home » Exercises » A course of exercises for losing weight on the abdomen and sides. Effective exercises for losing weight on the stomach and sides. A set of exercises with your own weight

A course of exercises for losing weight on the abdomen and sides. Effective exercises for losing weight on the stomach and sides. A set of exercises with your own weight

Fat deposits in the abdominal area, which we call the sides, bother many people, especially girls. They terribly spoil the figure and look unattractive. Unfortunately, many factors in our life lead to their formation. In particular, this is sedentary work and not proper nutrition, and the lack of time for full training also makes itself felt. However, it is not always advisable to spend a lot of time. There are effective side exercises that can be performed in both gym, and at home, devoting only half an hour to them. The main thing is not to give up and practice regularly.

If you decide to remove your sides with exercises and are ready to start training, then first consider the following recommendations:

Try in the future avoid stress and anxiety, since in such situations the body actively produces the hormone cortisol, which leads to the accumulation of fat in the abdominal area.
Try don't drink alcohol, especially beer. It contains phytoestrogen, which promotes the formation of the so-called “beer belly”.
Nutrition must be correct and balanced. You don't have to go on strict diets, but a healthy menu should be your friend.
Drink enough water. It helps maintain metabolism and also cleanses the body of waste and toxins, which also promotes weight loss.

You need to drink at least 1.5-2 liters of water per day.

Warm up before training

Before you begin to perform effective exercises for the sides, do a short warm-up, which will help warm up your muscles and prepare them for the load. It is enough to complete simple moves from the list below:

Circular movements with shoulders and arms.
Circular swings with legs bent at the knees.
Walking on toes;
Turning the torso to the sides;
Circular movements of the body;
Shallow squats with calf raises.

Effective exercises to remove sides

Exercises for losing weight on your sides at home will help you work on the problem area and correct your silhouette. Don't be lazy to do them regularly, and soon you will notice the results. Let's look at which ones are effective against the sides.

1. Plank

The plank is an excellent exercise for the abs and sides; it helps to effectively work the weight of the body, also using the arms, back, buttocks, and legs. The exercise is not aimed at pumping up muscles, but it helps remarkably to tighten the sides and overall body. There are different variations of the plank: basic, on the elbows, side, with a raised leg, and so on. Alternating various options, you can shift the emphasis of the load and make your workouts more varied.

Your back should be straight, do not slouch or arch your lower back. The entire body should be in a straight line. You need to look at the floor. Your arms should be bent at the elbows, gather your hands into a fist and form a triangle with your hands so that your elbows are perpendicular to your shoulders - this will help ensure stability. Also keep your legs straight, do not bend them at the knees, stand on your toes. Pull your stomach in and breathe evenly. During the exercise, it is necessary to maintain tension - arching of the back and sagging of the abdomen are not allowed. The plank belongs to the category of static exercises, so you need to concentrate as much as possible on its implementation.

D To start, it will be enough to hold the plank for 30 seconds. Then gradually increase this time to several minutes. Be mindful of tension. If you feel that the plank is easy for you, increase the duration of its implementation and try other variations.

2. Crunches

Crunches - great exercises for weight loss on the sides, aimed at the abdominal area. When performing them, the rectus and oblique abdominal muscles and core muscles are used.

To perform basic crunches, you need to lie on your back, bend your knees, and place your hands behind your head or on your chest. The position of the back plays a role. As you rise, round it a little so that it is your abs that work, not your lower back.

If you find it difficult to do the exercise at first, you can keep your hands in front of you, which will help improve your balance.

To get started, just do three sets of five times, gradually increasing the load.

3. Bicycle

Side exercises for women include the bicycle, familiar to us since childhood. It perfectly helps to work the oblique abdominal muscles, thereby fighting the hated fat deposits.

To perform it, you need to lie on your back, place your palms behind the back of your head, and spread your elbows wide to the side. You need to keep your legs suspended, bend your knees at a right angle and place them clearly above your pelvis. Raise your shoulders slightly above the floor and stretch your neck - this is yours initial position. Inhale, as you exhale, turn your body to the left and pull your left knee and right elbow towards each other. At the same time, extend your right leg away from you. Then return to the starting position. Perform a similar twist in the other direction - this will be one repetition.

4. Mill

The side mill exercise, familiar to us since childhood, is a great way to get rid of fat deposits in the abdominal area.

Starting position - standing, feet shoulder-width apart, back straight. Arms and legs should be straight. Now tilt your body forward and swing down first one, and then the other. Do several approaches 20 times.

Control your breathing during the exercise.

5. Leg raises

These side-cut exercises work the obliques, as well as the hip abductors.

You need to lie on your side, lean on your lower elbow, and place your other hand behind the back of your head. Inhaling, lift your upper leg 30-40 cm higher than your lower leg, exhaling, smoothly pull your lower leg towards your upper leg and lock in this position for a couple of seconds. Inhale, and as you exhale, return both legs down. Try not to lean your body back or forward. If you have difficulty keeping your balance, put top hand brush onto the floor, increasing the support area. Keep your back straight throughout the exercise, your shoulders straight, and your neck elongated.

Do two approaches of 15-20 times for each side.

6. Bodyflex

In the question of how to remove fat from the sides, bodyflex can become an indispensable assistant. You need to sit on the floor, bend your knees under you, while keeping your back straight. Inhaling, lift left hand, move it to the right side and hold for a few seconds. Then, as you exhale, return to the starting position. As you perform the exercise, you should feel your sides stretching.

Repeat the same with the other hand. Stretch several times, changing hands. The advantage of bodyflex is that it helps not only to remove the sides, but also to improve the flexibility of the legs and spine.

7. Tilts

Bending over is a great exercise to get rid of your sides. If you specifically want to lose weight, do them without weight, since if you have weight, you will work harder to gain weight. muscle mass. Exists a large number of types of slopes. You can alternate different ones: to the sides, forward, backward. In total, it is recommended to do several approaches 20-30 repetitions.

The starting position is the same for all types of exercise. Feet should be placed shoulder-width apart, hands on your belt, keep your back straight and look forward. While bending, do not lift your foot off the floor and do not slouch. Bend in a clear plane. When bending forward and backward, do not slouch or lean to the side. If you lean to the sides, do not lean forward or backward.

8. Hoop

Twisting a hoop is a great helper for those who don’t know what exercises to use to remove their sides. Today there are many types of hoops or hula hoops - you can choose any one depending on the desired load. Particularly useful are hoops with massage inserts, which are effective because they improve blood circulation due to the massage effect.

Twisting a hoop has certain contraindications. These include problems with internal organs, pregnancy, and menstrual periods. Also, you should not exercise after eating - wait a couple of hours.

Devices for performing exercises from the sides

Various exercise machines and sport equipment. At home you can use simple shells:

Dumbbells help improve exercise and strengthen abdominal muscles. At home, you can replace them with bottles filled with water. But don't overdo it with the scales - to lose weight they should be small.
Jumping rope effectively work all muscle groups and burn a lot of calories, which has a positive effect on the process of fighting the sides.
Can be used fitball, which allows you to strengthen the muscles of the abdomen, back, legs, as well as lose weight and improve posture.
Effective The exercises can also be performed on a regular chair. Sit on it and lift your bent knees to your stomach - repeat this effective exercise at least fifteen times.
Torso turns on a special disk e - one more great way get rid of the belly and sides.
In the gym, it is especially effective for working out the abdominal muscles. Roman chair.

If you want to remove your sides, the exercises for girls presented above will help you with this. All of them are simple and accessible, and all you need is a little time, diligence and regularity. Of course, remember that physical activity simply needs to be supplemented with proper and balanced nutrition. It is important to give up bad habits, reconsider your lifestyle and try not to be nervous - all this will help you find a slim figure. beautiful figure, in particular, to overcome hated sides.

How to lose weight in your sides: useful video

The stomach is a problem area for all people who are losing weight or dreaming of losing weight. Fortunately, losing belly fat is not at all difficult with the help of a diet and a set of simple exercises, presented below in photo and video format.

Clinical picture

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You can endlessly do crunches and pump up your abs, but you won’t be able to lose weight without doing it. Proper nutrition is a huge plus for achieving results.

Warm-up

Any physical exercise should begin with a five-minute warm-up. This could be a jump rope, a hoop, running and squatting in place, bending to the sides, and so on. The main thing is to thoroughly warm up the muscles and joints, get the blood flowing and prepare mentally for the upcoming loads.

Next, we move on to simple exercises for losing belly fat at home. For the first few weeks, try not to change the order of exercises and do everything strictly according to the instructions. If you can't do the required number of repetitions, don't be discouraged. After two or three workouts you will master them.

Exercise Photos

Exercise 1: alternate leg raises.

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Lie down on the floor with a blanket or rug underneath you. Raise your legs up as shown in the photo. Then lower left leg without touching the bottom point of the floor and lift it to its original position. Then do the same with the right leg and so on. Continue the belly slimming exercise for 45 seconds.

Area to be trained: lower and upper abdomen.

Exercise 2: crunches lying on the floor.

Take position 1, as shown in the figure above, with your hands behind your head and your legs bent at the knees. Then we begin twisting alternately to the right and left. At the top point of the exercise you need to touch with your palm back surface hips. We do 20 times in each direction.

Exercise 3: continue to burn the sides.

The following exercise for losing weight on the sides is very effective and, despite the apparent difficulties of its implementation, can be easily performed at home.

Take the first pose as in the photo, bend your right arm at the elbow and place it to your right side. This exercise requires extreme concentration and tension in the abdominal and side muscles. Once you are in the correct position, begin moving your waist up and down, being careful not to let your stomach weaken at the lowest point. After 20 repetitions, turn to the other side and do the same.

Exercise 4: Side turns.

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This is similar to the classic ab exercise at home, but complicated by crunches at the top of the rep and a stiff core. Great for working the upper abdomen and oblique muscles - i.e. those same unfortunate sides. The effort required to hold the torso at a 45-degree angle creates an additional static load.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

The waist area is the most problematic area for many people. In women there is a genetic accumulation of subcutaneous fat, as an assistant during childbirth, then it increases due to lifestyle. In men, another type of fat is more likely to form, which envelops the internal organs. Physical activity aimed at the problem area will help rid your figure of imperfections. There is a wide variety effective training, among which you can choose which exercise best removes the stomach and promotes the resorption of fat on the sides.

What exercises can you do to get rid of your stomach?

An integrated approach will help to make your stomach flat and beautiful. You cannot expect that doing one single exercise will solve all problems. It is important to combine two types of training: aerobic and strength. Aerobic training make the heart train, improve blood circulation and oxygen saturation of cells. This enhances metabolism, and with it weight loss. If a layer of fat has accumulated at the waist, then only exercises in the form of running, jumping rope, cycling, swimming in the pool, and fitness will help remove it.

Strength training is the exercises we do by lifting weights or weights. own body. They focus on specific muscle groups. By combining them with aerobic exercise, you will ensure simultaneous weight loss and the formation of a beautiful relief. In order to tighten your stomach, you need to use:

Upper press. The exercises that work with it are “plank”, torso raises, “clamshell”, squats, deadlifts.
Lower press. “Scissors”, “bicycle”, and leg lifts are suitable for this.
Lateral and oblique abdominal muscles. Pump up using twists on the back, side, or fitball.

Exercises to burn belly fat

Abdominal ab workouts are three activities that make your abs look beautiful. They comprehensively work out all the muscles and quickly reduce the fat layer:

Bike. By doing it, you will put stress on the rectus and oblique muscles. It is done lying down, legs raised 45 degrees. When you inhale, one leg moves the heel towards the buttocks; when you exhale, the knee is pulled towards the chest. The second leg is straight at this time. Then everything is repeated with a change of legs.
Crunches with a fitball. They force the rectus muscle to work, working the upper and lower press. To do this, you need to lie with your back on the fitball, put your hands behind your head and lift your body up. In the top position, tense your muscles.
Leg lift. The rectus and oblique muscles are worked. To perform, you need to hang on the bar and pull your legs to your chest.

Exercises for the abdomen and waist

All exercises for the abdomen will also involve the waist. With regular charging the following exercises, you will be able to notice a decrease in volume by several centimeters per month:

Twisting with pelvic lift. This movement is performed from a lying position, your legs need to be bent at the knees and raised above you. At the same time, lift your body and legs, folding in half.
Side crunches will put maximum emphasis on the waist. Lie on your side, extend your lower arm forward. Place the second one behind your head. Try to lift your body and legs up while maintaining the position on your side. Knees bend slightly.
Pelvic descent. Lie on your side, lean on one elbow. Lower your body all the way down, then return to the original position.
Tilts. They work the sides. For greater efficiency, you can perform it with weights in the form of dumbbells.

Exercises for a flat stomach

One effective exercise will help you lose a few kilos. By doing this 5 times a week, twice a day on an empty stomach, you will notice results within a month. We are talking about the “vacuum” exercise, which increases tone internal muscles and gives the stomach a flat shape. It is suitable for those who have sagging skin below and severely stretched muscles. It is done in standing, sitting, and on all fours positions. The point is what happens first deep breath, and then exhale completely so that the walls of the abdomen seem to stick to the back. Exhale for 15-20 seconds, inhale and repeat again.

Looking for the answer to which exercise is best for removing belly fat, many come to the conclusion that it is roller skating. When performing this movement, you feel tremendous tension in your abdominal muscles. It's not easy to adapt to, but the result in the form of cubes is worth it. Start rolling on your knees. Slowly roll the roller back and forth as much as you can. Hold the stretched position for a couple of seconds. To begin with, do not do more than two sets of 10 times.

A set of exercises for the abdomen

If you once had slim stomach ik, but gradually he became fat, an apron appeared, such a simple complex helps to lose weight. It includes the most effective abdominal exercises. You need to perform them every other day and try to increase the number of repetitions to 3 sets of 25 times. You can start with the amount that you are able to handle:

Scissors. The movement is done while lying down. Place your hands under your buttocks. Raise your hips about 30 centimeters from the floor, cross them, alternately raising one leg up, then the other.
Push. It is done from the same position, but the legs are bent at the knees. Bring your knees towards your chest, then sharply push your legs up, straightening them. The buttocks and lower back rise up, then smoothly return back.
Complex twists. From a lying position, raise your legs and body up at the same time. Stretch your hands that were on your stomach between your knees while folding your body.
Plank with rotation. Turn your face to the floor, raise yourself on your elbows. The whole body is elongated in one line. Then turn onto your side, lifting one hand off the floor. You come back and turn over to the other side. Hold all three positions for 30 seconds.

If you need to do exercises for a flat stomach and sides, you need to choose correct complex. All components in it should be aimed at losing weight and tightening. A beautiful, flat stomach pleasantly transforms your appearance. A girl who has trimmed her sides and tightened her tummy can rightfully be proud of her beauty.

To get slim, beautiful belly and remove the sides, diet alone is not enough. Even strict dietary restrictions won't help you lose weight if you don't. physical activity. The most suitable solution to the problem will be a balance between proper nutrition and exercise.

For sports activities At home, you need to choose the right load on the abdominal muscles. Find out about the most suitable and effective exercises, as well as important rules. This will make your sports activities enjoyable and fruitful.

To have a beautiful and slim figure, women are ready to do anything. They buy jars of “miracle cream”, go on exhausting diets, even fast, hoping to remove bulging sides. Such efforts are not in vain, the ladies really look prettier. However, the main problem full belly and sides, it doesn’t go away so easily.

Push-ups for a flat stomach

Excess fat distributed on the stomach and sides does not look very aesthetically pleasing. This problem is not only external, but also internal. The abdominal muscles are weakened and the back has to perform additional functions. As a result, the spine begins to ache and posture deteriorates. One pain begins to attract another. If you think about it, the problem is easy to eliminate: just start exercising to remove your sides and tighten your stomach.

This complex is designed for a month of home study. It includes effective exercises for a flat stomach. With the help of the complex you will work on all types abdominal muscles. When performing the proposed workouts, you will begin to rapidly lose weight and will be able to remove your sides. In a month, your tummy will already look pumped up. There will be no unaesthetic sides.

Exercises for a thin waist and flat stomach

Classic drying

Lie down on a special carpet or floor.
Place your feet firmly on the floor, you can bend your knees slightly.
Place your hands behind your neck and place your elbows to the sides.
Forcefully squeeze your stomach and sides and lift your body.
Let your chin always be in one position and not fall lower. For everything to work out correctly, direct your gaze in front of you and do not make unnecessary head movements.
Rest your lower back directly against the floor as you come back to prevent your back from arching.

Exercise classic drying

Drying with crossed legs

Take a position lying on your back.
Now place your left leg straight on your right knee. Pull the elbow of your right hand toward your left shin with force.
Strongly strain the lower and lateral muscles belly. This activity should be done with a low range of motion.
It makes no sense to raise the body too high from the floor.
Swap your legs and arms. Do it all over again.

Drying exercise with crossed legs

Curling drying

You need to return to the starting position.
Stretch your legs and raise them approximately 30 degrees.
Place both hands behind your neck, keeping your elbows parallel to the floor.
Start by taking turns sharply raising your left leg and shoulder blade on the right, then your right leg and shoulder blade on the left. The leg that is in the “rest” position is raised at a 30-degree angle.
Move quickly during this part of the workout.

Drying exercise “twisting”

Raising your legs off the floor

Lie on your back.
Raise both legs up. You also need to raise your shoulders and tighten your abs.
In this position, begin to lower and raise each leg back. It is not advisable to touch the floor while performing the exercise.

Scissors

Lie on the floor or on a gymnastics mat.
Raise your legs above the floor.
Alternately cross them with each other.

If performed correctly, you will feel a slight burning sensation in the sides and abdomen.

Exercise scissors

Simulated rowing

Sit down, bend your knees, keep your back straight.
Smoothly remove your feet from the floor. Extend one leg, press the other bent tightly to your chest.
Now you need to make movements with your hands, as when rowing. Pull your straight arm towards your leg, pressed to your chest.
Next, change arms and legs.
When you are in this position, it is quite difficult for you to maintain your weight. Due to this, you will strain your abdominal muscles well.

Training program for losing weight on the abdomen and sides

Training frequency: 3 times a week, between training sessions there should be a break of at least 2 days.

Duration of implementation: from one month (time of appearance of the first results).

Exercises for losing weight on your sides

The purpose of the exercises: slimming the abdomen and removing the sides, increasing endurance. The appearance of energy and vitality.

Number of approaches: at first - 10 approaches, each subsequent workout add one approach, gradually increase to 20-25 for each exercise.

Remember: when working the abdominal muscles, your back must be hunched for a positive effect.

When doing exercises to lose belly fat at home, know that:

You should not train without first warming up. Before starting the exercises, do something light: jog or squat;
you also need to finish smoothly, they’ll do various exercises for stretching;
your breathing should be correct: with effort - exhale, relax - inhale. This is done to avoid problems with the cardiovascular system;
Never allow tension in your back or lower back, otherwise they will work, not your sides and stomach. This is not only ineffective, but also fraught with spinal injuries;
if you need to strain certain muscles, tense and lock in this position for 2-3 seconds. With this simple action, the muscles will receive the best possible load;
for even more effective weight loss abdominal and sides, it is worth adding a simple exercise called “vacuum in the stomach.”

Vacuum exercise for a flat stomach

This practice has become very popular and is gaining momentum. Even ancient yogis used it.

Exercise vacuum

The vacuum can be done on an empty stomach or 2 hours after eating. The optimal time is after sleep and before bed. Within a month, noticeable results will appear: the exercise effectively burns fat from the abdomen and sides. The benefits are not only for weight loss. Using a vacuum you perform a massage internal organs. Such exposure has a positive effect on their work.

When performing the exercise there is a lot of tension transverse muscle. Low tone of this muscle makes the stomach saggy.

The main thing in performing this exercise is to do it constantly. Follow this principle, and in a month you will be able to remove your sides and tighten your stomach.

Vacuum in the stomach

Starting position: stand with your feet shoulder-width apart.
You need to bend your knees and move your body slightly forward. This is similar to the roller skating position.
Place your hands on your hips. Smoothly remove all the air from yourself, at the same time strongly drawing in your stomach and fixing it. Look forward with your head slightly lowered and your back straight.
You need to stay in this position for about 20 seconds.
When it is no longer possible to remain without air, relax your stomach, then inhale smoothly. Gradually regain your breathing to prepare to repeat the exercise.

You must determine the number of repetitions yourself. The optimal training time is 15 minutes for beginners and half an hour for experienced ones. But you can determine when the load level is already sufficient. At this point, it becomes difficult for you to remove the air from your lungs.

Abdominal vacuum exercise

A useful exercise can be done while sitting or standing on all fours. It is remarkable in that you can practice anywhere: on the bus, at work, at a party. As they remembered, they did it. Losing weight on your sides will be a nice bonus.

Are you having trouble fitting into the jeans you wore a few years ago? Do you feel like you are losing confidence due to belly fat? Know that you are not the only woman in the world with this problem. Almost 50-60% of women around the world are dissatisfied with their appearance and are looking for ways and means to reduce waist size. If you want to beautiful abs, dream of a perfectly flat stomach and narrow waist, do our belly and side fat loss exercises at home and be ready to make some lifestyle changes. This combination will give an impressive effect in the shortest possible time and will stay with you for a long time.

If you are obese, you will find it difficult to get rid of belly fat and get a flat belly. But, if you are determined, then you will have to completely give up your favorite cupcakes, burgers, pizza and ice cream, and instead focus on green leafy vegetables, as well as foods that are high in fiber. This is the only way you can reduce your waist size.

The best way to get a slim figure is a combination of proper nutrition and a complex physical exercise. A balanced diet will help reduce your calorie intake and create a calorie deficit, and exercise will help burn calories and tone your muscles. We have prepared a complex that you can perform at home every day in order to quickly see the result in the mirror.

A small amount of body fat is normal as it serves to protect bones and internal organs. But excess amounts should be a matter of serious concern. You can lose excess weight through exercise and a low-carb diet. But first, let's look at the reasons:

1. Poor metabolism

With age, metabolism slows down, and this leads to active weight gain. Women are more predisposed to this than men. You might have wondered why some of your friends eat fried foods and sweets, but most of the time have a flat stomach, while you always accumulate fat in this area. The main reason is that your friends have more high level metabolism compared to yours.

2. Genetics

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. There are 2 types of body structure: pear-shaped and apple-shaped. If your body is pear-shaped, then weight accumulates in the lower part of the body, such as the buttocks. If your body is apple-shaped, then fat accumulates in the abdominal area.

3. Sedentary lifestyle

If you lead a sedentary lifestyle and do not exercise, spending most of your time watching TV or computer, you will inevitably gain excess weight over the next few years.

4. Overeating

If you eat more than you should, you will definitely gain weight. If overeating is combined with a sedentary lifestyle, then you will become fat in no time, and you will easily gain weight.

5. Incorrect posture when sitting

If you do not maintain correct posture and always slouch when sitting, then be sure that you will accumulate body fat in the abdominal area. You should always sit with your back straight.

6. Stress and illness

Stress is one of the main reasons for the accumulation of fat around the waist. Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters. Diseases such as breast cancer, sleep apnea, hypertension, cardiovascular diseases and diabetes in women lead to the accumulation of fat deposits in the abdominal area.

7. Weak muscles

If the muscles abdominals flabby, then you will easily accumulate excess in this area.

8. Hormonal changes

As a woman approaches middle age, the amount of body fat begins to increase in proportion to her body weight. The risk of fat accumulation around the waist increases during menopause. Women's hormones play important role in regulating body fat levels.

The most effective exercises for losing weight in the abdomen and sides with photos

This the best complex exercises that will help you get a flat stomach at home, because it consists not only of abdominal crunches, but also includes intense exercise, promoting rapid fat burning not only on the stomach. But you need to clearly understand that the effect will be stronger and more noticeable the more effort you put in and the more comprehensive you approach the issue of fat burning. This means that along with exercise, you will maintain proper nutrition and will not rush to extremes, for example, resorting to low-calorie diets, which are comparable to a hunger strike.

1. Crunches

There is no more popular movement than crunches. It's not the most effective, but it will help you strengthen your core muscles if you combine it with the right diet and short term you will see the results.

Place your hands behind your head.
Take a deep breath and tear away top part bodies from the floor. Exhale as you rise.
Inhale as you lower back to the starting position. Inhale as you lower your body to the floor.
Do 10 reps and then repeat for 2-3 sets.

2. Reverse crunches

Lie face up on the mat. Bend your knees, with your entire feet on the floor.
Lower your arms along your body.
Raise your legs so that your thighs are perpendicular to the floor.
Lift up bottom part back so that the knees move towards the chest.
Inhale as you place your feet on the floor. Exhale as you lift your back off the floor and bring your knees toward your chest.
Do 10 reps in 3 sets.

The movement is very similar to a regular crunch, but here you will have to rotate one shoulder towards the other.

Lie down on the mat, place your hands behind your head.
Bend your knees so that your feet do not touch the floor.
Raise your upper body as you would for a regular crunch, while rotating right shoulder towards the left. The left side of the body should be on the floor.
Repeat the movement for the other side. Turn your left shoulder towards your right, without lifting the right side of your body from the floor.
Do 10-12 reps.

4. Crunches with legs raised

Lie face up on the mat. Stretch your legs up and cross them.
Make the same movements as when performing regular crunches.
Inhale as you lower your torso and cross your legs. Exhale as you rise.
Do 10-15 reps for 3 sets in a row.

It is very similar to side crunches. The only difference is that here you have to lift your right leg as you move your left shoulder towards your right and vice versa. Do 10-12 reps on each side for 2 sets in a row.

Lie down on the floor or mat. Keep your hands on the left and right sides of your head, respectively.
Raise your legs and bend your knees.
Pull your right knee towards your chest. As you raise your right knee, you should try to reach your left elbow with it.
Extend your right leg and pull your left knee toward your chest. Raise your upper body and make sure your right elbow touches your left knee.
Do 10-12 reps on both sides in 2 sets in a row.

This movement focuses on working your lower back, thighs, and abs.

Get into a plank position on the floor or mat with your knees and elbows on the floor.
The gaze is directed forward, and the neck and spine are lined up.
Lift your knees off the floor and place your feet on your toes.
Hold this position for about 30 seconds. Make sure to breathe normally while exercising.
Now alternate between moving into a side plank position on each side of your body for 30 seconds.

Lie on the floor on your side.
Shift your body weight to your right elbow or arm and right leg. Make sure your right arm is bent at a right angle.
Place your left leg on top of your right. Keep your legs straight. Raise your hips.
Hold this position for about 30 seconds. If you have experience with this movement, you can hold the position for 1-2 minutes.
Repeat the exercise on the other side.

If you're just starting out with abdominal training, you should first try lunges with a torso rotation.

Take a step forward with your left leg and bend it at the knee. You will feel a stretch in the back of your right thigh.
Raise your arms forward parallel to the floor.
Take a big step forward with your left foot and squat down as if sitting on an imaginary chair. The right leg should remain behind and be placed on the toe.
Make sure your back is straight.
Lunge with your other leg.
Do 15 reps.

Stand straight with your feet together. Raise your arms above your head and place them together.
Bend your torso to the left as much as possible so that you feel a stretch in the right side of your body. Hold this position for 15 seconds.
Return to the starting position.
Repeat the exercise on the right side of the body. Hold the position for 15 seconds.
Once you feel comfortable holding the position for 15 seconds, you can increase this time to 30 seconds or more.

10. Exercise vacuum

Excellent helps strengthen the abdominal muscles and focuses mainly on breathing.

Get on all fours, supporting your body on your knees and elbows.
Take a deep breath. The press should be relaxed.
Exhale. As you exhale, tighten and draw in your stomach.
Hold this position for about 15-30 seconds
Do 15 reps for 2-3 sets per day.

Sit on a chair, straighten your shoulders, straighten your back.
Place your arms at your sides, palms down. Take a deep breath.
Exhale and then raise your knees so that they are close to your chest.
Hold this position for 5-10 seconds. Do not round your back or lean forward when your knees are at your chest.
Lower your feet to the floor. Do 15 reps.

12. Walking

Walking is another one good exercise for beginners. You must do it if you want to get rid of belly fat, it burns fat deposits throughout the body. Walking briskly for 30 minutes a day at least 5 times a week will allow you to see gradual changes in your weight. This low-intensity exercise will give your heart a good workout and help boost your metabolism.

13. Jogging

After you have mastered brisk walking, you can switch to jogging, which will help you easily burn extra calories in your body. Jogging will help you maintain physical fitness, stay healthy and fight excess weight.

14. Running

If you want to diversify the daily monotony of doing the same workouts, you can try running 2-3 days a week. Running will get your heart pumping, which will help you burn more calories than walking or jogging.

15. Cardio workout

Cardio exercise is one of the the best ways burn a lot of calories and also get rid of excess fat around the waist. Do them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase lung capacity, support heart health and improve sleep.

16. Swimming

Swimming is a very good exercise that allows you to keep your entire body in good shape. Swimming will also improve the effects of your cardio workout. You must choose the optimal training pace that will allow you to burn more calories. At the initial stage, it is best to swim at least 1-2 times a week.

Video complex of 5 effective exercises for a flat stomach

The following program for more fast weight loss in the abdominal area, it consists of advanced level exercises and is not suitable for everyone. But if you are able to master it, then in a short time after starting training, you will see impressive changes in your body.

Delicious foods for weight loss

If you think that you are overweight, then you need to immediately reduce your intake of carbohydrates, fatty foods and start eating foods rich in fiber. Below are the foods that will best help you lose weight.

Apples: You can consume them 3-4 times a day as a replacement for high carbohydrate foods.

Almond: Rich in vitamin E and high in fiber, which promotes a feeling of fullness and reduces hunger.

Green leafy vegetables: Rich in fiber and very low in calories. They will help prevent water retention in the body.

Avocado: High in fiber and monounsaturated fatty acids, which help break down fatty acids into energy and water.

Cucumber: Has high water content and very low calories.

Watermelon: 80% water and very few calories. Watermelon will help you achieve your desired waistline.

Beans: Helps in improving digestion and also strengthens muscles, reduces hunger and prevents overeating.

Along with consuming these foods, it is very important to perform certain exercises that will help get rid of excess fat on the sides. You must combine exercise and diet to burn fat effectively. It's important to include them in your schedule so you can always stay in better shape.

With an integrated approach, combining proper nutrition and exercise, you will see results within a few weeks. You can do these exercises at home on your own or with the guidance of a professional trainer. If you have the willpower and determination to put in a lot of effort to lose belly fat, then you can easily achieve it on your own. Remember that without effort there are no results, and getting rid of extra pounds This is no exception. To speed up weight loss due to excess fat, try to avoid foods rich in fast foods and increase your calorie consumption every day through physical activity and healthy image life. For example, replace the elevator with walking up the steps; instead of taking the trolleybus or metro, walk along the street.

How to determine the amount of fat?

Previously it was believed that subcutaneous and visceral fat– a healthy phenomenon because it can be used when the body needs extra energy. But times have changed. Research has shown that being overweight leads to cardiovascular disease. Therefore, it is vital to always monitor your fat levels and keep them under control. Here are some ways to measure your waist.

A) Waist-to-hip ratio

Measure the narrowest part of your waist and then the widest part of your hips. To calculate your waist-to-hip ratio, you need to divide these values. If the result is approximately 8.0 or more, then the risk of cardiovascular disease is very high.

B) Body mass index

Body mass index (BMI) is your body weight in kilograms divided by the square of your height in meters. If your BMI is in the range of 25-29.9, then you are in the category overweight. If your BMI is more than 30, then you are obese. Don't want to be at risk? Then you need to significantly reduce the amount of body fat.

B) Waist circumference

Use a measuring tape to find out your waist size at your navel. You should breathe normally during the measurement. If your waist size is greater than 86 cm, then you are at risk of chronic heart disease.