How to remove the stomach and sides at home: the most effective exercises

The abdomen is a problem area where millions of men and women constantly struggle with fat.Even if you have achieved significant weight loss in this area, the result must be maintained permanently.But it also happens that the problem of the abdomen and sides suddenly arises - before you know it, your waistline increases and your favorite clothes no longer fit you as they should.Exercises come to the rescue in such situations.

Causes of obesity in the abdomen and sides

The formation of abdominal fat is not only an aesthetic problem, but also a dangerous condition from the health point of view.All this is linked to the internal organs which, in the event of abdominal obesity, cover with a layer of fat and stop fulfilling their functions.

Common reasons for weight gain include:

• poor posture is a common problem among those who move little and lead a sedentary lifestyle in front of a screen or television;
• deterioration of metabolism, slow breakdown of fats - a person eats as usual, but his body is no longer able to process such an amount of incoming food;
• Unhealthy food - A person is addicted to fast food and foods filled with preservatives and chemicals;
• Pregnancy - In women, following pregnancy and childbirth, fat is deposited on the belly and sides, after which it is problematic to remove it;
• Stress fat – forms if a person is constantly nervous and worried.

If your weight evolves quickly, it causes a relaxation and stretching of the skin, making it lose its elasticity.In case of sudden body weight fluctuations, you must be diagnosed by a specialist.

Special techniques to burn fat

At home, to remove the belly and the sides, certain rules must be observed.

Only an integrated approach to solving the problem will give the following results:

• Different types of loads: cardio, strength, static.To burn fat and improve muscle tone, you need to combine different types of exercises.Ideally, a quality workout looks like this: 15-20 minutes of cardio, the same number of complex exercises for all muscles, 15-20 minutes on the problem area.It is very important to train standing, sitting, lying down – using all available methods.
• Follow the course program and don't miss it.At first, they train for 15 to 20 minutes, gradually increasing this duration.To effectively burn fat, you need to exercise for at least 30 minutes 3 times a week.This applies to complexes involving the stomach and the sides.
• Holds heating and stretching.Before training, the muscles must be heated and the same goes for the joints.After lessons, start the complex stretching.
• Use of sports equipment.Don't be afraid to use dumbbells, fitballs and weights during your workout.

There are many recommendations for using sauna belts and cling films to activate fat burning.However, they cause overheating of the body and their benefits are small.The thermal effect significantly increases the load on the core.

Following the rules during the regular practice of exercises to lose weight in terms of belly and sides at home - standing, seated, lying - is an essential condition for achieving results.If you do the exercise in an incorrect manner, rarely, without respecting the requirements that accompany it, the fat will accumulate or remain in place.

Effective course plan

For optimal results, combine the following types of loads:

• Cardio.For 15-20 minutes, perform different types of exercises according to the following scheme: 30 seconds of work, 30 seconds of rest, then 45 seconds of work, 15 seconds of rest.This is called a cardio circle;3 to 4 such circles are performed per session with 1 to 2 minutes of rest between them.
• Exercises in a lying + standing position.This will take up to 12 minutes.Do 8 to 10 different exercises with repetitions of 15 to 20 times and rest for 10 to 20 seconds.After every 4 exercises, rest for another minute.
• Abdominal exercises + board.Perform up to 12 minutes in total.The complex includes up to 10 abdominal exercises.

You should gradually increase the intensity of your exercises, as well as the time you spend on them.If you immediately try to do 2-3 sets of 15-20 repetitions, you risk injuring your abdomen, muscles and internal organs.

Types of cardio exercises for the abdomen and sides

Cardio burns a huge amount of calories, speeds up your metabolism and strengthens your muscles.They are performed only in interval mode to avoid voltage surges.

For the abdomen, the most effective warm-up includes the following loads:

• running with high knees in place;
• Imitation of boxing movements with well apart legs;
• "Butterfly" jumps - arms and legs apart on the sides in the air;
• Walking on a board - from a position emphasizing the wrists, they get up with the toes towards their hands and back;
• horizontal running - positioning like a plank, arms slightly forward, taking turns bending the legs towards the chest;
• "Crab" exercise - by emphasizing the arms and legs, belly upwards, walk in different directions;
• By lifting your knees to your chest with your arms raised.

You can also perform plank jumps, including sideways and upwards.After cardio, they begin to practice effective gymnastics for weight loss in the abdomen and sides at home.

A series of bodybuilding exercises

Without this physical activity it is impossible to get a beautiful belly and burn fat:

• Straight crunches.Lying on your back, fold your knees.The lower back is strictly supported against the floor.By lifting the upper body and the shoulder blades with the press, they stretch forward with their arms, touching their knees.
• Oblique twists.The exercise is performed while lying on your back.The shoulder blades are lifted by the abdominal muscles, twisting parallel to the left, then return to the extended position and repeat the same thing, twisting to the right.
• Reverse crackles.Lying on your back, stretch your arms along your body, fold your knees and raise your legs.The lower back should be supported against the floor.The pelvis is torn off when you exhale and they try to move it behind the head so that the belly touches the hips.This may not work the first time, so you shouldn't try too much.
• Torsion with legs.Perform the exercise from the starting position on your back.Ankles are parallel to the floor.When straight, the legs are raised, as is the upper torso, forming a V.

Each exercise is repeated at least 5 to 7 times at the initial stage, gradually increasing the number of repetitions up to 15 to 20. The main thing is to do everything slowly and carefully to avoid injuries.

Carrying out sitting is the most effective way to burn belly fats and sides at home.Unlike abdominal pumping, these techniques involve the deepest muscles: oblique and transverse abdominal muscles.Without working them, fat will accumulate above the muscles.

Other effective exercises

There are many effective techniques to burn belly fats and sides:

• Tilts left and right.A very simple exercise with which you can start gymnastics.Feet shoulder-width apart, back straight.There are dumbbells in his hands.Tilt left and right with the desired amplitude.It is gradually increased.The exercise can also be expanded: bend forward and backward, perform body rotations.
• Climber.Take the elongated position, arms slightly forward compared to the shoulders.Feet on the toes apart at the width of the shoulders.The body is strictly straightened.While you inspire, contract your abs, contract your left knee keeping your back straight.By expiring, get your leg back.Then repeat with the right leg.At first, the exercise is slowly done, then the intensity and the speed increased.
• Lunches with towers.Standing, the legs are placed from 15 to 20 cm, put their hands on the ribs.The stomach is pulled and the back is straightened, they go away on the right with the left foot, the case turns there and the toe of the left leg on the left.They attack on the side, straightening the right leg.
• Bike.There are several options for this exercise.They start like this: lying on your back, legs are bent at right angles.Hands behind your head.They bent the left leg towards the chest, then the right, imitating the movements of a bicycle.Gradually, the intensity and amplitude increase.
• Superman.An interesting exercise, which is carried out, lying on the belly.They look at Doha, raising their arms and legs, trying to stay in this position for 10 to 15 seconds.After little practice, they bring time to 1 minute.

Each of these exercises is carried out first in 1-2 approaches from 7 to 10 repetitions.Then you can bring the number of rehearsals to 20-30 and approaches 4-5 times.

The bar execution technique

Static exercise is effective, but very difficult to perform.This will take practice to master.At first, you can hold the bar for no more than 15-30 seconds.Gradually the time is increased to 4-5 minutes.Profi is able to stand in the bar for up to 10 minutes.

Planck execution technique:

1. The hands are strictly under the shoulders, leaning on the elbows.
2. The legs are slightly extended, stand on socks.
3. You should make sure that your back and legs form a continuous straight line.
4. You can perform the plank separately from other exercises, increasing the duration by 5 seconds each week.

You should only switch to heavy boards, such as side boards, only after a long training.When the regular recharging is easy, you can connect other options.

Dynamic sidebar

A very effective exercise, but quite complex:

1. Lie on your right side, bend your arm at the elbow and lean on it.
2. The legs are straightened, the side must rest against the ground so that the feet form an angle of 60 degrees compared to the surface.
3. The left hand is on the hip, the lower back is straight.
4. Exhale, raise the pelvis and hold the muscles of the back and abdomen tense for 3-5 seconds, return to the IP.

20 repetitions are enough even to an experienced athlete to obtain an excellent result.

How to increase lesson effectiveness

In order for exercise to lose weight on the stomach and sides at home to be truly effective, it must be combined with a good lifestyle.It involves much more than regular exercise.

Good nutrition

Food is the main condition for burning fat.It is inseparable from physical activity and an appropriate exercise.

A balanced diet to lose weight includes the following principles:

• rejection of fast food, flour, candy and semi-finished products;
• increase the share of proteins in the body - animal and vegetable;
• an increase in a portion of fresh and heat-treated vegetables;
• Regular use of fruit, nuts, herbs;
• The inclusion of beneficial fats - unrefined vegetable oils.

To lose weight, you should eat.But this food should not be wrong.Steam, with baked dishes, maximum vegetable fiber and a minimum of animal fats - the base of the correct diet, which gives the result.

Massage to increase efficiency

You must fight fat deposits not only at the power level.Vacuum or massage can be very effective, as well as professional techniques that can be ordered from a masseur.They go to lessons - from 10 to 20 sessions with a break.

High daily activity

To lose weight, you need to move.There is no need to engage in endless exercises - you can walk, run, often walk to work, shops.Active rest is better than lying down in front of the TV.But this habit in yourself must be developed.

Losing weight in the stomach and sides lasts from 2 to 6 months - it is precisely for such a period that you can achieve significant results.But it is important to consider that you will have to change your lifestyle.Otherwise, all the kilograms and centimeters will return even faster than they left.