Effective exercises for abs and a perfectly toned stomach

How to choose an effective set of exercises to practice at home?

The choice of training program is influenced by many factors:

• weight;
• age;
• physical form;
• presence of chronic diseases;
• final goal;
• just organization.

When choosing exercises, it is worth selecting those that work the muscles of the problem area. But you should remember that the body burns excess reserves throughout the body and it is impossible to lose weight in one place. The workout should last 30 - 90 minutes. After 30 min. During intense exercise, the body begins to burn fat deposits.

You need to train 3-4 times a week.

In the complex, you should alternate exercises for different muscle groups so that they have time to recover after the load. Rest between sets should be 1 minute. You should choose classes that last several days. You can work on no more than 2 problem areas in one workout.

Example of a workout breakdown by day:

For young people who are slightly overweight, training will be enough to strengthen the whole body.

Effective workouts for weight loss without exercise equipment

The main point of weight loss exercises is to keep your heart rate in the range of 70-90 beats per minute. It is easier to maintain this level of heart rate by doing cardio training.

When compiling a complex, you should alternate exercises for a specific zone and cardio load.

Workouts for weight loss at home are best done in the morning. At this time, the body begins to burn reserves rather than calories received during the day. However, you should take into account how you feel during the workout. Perhaps for some people an evening workout will be more beneficial.

What sport should I do to lose weight?

Today there is a fairly large selection of different types of fitness that will help you lose weight.
If you just want to keep yourself in good shape, then just do jogging, shaping, yoga, etc. Note that when choosing exercises for losing weight on the stomach and thighs at home, you need to do this depending on the need to adjust the weight of a particular part of the body. Nowadays, yoga is becoming more and more popular, allowing you to effectively stay in shape and adjust your weight. At the same time, it is better to do yoga in a section under the supervision of an experienced mentor. This is a rather complex type of fitness from a technical point of view, just like Pilates, bodyflex, etc. However, you can also practice at home, for which you will need to find video lessons.

It is very important to choose the right load, as otherwise you can harm your body. We also remind you of the importance of following an appropriate nutrition program. While playing sports, you don’t have to stick to a strict diet, but you still need to make certain changes to your diet. First of all, you need to reduce the energy value of your diet and start eating healthy foods. However, this is a very broad topic and today we will talk about exercises for losing weight on the stomach and thighs at home.

Useful tips and rules for doing exercises to lose weight

Don't believe promises of quick weight loss. It will take more than a month to get the first results. It's easier to gain weight than to lose it later. There should be at least 2 hours between meals and training. Over the course of time, part of the energy will be absorbed, and the body will be replenished from reserves.

A weight loss workout should begin with a warm-up, such as jumping rope.

Any workout should begin with a warm-up. It is better to start it with a small cardio load, for example, jumping rope, light running. Afterwards, you need to knead all joints in a circular motion - from the neck to the ankle. Swings, circular movements, and bends are suitable for this. Each movement is repeated 10-15 times.

During the warm-up, the main thing is not to strain the muscles. Its task is to warm up the muscles and joints and prepare them for further work.

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Exercises to burn belly fat

Hula hoop will help you burn fat around your waist. During the first lessons, it is enough to twist for 5-10 minutes. Gradually increase the time to 30-40 minutes. You can achieve the effect faster by using a heavy metal hoop with filler or with special massage attachments.

You need to spin the hula hoop while stretching out and tensing your abs. You can twist it by spreading your arms out to the sides and keeping them parallel to the floor. Such complicated exercises have a good effect on both the waist and the whole body.

The exercises described below need to be repeated 15-25 times, you need to do 3 approaches. The abs are worked from a lying position. Depending on the fixation of the arms and legs, the load is placed on a certain area of ​​the rectus muscle. At the end of the approach, you should feel a slight burning sensation in your abdominal muscles.

Set of exercises:

1. To strengthen the upper part of the rectus abdominis muscle, you need to lift your body high from a lying position.
2. You need to raise your upper body 20 cm from the floor. The middle part of the abdomen is strengthened.
3. You should raise your legs at an angle of 45 C and cross them for 2-5 minutes. The lower back should be supported with your hands. After a minute's rest, do 2 more sets.
4. Bike. Legs are bent at the knees and raised above the floor. Hands behind your head. Alternately, the elbow reaches towards the opposite knee. When you start the exercise, you inhale and while you pause, exhale. After a second pause, do it on the other leg. The exercise is done for 25 repetitions in 3 sets.

   

5. Butterfly. Bring your heels together. Pull them close to the body. Hands are under the head, elbows spread to the side. Raise the body a few centimeters and lower it. 10 reps.
6. Raise your legs up, exhale. The abdominal muscles are tense. The back fits tightly to the floor. Keep your legs vertical for 2-3 minutes.

Extra centimeters on the stomach, hips, sides. Diet and home exercises

A special diet and a set of home physical exercises give noticeable results. If you follow the tips below with photos, you can find an effective and affordable method.

The choice depends on the initial amount of fat reserves, the person’s determination and perseverance.

It is necessary to understand before choosing special home exercises for losing weight in the abdomen, legs, sides - every competent diet and regular physical activity cannot be aimed exclusively at a specific area.

• Other parts of the body will certainly be involved.
• Charging should be done regularly.
• Use a suitable diet.

How to lose weight and remove fat

Table

The myth about burning belly fat

The idea that exercise to strengthen your abs will quickly and easily get rid of belly fat is a myth.

A person will be able to strengthen his muscles, but the fat will not go away. Losing weight will not be possible. But the bulge of the abdomen will increase even more!

There is a reasonable explanation for this.

Increasing muscle mass will add visual volume to the fat layer that is already present.

Special exercises for the abdomen and sides will help you remove up to 20% of excess weight during intense exercise by burning calories.

Only a properly selected set of home exercises and a strict diet will help you lose weight.

The dumbbell myth

If you are going to use bends and dumbbells to reduce your waist, you will be disappointed. This is a way to build muscle mass, not lose weight.

The result is that your waist will only increase in volume! Therefore, bending and other exercises should be performed without weights.

Losing weight in the abdomen and sides at home. Important Tips

How to eat if your goal is to lose weight on your sides, stomach and waist?

When starting to lose weight, start with a complete change in your diet. Remember - effective figure correction is impossible without fulfilling this condition.

Diet rules for rapid weight loss:

• Reducing the consumption or completely eliminating fast carbohydrates from the daily diet - sugar-containing foods and baked goods.
• Cooking foods without or with little salt due to the ability of sodium chloride to retain liquid, which leads to swelling.
• Fractional meals in small portions - up to two hundred grams, five to six times a day.
• Drink up to two liters of clean, unboiled water daily, which helps improve metabolism. This factor is important for losing weight.
• Replacing fatty foods with low-fat foods. Using lean varieties of fish, poultry, beef, and veal. Give preference to rabbit meat.
• You can cook food in several ways - boiling, stewing, use steamers, electric ovens.

Mandatory rules

1. Do the exercises after sleep on an empty stomach. If that doesn’t work, then a couple of hours after breakfast. This time is considered favorable for intensive fat burning, because the body does not receive energy nutrition for a long time.
2. Refuse to use all kinds of weighted sports equipment.
3. To achieve satisfactory results, adhere to a regular training regimen. Long breaks will reduce the effort expended to zero. If necessary, the intensity of classes can be reduced or, conversely, increased. Exercise should leave you feeling slightly tired.
4. The set of special exercises should include feasible loads on the cardiovascular system. This combination gives an effective effect for weight loss and health. The desired indicators can also be achieved by alternating various loads and systematically changing the amplitude of execution.
5. A sufficient amount of training is three to five sessions per week. At least four exercises should be used in one approach. Actions are performed one by one at your own discretion. The selected complex is repeated three times with short breaks. The number of movements in a particular exercise ranges from 25 to 30.

Loads on the abdomen and sides should be carried out only through vigorous and slow body movements. Building muscle in these areas leads to a visual increase in volume.

Exercises for buttocks and thighs

Workouts for weight loss at home to work the buttocks and thighs should include squats. They are performed in two ways: feet shoulder-width apart or wider than shoulder-width apart. When performing the exercise in the first version, the back of the thighs is worked out, and in the second case, the inner part.

When doing squats, your knees should not go beyond your toes, and your hips should be lowered until they are parallel to the floor. Your back should remain straight during squats.

At the beginning, perform squats for 20-30 repetitions in one go, the set is repeated 3 times. After the exercise becomes easy, increase the number of repetitions.

Set of exercises:

1. Slowly raise your leg while lying on your side. Lower. You can't throw your leg down! Perform 15-30 repetitions.
2. Lying on your back, you need to lift your pelvis up, forming one line with the whole body. Focus on the shoulder blades and feet. Hold for a few seconds and lower. Repeat 15-30 times.
3. You need to kneel down and place your hands on the floor. Raise your right leg up while simultaneously pulling your heel away from your body. Lower your leg to your knee. Repeat 10-30 times.
4. Starting position as in exercise 3. You need to move your leg bent at the knee to the side. Do 20 swings, 3 sets on each leg.

   

5. Stand with your back to the wall at a distance of 50 - 60 cm. Lower your pelvis down until your thighs are parallel to the floor. I use the wall as a support to hold the pose for a minute.
6. Using a chair, bench or stair step can give you a good workout on your hips and buttocks. You need to take a step to the selected hill and go down. Do 10-15 times per approach.

Exercises for the abdomen and sides

At home, it is important to remember that using weights during training to reduce waist size will lead to the opposite result.

Effective exercises:

1. Feet shoulder-width apart, knees slightly bent, abs tense. Smooth turn to the right, stay at the extreme point for 2-3 seconds. Make a left turn and pause. Perform 10 repetitions, 3 sets.
2. While sitting on the floor, you need to rest your hands on the floor behind your back. Raise your legs. Hold it there for a few seconds. Gradually increase the exercise time.
3. Lying on your side, bend your knees. Slightly twist the body to the right. Try to touch your heels with your hands. Hold the pose for a minute. Do 20 times on each side.
4. Lying on your back, spread your arms out to the sides, palms pressed to the floor. Pull your knees towards your chest. Move your legs to the right without straightening your knees. Stay in this position for 1-2 seconds, return to the starting position. Do 20 times in each direction.
5. Lying on your back, feet near your buttocks. Legs are bent at the knees. Move your arms to the right, legs to the left. The housing should twist in opposite directions. Move your arms and legs to the opposite side. Do 20 repetitions.
6. On your back, hands under your lower back. Raise straight legs above the floor to 45 C. Lower them to a height of 5 cm from the floor. Repeat 10-20 times.
7. Scissors. Lying on your back, raise your legs 45 C from the floor, bring them together and spread them without lowering them to the floor. Make 10-20 adducting and spreading movements.

   

Leg exercises

Workouts for weight loss at home to work out leg muscles include swings, lunges and squats:

1. The main exercise for working the leg muscles is leg swings. Standing near a support, make 20 swings forward, backward and sideways. Swing with the other leg.
2. Cross lunges. Feet shoulder width apart. With your right foot you need to lunge back diagonally. Return to a standing position. Do 20 lunges with each leg.
3. You need to take a chair. Leaning on its back with your hands, slowly move your left leg to the side 20 times, raising it as high as possible. Lower slowly. Repeat with your right leg.
4. Walking in single file. Squat down and move in a circle without getting up. Gradually the distance is increased.
5. Lunges. Hands on the waist, feet shoulder-width apart. A big step forward needs to be taken. The body is straight. Return to starting position. Lunge with the other leg. For 1 approach, 30 repetitions are done.

   

6. Plie squat . Stand close to the wall, feet shoulder-width apart. Turn the stupas outward so that they are located almost along the wall. Slowly squat down and get up. 10-20 repetitions.
7. Calf raises. Feet together, back straight. Rise onto your toes, stretching your body upward. Descend. Do it at least 15 times. You can make the exercise more difficult by standing on the edge of a stair step or threshold. The heel is at the bottom. We rise to the toe and lower ourselves below the top of the degree.

Exercises for losing weight in the buttocks

Every girl dreams of her buttocks being firm and toned. The exercises we’ll talk about will help you with this.

• Exercise No. 1.
  Sit on the edge of a chair with your legs apart. Holding the back of the chair with your hands, use the strength of your thigh muscles to squeeze any object between your legs. Hold it for 60 seconds, then relax and repeat the movement.
• Exercise No. 2.
  Kneel down and place your hands on your waist. Begin to lower yourself first to your left and then to your right buttock. Perform the movement until fatigue appears in the muscles of the buttocks. Note that when lowering down, you do not need to sit on your buttocks. It is very important that the muscles are tense all the time.
• Exercise No. 3.
  Stand near a wall and lean your head and back on it. Bend your knees and remain in a squat position for 60 seconds. If you cannot immediately withstand such a load, then reduce the time. Then you will have to gradually increase it and bring it up to a minute.

Modern life is fast paced and sometimes it is very difficult to find time to take care of yourself.
However, try to do it. The exercises we reviewed today for losing weight on your belly and thighs at home will help you look beautiful and always be in excellent athletic shape. Learn more about how to lose weight in your stomach and hips from this video:

Hand exercises

Two main muscles are responsible for the beautiful relief of the arms - biceps and triceps. The emphasis in the selection of exercises is on working these muscles. Their main essence is flexion and extension of the arms. To give your hands a beautiful shape, just use your body weight or increase the load by taking a water bottle or a heavy book.

IMPORTANT! The shoulder joint can be easily damaged, so it is necessary to warm up before starting training.

The following exercises will help you work out and strengthen the muscles in your arms:

1. Plank. Strengthens not only the hands, but the whole body. On the floor, take a position as if doing push-ups. The arms are located under the shoulders, the body is extended in one line. Hold the body for 20 seconds. Gradually increase the time spent in the plank to a minute.

   

2. Push ups. Push-ups are done from a wall, bench, or floor. Depending on the person’s preparation, the intensity of the workout changes with the height of the support. The shoulder girdle is well worked out.
3. The next exercise is done with dumbbells. They can be replaced with a water bottle. Place your knee on a bench or sofa, bend over and rest your hand on the support. We take a dumbbell or bottle in the opposite hand. You need to pull the weighting material towards your body and lower it. Do 3 sets of 10-15 times on each hand. This exercise is good for removing “wings” on your hands.
4. Weight press up. Standing straight from your shoulders, push the dumbbells up until they are fully straightened. Lower to the shoulders. Need to do 20 times.
5. Bend over and raise slightly bent arms with dumbbells to the sides. The highest point should be slightly below the shoulders. Do 15-20 times. Helps reduce fat deposits in the armpits.
6. Hands with dumbbells should be lowered along the body. Elbows pressed to the body. You need to lift the weights to your shoulders, while simultaneously turning them 90C. Lower down. You need to do it 15–20 times per approach.
7. Triceps exercise. You need to raise your hands with the weight above your head and slowly lower them behind your head and lift them up. Elbows should be pressed to the head. Do 20 repetitions per set.

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Gym as an alternative to home workouts

In the gym, you can follow the same training plan as described above: warm-up - cardio - abdominal exercises using exercise machines - plank - stretching. Abdominal exercises are performed using weight machines and benches . An example is a complex using a pull-up rack (or a Swedish wall with a special corner), an incline bench, a block frame (crossover) and a medicine ball (weighted ball). Each set is performed two approaches 10-15 times.

Corner

In the pull-up rack, you can perform the corner with both straight and bent legs. To do this, place your forearms on special pads, press your back and raise your legs up.

It is advisable to stay in this state for several seconds and return to the starting position.

Abs on an inclined bench (Roman chair)

Standard incline sets can be varied with the help of a medicine ball. To do this, sit on a bench and fix your legs under the bolsters. At the moment of bending back, the assistant (coach) should throw the ball, and the student should catch it and throw it back while rising.

Please note: the lower abdomen should be constantly tense.

Tilts in a block frame

The block frame exercise machine (photo) allows you to perform many different exercises, especially on the oblique abdominal muscles. For example, tilts. To do this, you should hook the handles to the lower cables, stand in the middle and tilt left and right. The weight of pancakes can vary from 5 kg and above.

The technique is presented in the video:

Please note! If you have a constitutionally wide waist, then it is better to avoid bending over with weight. You can replace them with various twisting exercises or a vacuum exercise. The vacuum method allows you to work out the transverse abdominal muscle well and remove excess fat.

Abdominal vacuum

I.p. Lie on your back, bend your knees, extend your arms along your body. Now take a deep breath through your nose and smoothly exhale all the air from your lungs through your mouth. Then pull your stomach in as much as possible, as if you were trying to connect it to your spine. The stomach should not move, so it sways. Hold your breath with your stomach pulled in for 20-30 seconds.

To achieve results, you need to do the exercise every day, the number of repetitions depends on how you feel. If it becomes very difficult to exhale, stop! This exercise can be a good end to a strength training session.

Waist exercises

The oblique abdominal muscles are responsible for the wasp waist. To increase their tone, it is useful to do twisting.

Exercises:

1. Feet shoulder-width apart, stomach pulled in. Bend to the left while simultaneously pulling your right arm along your side to your shoulder. Straighten up and repeat on the other side. Repeat 15-20 times.
2. Standing, the stomach is tense. Lean forward, trying to touch the opposite foot with your hand. Keep your knees straight. 15-20 repetitions.
3. Heel touch. Lying on your back, bend your knees, place your feet shoulder-width apart. The stomach is tense. Place your hands under your head. You need to touch the heel of the same name with your hand. The head should be suspended. Do 10 repetitions on each side, 3 sets.
4. Fold. Sitting on the floor, rest your hands on the floor behind your back. The left buttock should be lifted off the ground. The abs are tense. You need to bring your bent legs and torso towards each other, as if folding in half. Must be done 10 times on each side. Perform 3 approaches.
5. Side plank. Lying on your side, you need to lean on your forearm. The abs are tense. In this position, raise and lower the pelvis 5 times. Turn over on the other side and repeat the exercise.

   

6. Twisting. From a sitting position, you need to lower your torso back and hold it at an angle of 45 C. The abdominal muscles are tense, the legs are bent. Take the weight and slowly move your hands with it, first to the left, then to the right. Do 1 set of 20 repetitions.
7. On your side, one hand behind your head. The abs are tense. Without moving your legs, you need to raise your torso as high as possible. Exhale as you rise. 10 reps. Repeat the exercise on the other side.

How to lose weight and get rid of belly fat in a week

Of course, it is impossible to lose 20 kg in a week, but it is possible to tighten your body, stomach, and reduce your hip girth, depending on your gender and age. First of all, you need to understand that the stomach is muscles and internal organs hidden under it. To quickly reduce your belly you should:

• Pay attention to your posture. Work on it. Since the location of the internal organs largely depends on this.
• Strengthen your anterior and oblique abdominal muscles through exercise.
• Help your body get rid of excess fluid.
• Cleanse the intestines of toxins.

Facial exercises

Although physical activity reduces the amount of excess reserves throughout the body, exercise for the face will quickly bring it into excellent condition.

Workouts for weight loss at home should contain the following exercises for the face:

• straining the muscles of the mouth to pull out vowels;
• stretch your lower lip towards your nose;
• open your mouth wide and lick your lips with your tongue;
• stick out your lower lip and try to roll it up;
• puff out your cheeks, pull them in as much as possible;
• move your lower jaw to the right - to the left;
• extend your lips with a tube as far as possible.

Chest exercises

Set of exercises:

1. Bringing your hands together. Hands in front of the chest, palms resting on each other. Tightening your pectoral muscles, bring your arms together and press your palms against each other as hard as possible. Fingers point straight up. Repeat 7 times.
2. Burpees. This exercise is performed both for the chest and to strengthen the whole body. You need to sit down deeply, placing your hands on the floor in front of you. Throw your legs back and do one push-up. Pull your legs up and jump up. This is one repetition. During the first execution, the initial number of repetitions is determined. Gradually increase both the speed of the exercise and the number of repetitions.

   

3. Wall push-ups. Stand at a distance of a step from the wall, rest your hands on it. You need to bend your arms to bring your body closer to the wall and straighten your arms. Do 10-15 repetitions.
4. You need to stand in front of the doorway. Place your hands on the doorframe and press on it. Lean forward while continuing to push.
5. Reverse plank. Sitting on the floor, rest your hands on the floor, knees bent. The toes point towards the heels. You need to raise your buttocks above the floor, stretch your body in one line. The head is level with the back. Stay in this position for a few seconds. Sit on the floor and rest for 30 seconds. Repeat 5 times.
6. Dumbbell bench press on the floor. Take the weights in your hands and place them in the chest area. Raise the dumbbells up. Your arms need to be fully straightened. 5-15 repetitions are done.
7. Hands with dumbbells should be placed above your hips. Without bending your arms, place the weights behind your head and return them to your hips. 10-15 repetitions.
8. Take a dumbbell and lift it above your head. You need to hold the projectile with both hands. Place your hands behind your head without touching the floor. Lift up. Repeat 10 times. This exercise is best done on a bench.

The most effective breathing exercises for weight loss

Breathing plays an important role in training. Proper breathing during exercise enriches the blood with oxygen, which in turn accelerates fat burning.

When doing exercises, you should remember the rules:

1. Breathing exercises are done in the morning or 2 hours after eating.
2. Before starting classes, provide access to fresh air in the room.
3. There should be no distractions during classes.
4. Clothing should be loose and does not restrict movement.
5. When performing breathing practice, focus on your actions and sensations.
6. For the first time, the exercises must be performed in front of a mirror.

Here is a small set of exercises that can reduce your waist and hips:

1. Starting position standing. You need to take a deep breath through your nose. Exhale through your mouth and nose at the same time. It should be noisy, air being forced out of the lungs with force. You need to tighten your abdominal muscles and hold your breath. At the same time, the abs tense and relax 5 times. Repeat the entire cycle 5 times.
2. You need to exhale through your mouth, emptying your lungs of air. Take a deep breath through your nose. Repeat this cycle 5 times. After five exhalations, you need to hold your breath for 10 seconds and strongly draw in your stomach. Repeat 5 times.

   

3. Diaphragmatic breathing. While standing, squat down a little and bring your shoulder blades together. The back should be straight. It is necessary to inhale through the nose, while at the same time inflating the stomach. As you exhale, tighten your abs. You need to breathe through the movement of your stomach, not your chest. Perform no more than 10 times.

Each person can choose weight loss exercises that suit their physical shape and ultimate goal. You can achieve good results at home. At the first stage, this can be an energetic walk and breathing exercises. Gradually adding new combinations, an individual workout is created that is suitable for a specific person.

Author: Svetlana Mokeeva

Article design: Oksana Grivina

To enhance results

Home exercises for losing weight in the abdomen and sides together with diets give good results in a short time. However, there are some nuances that can enhance the effect of playing sports and reduce the time to get results.

1. The best time for cardio training is the morning before breakfast. Movement requires energy, which is usually taken from the daily menu. In the morning, the stomach is empty and our body directly consumes fat from the sides and abdomen;
2. exercises for losing belly fat should be intense, with increased heart rate. Pulse is an indirect indicator of intensity. For example, for a woman aged 30 years and with a resting heart rate of 65 beats per minute, the optimal heart rate for weight loss is 109 beats per minute, or 18 in 10 seconds. You can calculate your optimal heart rate using an online calculator;
3. To lose weight you need to sweat. If you don’t sweat, it means you’re simply not working hard and not doing the exercises intensively: it won’t do any good;
4. exercises for losing belly fat should be performed on an empty stomach and without drinking water. Strength or cardio training is usually accompanied by the consumption of large amounts of water, but not in this case. The water will gurgle unpleasantly in your stomach, distracting you and preventing you from giving your best.
5. skip dinner if you exercise in the evening. After physical exercise, metabolism accelerates to an unprecedented level and everything that enters the stomach burns in this firebox. And if the stomach is empty, subcutaneous fat is consumed.

Home exercises for losing weight on the stomach and sides: video with Anita Lutsenko.