The sides and stomach are favorite places for fat cells to accumulate.Losing weight in this area of the body is quite difficult, but it is doable.You need to choose appropriate exercises and follow the tips given in this article.By the way, most of these exercises can be done at home without the use of gym equipment.
To choose the right exercises, you need to know which muscles are located in this area of the body.The abdomen and sides are made up of the following muscles.
- External oblique muscles.It extends from the side of the ribs down to the midline of the abdomen.Bend your body and engage in turns and bends.
- Internal oblique.Located underneath the outer layer.It arises from behind the iliac crest and fans out along the midline.Perform bends, turns, and tilts.
- horizontal.Deep.Extends from the inside of the ribs from back to front to the midline.Tighten your abs and engage in twisting.
- Straight.Extends downward from both sides of the midline of the sternum.Divided by jumpers into segments that can be retracted independently.Bend your body forward.
The best abdominal exercises
The main exercises for building a toned abdomen are: sit-ups, leg raises and planks.
sit-ups
This can be done at the beginning and end of your workout.Do 3 sets and repeat 15-20 times.The main point is that your back should be arched, not straight.You can use weights, dumbbells, barbell plates, etc.
The rectus muscle works.At home, you can use an ironing board for this purpose.The more tilted the board is, the greater the force required to perform the exercise.
Lie upside down on a bench with your legs behind the bench and your knees bent.Lift your body toward your legs and try to press your hips.The back is rounded.You can lower your back all the way to the board or not all the way.
Both the rectus and external oblique muscles work.Lie on the floor, lift your legs and place them on a bench (chair).Lift your body and try to touch your head to your knees.Round your back as much as possible.You can lower yourself completely or not touch the floor.Cross your arms or put them behind your head (the heavier option).
Other options: Lie on the floor with legs extended and knees bent.The mechanics are the same: twist and try to reach your knees with your forehead.
The rectus, gluteal, oblique and back muscles all come into play.There are various implementations.You can stand on the floor, lean forward as far as possible, and place the roller on the floor.Tightening your muscles, roll the roller toward your feet and then back.
Another option for starting position.Kneel down and place the roller on the floor.Put your feet up.Move the roller toward your knees and contract your muscles.
Lift your legs
The rectus muscles are working during the exercise.Repeat 10-15 times and do the exercise 2-3 times.
The easiest climb.Lie on your back with your hands crossed and your legs slightly bent.The more your legs are bent, the easier it is to do and the lighter the load.You can lift your pelvis and hold it for a few seconds.
Another option: Lie on an inclined surface (head up).
sit down.Lift your legs and try to twist.Move your chest and legs forward.Bend your legs slightly, not fully straight, or touching the floor.
Best exercises for sides
Let's consider several effective exercises in which the oblique muscles are also involved.Should be performed 15-20 times/2-3 times.
Ideal exercise for the waist.Lying next to you.Extend your arms lying on the floor forward and lean on them.Place your other hand behind your head (put it behind your head).Slightly bend one leg on the floor; do the opposite and straighten the other leg.Twist, extending your elbows to your knees.
Place the stick on your shoulders from behind and hold the ends of the stick with both hands.Rotate your body left and right.The head doesn't move, and so does the pelvis.Do 2-3 minute rotations.
Stand up straight with your legs wider than shoulder-width apart.Place your arms across your body.Don't move your pelvis as you bend to one side.The dumbbell should be held in the hand doing the bending.You can use a dumbbell to raise your arms.
Plank Exercise: How to Do It Correctly
Efficient movement.It affects multiple muscle groups.Promotes fat burning, especially when alternated with dynamic exercises.Execution time: from 10-15 seconds to two minutes.
There are many ways to do a plank.When practicing, keep your back straight and your hands strictly under your shoulders.All options include contraindications: You cannot do planks if you have joint problems in your shoulders, arms, or lower back.
Lie on your stomach.Place your palms under your shoulders and place your toes on the floor.Straighten your arms and lift your body above the floor.Just rely on your palms and toes.The body should be completely above the floor.You cannot fully straighten your arms and rest on your elbows.
Options:Place your hands or feet on an exercise ball, bend and lean on your knees, lift or move one leg to the side, extend your arms forward or to the side while extending your arms and lifting your legs, etc.You can do a reverse plank: with your palms and heels on the ground, your torso elevated above the floor, face up.
Secrets to successful weight loss
If you follow the tips below, you'll get results faster.
While doing side and abdominal gymnastics, add exercises to other muscles.This increases blood flow to other parts of the body and promotes the rapid breakdown of fat.
Taking L-carnitine before exercise can have excellent results.This amino acid traps fat that enters the bloodstream from fat cells during exercise.It itself cannot enter the cell mitochondria for decomposition. After "circulating" throughout the body, it returns to the place where it is deposited.
L-carnitine did not give him such a chance, but "accompanied" him to the place of decay.Energy is released, providing the strength to perform high numbers of repetitions.
When losing weight on your belly and sides, you need to eat less and more.This will cause the metabolism to be more intense and food will no longer be "stored".
Don't get obsessed with your exercise routine.Exercising 3-4 times a week is enough.Don't lift heavy objects immediately.Remember this saying: "The slower you go, the farther you will go." Be beautiful!