The sides and abdomen are a favorite place for fat cells to accumulate.Losing weight in this area of the body is quite difficult, but doable.You should choose the right 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 that area of the body.The abdomen and sides are formed by the following muscles.
- External oblique.It continues from the lateral surface of the ribs down and towards the midline of the abdomen.Bends the body, participates in turns and turns.
- Internal oblique.It is located under the outer one.It comes from behind the iliac crest and is fan-shaped in the midline.Performs bending, turning, tilting.
- Transverse.Deep.It continues from the inside of the ribs from back to front and to the midline.Tightens the stomach, participates in twisting.
- Straight up.It continues from the sternum down on either side of the midline.Divided by jumpers into segments that can be contracted independently.Bends the body forward.
The best abdominal exercises
The main exercises that give a toned stomach are: sit-ups, leg lifts and planks.
A crunch
It can be performed at the beginning and end of the workout.Do 15-20 repetitions in 3 sets.The main thing is that the back should be hunched, not straight.You can use weights, dumbbells, barbell disc, etc.
The rectus muscle works.At home, you can use an ironing board for this.The more the board is inclined, the more force is required to perform the exercise.
Lie head down on a bench, feet behind the bench, knees bent.Lift your body towards your legs, trying to squeeze your hips.The back is rounded.You can go all the way down on the board or not all the way.
The rectus rectus muscle works as well as the external oblique muscle.Lie on the floor, raise your legs and place them on a bench (chair).Raise your body, trying to touch your head to your knees.Round your back as much as possible.You can lower yourself completely or without touching the floor.The arms are crossed or behind the head (heavier version).
Other options: on the floor with legs outstretched and knees bent.The mechanism is the same: rotate, 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 far as possible and place your roller on the floor.Brace your muscles, roll the roller toward your feet, then back.
Another starting position option.Get on your knees, rest your roller on the floor.Lift your legs up.Move the roller to your knees, contracting the muscles.
Leg lift
When you perform exercises, the rectus muscle works.Repeat 10-15 times, do 2-3 approaches.
Easiest climb.Lie on your back, clasp your hands, slightly bend your legs.The more your legs are bent, the easier it is to do it and the less the strain.You can lift your pelvis and hold it for a few seconds.
Another option: lie on an inclined surface (head up).
sit Raising your legs, try to turn around.Chest and legs move to.The legs are slightly bent, do not fully straighten and do not touch the floor.
The best exercises for sides
Let's look at some effective exercises in which the oblique muscles are included in the work.It should be performed 15-20 times / 2-3 approaches.
The perfect lower back exercise.Lie on your side.Extend the arm on which you are lying on the floor forward, leaning on it.Place your other hand behind your head (place it on the back of your head).Bend the leg that is on the floor slightly;the other, on the contrary, straighten.Pivot, reaching your elbows to your knees.
Place the stick on your shoulders from behind and grasp the ends with your hands.Turn your body left and right.The head is still, and so is the pelvis.Do rotations for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your hands by your body.When bending to the side, do not move the pelvis.The dumbbell should be in the hand in which the curls are done.You can raise your arms with a dumbbell up.
Plank exercise: how to do it right
Highly effective exercise.It has an effect on several muscle groups.Promotes fat burning, especially when combined with dynamic exercise.Execution time: from 10-15 seconds to two minutes.
There are many ways to do a plank.When performing them, the back should be straight, the hands strictly under the shoulders.All options include contraindications: you cannot do the plank if you have diseases of the shoulder joints, hands or lower back.
Lie on your stomach.Place your palms under your shoulders and rest your toes on the floor.Straighten your arms, lifting the body above the floor.Lean on your palms and toes only.The body should be completely above the floor.You cannot fully straighten your arms and lean on your elbows.
Options:lean your arms or legs on a fitball, bend your knees and lean on your knees, lift or move one leg to the side, extend your arm forward or to the side, simultaneously extend your arm and lift your leg, and more.You can do a reverse plank: lean on your palms and heels, your torso is raised above the floor, your face is turned up.
Tips for successful weight loss
You'll get results faster if you follow the tips below.
While performing gymnastics for the sides and abdomen, add exercises for other muscles.This will increase blood flow to other parts of the body and promote rapid fat breakdown.
Taking L-carnitine before training will have an excellent effect.This amino acid captures the fats that enter the blood from fat cells during exercise.By itself, it cannot enter the cellular mitochondria for degradation, and after "going around" the body, it returns to the places of deposition.
L-carnitine does not give it such an opportunity and "accompanies" it to the place of decay.Energy is released, which gives strength to perform a large number of repetitions.
When you lose weight on your 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 workouts.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!