The sides and stomach are favorite places for fat cells to accumulate.Losing weight in this area of the body is quite difficult, but doable.You need to choose the right exercises and follow the tips in this article.By the way, most of these exercises can be done at home without the use of exercise equipment.
In order to choose the right exercises, you need to know which muscles are located in this area of the body.The abdomen and sides are formed by the following muscles.
- External oblique.It extends from the side of the ribs down to the midline of the abdomen.Bends the body, participates in turns and bends.
- Internal oblique.It is located under the exterior.It comes from behind the iliac crest and is fan-shaped along the midline.Performs bending, turning and tilting.
- Diagonal.Deep.It runs from the inside of the ribs back to front and to the midline.Contracts the stomach, participates in twisting.
- Straight.It runs down from the sternum on either side of the midline.Jumpers divide it into segments that can contract independently.Bends the body forward.
The best abs exercises
The main exercises that give you a toned stomach are crunches, leg raises and planks.
It crunches
It can be done at the beginning and end of training.Do 15-20 repetitions in 3 sets.The bottom line is that the back should be arched, not straight.You can use dumbbells, dumbbells, weight plates, etc.
The rectus muscle works.You can use an ironing board for this at home.The more the board is tilted, the more force is required to perform the exercise.
Lie upside down on a bench with your feet behind the bench and knees bent.Raise your body to your legs and try to push your hips.The back is rounded.You can lower your back completely to the board, or not completely.
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, try to touch your head to your knees.Round your back as much as possible.You can lower yourself completely or without touching the floor.Arms crossed or behind the head (harder option).
Other options: on the floor with legs extended and knees bent.The mechanism is the same: twist, try to reach your knee with your forehead.
The rectus muscle works, as well as the glutes, external obliques and back muscles.There are several possibilities for implementation.You can stand on the floor, lean forward as far as possible and rest the roller on the floor.Tighten your muscles, roll the roller towards your leg and then back.
Another option for the starting position.Kneel down, place the roller on the floor.Raise your legs.Move the roller towards the knee, contract the muscles.
Leg lift
When performing exercises, the rectus muscle works.Repeat 10-15 times, perform 2-3 approaches.
The easiest climb.Lie on your back, clasp your hands, bend your legs slightly.The more your leg is bent, the easier it is to walk and the less the load.You can raise your pelvis and hold it for a few seconds.
Another option is to lie on an inclined surface (head up).
He sits down.Raise your leg, try to twist.They move towards the chest and legs.The legs are slightly bent, do not straighten completely and do not touch the floor.
Best practices for pages
Let's look at some effective exercises where the oblique muscles are also involved in the work.It should be done 15-20 times/2-3 approaches.
Ideal exercise for the waist.Lie on your side.Extend the arm on which you are lying along the floor forward, leaning on it.Place your other hand behind your head (put it on the back of your head).Slightly bend the leg that is on the floor;the other, on the contrary, straightens up.Twist it, bringing your elbows to your knees.
Place the stick on your shoulders from behind and hold the ends with your hands.Rotate your body left and right.The head is still, and so is the pelvis.Make circles for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your arms along your body.When bending to the side, do not move the pelvis.The dumbbell should be in the hand in which the push-ups are performed.You can raise your arms with a dumbbell.
Plank exercise: how to do it right
It's an extremely effective practice.It affects many muscle groups.It promotes fat burning, especially when alternating with dynamic exercises.Execution time: 10-15 seconds to two minutes.
There are many ways to make a board.When performing them, the back should be straight, with the hands strictly under the shoulders.All options have contraindications: you cannot do planks if you have diseases of the joints of the shoulders, arms or lower back.
Lie on your stomach.Place your palms under your shoulders and rest your toes on the floor.Straighten your arms, raise your body above the floor.Lean only on your palms and toes.The body should be completely above the floor.He cannot fully straighten his arm and lean on his elbow.
Options:lean on a fitball with your hands or feet, bend your knees and lean on your knees, raise or move one leg to the side, stretch your arms forward or to the side, extend your arms and raise your legs at the same time, and others.You can do an inverted plank: rest on your palms and heels, your torso rises above the floor, your face is turned upwards.
Tips for successful weight loss
If you follow the tips below, you will get results faster.
As you work your sides and abs, add exercises for other muscles.This increases blood flow to other parts of the body and helps break down fats quickly.
Taking L-carnitine before training will have an excellent effect.This amino acid captures fat, which is transferred from fat cells into the bloodstream during exercise.By itself, it cannot enter the cellular mitochondria for degradation, and then "circulates" in the body and is returned to the deposition sites.
L-carnitine does not give it such an opportunity and "accompanies" it to the place of decomposition.Energy is released, giving you the strength to perform a large number of repetitions.
If you lose weight from the belly and sides, you need to eat little and often.This causes a more intense metabolism and food will no longer be stored in "reserve".
Don't stick with your daily workouts.It is enough to do 3-4 exercises per week.Do not lift heavy weights immediately.Remember the saying, "The slower you go, the farther you go."Be beautiful!