What are the exercises to remove the stomach and sides. What exercises to do to remove the sides. Exercise at home

How to remove the sides and belly is of interest to many women today, because getting them ugly protruding from under a tight-fitting dress or sticking out over a jeans belt is very easy. But to determine the reasons for the appearance of barrels, and even more so to remove them, it can be oh, how difficult, especially if you do not know what to do, how and when. There can be many reasons for the appearance of excess body fat on the waist, so let's find out first.

Content:

The reasons for the appearance of the sides and abdomen. Special exercises

The main reason why the belly and sides appear is the excessive consumption of sugary and fatty foods. Carbohydrates and fats are converted by our body into deposits between muscle tissue and skin as if in reserve (for a "rainy" day). Also, the body makes the same reserves between muscle tissues and internal organs, filling the entire abdominal cavity and creating a problem for us: how to remove the sides and stomach.

We remove the sides and stomach with exercise

1. Lie on the floor and bend your knees. From this position, clasping your hands behind your head, bend to your knees. Although this exercise is the simplest and most famous since physical education lessons at school, nevertheless, it is by far the most effective and effective in terms of how to remove the sides and stomach.
2. Exercise for the press. Sit on a low bench and lift your extended legs up, for a while, holding them at chest level.
3. The exercise is called "Bicycle". Lying on your back, raise your legs 15-20 centimeters above the ground and bend them alternately at the knees, touching the elbows of the opposite hands.
4. Bends with dumbbells. This is an excellent exercise for removing fat from the sides and in deciding how to remove the sides and belly. Take a dumbbell in your hand and make several bends to the side, then take the dumbbell in your other hand and repeat the exercise. Do some repetitions.
5. Exercise "Flip knife" simultaneously helps to strengthen both the abdominal muscles and the sides and, you guessed it, shed excess fat from them. Lying on your back, put your arms straight behind your head and stretch your legs. From this position, raise your legs and arms at the same time - with your hands stretch to the toes of the legs. Do some repetitions.

All these exercises must be done at least three times a day and at the same time adhere to proper nutrition. If you do everything correctly, then the question is: how to remove the sides and stomach will cease to interest you in the very near future.

It is very difficult to remove the sides of a woman or the belly of a man at home.

At first: losing weight in parts is impossible. If you want to lose a couple of kilograms around the waist, keep in mind that fat deposits are burned throughout the body, which means that you will lose weight evenly.
Secondly: The weight loss process must be approached wisely.

Excess weight has a negative effect on the body as a whole. This is an excessive load on cardiovascular system, joints, spine, and provoking mixing of internal organs. Fearfully? Then you should think about your own lifestyle.

Mandatory items are:

Proper nutrition;
Aerobic (cardio) exercise;
Strength exercises;
Control over the body's water balance;
Switch to fractional meals. It will speed up the metabolic process, try to eat at the same time for the best effect. You will not be disturbed by the feeling of hunger.
Don't eat fatty fried foods.
In the morning, eat complex carbohydrates, they are necessary for the body, give a feeling of fullness and regulate the intestines. These are cereals, durum pasta, legumes, corn, etc.
Eliminate unhealthy carbohydrates from the diet, they provide a feeling of fullness for a short period of time, thereby you will eat even more. Examples of such products are: soda, flour and confectionery, candy, sugar, etc.

Include simple carbohydrates in your diet (fermented milk products, honey,);
Give up alcoholic beverages because they contain a lot of calories;
Eat meat and fish;
Eat as many fresh vegetables and fruits as possible.

How to quickly remove the sides

What exercises to remove the sides is a frequently asked question of all women and girls who dream of improving their figure on their own. Do the following exercises every day:

Twist: this will be a kind of warm-up before. This exercise speeds up the metabolic rate (metabolism), makes the "wasp" waist. It takes 20-30 minutes to spin the hoop. But do not take, right away, a hula-hoop with large balls, it can injure internal organs;
Download the press so that the muscles are in good shape. Effectively remove the sides at home, oblique twists help. While lying on the floor, do not bend the lower back, bend your legs at the knees and move your heels to the buttocks. Hands behind the head. While inhaling, alternately touch the opposite knee with your elbow. On inhalation, return to the starting position. Do 15 repetitions in each direction for 3 sets. See instructions on how to pump;
The plank is a classic basic static exercise. How will the plank help remove fat from the sides? Very simple and actionable. To complete the side plank, you need to sit on your side, the lower arm strictly under the shoulder, legs together, squeeze the ass (do not protrude), stretch the other hand up, or rest on the side. Keep your head straight. In this position, linger for 30-60 seconds, repeat 3 approaches, for each side;
Slopes are very effective, they can be done with or without weights. Stand straight, put one hand on your side, raise the other over your head, do, tilt to the side alternately. For each side, do 20 tilts for 4 sets. If you have dumbbells (you can use a 0.5L water bottle instead), then the exercise will have a slightly different format. Stand straight, take a dumbbell in your hand, put your other hand on your side, and do, tilt, in the direction in which the weight is in the hand. Perform 15 times, in each direction, 3 sets;
Perhaps you have a "Health" circle, a mechanical trainer will correct your posture and add sophistication to your waist, which should be practiced for 15-25 minutes a day.

How to quickly remove the belly

I want to see the results right away, so let's take a closer look at how to remove the sides for a girl or a guy in a week. Many people say that this is impossible. Remember: everything is possible, you just have to want. The flanks and abdomen are the most problematic areas. Therefore, in order for the stomach and sides to look wonderful in a short time, you will have to sweat well. Cardio Loads - an integral part of slim body. May be different options:

Quick walks;
Swimming;
Cycling or rollerblading;
Jumping rope (excellent tool, reasonable price, does not take up much space);
Aerobic exercise.

The modern rhythm of life does not always allow you to visit gyms, for one reason or another. Men, like women, also want to catch the admiring glances of the opposite sex.

A passive lifestyle has consequences - sides and. First of all, nutrition should be normalized, and the amount of alcoholic drinks should be limited, and sugar should be completely eliminated.

It is much easier to remove the sides for a man than for a woman, this is justified by different physiology. Exercises with which you can remove the sides of a man at home:

Monitor the position of posture, this is important, because it affects the bulge of the abdominal part;
Stand straight, feet shoulder-width apart, fix the pelvis in one position, take a dumbbell (3-6 kg) in one hand, bend the other hand at the elbow and place it behind your head. And now do amplitude movements: stretched - contracted the muscles. First, tilt to the side with weights and inhale, then in the opposite direction and exhale. The lateral and oblique muscles of the press are being worked out;
Raising the knees to the chest while sitting on the floor is also an active side exercise. Take a comfortable position, sitting on the floor (rug), put your hands on the back. Legs together. Bring your knees to chest on exhalation. Do the maximum number of times 4 approaches. Work dynamically. The exercise works out not only the rectus abdominis muscles, thereby disappearing the bulging abdomen, but also the sides;
Jumping rope contributes to the development of body endurance, excess weight will quickly go away. You need to jump with high frequency;
Power loads are the basis for the formation of the male body. To begin with, you should work with your own weight, then use weights. Swinging the press on the horizontal bar works out all the muscles, thereby, this is an exercise to remove the sides. Starting position: grab the horizontal bar with a straight grip, do not wobble the body, as you exhale, raise, without bending, the legs to the right and left arms alternately;
Aerobic exercise should also be included in the exercise program.

Exercises to remove the sides and abdomen will be effective if you work in a complex manner: adhere to proper nutrition (after all, this is the basis), alternate aerobic and power loads. Take a day off once a week, the body needs to recuperate. Healthy eating should become the norm, because all kinds of snacks and sweets will not bring any benefit, not only to appearance, but also to health. And the health of the body is also manifested externally. That's why proper nutrition- way to success. And remember good mood and healthy sleep will help you achieve your goals.

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The emergence of the hated barrels is a gradual process. Before the situation becomes critical, it will take more than one evening eating pizza in front of the TV. Even if you do not eat at night, there are many factors that contribute to the deposition of fat on the sides, stomach:

. It is he, and not the buns, the enemy of figure number one. especially long-lasting, increases the hormone cortisol, which signals the body to store belly fat. Many more have a bad habit of "seizing" any troubles;
Alcohol. Alcoholic drinks also change hormones, and they themselves are very high in calories. No wonder beer lovers are given out by an impressive belly. Plus, drinking alcohol whets your appetite, which is difficult to control;
High-calorie foods... To remove the belly and sides, it is not enough to draw up an exercise program. You need to revise your diet forever, otherwise the problem will return. Sausage, fast food, semi-finished products, baked goods, sweets are very tasty, but feeling slim is much "tastier";
Fiber deficiency. Having set out to remove the sides and stomach, do not starve yourself. Add more fresh fiber-rich vegetables to your daily menu - cabbage, cucumbers, carrots. They will prolong the feeling of fullness after a meal. Potatoes and beets are best eaten in small amounts due to their high starch content;
Lack of water. We are used to quenching our thirst with tea, coffee, juice or sodas, but they are not a substitute for water. In order for the metabolism to be intense enough, you need to drink at least 2 liters of water per day;
Sedentary lifestyle... Sedentary work and passive rest will certainly lead to the appearance of a fat pad on the abdomen and sides. Use every opportunity to get moving: Replace car travel with walking, and sometimes interrupt with simple exercises during the working day.

It is quite possible to remove the stomach and sides at home if you regularly do some exercises. But even the most intense program will not help if the effort is not backed up by giving up bad habits and proper nutrition.

Most Effective Exercises

There is no universal exercise program that would suit everyone, without exception - it is best to create an individual set. We will give some of the most popular exercises that help remove the stomach and sides, and you can repeat all of them at home, choose your favorites, add to the list:

Slopes. Exercise will get rid of the sides, strengthen the muscle corset. Starting position - feet shoulder-width apart, hands at the waist. Alternately tilt to the left and right, trying not to tilt the body forward. After 20 tilts in both directions, the task should be complicated by interlocking the fingers above the head - when tilting, they should be pulled first to the side, then up on the rise to the starting position;
Mill... This exercise is found in all programs aimed at the sides and abdomen, as it is very effective. In an upright position, put your legs a little wider than your shoulders, and place your arms as wide as possible to the sides. The task is to tilt the body forward, reach with the fingers of the left hand to the toe of the right leg, then touch the toe of the left leg with the right hand. When performing turns, the entire load falls on the lateral muscles and the abdomen;
Horizontal twists I am. If you want to remove the belly and sides at home, this exercise is indispensable. Lie on the floor, or better on a gymnastic mat, bend your knees. Turn your hands to the right, while tilting your knees to the left - you get a twisting of the body. By changing the position of the arms and legs, do at least 20 repetitions;
Raising the legs... A great ab exercise requires some preparation, so beginners should start with 10 reps and then build up the load. Lie with your back on the floor, stretch your arms along the body. Slowly raise the legs joined together in front of you until they form a right angle to the body. Pull your legs up, lifting your tailbone. It is important to keep your back completely flat on the floor and not to help yourself with your hands. Hold at the top point for a few seconds, slowly lower your legs. Exercise will help you quickly remove fat from the lower abdomen;
Raising the body to the knees... Exercise trains the muscles of the upper abdomen, helps to burn belly fat. Performed from a prone position. Put your hands under the back of the head, bend your knees. Pull your left elbow towards your right knee, lifting your torso. The legs remain in their original position. After 15 repetitions, change the task - now you need to pull the right elbow to the left knee;
Raising the body on the side... The exercise is aimed at shaping the waist. Lie on your side, one hand can be placed under your head, the other can be freely placed in front of you. It is necessary to raise the legs brought together and together with them - the body of the body. The lifting height is small, but sufficient to strain the lateral muscles;
Raising the pelvis. Lying on your back, bend your knees. The arms are extended along the body. Watch your breathing: as you exhale, raise the pelvis as high as possible, pulling in your stomach and squeezing. Hold the pose for half a minute. Relax the muscles, slowly return to the starting position. Exercise will not only remove the belly, but also tighten the gluteal muscles.

When performing all the exercises described, the main effort should be on the problem area - the sides and abdomen. Do not use your legs or arms to ease the load. When studying at home, it is important to be honest with yourself, not to be lazy.

How to remove belly after childbirth

The most wonderful time in a woman's life, but after the birth of a child, almost every mother is faced with the need to remove her stomach and sides. But not all exercises can be performed by women who have recently given birth, there is a great risk of harming their health. You need to start with the least intense options, after consulting your doctor:

Bike. The simplest exercise to strengthen the muscles of the lower abdomen. You just need to lie on your back and imitate cycling with your feet. For the first time, two five-minute approaches are enough;
We stretch our legs. Some of the exercises that everyone is used to doing while striving in the legs are great for training the abs. A simple example: get on all fours, alternately pull your legs up until they are parallel to the floor (it is better to stay in this position for a few seconds). Of course, the bulk of the effort will lie on the hips, but the stomach will also be in tension - exactly to the extent that a young mother is allowed;
Raises the legs. A lighter version of the exercise already given above. Lie on the floor with your arms at your sides. Keep your legs together and slowly raise, bending at the knees. The bent knees should take the form of a right angle in relation to the body. Slowly return to starting position;
Jogging, that is, slow - another exercise for young mothers. Not everyone has the opportunity to run freely in circles around the room, so jogging on the spot is suitable at home. It is best to alternate between regular leisurely jogging (5 minutes) and jogging with raising the knees (2 minutes).

Auxiliary arsenal

The lack of access to the gym does not mean a complete rejection of sports equipment. At home, a hoop, hula hoop, expander will help to remove the stomach and sides.

The hoop is ideal for warming up, preparing the abdominal muscles for exercise, and cooling down after the main set. In 10 minutes of twisting the hoop at the waist, 100 kcal will be burned, and the speed of blood circulation and lymph flow will increase in the problem area, a feeling of a slight burning sensation will appear - the muscles are warmed up enough to work effectively. Beginners should not buy hoops that are too heavy to avoid injury, stop at the option weighing up to 1.5 kg.

Fat deposits in the abdominal area, which we call sides, bother many people, especially girls. They spoil the figure terribly and look unattractive. Unfortunately, many factors in our life lead to their formation. In particular, it is sedentary work and improper nutrition, and the lack of time for full training also makes itself felt. However, it is not always advisable to spend a lot of time. There are effective side exercises that can be performed both in gym, and at home, devoting only half an hour to them. The main thing is not to give up and practice regularly.

If you decide to remove the sides with exercises and are ready to start training, then first take into account the following recommendations:

In the future, try avoid stress and anxiety, since in such situations, the body actively produces the hormone cortisol, which leads to the accumulation of fat in the abdomen.
Try to do not drink alcohol, especially beer. It contains phytoestrogen, which contributes to the formation of the so-called "beer belly".
Nutrition should be correct and balanced. You don't have to sit on rigid diets but a healthy menu should be your friend.
Drink plenty of water... It helps to maintain metabolism, as well as cleanses the body of toxins and toxins, which also contributes to weight loss.

Water should be drunk at least 1.5-2 liters per day.

Warm up before training

Before you start doing effective lateral exercises, do a little warm-up to warm up your muscles and prepare them for the challenge. It is enough to execute simple moves from the list below:

Circular movements of the shoulders and arms.
Circular swings with legs bent at the knees.
Walking on tiptoes;
Turns of the body to the sides;
Circular body movements;
Shallow Calf Raise Squats.

Effective Hip Exercises

Exercises for slimming the sides at home will help to work out the problem area and adjust the silhouette. Do not be lazy to do them regularly, and soon you will notice the results. Let's see which ones are effective against the sides.

1. Plank

The plank is an excellent abdominal and lateral exercise, it helps to effectively work out the weight of the core, using also the arms, back, buttocks, and legs. The exercise is not aimed at pumping up muscles, but it does a great job of tightening the sides and the whole as a whole. There are different variations of the plank: basic, on the elbows, side, with a raised leg, and so on. By alternating between different options, you can shift the emphasis of the load and make your workouts more varied.

The back should be straight without slouching or arching the lower back. The whole body should be in a straight line. You need to look at the floor. The arms should be bent at the elbows, the hands should be gathered into a fist and with your hands form like a triangle so that the elbows are perpendicular to the line of the shoulders - this will help ensure stability. Keep your legs straight, do not bend them at the knees, stand on your toes. Pull in your stomach, breathe evenly. In the process of performing the exercise, it is necessary to keep tension - back bends and sagging of the abdomen are not allowed. The plank belongs to the category of static exercises, so you need to concentrate as much as possible on its implementation.

D For a start, it will be enough to stand in the bar for 30 seconds. Then gradually increase this time to a few minutes. Remember stress. If you feel the plank is easy for you, lengthen the duration and try other options.

2. Twisting

Twisting - great exercise for slimming sides, aimed at the abdomen. When performing them, the rectus and oblique muscles of the press, the muscles of the core are involved.

To perform basic twists, you need to lie on your back, bend your knees, place your hands behind your head or on your chest. The position of the back plays a role. When lifting, round it a little so that it is the press that works, and not the lower back.

If the exercise is difficult for you at first, you can keep your hands in front of you to help improve your balance.

To begin with, it is enough to do three sets of five times, gradually increasing the load.

3. Bicycle

Side exercises for women include a bicycle familiar to us from childhood. It perfectly helps to work out the oblique muscles of the abdomen, thereby fighting with the hated fatty deposits.

To perform it, you need to lie on your back, remove your palms by the back of your head, and spread your elbows wide to the side. The legs need to be kept in weight, the knees should be bent at right angles and positioned clearly above the pelvis. Raise your shoulders slightly above the floor and stretch your neck - this is your starting position. Inhale, as you exhale, twist your torso to the left and pull your left knee and right elbow towards each other. At the same time, extend your right leg away from you. Then return to the starting position. Perform a similar twist on the other side - this will be one repetition.

4. Mill

Exercise familiar to us from childhood, the mill for the sides - great way get rid of fatty deposits in the abdomen.

Starting position - standing, feet shoulder-width apart, back straight. Keep your arms and legs straight. Now tilt the body forward and wave down first one and then the other. Make several approaches 20 times.

Control your breathing as you exercise.

5. Raises the legs

These side-lifting exercises target the oblique abdominal muscles as well as the abductors of the thighs.

You need to lie on your side, lean on your lower elbow, remove the other hand by the back of your head. Inhaling, lift the upper leg 30-40 cm higher than the lower one, exhaling, gently pull the lower leg to the upper one and lock in this position for a couple of seconds. Inhale, as you exhale, return both legs down. Try not to fall back or forward with the body. If you find it difficult to maintain balance, place your upper hand on the floor with a brush, increasing the area of support. Keep your back straight throughout the exercise, your shoulders straight, and your neck extended.

Make two approaches 15-20 times for each side.

6. Bodyflex

In the question of how to remove fat from the sides, body flex can become an indispensable assistant. You need to sit on the floor, bend your knees under you, while keeping your back straight. Inhaling, lift left hand, take her to right side and hold on for a few seconds. Then, as you exhale, return to the starting position. In the process of doing the exercise, you should feel how your sides stretch.

Repeat the same with the other hand. Stretch several times, changing hands. The advantage of bodyflex is that it helps not only to remove the sides, but also to improve the flexibility of the legs and spine.

7. Slopes

Bends are great exercises to get your sides out. If you just want to lose weight, do them without weight, since if you have it, you will work more for gaining muscle mass. Exists a large number of types of slopes. You can alternate different ones: to the sides, forward, backward. In total, it is recommended to do several approaches 20-30 reps.

The starting position is the same for all types of exercise. Feet should be placed shoulder-width apart, hands on the belt, keep your back straight and look forward. In the process of performing the incline, do not lift your foot off the floor, do not slouch. Lean in a clear plane. If you bend back and forth, do not slouch or lean to the side. If you are leaning to the sides, do not lean forward or backward.

8. Hoop

Twisting the hoop is a great helper for those who do not know what exercises to remove the sides with. There are a lot of types of hoops or hula-hoops today - you can choose any depending on the desired load. Particularly useful are hoops with massage inserts, which are effective in improving blood circulation through the massage effect.

The twisting of the hoop has certain contraindications. These include problems with internal organs, pregnancy, critical days. Also, do not exercise after meals - wait a couple of hours.

Devices for doing exercises from the sides

Various exercise machines and sports equipment will help to increase the effectiveness of training. At home, you can use simple shells:

Dumbbells help to improve the load, strengthen the abdominal muscles. At home, you can replace them with water-filled bottles. But do not overdo it with weights - they should be small for weight loss.
Jumping rope effectively work out all muscle groups and burn a lot of calories, which has a positive effect on the process of fighting the sides.
Can be used fitball, which allows you to strengthen the muscles of the abdomen, back, legs, as well as lose weight and improve posture.
Effective exercises can be performed on a regular chair. Sit on it and lift your bent knees to your stomach - repeat this effective exercise at least fifteen times.
Torso turns on a special disc e is another great way to get rid of the belly and sides.
In the gym, it is especially effective for working out the abdominal muscles roman chair.

If you want to remove the sides, the exercises for girls presented above will help you with this. They are all simple and affordable, and all you need is a little time, diligence and regularity. Of course, remember that physical activity simply needs to be supplemented with a proper and balanced diet. It is important to give up bad habits, reconsider your lifestyle and try not to be nervous - all this will help you find a slender, beautiful figure, in particular, overcome your hated sides.

How to lose weight on the sides: useful video

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

If a person wants to have a slender figure, then he must work on himself: eat right, exercise, lead and a healthy lifestyle. When it comes to the process of losing weight, then women want to find simple exercises to remove the belly and sides, but fat just won't disappear, you have to work hard. There are effective programs that help to adjust the waist, remove the ears from the hips, and tighten the abs.

How to remove fat from the belly and sides

The reason for excess deposits in men and girls is always the same reasons: overeating, lack of physical activity, which leads to a decrease in the metabolic rate. In some cases, there is a change in weight due to hormonal disruption, but here you already need to contact an endocrinologist, and not look physical exercises for slimming the abdomen and sides. Everything further actions must be directed against these two factors. It is necessary to adhere to a diet, maintain regular exercise and do effective exercise for slimming the abdomen and sides.

Fat burning exercises

This is not so much a view as a method of training. When a person selects what exercises can be used to remove the stomach and sides, he must take into account that they should be performed at a fast pace. Only by accelerating the heart rate will it be possible to start the process of burning excess deposits. The human body always tries to have a supply of energy material (fat) in order to use it in a critical situation. Fat burning exercises for the abdomen and sides should create it and force the body to get rid of fat.

Fat burning exercises are aimed at burning calories, therefore, they are rarely performed with additional weights, you need to maintain your heart rate for a long time. It is extremely difficult to do this with weight. The following are considered classic:

swimming;
exercise bike;
jumping rope.

Strength exercises

This type of training is aimed at strengthening the muscles, giving them tone. This is important if you want to reduce your waist and hips. If your muscle corset can hold the internal organs, then you get rid of the "protruding belly", which is often called "beer". It is very important that strength exercises to remove the abdomen and sides do not increase muscle volume. For these purposes, take Weight Limit and perform 5-6 reps to strengthen muscle fibers without increasing their mass.

What exercises should be done to remove the stomach

Sports beginners mistakenly believe that you can get rid of fat by exercising on those muscle groups that are in the problem area. Correctly, the program for losing weight on the abdomen and sides is with an increase in aerobic load (cardio workout), which helps to speed up the metabolism. The whole body will lose weight at the same time, and not just some one part. Keep in mind that the duration of the cardio load should be at least 30-40 minutes in order for the body to get to body fat.

The second part of the lesson for slimming the abdomen and sides should consist of working out the target muscle groups so that they are fit, have the correct, beautiful shape... If a girl or a guy can simply lose weight, but at the same time do not tone the body, they will look flabby. For the abdomen, working out the muscle corset is especially important, because it will hold the internal organs, prevent them from bulging.

Static training options are considered the best for removing the sides, making the abdominal muscles elastic. Perfectly increases calorie consumption, trains the abdominal group, vacuum breathing exercise. It helps to significantly strengthen the abs in a short time (within a few weeks). This is a simple option for training at home, girls really like it because of its quick effect.

Exercise plank

This option can hardly be called simple, because it requires a person to be able to maintain static tension in the shoulders, arms, back and abdominal muscles. This is a great option if you want to give yourself a flat, beautiful tummy. Exercise plank for slimming the abdomen and sides is simply performed at home, because it does not require additional equipment, you only need a rug. It is done as follows:

Fold the mat several times, it only needs to be placed under the elbows.
Take a push-up position with your arms shoulder-width apart.
Get down with your palms on your elbows, keep your body as straight as you would during push-ups.
Hold this position. At first, 20-30 seconds will be enough, then increase this indicator to 1-3 minutes.

Jumping rope

This is a great way to reduce your waist at home (just make sure no one is around). Jumping rope will help clear your belly because it's a cardio workout option. A simple exercise that requires only free space in the room. You create a constant load on the vascular system, thereby increasing the heart rate and energy consumption.

At first, the body will extract additional strength from glycogen, but after 20-30 minutes it will begin to accumulate fat and begin to burn extra pounds. This simple exercise is often included in circuit training complexes, crossfit programs. This is an easy way to boost your metabolism without using additional equipment or, if it is legal bad weather and you can't go jogging.

Twisting

This is a classic, simple exercise for training the abdominal muscles. It will not help to lose weight and will not remove the sides, but it will help to increase muscle tone. You can see many variations of ab workout, but they all boil down to maximizing the tension of the abdominal muscles during the contraction stage. You need to be very careful when doing crunches to lose weight on the abdomen and sides, because using it too much can lead to muscle building, which will make your waist more voluminous.

The maximum visual impact of this crunch can only be obtained if you regularly do fat burning workouts and eat at least a simple low-carb diet. It is important to perform this movement correctly:

Choose a comfortable place in the apartment so that you can lie down, catch your toes on something stable, bend your knees.
Place your hands behind your head, close your fingers in the lock. If it's too difficult in this position, you can keep your arms along your torso.
Start reaching with your chin towards your pelvis. It is important not just to raise the torso to the knees ( common mistake), and reach for the pelvis.
Do 15 reps.

Side crunches

With this exercise, girls need to be even more careful, because the growth of the oblique abdominal muscles, your waist will only become wider. Many trainers generally prohibit women from doing side crunches on the press. This workout is better suited for men, while girls should refuse it. You can perform this movement in two ways:

standing with dumbbells;
lying on the floor.

The second option is simpler, because the technique is clear and you can immediately feel the working muscle groups. To do this, you will need a rug and some free space. Side crunches are performed as follows:

You need to lie on your side, put your hands behind your head, close the lock.
Bend your knees.
Stretch the elbow of the hand, which is on top, due to the contraction of the lateral muscles.
Do 15 reps, then do the approach on the other side.

Exercise leg lift

When training the abdomen, all abdominal muscles should be tense, but some people think that Bottom part the press remains unused. Lying leg raises are an easy way to work your lower abdominal muscles. You can perform it hanging on a horizontal bar (difficult option) or on the floor (simple option). At home, the second method is better suited, the technique is as follows:

Find enough free space on the floor at home that you can fully stretch out.
Place your hands on something stable.
Using the abdominal muscles, start lifting your legs up.
Then do not just throw them down, gently lower them and, without touching the floor, start lifting again. Holding in the air will put additional stress on the abdomen.

Bicycle lying on your back

This movement option is designed for training the oblique and abdominal muscles. Exercise bike for the press does not require additional equipment and has a simple technique. A girl should be careful with such a workout, because there is a risk of increasing the waist area due to the increase in muscle mass. Perfect for men to form a beautiful abs. Removing the stomach or sides with the help of a "bicycle" will not work, but to strengthen the muscle corset yes. This simple exercise is performed to remove the belly as follows:

Place something soft on the floor.
Place your hands behind your head. close the lock.
Raise your legs so that your lower leg is parallel to the floor.
start moving your legs as if you were pedaling a bicycle.
Pull your elbow towards the opposite knee, lifting your core using your abs.
Do 15 repetitions on each side.