The sides and abdomen are suitable places for fat cells to accumulate.Losing weight in this area of the body is quite difficult but it can be done.You need to choose the right exercises and follow the advice given in this article.By the way, most of these exercises can be done at home without using gym equipment.
To choose the right exercise, you need to know which muscles are located in this area of the body.The abdomen and sides are formed by the posterior muscles.
- Skewer outside.It passes from the lateral aspect of the ribs downward and to the midline of the abdomen.Bend your body, engage in bending and bending movements.
- Skewer inside.Below the outside.It originates posterior to the iliac crest and fan-shaped along the midline.Perform bending, rotation, tilt.
- Horizontal.Deep.Runs from the inside of the ribs from back to front and to the midline.Tighten the abdomen, engage in twisting.
- Straight.Runs from the sternum down both sides of the midline.Divided by jumpers into independently retractable segments.Bend your body forward.
The best abdominal exercises
The main exercises to help firm the abdominal muscles are: crunches, leg lifts and planks.
Crispy
Can be done at the beginning and at the end of a workout.Perform 15-20 repetitions in 3 sets.The main point is that the back should be curved, not straight.You can use dumbbells, barbells, weight plates, etc.
The rectus muscle is active.At home, you can use an iron for this.The more inclined the board is, the more force is needed to perform the exercise.
Lie on your back on a chair, legs behind the chair, knees bent.Raise the body towards the legs, trying to press into the hips.The back is rounded.You can lower your back completely to the board or not at all.
The rectus muscle acts like the external oblique muscle.Lie on the floor, raise your legs and place them on the bench (chair).Raise your body, trying to touch your head to your knees.Round your back as much as possible.You can lower yourself completely or not touch the floor.Cross your arms or put them behind your head (heavier option).
Other options: lie on the floor with your legs straight and your knees bent.The mechanics are the same: twisting the body, trying to touch the forehead with the knees.
The rectus muscles work as well as the glutes, external obliques and back muscles.There are several options to make.You can stand on the floor, lean forward as much as possible and place the roller on the floor.Tighten your muscles, roll the roller toward your feet and then back.
Another option for starting position.Kneel down and place the roller on the floor.Lift your feet.Move the roller toward your knees, contracting the muscles.
Raise your legs
When performing exercises, the rectus muscles work.Repeat 10-15 times, perform 2-3 times.
Easiest climbing.Lie on your back, clasp your hands, slightly bend your legs.The more bent your legs are, the easier it is to do and the less the load.You can lift your pelvis and hold for a few seconds.
Another option: lie on an inclined surface (head up).
Sit down.Raise your legs, try to twist your body.Chest and legs move forward.The legs are slightly bent, not completely straightened and do not touch the floor.
The best exercises for parties
Let's look at some effective exercises in which the oblique muscles are involved in the work.You should do 15-20 times/2-3 exercises.
Ideal exercise for the waist.Lie on your side.Stretch the arm you're lying on along the floor forward, leaning on it.Place your other hand behind your head (place it at the back of your head).Bend your legs and place them on the floor slightly;on the other hand, conversely, straight.Turn around, reaching your elbows to your knees.
Place the stick on your shoulder from behind and hold it with your hands at both ends.Rotate your body left and right.The head is motionless and so is the pelvis.Perform rotations for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your arms alongside your body.When bending to the side, do not move the pelvis.Dumbbells must be in hand to perform curls.You can raise your arms with a dumbbell.
Plank exercise: how to do it correctly
Exercises are highly effective.It has an effect on several muscle groups.Promotes the process of burning excess fat, especially when alternating with dynamic exercises.Execution time: from 10-15 seconds to two minutes.
There are many ways to practice plank.When performing them, the back should be straight, the hands should be placed tightly under the shoulders.All options have contraindications: you cannot do planks if you have diseases of the shoulder, arm or lower back joints.
Lie on your stomach.Place your palms under your shoulders and place your toes on the floor.Straighten your arms, lifting your body above the floor.Rely only on your palms and toes.The body must be completely on the floor.You cannot fully straighten your arms and lean on your elbows.
Options:Rest your arms or legs on the fit ball, bend your knees and lean on them, lift or move one leg to the side, stretch your arms forward or to the side, and extend your arms and lift your legs, etc.You can do a reverse plank: lean on your palms and heels, torso raised above the floor, face up.
Tips for successful weight loss
You will get faster results if you follow the tips below.
While doing exercises for your sides and abs, add exercises for other muscles.This will increase blood flow to other parts of the body and will promote rapid fat breakdown.
Taking L-Carnitine before exercise will have great effects.This amino acid captures fat that enters the bloodstream from fat cells during exercise.It itself cannot enter the cell's mitochondria for decomposition, and after "going around" throughout the body, it will return to the place of deposition.
L-Carnitine does not give him such an opportunity and "accompanies" him to rot.Energy is released, giving the strength to perform large numbers of repetitions.
When losing weight in the abdomen and sides, you need to eat little and often.This will cause a more intense metabolism and food will no longer be stored “in reserve”.
Don't get too concerned with your daily workout.Just doing the exercise 3-4 times per week is enough.Don't lift heavy weights right away.Remember the saying: "The slower you go, the farther you go."Be beautiful!