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Effective physical exercises for losing weight in the abdomen and sides: physical education, plank, yoga

effective exercises for losing weight on the stomach and sides

The article will tell you what exercises you can use to restore a slim waist and eliminate belly fat.Even if your figure has been your pride since early youth, with age, without proper attention, it will definitely acquire something extra.

For example, fat on the sides and stomach.Pregnancy, stress, love of unhealthy foods, sedentary lifestyle - there are many reasons for its appearance.But there is only one effective way to get rid of it - effective exercises for losing weight in the abdomen and sides, which need to be done regularly.Today we will tell you about the most effective of them.

Simple exercises

Scissors plus bike

The exercises are probably familiar to you from childhood.

Option 1

  1. Lie down on a hard surface (floor).
  2. Place your arms straight along your body
  3. Raise your legs (90 degrees).
  4. Cross them like scissors ten times.
  5. Lower, rest for a few seconds
  6. Raise again (45 degrees).
  7. Do the same movements ten more times.

Option 2

  1. Place your hands behind your head and lift your legs (45 degree angle).
  2. Make movements like pedaling ten times.
  3. Rest ten seconds, repeat the exercise again.
  4. Do it three times with ten second breaks.

These exercises will help remove fat not only from the waist, but also from the knees.

Attention!When performing movements, the lower back should be pressed to the floor so that the effect falls only on the abs.

It is important to breathe correctly during training: exhale with every effort, inhale with every effort.

Lying turns

These physical exercises are also called twisting.Exercises should again be done in a lying position.

Option 1

  1. Place your hands behind your head or hands near your ears.
  2. Bend your legs together.
  3. Lift your body as you exhale and twist to the right.
  4. Take the old position.
  5. Lift your body slightly as you exhale and twist to the left.Starting position again.
  6. Repeat twelve times.

Option 2

  1. The starting position is the same as option 1.
  2. Try to reach your left knee with your right elbow.
  3. Stretch your left elbow to your right knee.
  4. Repeat twelve times.

Remember to exhale when exerting force, inhale when relaxing.

Keep your shoulders weighted.

swing

Performed while lying on the floor:

  1. Stretch your arms to the sides.
  2. Legs at right angles up, keeping them straight together.
  3. Tilt your legs to the right, do not touch the floor.
  4. Return to the starting position.
  5. Do the same to the left side.
  6. Repeat ten times.Remember about proper breathing.

It is important to keep your legs elevated at all times to maintain the load.

Half fold

The movements are similar to the bicycle version:

  1. Lie down again, the surface should be hard.
  2. Place your arms along your body, keep your legs straight.
  3. Press your hands into the floor, raise your legs (forty degree angle), half bend.
  4. Hold the pose for a few seconds, return to a calm position.
  5. Repeat the movements eight to twelve times.

Fitball against fat on the sides and stomach

Fashionable sports equipment in the form of a large elastic ball makes the struggle for harmony pleasant and interesting.But most importantly, it is multifunctional and very effective, while burning fat it develops flexibility.

Turns

  1. Lie on the ball with your back.Spread your legs (traditional shoulder width, straight angle).
  2. Place your hands behind your head, hands locked.
  3. Turn your body slowly to the right, starting position - slowly to the left.
  4. Do ten to twelve times

Exhale with every effort.

Leg raise with ball

  1. Take a lying position (back down).Place your hands up.
  2. Place the fitball between your legs (press your body tightly to the floor).
  3. Raise your feet with the ball up, pass it to yourself so that the last one is in your hands.
  4. Repeat the action eight to twelve times.

Leg raises with fitball

how to lose weight in the stomach and sides with exercises

The following exercises should be done while lying on a fitball sideways:

  1. Lie sideways on the ball.Place your hand and feet on the floor.
  2. Raise your free leg (do it as high as possible), hold the position for about five seconds, then lower it.
  3. Repeat eight times, then switch sides and do the exercise eight more times.

You can perform movements in three or four sets, and increase the number of repetitions to fifteen.You can rest thirty to sixty seconds between sets.Increase the load from time to time.The main thing is that the exercises do not cause discomfort.

With the help of a fitball you will work your sides, back, and abs.

Yoga for weight loss

For yoga fans, there are effective exercises for the abdomen and sides that are not difficult to do, but the benefits are enormous.

Deep full boat (or paripurna navasana pose)

  1. Now sit on the floor, stretch your legs and arms forward.
  2. Tilt the body back a little.
  3. Raise your legs together and place your arms straight in front of you.
  4. Hold your body in this position for a quarter of a minute, take the starting position.
  5. Repeat the steps several times.

Stretch (or Uttanasana pose)

  1. Stand with your legs wide apart (your back is absolutely straight).
  2. Tighten your knees as much as possible.
  3. Stretch your arms up, clasp your elbows.
  4. Bend deeply, touch your forehead to your feet.
  5. Tighten your abs very hard and hold for twelve seconds.
  6. Repeat the steps several times with a break of thirty seconds.

Attention!If you can't touch your forehead to your feet, that's okay.Do this exercise every day and you will develop sufficient flexibility.And your stomach plus waist will become slimmer.

Half boat pose (or rdha navasana pose)

  1. The starting position is the same as for the Deep Boat pose.
  2. Place your hands behind your head, clasp your fingers.
  3. As you exhale, tilt your body back and raise your legs (forty degree angle).
  4. Freeze for twelve seconds and return to the starting position.
  5. Repeat twelve times.

Next you will need a final lesson with an unpleasant name.

Corpse (or savasana pose)

Don't be scared, you just need to lie down.The surface is hard.

  1. Relax completely, from your neck to your toes.
  2. Lie like this for twenty minutes.

Plank exercises for the abdomen and sides

If we are talking about expelling fat from the stomach and waist, one cannot help but remember the popular Plank.There are many options for its implementation, any of them serves to work out the muscles of the abdomen, back (spine), and waist.

Get rid of belly fat

  1. Lie down (the surface is hard), lean on your bent arm, and place your feet on the floor.
  2. Align your body so that the angle between your forearm and shoulder is the traditional 90 degrees.
  3. Tighten your body and stomach as much as possible, do not lower your lower back.
  4. Straighten your shoulders, stretch your neck, breathe evenly.
  5. Hold this position for twelve seconds.

Every day, increase the exposure time by a few seconds until it is three minutes.

If you can, continue the plank exercises further, increasing the exposure time.If not, you can stop with the result achieved.

Get rid of fat on the sides

  1. Lie down, rest on your right forearm, stretch your legs together, rest your toes on the floor.
  2. Raise your left hand up.
  3. Exhale, turn your body to the left, and pull your left arm behind your back.
  4. Inhale, return to the starting position.
  5. Perform the action 10 times in each direction.

Three days later, do the same, but with dumbbells.To start, take dumbbells weighing 1 kg, after a week - 1.5 kg, after another week - 2 kg.

You can perform a straight plank rather than a side plank - the effect of burning fat will be the same.

To enhance the effect, you can supplement the exercises with body bending up and down.This approach is especially relevant for eliminating fat from the waist.

Good to know

  • Alternating cardio training with muscle tone movements eliminates rapid fatigue and restores vigor and energy.This approach to losing weight on the abs and sides is best done under the supervision of a specialist in a fitness center.
  • Exercising at home can be supplemented with dumbbells, weights, a ball, and other improvised means.
  • It is very useful to do jogging or sports walks along with classes.Experts recommend combining any exercise with them, since running and brisk walking strengthen the muscles of the whole body, train the heart muscle, and normalize the abs and sides.
  • Physical exercises must begin with a warm-up.The lightest movements are suitable for this: classic side bends, back/forward, pelvic rotation, elbow/knee bends, jump rope.
  • To perform this or that exercise as correctly as possible, be sure to watch the video lessons.

Conclusion

We must remember:

  • In order for exercises to be effective for weight loss and have the desired effect, they must be performed correctly, and most importantly, regularly.
  • To quickly achieve your goal, it is useful to combine exercise with proper nutrition.If you need to remove a lot of fat, you will need a proper diet.A doctor will help you develop it.
  • When performing movements, it is extremely important to breathe correctly: exhale for each effort, inhale for relaxation.
  • When you hold the pose, you need to breathe evenly and calmly.