Exercises in the gym to remove the sides and stomach of a man

Rules for performing exercises for losing belly fat in men in the gym

According to statistics, the likelihood of obesity in men appears closer to 30 years of age. The older you get, the more difficult it is to lose weight. Therefore, it is better to start the fight in advance. If the body is not prepared for training, you should not count on lightning-fast results. It will take some time to develop the muscle frame.

You can limit your daily food intake to a minimum limit. The excess on the stomach and sides will disappear, but the metabolism will be disrupted, and the skin will be flabby and sagging.

Experts do not recommend focusing on only one method when restoring your figure. It is known that 1/5 of the result depends on training, and the remaining 4/5 is a balanced diet.

There is no special exercise that can get rid of fat reserves in problem areas. Even their full complex will only increase and strengthen the abs. To achieve positive results as quickly as possible you will need:

• Give up a number of bad habits. This primarily applies to smoking and drinking alcohol.
• Cleanse the intestines of toxins. This action is especially important for men with problems with the intestinal tract.
• Reduce consumption of high-calorie foods containing large amounts of fast carbohydrates.

Before you radically change your lifestyle, you need to find out the reason for the appearance of extra pounds. The provoking factor may be a pathology that leads to hormonal imbalances or problems in the gastrointestinal tract. Therefore, it is better for people who are overweight not to neglect visiting an endocrinologist and other specialized specialists.

To achieve your goals and solve problems with excess fat deposits, you must follow the rules of doing the exercises:

• When drawing up the program, individual capabilities and health status are taken into account;
• the complex includes aerobic exercises, without which it is very difficult to achieve weight loss;
• a number of exercises require preliminary preparation, otherwise the consequences may be serious spinal injuries, intervertebral hernias and disc destruction;
• after any load, the body must be given time to recover;
• Before working with apparatus, you need to warm up the lumbar and gluteal muscles.

It is better to conduct training under the guidance of an instructor 4-5 times a week according to a special program. Their initial duration should not exceed 40 minutes.

How to eat to get rid of sides

The pursuit of an ideal body leads many to nutritionists and trainers so that they can create the right menu for losing weight in the stomach and sides. The compiled menu will not be the only solution to problems with excess weight, because initially the diet involves restrictions that can ultimately affect the health of your body. To do this, you can follow simple nutritional rules that are known to everyone:

• reduce food portions so that a slight feeling of hunger remains;
• eat often, in small portions, to prevent feelings of extreme hunger;
• exclude all types of fast food from the diet; street food, fast food, convenience foods;
• exclude fast carbohydrates, limit animal fats;
• • enrich the diet with vegetables, “slow” carbohydrates, and proteins.

What to eat to remove sides

Everyone who has tried to go on a diet eventually finds their own way to control their diet: calorie counting, precise portions, avoiding sugar or salt, split meals, etc. You can only discover an effective method for yourself through trial and error. However, there are a number of foods that can help reduce side fat in men if you start consuming them regularly. Products for losing weight on the sides and abdomen:

• oatmeal, buckwheat;
• dairy products (not low-fat, with moderate fat content - no more than 5%);
• citrus fruits, unsweetened fruits (especially grapefruit);
• natural vegetable oils;
• fish;
• lean meat, poultry;
• eggs;
• vegetables.

• Losing weight by dancing at home
• Japanese diet for 7 days - reviews and results with photos. Japanese diet menu for 7 days
• How to open a Metacom intercom without a key

What to avoid when losing weight

Getting rid of excess fat deposits always involves restrictions. How to remove the sides of a man’s waist if he can’t go to the gym? The first thing you should give up is alcohol, there are good reasons for this:

• it has a high calorie content;

• retains fluid in the body, causing swelling;

• prevents the absorption of a number of useful microelements, which worsens metabolism;

• in large quantities leads to problems with sleep quality, exposing the body to stress, which leads to weight gain.

Simple nutritional rules will help you effectively get rid of sides at your waist. The figure will become noticeably more attractive if guys train themselves to eat more vegetables, protein foods and fruits, giving up all kinds of sweets and fast foods. In this mode, you can noticeably dry out the body by limiting carbohydrates without special diets, without reducing the calorie content of your daily diet.

Training programs

Gym classes are aimed at engaging the lower, upper and oblique muscles while transforming fat deposits. The most effective are circular, slow “cardio” and strength exercises.

Each type of training has its own characteristics:

• When doing circuit training, the speed of performing the exercises must be maintained with minimal intermediate breaks. In most cases, the calculation is based on your own weight; additional weight is used extremely rarely.
• The list of cardio workouts includes slow running or fast walking. The emphasis is on duration of execution. The intensity is not important. The main thing is to do it on an empty stomach, 3 hours after breakfast or 4 hours before bedtime.
• Strength exercises have no effect on weight loss, but are necessary to strengthen the muscle frame. Therefore, it is not recommended to neglect them.

The training program for burning belly fat is not much different for beginners and those who have sufficient experience in physical training. The difference is that for beginners, visiting the gym three times a day with one-hour classes is enough, while more experienced ones will need 4-5 times and a larger volume of load. The list of exercises is basically the same.

• Warm-up, including interval running, warming up the joints, pull-ups and squats, abs, and lunges with leg extensions.
• The power block, which includes jumping on a box half a meter high, pull-ups with push-ups, push-ups, hanging on the bar with right-angle leg lifts, and barbell press. This block may also include jumping rope, 1000-meter speed running, deadlifting and rowing.
• The final stage, consisting of running, joint stretching and breathing exercises.

For men, their own weight is rarely enough to work out muscles. Experts advise using weights or dumbbells when training. The only limitation in this case can be a ban for health reasons. Therefore, the layout of exercises in blocks, their duration, the need to add additional weight and other nuances are developed by a consultant or trainer, based on the individual characteristics of the ward.

Effective abdominal exercises at home

The upper and lower abdominal muscles are of great importance in achieving a flat stomach. It is important to pay equal attention to both departments in classes. A careful and high-quality selection of exercises will make your stomach flat and prominent. The lateral muscles also need to be pumped regularly and correctly. There are special exercise machines for this in the gym.

You need to combine training with running

To always achieve good results in burning belly fat, you need to combine training with running. It is better to jog in the fresh air, but an indoor treadmill is also suitable. You should start running evenly, from short distances. Then the time can be increased. You should aim for a 40-minute run. It is then that the body begins to burn fat mass instead of calories. Running also speeds up metabolism, which is ideal for older men. Since not only the gym, but also running will help you remove the male belly and excess weight in general, you can alternate the loads. For example, one week you can throw all your energy into jogging, and the second into strength training.

For your information! Some men's health does not allow them to run, so they can take walks outside. This will help increase blood circulation and start metabolic processes.

Exercises that can help you achieve a flat stomach:

• Power approaches to the press. It is basic and basic and is aimed at burning fat. The number of approaches and repetitions, as well as the regularity of execution, are important. For the upper part of the leg, you need to bend your knees and lift your body from the floor, reaching your knees with your head. The lower sections work with straightened legs. The oblique muscles swing in the same way: you need to reach the opposite knees with your elbows, bending the lumbar area.
• Do push-ups from the floor. When doing push-ups, the abdominal muscles also work.
• Squat. Designed for swinging your legs, this exercise is good for your abs. With every squat, the abdominal muscles work, and all parts. Recommended for achieving high-quality results in fat burning.

When to expect results

It is not possible to quickly and easily get rid of what has accumulated over the years. All proven and proven methods that allow a man to remove his stomach and sides in the gym with a guarantee of lasting results are not designed for instant results. Therefore, you should be patient:

• training should be carried out regularly, but you should not perform exercises by force;
• The older you are, the slower your metabolism is, which means it will take longer for your figure to recover.

Fat deposits on the stomach and sides cannot be removed with physical exercise alone. You will still have to resort to diet. It should be based on a classic balanced diet that does not create a deficiency of the vitamin-mineral complex.

Experts do not recommend taking fat burners or sports drinks containing fast carbohydrates, caffeine and energy drinks during training.

According to statistics, a correctly constructed strategy allows you to remove small belly and sides quite quickly. In advanced cases, work on the figure can take up to six months or longer.

Source

What you need to know when starting to lose weight

How to quickly lose belly fat at home

Before you start putting your stomach in order, you need to bring your psychological state back to normal. This is one of the most important points. You can endlessly kill yourself during training, but you should remember that the belly will not go away without following a set of measures and procedures. You need to improve your diet, follow a diet and drink more water. Only in this case, fats will begin to break down in the stomach and throughout the body.

In the first days it is better to reduce the load

In the first days of training, you will definitely lack strength and endurance. It's better to reduce the load. Later, it is recommended to reduce the time between approaches and rest. Your belly will begin to shrink gradually after just a few months of training.

In the first couples, it is better to ask the trainer to ensure that the exercises are performed correctly. Since a man will not be able to quickly remove his belly immediately, it is recommended to perform as many exercises as possible aimed at the muscles of the waist.

Note! Any workout should begin with a light warm-up.

Over time, the body and body will get used to the loads, the desire and opportunity will appear to increase them and achieve better results. You can increase the number of workouts in the gym and choose new exercises. Proper adherence to the diet will only have a positive effect on the results.

A large number of exercises that can be performed in the gym have varying effectiveness. Over time, you need to leave the most effective ones and revise the lesson program. You need to monitor the execution technique and choose the optimal number of approaches and repetitions.

What causes belly fat in men?

It would be wrong to give one explanation for the appearance of a bulging belly in men. The reasons for the growth of adipose tissue around the waist can be completely different.

Many doctors and nutritionists identify 4 main risk factors for representatives of the stronger sex:

1. Poor nutrition. Regular consumption of fried, fatty foods, sweets, and alcohol negatively affects the functioning of the digestive tract. High-calorie, heavy foods put a serious strain on all organs and lead to a slowdown in metabolism. In men, adipose tissue primarily accumulates in the abdomen and sides.
2. Lack of physical activity. Low mobility leads to gradual relaxation and sagging muscle tissue. Lack of sports activity and a sedentary lifestyle contribute to the appearance of excess body weight.
3. Genetics. Hereditary predisposition often influences a person’s body type. The father's physique features are likely to be passed on to the son.
4. Age. The older a man gets, the less testosterone his body produces. A decrease in this hormone with age leads to loss of muscle mass and an increase in the proportion of adipose tissue.

How and why does the belly grow?

There may be several reasons for this, and sometimes one of them is to blame, but more often there is a whole complex of problems that also need to be dealt with comprehensively.

Binge eating

Excess belly fat in men can be caused by a number of factors, but the main one is overeating. Visceral fat, which accumulates in the midsection, is formed when the balance of calories is imbalanced. An imbalance between calorie intake and calorie burning is the main culprit and cause of these deposits. A person eats more than he can use. It's simple math at work here.

Sedentary lifestyle

The modern man spends most of his life sitting. He is sitting behind the wheel of a car, in the office at the computer. The abdominal muscles atrophy and cease to perform their function - to support the internal organs. Low physical activity provokes weight gain.

Metabolic disorder

As a result of overeating and a sedentary lifestyle, metabolism is disrupted. A slow metabolism slows down energy expenditure. With a slow metabolism, all the calories you eat will turn into fat and be deposited on your stomach.

Hormones

Women store fat in the thigh area as it serves as a source of energy during pregnancy. This is caused by the hormone estrogen.

The same lack of estrogen in men is the reason that they store fat in the abdomen, and not on the thighs. But its deposition in men, unlike women, does not make any practical sense. On the contrary, it is fraught with illness.

Research also shows that a man is more likely to grow a paunch as he ages as his levels of testosterone (aka the male sex hormone) begin to deplete. Why do the levels of the male hormone testosterone drop?

The level of the main male hormone decreases with age. In a young male body, testosterone levels range from 10 to 40 nmol/l, but after 45 years it is three times less. Hormone levels begin to decline after age 30.

Male hormone deficiency will guarantee you a round belly, and visceral belly fat will ensure low testosterone levels. Vicious circle.

Thus, a beer belly may not wait until retirement age, but will appear in a young person.

What to do? Monitor your hormonal levels, it is advisable to take tests once a year, monitor your diet, and at an older age consider the option of hormonal replacement, but this should be discussed with your doctor.

Beer

Each glass of beer contains 150 calories, which adds up to a lot because if you're a beer drinker, you won't be limited to just one glass. When you drink, your liver puts alcohol before fat: it digests alcohol instead of other food, so you get energy from alcohol and all other food is stored away. This leads to fat deposits in the abdominal area, since in men it is concentrated mainly in this area.

Get rid of stress

Surprisingly, your stress levels also have a big impact on your success in losing a flat belly. When you experience stress, levels of the stress hormone cortisol rise. It increases your appetite and causes you to crave fatty or high-calorie foods that you should avoid. Also, “nerves” will prevent you from getting a good night’s sleep, thereby slowing down your metabolism.

Try meditating for ten minutes every day. This will help you get your thoughts in order and reduce stress, otherwise too long and difficult days at the office may contribute to you not being able to see your toes.

Is it possible to remove a guy's belly by working out his abs?

Before you zealously begin pumping your abs every day, you should understand how fat burning occurs and what it depends on.

The processes of reducing or increasing body volume are directly related to human nutrition. By consuming high-quality healthy food and sticking to the required calorie intake, you can get rid of extra pounds. But making the figure more toned and the contours of the body more prominent is the task of sports.

Long-term fitness practice proves that even systematically performing abdominal exercises will not bring the desired result without ensuring a calorie deficit. The treasured cubes simply will not be visible behind a layer of fat, and the waist may become even wider.

Causes of fat deposits on the abdomen and sides

Before you start getting rid of fat on your stomach and sides, you need to identify the cause of its appearance. After all, obesity can appear not only due to poor nutrition or a sedentary lifestyle, but also as a result of diseases such as lack of insulin or low testosterone. Hormonal changes may well affect a man’s figure and also cause hair loss.

If a man’s weight gain is not at such an active pace and there are no bald spots on his head, then most likely the reason for gaining excess weight is factors such as:

• Passive lifestyle. Low mobility, for example, due to long hours of work in an office, most often leads to either obesity or various diseases.
• Poor nutrition. The modern rhythm of life sometimes does not leave time for a full lunch break. In return, the man gets snacks in the form of sandwiches, pies, chocolates, chips, etc. All this is high-calorie food, which also contains many harmful substances that are deposited in the body and have a negative impact not only on the figure, but also on health.
• Alcohol consumption. This is one of the factors in the formation of fat deposits, especially in those men who like to drink beer in the evening in front of the TV after a hard day at work. To maintain a healthy male figure, it is not at all necessary to completely give up alcohol. In moderation, alcoholic drinks will not cause much harm. It is also important to remember that even moderate doses should not be present in a man’s life every day.
• Genetics. Unfortunately, completeness can be genetically determined in a person. However, this does not mean that you cannot fight it and, ultimately, win and enjoy a beautiful, toned body.
• Problems with the gastrointestinal tract. Frequent stagnation and untimely emptying can cause obesity, as well as a number of other health problems.
• Diabetes. This is a very serious and dangerous disease that causes an increase in blood sugar levels. At the same time, the man gains at least 8-10 kg of excess weight. This disease causes not only obesity, but high blood pressure, coronary heart disease, etc. Diabetes mellitus has some signs by which it can be recognized. But the best solution would be to visit a doctor as soon as you feel something is wrong.

How to get a flat stomach

It is certainly possible to get rid of a big belly. But for this you need to put in a lot of effort and be patient.

A number of sequential actions will help to cope with the problem:

• First of all, you need to set a clear goal and set realistic deadlines. To track dynamics, it is recommended to keep a special diary, where changes that occur will be periodically entered: body parameters, nutrition plan, load pattern, and so on.
• Choose on your own or with a trainer an individual comprehensive training program for the week. Make a schedule for visiting the hall.
• Make adjustments to food preferences. Reduce the proportion, and over time, eliminate completely harmful products. Think over the daily menu, taking into account all the substances necessary for the body: proteins, fats, carbohydrates.
• Work on bad health habits - smoking, drinking alcohol.
• Find a hobby. Distraction to something you love allows you to form a new interesting habit, reduce stress, and spend your free time profitably.

Loads for pumping the press

Exercises on machines in the gym help pump up the abdominal muscles from different angles:

1. Lie down on the mat, hold the fitball between your ankles, raise your shoulders and shoulder blades. Smoothly raise your legs, lock on top, and then lower, but not all the way. Make sure your back is pressed against the surface.

2. Sit in the exercise machine, gently lift your body, overcoming resistance using your abdominal muscles.
3. Lie down on a bench, slowly raise your body (to your shoulder blades), and then lower it. Make sure your lower back is pressed to the floor. To increase the intensity, place a dumbbell on your chest or hold it overhead. You can also do diagonal twists.

4. Hang on the horizontal bar, raise your straight legs to an angle of 90°, try to hold on as long as possible, and then slowly lower yourself.

5. Stand sideways to the pulley machine, grasp the handle with one hand. Perform chopping motions by lowering the handle toward opposite knees. Because of the characteristic movements, this movement is called the “woodcutter”.

Important! The main thing is to do the exercises correctly, then a woman will be able to lose weight faster, get rid of her belly, sides, and pump up her muscles. After mastering the technique, increase the load, but gradually.

How to remove a small belly for a man

A small belly can be removed simply by adjusting your diet. There are many different diets for losing weight. However, men, due to their physiological characteristics, should not use express methods, mono nutrition or low carbohydrates.

You can reduce the fat layer in the waist and sides by following a number of simple rules:

1. During the day, you need to eat at least 3-4 times. Each meal should be no more than 250-300 g.
2. For snacks, it is better to choose protein foods - a sandwich with fish or egg, a handful of nuts, cottage cheese.
3. Eat lean meat, chicken, fish, high-fiber vegetables, greens, whole grains, fruits, and berries. Reduce the content of starchy vegetables and fatty meat products in the menu.
4. White wheat bread - need to be replaced with bran, whole grain, buckwheat bread.
5. Minimize the consumption of fried foods, smoked meats, store-bought convenience foods, baked goods, confectionery products, and sweet drinks.

Recommendations from professionals

Experts in fitness and bodybuilding advise to evenly remove fat from the entire body. To lose weight in the abdomen and sides, women should combine cardio and strength exercises for different muscle groups (including the abs). Experts advise eating right, creating stress for the body, trying different exercises, techniques, and equipment.

Boris Krasnov, coach

A fitness and bodybuilding specialist advises women not to try to do all the abdominal exercises to lose weight on their belly and sides. In his opinion, the complex should consist of basic as well as isolating elements that will use more muscles and speed up weight loss. But don't focus only on pumping up your oblique muscles, as these exercises will make your waist wider.

The trainer also recommends working out your back and buttocks in the gym to make your stomach and sides visually smaller. To speed up weight loss you need proper nutrition.

Stanislav Matveenko, coach

An experienced trainer recommends that women do cardio as well as strength exercises in the gym to eliminate belly fat and sides. You can supplement your basic workouts with breathing exercises, which allow you to lose weight and reduce your waist to 15 cm in 7 sessions. The main thing is to follow the technique, eat right, and reduce the amount of simple carbohydrates in the menu.

Ivan Galichevsky, coach

A qualified fitness trainer advises women to do free weight exercises at the gym to lose belly and side fat. He recommends alternating strength and cardio exercises, working on a new program every month.

First, progress is observed with a large number of repetitions, then with increasing free weights and reducing pauses between sets. The optimal training duration is 60 minutes.

Also, women in the fight against a bulging belly and thick sides should eat properly and drink plenty of water. Strict diets and overeating are strictly contraindicated when losing weight.

The effect of cardio training on the condition of the abdomen

Cardio must be included in your training plan. Intense aerobic exercise triggers fat burning processes, thereby ensuring weight loss.

To reduce waist size and generally strengthen the body, it is recommended to use the following types of cardio:

• Long runs in the fresh air. You should move at an active pace for at least half an hour.
• Interval running. Involves alternating speed after a certain amount of time. The total duration of the run can be 20-25 minutes.
• Jumping rope. Start with 5-7 minutes of continuous bouncing.
• Cardio exercises: treadmill, ellipse, stepper. Most modern sports equipment is equipped with special timers and sensors that allow you to set the time and load level, based on individual health indicators.
• A ride on the bicycle. A simple and affordable way to strengthen your entire body.
• Walking _ Regular steps are a good replacement for running, especially for people with large body weight. You need to move at an average pace and cover at least 5-7 km. Over time, the distance needs to be increased.

Cardio training should be done 2-3 times a week. After intense exercise, it is recommended to take one or two days off to restore the body.

How to create an individual monthly program

To create an effective weight loss complex for a month, you need to decide on the goal: fat burning, muscle tightening or relief. In the first case, the gym program for women should include cardio exercises, as well as strength elements (isolating for the abs, as well as basic ones for the whole body). At first, it is enough to exercise 2-3 times a week with breaks between sets of 30-45 minutes. Exercising along with a diet will help you lose weight faster, reduce your belly and sides.

Then you need to change the program to tighten the muscles. Gradually, the number of repetitions should be reduced, increasing the working weights. It is also important to shorten pauses between sets. This will allow you to turn your training into a circuit with virtually no breaks.

Important! Alternate 4 strength training sessions at the gym per week with cardio. Change the training program every 4 weeks.

Basic fat burning exercises in the gym

The main type of training in the gym is strength training. They are aimed at increasing muscle tissue, increasing skin elasticity, creating a sculpted and sharpened figure.

Working with iron allows you to waste accumulated glycogen reserves, after which the fat layer is broken down. Active fat burning processes continue during the period of rest and recovery of the body.

Squats

For beginners, it is recommended to carry out the exercise under the guidance of a trainer.

Technique:

• set the appropriate weight;
• stand under the apparatus, feet shoulder-width apart, fix your hands on the rod;
• remove the bar from the racks, place it at the level of the shoulder blades;
• sit down carefully, do not arch your back;
• rise;
• perform 2 sets of 8-10 squats.

When using weights of more than 100 kg, it is necessary to use a gymnastic belt and fix the knee joints with an elastic bandage.

Deadlift

Sequencing:

• stand up straight, hold the projectile in front of you with straight arms, turn your shoulders back;
• move your pelvis back and at the same time tilt your upper body forward,
• the bar moves smoothly from the hips to the floor, and the movement is carried out exclusively by stretching the gluteal and femoral muscles, and not due to the spine;
• straighten up slowly;
• perform 2-3 sets of 10 times.

Bench press

An instructor must stand in front of the rack to help during the execution of the element and to provide support for the athlete.

Algorithm:

• install pancakes on the rod;
• lie with your back on the bench, grab the bar with a straight grip, press your feet firmly to the floor;
• carefully remove the bar from the supports and move it to chest level;
• slowly push the equipment up, hold for a couple of seconds;
• perform 2 sets of 10 times.

Pull of the lower block downwards

Correct execution:

• set the appropriate load level on the simulator;
• sit on a bench, rest your feet on the support;
• grab the handrails with your palms;
• straighten your shoulders, straighten your back, tighten your abdominal muscles;
• bending your elbows, pull the handles towards you and hold for 5-7 seconds;
• relax;
• make 12-15 movements;
• repeat the process after a couple of minutes.

Dynamic exercises

Dynamic exercise is a type of physical activity that moves different parts of the body.

They help to quickly burn calories, strengthen individual muscles, and increase the tone of the cardiovascular system.

If there are no contraindications for health reasons, dynamic exercises will help you get rid of your belly fat in the shortest possible time.

Twisting - execution features

The basic exercise for burning belly fat is crunching.

1. We take a lying position with our toes secured (for example, behind a sofa), cross our arms over our chest, raise our upper body, touching our elbows to our knees.
2. Next, lower the body to the starting position.

Every day you should do at least three sets of 10-15 repetitions, gradually increasing the number of approaches.

Bicycle - performance features

In the starting position, you need to take a lying position and place your hands behind your head. Bend your knees at an angle of 45º, simulating pedaling on a bicycle.

The head must not be lifted off the floor during the execution. The duration of the exercise is 5-10 minutes or until you feel discomfort in the abdominal area.

Exercise schedule, how many times you need to visit the gym

Pumping the abdominal muscles, like any other muscle group, must be done systematically. Abdominal exercises are recommended to be included in the general sports complex.

The strength training program must necessarily consist of several blocks:

1. Warm up . Involves a slight warm-up of all joints + cardio (10-15 minutes).
2. Main stage. Consists of strength loads on a specific area of ​​the body + a series of abdominal exercises.
3. Cool down . Required for stretching and relaxing all worked muscle groups.

Approximate training plan for the press in the gym for a week.

The duration of the complex is determined depending on the level of physical fitness of the athlete. On average, each element should be repeated at least 10-12 times. The number of minimum approaches is 2-3.

The scheme is designed for three full strength training days and the same amount of cardio. For beginners, 2 strength exercises and 2 cardio exercises per week are enough.

Plank

The exercise has several varieties that provide different intensity loads on certain muscle groups.

The classic version is performed in support of arms bent perpendicularly at the elbow; for balance, you can fold your hands into a lock or rest on your palms, whichever is more convenient for you. The body is elongated in a straight line, without convexity or deflection in the lumbar region, the legs rest on the toes of the feet, closed together. The elbows are located exactly under the shoulders, the gaze is directed downwards, but the head is not lowered.

In this form, you need to hold out for as long as your endurance lasts - at first it can be a few seconds, but gradually you need to increase the load.

A complicated version of the plank in this position is one leg, arm, or both opposite limbs raised up at the same time. Also a modification for more physically prepared people is a side plank, which can be complicated by a raised leg.

This exercise is recognized as one of the most effective of all that can help a man quickly remove his sides and stomach.