fish.
Vegetables. Plant foods are rich in fiber, which improves digestion. Moreover, such products are low in calories, contain no fat at all and have a low content of carbohydrates, which include solid dietary fiber.
Cereals. A necessary source of energy, dietary fiber, vitamins and microelements. Without complex carbohydrates, the body becomes weak. But for weight loss, it is better to consume such products in small quantities in the first half of the day.
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And with their consumption, fat deposits appear in various parts of the body. Some have to look for ways to lose weight in the stomach, others are concerned about the fullness of the hips or sides. The fight against excess weight for a slim figure should be comprehensive. This means controlling nutrition, eating appropriate foods, and exercising on exercise machines so that the muscles in the abdominal area receive the necessary load and tone. abdominal exercises, regularly performed at home, help eliminate muscle sagging and make you more slender.

How to Choose the Best Exercises

The type of sports activity should be chosen based on the results that need to be achieved. If fat deposits are observed not only in the abdominal area, but also on the hips, buttocks, and the excess weight is not very large, health jogging, gymnastics, aerobics and other types of physical activity will be useful. For example, to lose weight in the abdominal area, you can use various exercise machines.

You don't need to diet while exercising, but you should adjust your diet. First of all, it is better to avoid eating processed foods, fried foods, and not to overeat.

Since you can lose weight in your stomach with the help of home workouts by correctly alternating exercise and rest, it is best to exercise every other day. The best time for exercise is from 11 am to 2 pm and from 6 pm to 8 pm. An important condition for successful training is that it should begin no earlier than two hours after the last meal, and no later than two hours before bedtime.

Each lesson should begin with a warm-up. In the first few days, your muscles may ache, but then everything returns to normal. After about a month of regular training, you will be able to get involved, and then you will have to think about increasing the load, since the effectiveness of the previous complex will decrease.

Home exercises for losing belly fat

When performing various exercises to lose weight in the stomach, you should remember that a woman should remain a woman who has excessively prominent muscles, “cubes” of a developed abdominal press in very rare cases.

To quickly lose weight, it is enough to perform 3-4 exercises, 2-3 sets of 15-25 repetitions. They can be included in your morning exercises.

Twisting

Back and feet on the floor, palms on the back of the head, elbows apart. Exhaling, raise the upper half of the body to the knees. After holding for a while, inhale and return to the starting position.

Leg raises

The lower back is pressed tightly against the gymnastics mat, the legs are straight and raised vertically, the arms are extended along the body. Smoothly lower your legs, almost touching the floor with your heels. Pause for a second and return to the starting position. You need to make sure that your lower back does not come off the floor.

Breaststroke backstroke

To lose weight in the stomach, it is useful to perform the following exercise while lying on your back. Straightened arms rest with palms on the floor. Slowly pull your legs towards your stomach, heels together. Then, with a quick movement, the legs straighten and end up side by side on the floor.

Abs workout

To strengthen your abdominal muscles and quickly lose belly fat, it is useful to do the following exercises at home:

In a lying position, bend your knees, feet on the floor, palms on the back of your head, elbows to the sides. As you exhale, lift your upper body to your knees.
Lie down with your arms along your body. Move your straightened legs so that your toes touch the mat above your head.
The starting position is the same, raise your straightened legs from the floor to a minimum height of 20-25cm.
Sit on the mat, back straight, hands near your hips. Tighten your abdominal muscles and smoothly lean back, maintaining a right angle between your body and straightened legs. Then return to the starting position.

How to remove fat from thighs

To become slimmer, it is useful to perform simple exercises every morning at home to lose weight in your belly and slim your legs:

A simple and useful warm-up exercise: running in place with your knees raised high so that your thigh is perpendicular to your body. The abdominal muscles are trained, and fat in the lower back is effectively burned.
Feet shoulder width apart. Leaning to the right, simultaneously raise your left arm above your head. Repeat on the other side, switching hands. The hips should not change position while bending, the back should not lean forward or backward, forming a plane with the back of the legs.
To lose weight in the abdomen and sides, it is useful to do shallow squats. Legs wider than shoulders, feet parallel. Squat alternately on your left and right legs to the level of the chair seat, with your back straight.
Lying on a gymnastic mat, raise your straightened legs and begin to spin imaginary bicycle pedals. It is useful to alternate rotational movements, performing them forward and backward.

Exercises for slim legs

It's no secret that fat deposits form not only on the stomach, but also on the legs. Therefore, you also want to lose weight in your thighs, calves, and buttocks.

The simplest exercise is swinging. To maintain balance, it is better to hold on to the back of a chair, swinging each leg forward, backward, and sideways. To prevent injury, the muscles need to be thoroughly warmed up.
Another type of useful sports activity to effectively lose weight can be obtained by using a low stand - a “step”. For 5-10 minutes, first place one foot on it, then the other, then “go down” in the same way.
To train the hips and buttocks, you need to lie on your side, the lower arm is bent at the elbow and rests on the mat, the palm of the upper hand in the abdominal area also rests on the floor. Lift your hips off the floor, resting on your hands and feet. The back and back of the legs form one plane. Exercise helps you lose weight in your stomach and trains various muscles. It needs to be done for both sides of the body.
Lying on your side, place your lower palm under your head and your upper palm on your waist. As you exhale, lift your upper leg as straight as possible. Perform the exercise on the other side.
Sitting and leaning on your hands from behind, try to touch the floor with the knees of your bent legs to the right and left of your body.
If your legs are full in the calves, to lose weight it is useful to roll your body weight from heels to toes.
To lose weight in your calves, stand on one leg, cross the other one behind you, and rise onto your toes. To maintain balance, hold on to the back of a chair or wall.

Home exercises for losing weight on the sides of the abdomen

Stand straight, feet shoulder-width apart. Raise your arms straight. Bend forward, right, left, 15 in each direction.
The starting position is the same, palms clasped on the chest. Turn left three times, then right three times, 15-20 times in each direction.
Sitting on a chair and maintaining balance, pull your knees to your chest, clasping them with your arms. Slowly return to the starting position. 8-10 times, 2-3 approaches are enough.
Maintaining balance on the chair and making sure your heels touch the floor, tilt your torso back. For insurance, you can put a mattress and soft pillows in the back.
Lying on the mat, lift your body without using your hands, placing it vertically, your back straight.

Modified: 12/15/2018