What exercises are effective for home abdominal and lateral weight loss

Everyone loves beautiful and slender bodies. We always envy a handsome, athletic man. Don’t blame everything on genetics. Man creates his own body!

This article describes the most popular and effective exercises for abdominal and side weight loss.

Anatomical features of the anterior abdominal muscles

Before moving on to exercises, you should be familiar with the main anatomical features and functions of the abdominal and lateral muscle groups. The rectus muscle is located on the white line of the abdomen.

This muscle is responsible for the cherished abdominal cubes. On the side of the rectus abdominis muscle, the external and internal oblique muscles lie on top of each other. Studying these muscles allows you to lower your waist and remove excess jeans from your jeans.

Important to know!

Every workout necessarily begins with warming up and warming up your body. This speeds up the body’s metabolism (metabolism) and prepares the muscles for exercise.

Warming up is very important as it prevents injuries. All you have to do is spend a few minutes and do it:

1. March in one place, raising your thighs high for 45-60 seconds. It is better to do it at the maximum pace.
2. Jogging in place for 1-2 minutes. Simulating a slow run speeds up blood circulation throughout the body.
3. Pull your arm in front of you until you feel a warm burning sensation on your shoulder.

Exercise to slim your abdomen

Once, everyone pumped their bellies and dreamed of the cube. To our great sorrow, it should be noted that not all practices are equally effective. Each exercise has its place in the workout and has its own desired pace and technique.

The mistake of choosing an exercise for the press is choosing a more complex and imaginative exercise. This is incorrect because sometimes the simplest and most famous practice works better than two new ones.

So here are the exercises you need to do to lose belly weight:

1. Rotates the torso on the floor.Lay your hands behind your head while lying on your back. Raise your legs in the air and bend your knees. In this case, the hips should be vertical. When exhaling, raise your elbows to the opposite knee 12-17 times. This exercise turns on the lateral abdominal muscles.
2. Twisting the trunk.Bend your legs on your back. Hands behind head. When exhaling, tear the shoulder blades off the floor while maintaining the lateral position of the elbow. Raise your shoulder blades by rounding your back. Perform 15-17 repetitions. Then hold the torso in a bent position for 20-25 seconds. This supplement enhances the effect of exercise and speeds up the weight loss process.
3. Trunk top and curls on bench.You will need a bench or chair to complete the exercise. Lie on your back and place your legs on a chair. In this position, the knees should point upwards. Hands behind head, elbows pointing to side. Lift your shoulder blade off the floor and hold your elbow in place. After 20-30 repetitions, continue the exercise by twisting, touching the left knee with your right elbow and the right with your left elbow.
4. Leg lifting on the bench.This exercise involves the lower rectus abdominis muscles (lower cubes). To begin the exercise, sit down on the edge of a chair or bench. Place your hand on your back. Place your feet directly in front of the floor. Raise your legs, bend at the knee joint, and try to reach the shoulder joints with your knee.

Exercises to slim your abdomen, side, hips and buttocks

Effective abdominal, side and leg weight loss exercises look like this:

1. Lizard.To exercise, use the abdominal, buttocks, back muscles and, to a lesser extent, the arms. He is sitting on the floor behind his hands. Lift the buttocks as high as possible above the floor, bending at the back. In this case, the head is thrown back. Keep your legs straight. To make the exercise easier, you can move your hand away from your buttocks, but it’s worth noting that the closer your hands are to your buttocks, the more tense your muscles are.
2. Scissors.He is sitting on the floor with his back straight. They rest behind their hands. Raise your foot 45 degrees above the floor. Hold for 10 seconds. Then, without lowering your legs, spread them out and put them down for 15-25 seconds. It is advisable to do the exercise with your back slightly tilted backwards. This puts maximum stress on the problematic muscles of the abdomen and hips. The lower the back angle, and the smaller the angle between the floor and the legs, the greater the difficulty of the exercise.
3. Raises the knee in a supine position.Exercise involves the muscles of the trunk and lower limb. Standing in a supine position (the stand is like a recumbent) with your back straight, raise both knees towards your stomach as high as possible, first aiming at the shoulder of the same name for the maximum number of repetitions. Then the maximum number of repetitions to the opposite shoulder.

Exercises with sports equipment are rightly considered more effective and interesting.

THE

Hula hoop classes are suitable for girls of any age. They are very easy to implement and quite effective at home.

It is not necessary to buy expensive gym equipment to train your trunk and hip muscles. It is enough to buy a gymnastic hoop or hula hoop and systematically perform the exercises listed below.

1. Slopes.An elementary exercise that activates the oblique muscles of the abdomen, the external dental muscles and the intercostal muscles. Systematic training of this muscle group significantly reduces your waist and makes the silhouette of your figure sportier. Forward bends should be done with a perfectly flat back. This tightens the muscles along the spine, which are responsible for an even posture. Construction: standing on the ground. Legs slightly apart. The straight arms hold the hula hoop above the head. Trying not to move the pool, we decide in all 4 directions. 12-17 repetitions in both directions.
2. Turns.This exercise emphasizes the load on the oblique internal and external abdominal muscles. Because you have to keep your pelvis still, your buttocks and hip muscles are turned on. Put your legs wide. The hands hold the hula hoop in front of the chest. Without moving the pool, we turn right with the hoop at the expense of 1, at the expense of 2 - to the starting position. We do not rotate pages. First do 13 repetitions in one direction and then the same number in the other direction.
3. swing.This exercise uses the maximum number of muscle groups: back, leg, arm, abdominal muscles. Construction: standing on the ground. The hands on top hold a hula hoop. To keep the back still, swing our legs 60-90 degrees forward, sideways, backwards. Kicked alternately, he performs 12-22 reps in both directions.

The following exercise is done with dumbbells (at home, we can replace dumbbells with any heavy thing of the desired weight).

Squatting is the best exercise for straining the buttocks and thighs. Take dumbbells in your hands. From a standing position, move forward with your right foot. And we sit so that the left knee touches the floor and there is an angle of at least 90 degrees at the knee joint of the right foot (this is a safe angle when the knee joint is loaded). Repeat both legs 13 times in a row.

Then we start with the ball. The best exercise with a ball that trains every muscle group in our body is "Airplane on the Ball. "

The muscles of the buttocks, abdomen and back put a lot of strain on this exercise. It increases the mood of your body and definitely improves your mood as boredom is definitely not an exercise.

Airplane on the ball: Place the ball on a flat surface. Lie on your stomach on the ball, keeping your hands and feet on the floor.

If you are in a comfortable position, try lifting your arms and legs off the floor at the same time. It is important that the entire trunk and limbs are at the same level. We hold this position for about 30 seconds.

Breathing exercises for abdominal weight loss at home

The
1. diaphragmatic breathing(abdominal breathing) is a preparatory exercise for the next step. It prepares your muscles for stress and prevents spasmodic reactions in overload. Fulfillment: stretches the stomach during inhalation, pulls the stomach in while exhaling, expelling air from the body.
2. Vacuumis ​​a versatile exercise for increasing body tension as well as reducing waist. This operation can be performed not only at home, but at any time at work. This is done in a supine position, standing, sitting position, and also on all fours (the most difficult option). The technique is quite simple. Take the desired position. We inhale and exhale as we exhale, holding our breath for a few seconds in the initial stage. Start the hours once a day and increase the number and duration as needed.

Tips from educators and nutritionists for effective abdominal weight loss

Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are immediately put down for some reason.

In order to stay in shape and look attractive during the spring-summer season, you need to start your workouts at least 4-6 months in advance. Our body is not specifically able to lose weight in a certain area.

Gradually and steadily we lose excess pounds from all parts of the body. Therefore, workouts should include aerobic training for strength and whole body.

At the end of your workout, do targeted exercises for problem areas. Workouts are best done several times a week for an hour and a half.

Try to change your diet to increase the effect of your workout. 2 hours before training, it is better to eat complex carbohydrates (cooked cereals) and protein foods (cooked meat, eggs) 90 minutes after training.

Drink plenty of clean water during and outside your workout. Reduce your consumption of flour and sugary foods.

Avoid soda and sugary drinks. Move the main meal in the morning.

You can lose weight! If you really want to, luck will always be with you. Love yourself and others will love you too!