The sides and stomach are a favorite place for the accumulation of fat cells.Losing weight in this area of the body is quite difficult, but doable.You should choose the right exercises and follow the advice given in this article.By the way, most of these exercises can be performed at home, without the use of exercise 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 formed by the following muscles.
- External oblique.It runs from the lateral surface of the ribs down and into the middle of the abdomen.Bends the body, participates in twists and turns.
- Internal oblique.Located under the outer one.It comes from behind the iliac crest and is fan-shaped along the midline.Perform bending, turning, tilting.
- Transverse.Deep.It runs from the inside of the ribs from back to front and to the midline.Tightens the stomach, participates in twisting.
- Right.It runs from the sternum down on either side of the midline.Separated by jumpers into segments that can be contracted independently.Bend the body forward.
The best abdominal exercises
The main exercises that give a toned stomach are: crunches, leg lifts and planks.
Crunches
It can be performed at the beginning and at the end of training.Do 15-20 repetitions in 3 sets.The main thing is that the back is bent, not straight.You can use weights, dumbbells, barbells, etc.
The rectus muscle works.At home, you can use an ironing board for this.The more the board is tilted, the more strength is required to perform the exercise.
Lie face down on a bench, feet behind the bench, knees bent.Lift your body towards your legs, trying to press your hips.The back is rounded.You can lower your back all the way to the board or not all the way.
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, trying 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 (heaviest option).
Other options: on the floor with extended legs and bent knees.The mechanism is the same: twist, trying to reach your knees with your forehead.
The rectus muscle works, as well as the gluteal, external oblique and back muscles.There are several options for implementation.You can stand on the floor, bend forward as much as possible and rest your roller on the floor.Tightening the muscles, roll the roller towards your legs, then back.
Another option for the starting position.Sit on your knees, rest your roller on the floor.Lift your legs up.Move the roller toward the knees, contracting the muscles.
Lifting the legs
When performing exercises, the rectus muscle is at work.Repeat 10-15 times, do 2-3 approaches.
The easiest climb.Lie on your back, clasp your hands, slightly bend your legs.The more the legs bend, the easier it is to do and the less the load.You can raise your pelvis and hold it for a few seconds.
Another option: lie on an inclined surface (head up).
Sit down.Raising your legs, try to turn.Chest and legs move straight.The legs are slightly bent, do not straighten them completely and do not touch the floor.
The best exercises for the sides
Let's consider some effective exercises where the oblique muscles are involved in the work.It should be performed 15-20 times / 2-3 approaches.
The ideal exercise for the waist.Lie on your side.Stretch the arm you are lying on along the floor in front, leaning on it.Place the other hand behind the head (place it on the back of the head).Bend the leg that is on the floor a little;the other, on the contrary, is directed.Rotate, reaching the elbow to the knee.
Place the stick on your shoulders from behind and hold it with your hands by the ends.Rotate your body left and right.The head is immobile, and so is the pelvis.Do rotations 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 raft should be in the hand in which the turns are made.You can raise your arms with a dumbbell up.
The plank exercise: how to do it right
Very effective exercise.It has an effect on several muscle groups.Promotes fat burning, especially when alternating with dynamic exercise.Execution time: from 10-15 seconds to two minutes.
There are many ways to make a board.When performing them, the back should be straight, hands strictly under the shoulders.All options include contraindications: you can not do the plank if you have diseases of the shoulder joints, arms or back.
Lie on your stomach.Place your palms under your shoulders and rest your toes on the floor.Straighten your arms, lifting your body off the floor.Lean only on your palms and toes.The body should be completely above the floor.You cannot fully straighten your arms and lean on your elbows.
Options:rest your hands or feet on a fitball, bend your knees and lean on your knees, lift or move one leg to the side, extend your arm forward or to the side, simultaneously extend your arm and lift your leg, and more.You can do a reverse plank: rest on your palms and heels, your torso is raised above the floor, your face is turned up.
Tips for successful weight loss
You will achieve results faster if you follow the tips below.
While performing gymnastics for the sides and abdomen, add exercises for other muscles.This will increase blood flow to other parts of the body and promote faster fat breakdown.
Taking L-carnitine before training will have an excellent effect.This amino acid captures fat entering the bloodstream from fat cells during exercise.By itself, it cannot enter the cellular mitochondria to be broken down and, after "surrounding" the whole body, it returns to the storage sites.
L-carnitine does not give him such an opportunity and "accompany" him to the place of decay.Energy is released, which gives strength to perform a large number of repetitions.
When you lose weight in your stomach and sides, you need to eat little and often.This will cause a more intense metabolism and food will no longer be stored "in reserve".
Don't get confused with your daily workouts.It is enough to do exercises 3-4 times a week.Do not lift heavy weights immediately.Remember the saying: "The slower you go, the further you go."Be beautiful!