A complex of gymnastics for the waist and abdomen. Waist exercises at home. Standing Abdominal Exercises

Beautiful, thin waist, flat stomach, lack of sides - all this is the object of desire for almost any lady at all times. Alas, it is not so easy and not everyone succeeds.

Let's see what exercises will be useful for thin waist and flat stomach at home and in the gym, which ones to do to reduce volume, and which ones not!

Bone Wide will help you achieve the body of your dreams: without stress and mistakes - we smash the myths to smithereens!

Volume norm

Let's put aside the old standards of 90-60-90, hourglasses and all, and think about how much waist you should ideally have, given your unique measurements, such as height. This figure is equal to 70% of chest and hips. For example, if the upper and lower parameters are 100 cm, which is the norm with a height of 170-175 cm, then the waist should be approximately 70 cm, but not 60.

So strive to make that waist that is beautiful and slim for you. What's the point of looking at the waist of a model if you're 20 cm shorter than her?..

Never set yourself the task of doing something like someone else! You simply will not succeed: because all people are unique and good in their diversity.

Why can't it be done?

For aspen

In our super cool article (there is about diets for the stomach, etc.), we dismantled absolutely all the myths associated with losing weight in the waist area and came to the scientific conclusion: the only thing we can do to reduce the sides, stomach and waist is is to lose weight and change proportions!

Those. in fact, all the best effective exercises for the sides, narrow, thin waist, flat stomach are exercises for the whole body that will allow you to burn calories and, as a result, lose weight!

The most common mistake women make- throw all your strength into training the abdominal muscles, forgetting about other zones and losing attention to such important factors as body type and genetic predisposition.

To understand how to reduce and remove the stomach, as well as get rid of the sides, you should pay attention to the following:

Back muscles and posture- if you straighten your back, you will notice that the stomach becomes slimmer. To maintain a straight posture at all times, it is important to strengthen the back muscles. For this purpose, yoga and special exercises are suitable.

Internal abdominal muscles- sometimes they do not cope with their function of holding organs, because of this, the effect of a bulging, hanging belly is created.

Yet again body type- for girls with an “apple” physique (narrow shoulders and hips, a wide waist), a “rectangle” (the width of the shoulders, waist and hips is approximately the same) and a triangle (broad shoulders and narrow hips), you can harmonize the physique by working out the muscles of the hips or shoulders.

This will visually bring the figure closer to the feminine hourglass. It is also worth choosing clothes based on the structural features of the body, hiding flaws and emphasizing advantages.

For the sides and abdomen

So, how to make yourself a thin bend? As we constantly repeat: in fact, local fat burning is categorically impossible! So there are no special exercises for weight loss, for example, the press or for a narrow waist. When you lose weight, you will do it from head to toe. It is impossible to control and indicate to the body the place where the amount of fat you need will burn.

This is supported by one remarkable study. According to its results, in the fat, which is located on top of the trained muscle, there is still a local increase in lipolysis and blood flow -
for 30 minutes of training for 100 gr. adipose tissue burned an additional 0.6-2.1 milligrams of fat.

If you have extra 5 kg of fat “littered” on your sides, then in half an hour of training the press, at best, 0.03-0.1 grams of fat from these 5 kg is mobilized in excess of the norm. You know, the numbers are simply ridiculous!

Conclusion: to remove fat from the abdomen and sides, it must be removed everywhere.

Alas, the vast majority of people do not think so and are looking for a secret waist exercise that will remove the sides, stomach and any other problem area. We need exercises to increase energy consumption, shine of the eyes and a smart figure, food is more responsible for losing weight! However, this does not mean that you do not need to exercise.

Need and how: a healthy, strong back will always come in handy!

The simplest and most effective at home

You need to select exercises, depending on your state of health, age and general medical indicators. The emphasis should be on general strengthening exercises and on the abdominals.

Before you start strength exercises, be sure to do it!

You can keep your abdominal muscles in good shape with the help of the following light exercises:

Tilts to the side- the most important thing in this exercise for the waist, keeping a straight back.

Straighten your spine, straighten your shoulders, tighten your buttocks and abs. Make sure that the movement is made only from side to side - you can’t bow back and forth. The tilt itself should be done due to the tension of the abdominal muscles. You should not perform the exercise with a load, as this will lead to the growth of the oblique muscles.



Planck - if you have no athletic training or if you are overweight, follow the simplified plank.

Stretch your arms forward and rest your palms and toes on the floor. At the same time, the elbows should not bend, and the buttocks should not stick out. The back and legs should be in a straight line.



Mill- stand straight, put your feet shoulder-width apart, bend your body at a right angle forward.

The chest should be parallel to the floor. Spread your arms to the sides, take a deep breath and, as you exhale, touch the toe of your right leg with your left hand, without bending your knees. At a time when one hand goes down, the other should swing up behind the back. Such an exercise is not only for the waist - it will also tone the muscles of the arms, back and abdomen.






Body rotation- place your hands on the edges of the stick and look ahead while moving. The range of motion should be maximum. The back is straight. The spine is vertical.



Squats- the classic depth of the squat is limited to the moment when the thighs become parallel to the floor. If the task is to pump the muscles of the hips and buttocks, in order to balance them with the waist, you need to do a deeper squat.

jumping rope is a good way to do cardio workout at home.

The best in the gym

Of course, doing gym, it is much easier to pick up exercises for a thin waist. To make the waist visually thinner - pay attention to the development of the shoulder girdle, hips and buttocks.

Remember, there are no magical ultra-effective sets of exercises for a thin waist and abdomen. Most of the methods that are offered on the Internet are absolutely useless in terms of reducing the waist and eliminating the sides.

Shoulder exercises:

• Bench press from a sitting position;
• Bench press standing;
• Rod pull to the chin;
• Breeding dumbbells to the sides;
• Pull-ups on the horizontal bar.

Exercises for the hips and buttocks:

• Squats with a load;

The best, simplest and most effective exercise for the sides, stomach and small waist: this is ...! Because it engages almost every muscle group, improves your posture, and burns quite a few calories!

Yoga

So, you can do yoga at home for a flat stomach and a thin waist. Before performing asanas, be sure to warm up and prepare the muscles - this will help to avoid injury. The temperature in the room should be comfortable, and the air should be clean and fresh.

Watch not only the position of the body, but also the breath, as only with proper breathing you can completely relax and take the correct posture.

The most effective asanas for the waist are:

• Side pull- Reduces fat deposits in the waist area.



• Staff- very useful exercise for the waist, it strengthens the muscles of the back, makes the posture more even.



• Candle- general strengthening gymnastic exercise.



• Boat- strengthens the abdominal and back muscles.



• locust- improves digestion, promotes bowel cleansing.





• Sage Marichi Pose– naturally makes the waist thinner due to twisting.

Yoga not only strengthens the muscles - it also strengthens the nervous system and helps relieve stress.

Perform asanas smoothly and carefully! It is best to carry out the first lesson under the guidance of an instructor!

Sports disc "Health"

As they like to write on the packaging of these discs: “The best exercise for losing weight on the abdomen and ideal waist is to remove the stomach, make a thin waist at home”!

You know, it already sounds suspicious to say the least. But in general, its use allows you to slightly increase calorie consumption, like picking your nose, for example. True, this is far from the best way to spend energy for a number of reasons:

The most boring occupation.

With a probability of 80%, you will abandon training in 1-2 weeks. But for weight loss, this period is not enough, because in order to achieve a significant reduction in body fat mass, you need to train for at least several months.

Microscopic calorie consumption!

On the Internet they write that the health disk burns up to 500 kcal per hour. This is a lie - so much energy is expended when running at a speed above average, but there you work with all your muscles, breathe often, sweat. And then you stand on the disk and twirl your booty. Naturally, energy costs cannot be so huge.

Short workout time.

Most women train no more than 20-30 minutes and not every day: you know, they will burn 100-120 calories.

There is an opinion that the health disc is good for reducing the volume and shaping the waist, sides and slimming the abdomen. "Where will we make the waist?" 🙂 It is in these places, according to legend, this device burns fat first.

Similar tales can be heard about many sports equipment, some exercises and even foods. Unfortunately, I have to repeat: you can not burn fat where it bothers you. Fat is only lost when there is a calorie deficit. Where to take it in the first place - the body will decide without your participation. So this exercise for the waist is useless.

Okisayz and bodyfeks

Let's not even put a shadow on the wattle fence. Okisayz- this is breathing exercises, it definitely won’t help you lose weight, and body flex with a vacuum. Our advice: cut back on the KBJU diet, live an active life and go to the gym - just breathing in the air will not make you lose weight.

Briefly again: oxygen, bodyflex and vacuum to reduce the abdomen at home are not suitable!

Danger

Hypertrophied oblique muscles of the press look beautiful and sexy on the male body, however, women are upset by this result of training. To avoid hypertrophy of the oblique muscles of the press, you do not need to pump them during the period of obtaining a surplus of calories.

You need to understand what types of exercise complexes are aimed at the growth of these muscles and exclude them from your workout. To harmonize the proportions of the body, it makes sense to work on the latissimus dorsi and do exercises on the buttocks and thighs.

Let's take a look at which sets of exercises will definitely not be able to reduce the waist:

If you are in doubt about the performance of this or that exercise (for the waist or not) - consult with the trainer and find out how it will affect the oblique muscles of the press.

A photo

Total

Let's summarize, and once again note the main theses on how to reduce the waist and what exercises for the waist to choose:

1. Eat in a calorie deficit (eat less than your body can use) and try to adhere to the principles of proper nutrition.
2. Train.
3. Strengthen the muscle core, but do not get carried away with exercises for oblique muscles (especially with weights).
4. Do not waste money on useless "tricks" (corsets, massages, body wraps, films, etc.).
5. There may not be a narrow waist due to the peculiarities of the constitution of the body, which are almost impossible to influence.
6. If you don't have a naturally defined waist but really want to achieve beautiful contours, then work on increasing the muscles in your buttocks, hips, and shoulders for more defined curves and improved body composition.

According to nutritionists, women begin to face fat deposits in the sides and in the abdomen after 40 years. It's time to find out what are the physical exercises for weight loss of the abdomen and sides at home for women.

To lose weight, you need to eat right and exercise in a fitness club to strengthen muscles. By following these principles, you will quickly get rid of excess fat. But the dilemma of getting rid of fat on the stomach and sides can really be solved at home.

When performing the most effective exercises at home, there is no spirit of competition, motivating "magic kicks" of the trainer and shiny new iron. Yes, you will have to be especially ruthless towards yourself, because a cozy homely atmosphere does not in any way encourage intensive work.

The stomach is a problem zone for all people who are losing weight or dreaming of losing weight. The body of most people is arranged in such a way that the volumes of the abdomen and sides increase first with weight gain and decrease last with weight loss. Therefore, the question arises so sharply: is there any effective diet for losing weight on the abdomen and sides, which quickly and without harm to health dissolves this unpleasant fat, called visceral fat by experts?

How and why body fat accumulates: causes

Fat deposits on our body are a normal indicator of the body's defensive reaction. Not so much a defensive reaction as, more correctly, a natural survival mechanism.

From time immemorial, it was fat that allowed a person, and indeed any living creature, to survive in severe cold, when it was necessary to wait out the time from harvest to the next. But today there is no such need, and fat still continues to accumulate.

Each body part stores fat differently. When you gain weight, what happens is that the number of fat cells increases from the hip and below, while the fat cells from the waist and above increase in size. It affects every part of the body differently.

There are three types of fat:

1. Subcutaneous fat. This fat is located closer to the surface of the skin and is the first to be lost during exercise. Genetics and hormones play a key role in determining where fat is stored in the body;
2. Visceral fat. This fat is located deeper in the body and accumulates around the organs. It becomes dangerous in excessive amounts;
3. intramuscular fat. This fat is stored between muscle fibers, although it is not as common as the other two types. It occurs when a person is overweight or obese and can lead to insulin resistance, which is the main cause of diabetes.

3 areas where fat accumulates

Hormones control the body. Their level determines the state of health. Some of them are responsible for mood, and others for energy. Studies show that they also determine where you store fat. Pay attention to the most common hormonal disorders and their impact on your figure.

1. Abdominal fat: estrogen. Estrogen is a female hormone that causes the accumulation of fat on the thighs in women (pear shape). Metabolism is affected by excess estrogen, which requires the liver to work hard to filter it. Eat foods high in folic acid, B6 and B12;
2. Fat on the thighs: insulin. An imbalance of this hormone causes the accumulation of sugar, which is later converted into fat. This type of weight gain is common among sweet lovers. The solution is to reduce your intake of desserts, sweets, and carbohydrates that are high on the glycemic index;
3. Fat on the chest and arms: testosterone. When the level of this hormone is lower than normal, it causes the arms and chest to increase in size, but not as a result of exercise. Androgens are another type of male hormone that can also lead to this.

Bad metabolism

Slow metabolism is a metabolic disorder in which nutrients are not converted into energy, but accumulate in the body in the form of body fat. A decrease in the metabolic rate is fraught with excess weight, disruption of the internal organs and a decrease in body tone.

A slow metabolism can be accelerated. To do this, you must follow simple rules of nutrition and physical activity. Sport is the basis of a fast metabolism. Cardio training, aerobics, yoga, and just exercise equipment help speed up metabolic processes and increase calorie consumption.

Burning fat helps not only to burn calories correctly, but also to reduce weight. You can also consume fat-burning drugs to enhance the effectiveness of training.

Binge eating

The most common type of obesity in the world. If you have a uniform increase in the volume of the upper body (the stomach grows, fat deposits appear on the lower part of the cheeks and the back of the head, the girth of the chest and arms becomes larger) - this is a consequence of overeating.

An interesting point: people with this type of obesity usually claim to eat very little. Unfortunately, simple dietary restrictions rarely give the expected result: overeating obesity is associated not so much with the amount of food consumed, but with an imbalance between calories consumed and consumed.

stress and disease

Fat people are often prone to general anxiety or depression, as a result - eating disorders. And strict dietary restrictions further increase stress and only exacerbate these disorders.

Thus the vicious circle closes. Amid stress, people eat less often, but in large portions, have an unhealthy craving for fatty and high-carbohydrate foods.

Remember that the emotional background affects the hormonal. The opposite is also true - the hormonal background significantly affects the emotional one. Therefore, try to be more confident in yourself and less nervous.

There are also a number of diseases, the development of which leads to a rapid increase in fat and extra pounds. Basically, what can provoke obesity is hormonal disruptions and disorders of those organs that produce hormones (hypothalamus, adrenal glands, thyroid gland, ovaries).

Passive lifestyle

For man, the era of a sedentary lifestyle has come. A sedentary lifestyle is one of the main reasons for the appearance of the abdomen. The lack of regular exercises for the sides and low physical activity, coupled with overeating, leads to the deposition of fat around the waist.

We do everything while sitting: we work, we go to work, we eat, we watch TV. We prefer to move around the city by private car or public transport, rather than by bicycle or on foot.

Thus, during the working day from early morning until evening, we practically do not move, using every opportunity to sit down, and instead of stairs we use elevators. A person needs healthy physical activity, at least 60 minutes of daily exercise: running, jumping rope, swimming, regular morning exercises.

For normal-weight adults, it is recommended that you get at least 150 minutes of moderate-intensity aerobic exercise each week, such as walking or cycling. It is not necessary to conduct one workout lasting 150 minutes, this time can be divided into several workouts during the week. For example, 30 minutes a day for five days.

Hormonal changes

Hormones are substances that are secreted by certain cells of our body and carry signals to all organs and systems, i.e. provide a balance of the internal state of the body. Hormonal obesity can occur at any age in both women and men.

Often, uncontrolled weight gain is associated with hormonal disorders, disruption of the thyroid gland, changes in the level of gonadal hormone and other hormones. Dangerous periods when excess weight can quickly gain are periods of formation and restructuring of the hormonal system: puberty, pregnancy, post-abortion, menopause.

Important in the treatment of hormonal obesity is the observance of the daily routine, nutrition and normalization of activity. Sports exercises, water procedures and walks will be useful in complex therapy.

Genetics

Very often, the development of obesity is based on a hereditary factor. True, in most cases it is not obesity itself that is transmitted, but a predisposition to it. After all, many children are born with a normal weight, or even with its deficiency. And only then, as they grow older and aging, they develop an excess of body weight.

It has been proven that fat cells in the body depend on your genes, or rather their number. If your grandparents or parents are overweight, then you will have the same problem.

Poor posture while sitting

As you know, posture depends on the condition of the muscles that surround the skeleton. The skeleton is the support for all internal organs. And the basis of the skeleton is the spine. Muscles balance the spine, braid the whole body from the outside.

But if the bone (internal) skeleton is not able to perform its supporting function due to muscle weakness and posture disorder, the adipose tissue turns into a part of the supporting apparatus, thereby helping to maintain the vertical position of the body.

That is, it becomes, as it were, an external skeleton. Scientists assure that it is necessary to start losing weight with the restoration of posture. The support load from the adipose tissue will be removed, the body will no longer need it, and it will begin to get rid of it.

Home exercises for weight loss of the abdomen, sides with animation

The muscles in the abdomen and sides are the muscles that form the corset. Therefore, their work involves many interconnected muscles that are located up the back and stretch through the buttocks to the front and inner thighs.

A special diet and a set of home exercises give a good result. It all depends on the initial amount of fat reserves, your determination and perseverance.

Before choosing special home exercises for losing weight on the abdomen, legs, sides, you need to understand that any competent diet and active physical activity cannot be directed exclusively to the abdomen, sides or thighs.

• Home exercises should be done regularly;
• All parts of the body must be involved;
• The correct power supply is being used. The best complex for weight loss is the Dukan diet.

Nutrition rules for effective weight loss:

1. Daily consumption of about two liters of clean, unboiled water, which improves metabolism. This is an important factor for losing weight;
2. Fractional nutrition in small portions (up to two hundred grams, five to six times a day);
3. Replacing all fatty foods with low-fat foods. Cook low-fat varieties of fish, poultry, beef, veal. Give preference to rabbit meat;
4. Cooking without salt (or with a small amount of it) due to the ability of sodium chloride to retain liquid, which leads to swelling;
5. Reduced consumption or complete exclusion for a long period of time from the daily diet of fast carbohydrates (sugar-containing products and bakery products);
6. The correct way of cooking is boiling, stewing, using a double boiler, electric oven.

You will get the most out of your flank slimming exercises if you follow these tips:

• Breathe deeply - this strengthens the abdominal muscles and protects the lower back;
• Make movements from the waist, the hips should be motionless;
• Exercise must engage a large number of muscles and expend a lot of energy to ensure intense calorie burning. This is where high-intensity training and fat-burning training come to the rescue;
• Keep your abdominal muscles tense throughout the exercise.

Success is 80% dependent on eating healthy food. Eat a balanced diet with adequate macro and micronutrients. Eat home cooked food and skip fast food and ready meals.

If you follow a healthy diet along with regular exercise for 30-45 minutes 4-5 days a week, the weight will gradually decrease, and the fat on the abdomen and sides will melt.

"Lifebuoy" at the waist is a problem familiar to many women. To you too? Then try these proven exercises for losing weight on the abdomen and sides.

Twisting

1. Take the starting position: lie on your back, bend your knees at an angle of 90 degrees, place your hands behind your head;
2. As you exhale, twist the body, stretching your shoulders to the pelvis;
3. While inhaling, just as smoothly return to the starting position;
4. Perform the required number of repetitions, rest from half a minute to one minute and proceed to the next set.

Reverse crunches

1. Lay a rug on the floor and lie on it with your back;
2. Position your legs so that your thighs are perpendicular to the floor and your lower leg is parallel to it (bend your knees at a 90 degree angle);
3. Extend your arms along your torso with your palms facing down. This is your starting position;
4. Inhale and as you exhale, lifting your hips off the floor, bring your legs to your chest;
5. Lightly touch your knees to your chest and stay in this contracted position for 1-2 counts. Return to starting position;
6. Repeat as many times as needed.

Twisting for the press

1. We lie down on our back and raise both legs vertically, stretching our socks up. Hands along the body, and the head is pressed to the rug;
2. As you exhale, we tear off the torso from the floor and stretch our arms up, trying to touch our fingers. Redirect the force to the stomach without straining the neck;
3. With an inhale, we return to the original position. We do such lifts the necessary number of times.

Oblique twists

1. Take a supine position on the floor;
2. Bend your knees and place your feet on the floor at a distance of 20-40 cm;
3. Put your hands clasped into the lock behind your head, “spread” your elbows to the sides and “press” your lower back into the supporting surface;
4. Inhale and, holding your breath, tear off the shoulder girdle from the support with the effort of the oblique muscles, while twisting in a diagonal direction. Strive to bring the knee and bent elbow of the opposite hand as close as possible;
5. Perform a short static hold at the top;
6. As you exhale, return to the starting position;
7. Perform the planned number of repetitions, alternating between the working arm and the “direction” of twisting.

Raised leg crunches

1. Inhale and, together with the exhalation, twist up as much as possible due to the abdominal muscles, while the back is rounded. It turns out a short amplitude;
2. Make sure that you do not bend at the hip joint;
3. For the most effective exercise in the upper position, tighten the press for a short period of time and lower with inhalation;
4. You can not go down completely, stop as close to the floor as possible, but on weight, so you load the press faster.

Side crunches

1. To perform, you need to sit down and lean back 45˚. The loin should be even;
2. Bend your arms at the elbows and intensively rotate either to the right or to the left;
3. This is where endurance is needed. Or you can pick up the ball.

Twisting bike

1. We lay down on our backs. Hands are placed along the body. The legs are freely extended;
2. We put our hands behind our heads and raise our shoulders. The loin is firmly pressed to the floor;
3. We raise our legs, bend at the knees, while the hips are located at about forty-five degrees relative to the floor;
4. We make movements with our legs like when riding a bicycle. Alternately, we try to touch the left knee with the right elbow, then the left elbow and right knee;
5. The movement of the legs is measured, without jerks. Breathing is free.

Tilts to the side

1. Starting position - standing, back straight, legs apart shoulder width apart;
2. On inspiration, it is necessary to bend the torso to the right, bend down until you feel tension in the muscles of the legs;
3. At the lowest point, you should linger for a couple of seconds, after which you can return to the starting position (exhale).

Plank with twists

1. Take the position of the classic plank;
2. Turn on your right side into a side plank, hold for a couple of seconds. Then turn to your left side and do a left side plank, hold for a couple of seconds. This is 1 rep;
3. Return to starting position and repeat.

side plank

1. Lie on your side on the mat, straighten your legs to be comfortable;
2. For greater comfort, place your elbow under your shoulder and place your palm perpendicular to your body;
3. Rise up on your elbow, make sure you are comfortable and your shoulder and elbow are in a straight vertical line. The elbow set aside does not fit. This must be done in order for you to feel stable;
4. The legs are extended in a straight line and lie on top of each other. Now lift your feet forward;
5. You can put the second hand, which is on top, on your side, rest against your waist, put it behind your head or lift it up;
6. Take your eyes off your feet and look straight ahead. You can’t lower your head, it will be difficult to breathe and perform the exercise.

Plank with twist

1. Hands should be shoulder-width apart, bent at the elbows. At the same time, the elbows are also shoulder-width apart, do not go forward to the chin and are not pressed against the chest;
2. The palms are firmly pressed to the floor, the legs are brought together or spaced shoulder-width apart, the back is perfectly straight, the buttocks are not lowered or raised;
3. The load will be the same as in the bar with outstretched arms, but the load on the shoulders, neck, chest and abdominal muscles will be higher.

Torso lifts

1. We lie down on our back, press the lower back to the floor, bend our legs slightly at the knees;
2. We fix our hands behind the head or on the chest;
3. We spread our elbows to the sides;
4. We start bending the body from the head. Pull the chin towards the chest. For some, this performance is enough. For some, you need to stretch further so that the back comes off the floor after the head and neck;
5. Get to the maximum possible point for you and go back. Do 10-15 repetitions, depending on your fitness level.

Double leg raises

1. Lie down on a flat surface, mat or rug. Connect your legs, press your lower back. Do not raise your head in a complicated version;
2. Gently raise your legs at an acute angle, hold for a couple of moments, slowly lower;
3. Repeat the required number of times.

rock climber

1. Take a starting position in a lying position like push-ups on straightened arms and toes. At the same time, make sure that the palms of both hands are parallel to each other and are in a vertical projection of the shoulders, and the legs are separated by approximately the width of the pelvis;
2. Pull the body into a "string", twist the pelvis slightly down and tighten the core muscles;
3. As you exhale, bend your right leg at the knee joint and pull it up to your chest as close as physical fitness allows;
4. The toe of the foot can be placed on the floor or continue to move without touching;
5. Inhaling, straighten the working leg, returning it to the starting position of the emphasis on the toe. Make a similar movement with the other knee;
6. Perform the number of repetitions provided by the training plan.

Crab

1. This exercise engages the triceps, core, and glutes, and also develops coordination;
2. If your wrists are getting tired, try extending your arms slightly to the sides or taking breaks to stretch your wrists;
3. Make sure your thighs don't touch the floor when doing this exercise.

Side lunges

1. Lunges to the side are performed from a standing position, feet shoulder-width apart. Socks are slightly separated to the side;
2. We check ourselves before starting squats. The back is straightened, the arms are slightly bent at the elbows in front of the chest. Hands can be extended along the body or placed on the belt. The press is tense. The stance is springy, the knees are slightly bent;
3. We perform a wide step with the right foot to the side on the exhale. At this time, we bend the right knee a little, then gently lower the leg to the floor, transferring the center of gravity to the right leg. It is necessary to sit down until a right angle is formed at the knee. We check ourselves how evenly we keep our back;
4. The body can be slightly tilted forward, but the curvature of the spine and twisting of the shoulders should not be allowed. At this time, the left leg should remain straight and extended to the opposite (left) side;
5. On exhalation, due to the extension of the knee, we return to the starting position;
6. Similarly, the exercise is performed on the other side;
7. The number of repetitions and approaches depends on the purpose of the training. A prerequisite for completing the exercise is to perform a light stretch on the muscles of the legs.

Plank crunches

1. Lie on your side and raise your body above the floor, resting your elbow and forearm on the floor with one hand, and laying your other hand behind your head;
2. As you contract your obliques, begin simultaneously moving your knee and elbow in the opposite direction.

Exercise vacuum

1. Stand up straight, putting straight strong legs shoulder width. Place your hands on your hips. This is the starting position from which it is convenient to do the exercise correctly;
2. Inhale deeply through the nose very slowly, filling the lungs with as much air as possible;
3. Exhale strongly through the mouth, pressing the abdominal muscles to the back as if it is necessary to glue the navel to the spine;
4. Stay in this position. Isometric contraction should continue for 15-20 seconds;
5. Calmly inhale the air and return back to the starting position. Repeat 2-3 sets of 10-15 compressions.

Chair exercise

1. Place two chairs side by side (legs apart). You need to sit on the edge of one chair, resting your hands on the sides of the body;
2. Place your heels and ankles on another chair;
3. Slowly bending your arms, lower yourself to a comfortable depth;
4. Without touching the buttocks of the floor, return to the starting position. Repeat as many times as needed.

Lying hip raises

1. Lie on your back with your arms extended parallel to your body, palms facing the floor. Bend your knees and place your feet comfortably on the floor. Legs should be slightly apart;
2. Slowly lift your hips and lower back up, but keep your head, shoulders, arms and legs on the floor;
3. Arch your back slightly and tighten your buttocks. Hold this position for a few seconds;
4. Slowly return to the starting position.

Alternate exercises for weight loss of the abdomen and sides with cardio loads, this combination can save you from excess fat in the abdomen much faster.

Exercise program for weight loss of the abdomen and sides

In order for your notorious “sides” to go away, and your stomach to become flatter, you will have to reduce weight in general - rebuild your diet and exercise. Start your workout with a simple joint exercise or a 10-minute cardio warm-up. This will help prepare the muscles and joints for stress. Perform all exercises in sequence. Watch your breath: the main effort must be made on the exhale.

Tips from trainers and nutritionists for effective belly weight loss:

• Light physical activity and doing what you love will do wonders with your figure parameters;
• If you feel a strong desire to eat something - drink a glass of clean water, it helps to satisfy your hunger for several hours;
• Get up from the table with a half-starved feeling, do not pass, control the quantity and quality of food;
• Before eating, thank life for every plate of food, love yourself and your life;
• Eat 5-6 times a day;
• Before going to bed, drink a glass of low-fat yogurt.

Top 9 Foods That Burn Fat and Regulate Metabolism

1. Green vegetables. Fiber-rich green vegetables are the perfect food for anyone looking to slim down their waistline, as they are low in calories. Try reducing the amount of carbs in your dinner meal and replacing them with green vegetables - you'll still feel full, but your belly won't grow;
2. Berries. Did you know that one cup of raspberries contains six grams of fiber? These crumbs are worth remembering in the morning - try adding a handful to your breakfast cereal! Which elegantly brings us to such a wonderful thing as oatmeal;
3. Hummus. Studies conducted at Louisiana State University have shown that people who prefer hummus as a snack are 53% less obese and 51% less likely to have high blood sugar than those who do not eat hummus - and more Not all. Hummus drinkers have an average of 2.5 inches (2.5 cm) thinner waistlines than those who don't add chickpeas to their diet, the study authors attribute this to hummus' high levels of resistant starch and dietary fiber;
4. beans. Good for the heart, but not only for the waist too! They are low in calories, but high in protein and fiber, they are the best food in order to pacify the tummy that has decided to swell. Try adding them to a salad - it's tasty and much more satisfying than just eating a bowl of leaves;
5. Oatmeal. If you find yourself already looking for the nearest sweet yummy by 10:30, then most likely what you ate at breakfast is not coping with keeping your blood sugar from falling. A bowl of porridge in the morning will allow you to not feel hungry for longer;
6. Whole grains. We all know to eat more whole grain breads and pastas instead of regular ones, and this is a change that will immediately affect your weight - let this be a good incentive for you to stay away from this section in the supermarket;
7. Copper. Greens with fleshy leaves, like kale, mushrooms, seeds - all of these are high in copper, which helps the body burn fat faster. Recent research from the University of California at Berkeley has shown that copper is an important part of your diet because it breaks down fat cells that are used later for energy release. In addition to those named copper, nuts, legumes, oysters and other shellfish are also rich. Copper also prevents premature aging and graying;
8. Olive oil. It may seem like the best way to lose weight is to avoid everything "fatty", but that's not the case. The monounsaturated fatty acids found in olive oil can help you keep your cholesterol under control and satisfy your hunger at the same time - in the same way that nuts do;
9. Nuts. This is a very convenient snack, and for good reason! Although they contain more fat than, for example, rice cookies, these fats are good for the body and will keep you feeling full for longer - which means you won't reach for a box of biscuits two hours after dinner;

How to remove the sides at the waist - 6 effective exercises

In search of information about what exercises to do to reduce the stomach, many women make the mistake of trying to do "all at once." Without thinking about what exercises and activities are really needed for weight loss, they perform parts from various complexes randomly.

At the same time, some techniques are performed on one day, completely different on the other, and on the third day no attention is paid to gymnastics. To this, any trainer or fitness instructor will confirm that achieving an effect in the fight for a beautiful press is possible only with regular and systematic physical activity.

Therefore, the daily implementation of a set of exercises for the abdomen will be optimal. This will allow not only to remove extra centimeters, but also to develop the habit of daily exercise to remove the stomach and sides.

This will be an important step towards the ideal figure. Consider the most simple exercises to get in shape and remove the sides at the waist and stomach as soon as possible.

Many women are now interested in home exercises for losing weight on the abdomen and sides. First of all, you need to know that such weight correction should include not only effective exercises for the abdomen, but also the right diet.

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The waist and sides of women are not only pleasant and beautiful parts of the body, but also problem areas. Almost every girl knows problems with the waist and sides, when fat folds appear on these parts of the body. This is an unpleasant sight that spoils not only the external forms of the girl, but also her appearance as a whole. But there are relevant and effective methods of dealing with such problems, which are called physical exercises for the waist and abdomen. What applies to such exercises and whether they can be performed at home, we will learn more.

Where to start to make the waist slim

Fat accumulations in the body of each person play an important role, which is due to the need for additional energy consumption. Therefore, it can be seen that fat is not at all so bad for a person. But only if it is not excessive fat deposits, which is very common.

When the amount of fat deposits on the waist and sides increases, the girls feel worse. The reason for this is not fear, but an increase in blood glucose, which leads to the development of diabetes. In order to effectively cope with the problems of excess weight, it is necessary to perform a special set of physical exercises with which you can make your figure slim.

In order for the exercises for the waist and abdomen to be effective and give a positive result, it is important to give the muscles the necessary work. These types of work include:

• regular physical activity is not only useful for muscles, but also for distracting the nervous system from work, family problems, etc.;
• physical activity helps to increase self-esteem, as a woman is getting prettier every day, working to improve her figure;
• if you do exercises for a long time, then it brings pleasure and without them it will be difficult.

To make your waist slim and remove your hips, women need to perform a certain set of exercises. The peculiarity of this technology for weight loss is the ability to get rid of excess weight at home. Physical activity is much more effective than a diet, although it is quite difficult to remove body fat without proper nutrition. Therefore, along with training the abdominal muscles, you should review your diet and remove all the most harmful foods from it, for example, sugar, cakes, pastries, fried meat.

Exercises for the waist and abdomen for women

A set of actions for weight loss for women that can be carried out at home includes the following procedures:

1. The first simple exercise for weight loss looks like this: you need to take a standing position, while your legs are shoulder-width apart. This exercise has been known since physical education lessons, which is performed by arching the back. With straightened arms in front of you, you need to touch the toes immediately of the left, then the right leg and straighten up, taking the starting position. The exercise is a warm-up, so 10 repetitions are enough.
2. The next exercise for the waist and abdomen for weight loss can be done by standing straight, while placing your hands on the waist and legs together. It is necessary to alternately do backbends to the right and left sides, throwing the opposite hand behind the head.
3. Before doing the next exercise, you will need to use a gymnastic stick. To do this, you need to take a standing stance with legs apart shoulder-width apart. The gymnastic stick is located at the level of the shoulder blades, after which springy turns of the shoulder girdle should be performed to the left and right.
4. A similar position, only now not only the shoulder girdle works, but also the knees. It is necessary to turn the entire body with a simultaneous turn of the knees, which will help not only remove fat from the waist and hips, but also make these places elastic.
5. Now you need to take a stand lying on the floor on your back, and put your hands in different directions. Bend your knees and alternately tilt your legs to the left and right.
6. Do the exercise "scissors". To do this, lie on the floor, straighten your legs and raise them in front of you. Perform the exercise, alternately changing the direction of the legs in one direction and the other at the same time.
7. Weight loss exercises can be performed with dumbbells, which will increase the effectiveness of each workout. To do this, tilt the torso to the sides with dumbbells of 1-2 kg. With dumbbells, you can perform the following exercise: lie on your back, pick up the dumbbells, and then simultaneously raise the legs and torso to each other. The exercise is difficult, but doing it with dumbbells allows you to achieve good results in a short time.
8. You can also do such an exercise with dumbbells, as: in the hands of a dumbbell, you need to tilt to the right and left alternately, dropping as low as possible. The best remedy not only to remove fat from the sides, but also stretching.

A set of exercises for weight loss is quite simple, but if you choose only the most basic for yourself and do workouts every day for 15-20 minutes, you can lose weight in your waist and hips in a month.

Flexibility exercises for slim waist

To reduce the waist, regular exercise is required. At the same time, in the end, it is possible to achieve not only a reduction in the waist, but also an improvement in posture, as well as the acquisition of beautiful forms.

Effective exercises for a thin waist include doing these workouts:

1. You should take the stand straight, place your hands above your head and touch it with your palms. It is required to carry out inclined actions in different directions, while the palms should be above the crown.
2. It is required to lie on your back and straighten your arms in front of you. it is necessary to try to stretch so as to stretch the torso. You need to raise your left leg and pull it to the maximum to the head. Repeat the same for the other leg.

If you do exercises for the sides and waist at home, then first of all you should pay attention to such workouts as running in the morning, cycling, and, if possible, swimming.

Exercise for the waist and abdomen allows you to improve the work of the heart, legs and back.Therefore, we can say that when doing workouts for the waist and hips, we remove not only excess weight, but also restore our health.

In order not to harm yourself during home workouts, girls should start small, doing 1-2 sets of exercises for the waist and abdomen. To quickly burn fatty tissue, you should exercise in a special mode, which involves a 5-minute run at a normal pace and a 30-second one at an accelerated pace. Such alternations will definitely allow you to remove the waist and hips and make them elastic and beautiful.

Exercises for the waist and abdomen in such an accelerated rhythm allow you to activate the metabolism, as well as artificially force the body to spend calories. It is possible to achieve positive results with aerobic exercise in 1-2 weeks, while regular exercises for the waist and abs allow you to restore shape in a month or more.

In order not to harm yourself with aerobic exercises, you need to start small, working in such a rhythm gradually. If you play sports, then in addition to losing weight, you can get an improvement in well-being, as well as a healthy and sound sleep.

Diet regimen for a thin waist

At the beginning, we mentioned healthy eating, so let's return to this topic and find out what it should be like when doing an exercise for the waist and abdomen. After all, classes with dumbbells are all good, but you need to think about nutrition.

Be sure to include proteins in the diet of athletes, which are the basis of muscle formation. Girls who actively go in for sports 2 times a day should eat protein in excess, but only in the end you will not only lose weight, but also build muscle. Therefore, if your goal is to lose weight, and not build muscle, then you should not lean on protein foods, but eat it normally, without overeating.

Fats are needed in order to expose a protective barrier for organs from various kinds of mechanical damage. Fats are an energy reserve, but in excess these components are harmful and dangerous to humans. To prevent fats from becoming a cause of obesity problems, you should eat them in small quantities and eat mainly monosaturated fats, which include: nuts, seeds and fish.

If you eat the right fats, then the level of cholesterol in the blood will not increase, but will stay at a normal level. Foods such as lard, butter, and dairy products are all unhealthy and dangerous fats that, in excess, can cause obesity.

Carbohydrates are currently ranked first due to the development of obesity among the population. People prefer carbohydrate foods, so they are overweight. Carbohydrates are necessary for the body, as they represent the energy required for the normal functioning of the brain. But in excess, they are very dangerous, so it is important to watch what carbohydrates you eat. Fast digesting carbohydrates include:

• milk;
• fruit;
• kvass;
• dried fruits.

Flour products are not desirable for consumption, as they are difficult to digest carbohydrates. So, you can reduce the waist by following the right diet, as well as following these recommendations.:

• eat from small plates;
• do not overeat;
• eat apples or other fruits when you feel hungry.

Such simple rules are the most effective ways for weight loss, which, in combination with training, will allow you to achieve real success.

Many girls think that going to the gym is tiring and boring. Many people think that you can do without training.

But in fact, physical exercises for the waist are of great importance, because, only by dieting, you will not be able to get rid of excess volume. What exercises are recommended to be performed regularly for harmony?

Perfect waist

There is no universal method to determine whether the waist is normal or not. Different methods give different values. Many women who do not have extra pounds and adhere to proper nutrition do not have a wasp waist. It is necessary to figure out what the circle should actually be.

You need to take an ordinary centimeter tape and measure the circumference of your own waist. If it exceeds 75 cm, then exercises are necessary. This diagnostic method does not depend on growth. If there is an excess of this parameter, then urgent action must be taken.

The proportions of the body depend on the type of figure and heredity. An hourglass is considered the ideal figure. Usually such women are worried because of the voluminous hips or buttocks. But against the background of this figure, a thin waist looks very attractive. Women with a pear type are even less fortunate with a circumference.

In the first type of women, the waist is thin, and fat is deposited on the pope and hips. In women of the "apple" type, the fat layer is located in the abdomen, it is more difficult for this type of girl to deal with excess weight on the stomach. The secret of a flat tummy and a narrow, slender waist of 60 cm is very simple: to be thin, you need to eat right. Then you will be able to acquire the figure of your dreams in a short time.

Exercise rules

To have a good weight, you need to fit into the schedule of household chores and do physical exercise daily. They will bring the same good results as classes in a special center on an expensive simulator under the supervision of an instructor. For training at home, desire, a little space and a spectacular set of workouts will come in handy. Ideally you need to buy gymnastic mat and hoop, but this is not the main condition, you can completely do without these items.

Training time

It is necessary to practice at a time of day when it is comfortable. Ideally in the morning you need to do gymnastics and some stretching exercises. Thus, the body will wake up faster, and the muscles will tone up. BUT full-fledged classes should be carried out in the evening when the body is most prepared for stress. Execution rules:

An effective set of training

Excess weight on the stomach in a woman appears most often. It is very difficult to get rid of it. This part of the body loses weight last, therefore, in order to normalize your weight, you need to make some effort. Exercises for a thin waist at home are easy to perform, the main thing is to do it all the time.

8 exercises for a perfect waist

How to perform:

Next workout for a thin waist:

1. The starting position is lying down. The arms are extended along the body, and the legs are bent at the knees. It is necessary to gently pull the bent legs to the chest and lower them back. It is important that during the exercise the lower back is pressed to the floor. If this fails, then you need to put a folded towel under it.
2. Exercise must be performed at least 25 times. The starting position always remains the same, but you need to raise and lower your legs in turn. For each leg, you need to do a complex in the amount of 12 times.

Wasp Waist Workout:

Exercises for the abdomen and waist:

1. It is necessary to take a prone position, arms are located along the body, legs are straightened vertically at a right angle.
2. The right hand should be lowered behind the head. Then, sliding the left hand on the rug, pull it down, and the right hand must be pulled up. In this case, the girl should feel that the right side of the body is well stretched, and the left side is reduced.
3. In this position, you need to count to 10, then repeat this exercise with the other side. The exercise is performed at least 15 times. If it is difficult to keep the legs in a vertical position, then they should be pressed with a knee on the chest.

Four effective exercises to get rid of belly fat:

How to make a wasp waist at home - this question worries many girls. To achieve the perfect figure, you need to do exercises at home.

Seven exercises against difficult places

Three exercises for a wasp waist

This workout is quite simple, but it will help to achieve a wasp waist. The exercises are as follows:

1. Up down. It is necessary to sit on the sofa with legs in such a way that there is a small space left behind. Both legs must be bent at the knees and arms extended forward, while the back needs to be slightly rounded. You need to begin to smoothly lean back, when the back touches the surface, you must immediately return to the starting position. If you can’t sit down smoothly, then you need to stretch your legs. If this does not help, then you need to lean on your hands a little.
2. Lifting the body from a prone position. You need to lie on the sofa with your stomach so that the hips are located on the sofa, and the body hangs above the floor, that is, as if “hanging” in the air. You need to ask someone to hold your legs so that they do not rise during training. It is better to keep them in the knee area. Hands should be crossed on the chest or behind the head. The shoulder blades need to be brought together, and the shoulders should be deployed. The back should not be rounded. The torso should be lowered down, and the chest to the floor. Now you need to raise the torso to the highest point, while you need to stretch your chin up. At the same time, the back and buttocks are tense. This workout is performed 4 sets of 6 times.
3. Raising both legs while sitting. You need to sit on the edge of the sofa. Lower your legs to the floor, but at the same time spread them as wide as possible. Hands should be placed on the edge of the seat, the leg bent at the knees and pulled up to the rib. It is necessary to turn the torso to the side with a bent leg, while you will need to lean a little towards the upper half of the abdominals. You need to return to the original position, and perform the same exercise, but in the opposite direction. In total, you need to do 5 approaches, 12 slopes for each leg.