Exercises for weight loss of abdomen and sides

28 May 2025

A slim waist is the ideal that many women try.The constitution of everyone is different and if a girls have to do almost anything to maintain a form, then others have to apply the titanic efforts to lose weight in the middle, at least a few inches. To remove unnecessary deposits and find an average wasp, it is not necessary to go to the gym.There are different exercises for weight loss and sides at home that will help achieve the desired result.

The structure of the abdominal muscles

Type muscles are divided into four main muscles: Read more: How to draw the side press.

The straight belly muscle.Associated with the cartilage of V-VII ribs, the process of mucosa of the sternum and the pubic bone.
The outer oblique muscle of the abdomen.Associated with pubic symphysis, pounding peak and outer surface of V-XII ribs.
The inner oblique muscle of the abdomen.It is connected to the underside of the lower side and the iliac top.
The transverse abdominal muscle.At the bottom, it is connected to the ridge of the hare bone, as well as to the side third of the groin ligament.

The straight muscle of the abdomen

This is a long muscle, which is associated with the front wall of the abdominal cavity.It comes close to the pubic top and reaches the top of the abdomen, which is attached there to the ribs and sternum.Muscle fibers are interrupted with 3-4 transverse tendons, which contributes to the formation of the "cubes" of the type in the stomach.The functions performed by the right abdominal muscle can be attributed to the flexion of the trunk forward and the push of the ribs down, as well as to lifting the pelvis with a fixed chest.

The oblique muscles of the abdomen

On both sides of the human body are the oblique muscles of the abdomen, the main function of which are the turns of the body.The oblique abdominal muscles are divided into exterior and interior.The inner muscles are quite deep - they pass through the pelvis to the sternum.External muscles are under the skin above the inner muscles.With their help, the body is twisted and bent.The twist on the left side is involved in the left exterior, as well as the right inner muscles, and when they turn on the right side, the project includes the right exterior and left inner muscles.The oblique muscles of the type and the transverse abdominal muscles stabilize the spine, thereby increasing intra -comprehensive pressure, which achieves the healthy function of the spine itself, as well as maintaining the internal organs in the correct position.The oblique muscles, like lumbar, are muscle stabilizers.Due to the enhancement of this muscle group, the beautiful posture and normal spine function are maintained.All the complex movements of the human body begin by reducing them and other abdominal muscles.After that, the activity is transmitted to other muscle groups.It is very important to pay proper attention to education to maintain type muscles in tone, different problems such as the imbalance in the development of these muscles or asymmetry in the middle can occur.If the goal of achieving a beautiful embossed type is impossible, it is impossible for the fat layer to exceed 1.5 cm.Physical activity should be aimed at muscle hypertrophy and reduce fat cells beneath the skin.

Outdoor muscle

The outer oblique abdominal muscles are the largest and most obvious than all abdominal muscles.This muscle group is involved in the rotation of the body and its slopes forward.In addition, they also help increase and transfer heavy objects to one person.

Outer oblique muscles

The outer oblique muscles of the type come from the outer surface on the underside.There it has large teeth: the top five are in the anterior muscle, the lower three are in contact with the teeth, which are part of the wider spinal cord muscle.Near the cartilage of the ribs, the upper bundles of the muscles are formed - they go in the horizontal direction.Below there are bunches that pass from top to bottom.The lower is directed vertically downward.

Inner muscle

The main purpose of the inner oblique muscles is to bend the spine with their bilateral contraction.While with a shrinkage, this muscle group, along with the outer oblique muscles, contributes to the rotation of the enclosure and the reduction of ribs.The inner oblique muscle starts from the intermediate line in the pilgrimage peak, in the lumbar peritone and the side part of the groin beam.In the cartilage, which is located on the lower sides, the beams of the upper part of the inner oblique muscle are connected (passing from bottom to top).The lower bunches are directed both up and down.They grow into widespread abnormality along the contour pulled into the pubic bone by cartilage X on the side.In addition, the lower beams of this muscle are included in the seed cable, thanks to it, the muscle is formed, which is responsible for increasing the testicular in men.

The transverse abdominal muscle

This muscle forms the third and deeper layer of the abdominal wall muscles.It is important to note that the beams of the transverse abdominal muscles pass back and are horizontal around the waist.At the time of reduction, the transverse muscle reduces the size of the abdominal cavity, at the same time pulling the stomach and also pulls the sides in the midline.This muscle group forms abdominal type.Thanks to the common work, the abdominal muscles contribute to bending the body forward and sides.In addition, they are responsible for converting the trunk to the sides around the longitudinal axis.

How to eat if a goal is worth the weight loss of the sides, the abdomen and the waist?

Starting to lose weight, be sure to start with a radical change in diet.Remember - a successful correction of a number is impossible without fulfilling this important situation.Power rules for effective weight loss:

Reduce the use or complete exclusion for a long time from the daily diet of rapid carbohydrates (products containing sugar and bakery products).
Preparation of salt -free dishes (or with a small amount) due to the ability of sodium chloride to maintain the liquid, which leads to edema.
Fractional power in small portions (up to two hundred grams, five to six times a day).
The daily use of about two liters of pure, non -boiled water, helping to improve metabolism.This is an important factor in weight loss.
Replace all fat foods with the lowest foods.Prepare low varieties of fish, birds, beef, beef.Prefer rabbit meat.
The right choice of cooking method is cooking, erasing, using a double boiler, electric ovens.

The most effective exercises for weight loss and sides

This is the best set of exercises that will help to make a flat stomach at home because it consists not of twisting in the type and also includes intense exercises that contribute to rapid fat burning not only in the stomach.But you must clearly understand that the result will be the strongest and most remarkable, the more efforts to make and the more completely approaching the issue of fat burning.

Twist

There are no popular movements from twisting in the press.It is not the most effective, but it will help you strengthen the bark muscles if you combine it with proper nutrition and in a short time you will see the results.Lie on the carpet up.Bend your knees, the legs should be on the floor with the entire surface.Make your hands behind your head.Inhale deeply and tear the upper part of the body from the floor.Exhale when you go up.Inhale when you return to the original position.Take a breath when lowering the body to the floor.Make 10 repetitions and then repeat in 2-3 approaches.

Twist

The movement is very similar to the usual twist, but here you have to turn a shoulder to the other.Lie on the carpet, take your hands next to the head.Bend your knees so that the legs do not touch the floor.Raise the upper part of the body as with ordinary twist, turning the right shoulder to the left.The left side of the body must be on the floor.Repeat the movement for the other side.Turn the left on the shoulder to the right, without tearing the right side of the body from the floor.Make 10-12 repetitions.

Tap on the side muscles of the abdomen:
Place the carpet on the floor and lie down on it.
Run out of one hand in front of you - you will rest against him.
Bring the other hand off the head so that the elbow looks up to the ceiling.
Start lifting the trunk and legs at the same time, then lower it.When you get up the body, take a breath, when you reduce - exhale
Make the side muscles of the abdomen 10 times 3 approaches.
Tap on the right abdominal muscles:
Lie on the floor on your back.
Bring your hands to the head.
When inhalation, start lifting the body when you exhale - to let it go.
This exercise must be done with a rounded back, as if the stomach turns.
When increasing the body, you must do a loud exhalation.
Do not rush, you should feel how abdominal muscles work.
Make the type about 10 times in 3 approaches.
Mill:
Starting position - shoulder feet - space separately, the back is straight.
Exercise is done with straight legs and hands.
Turn the body forward and wave with one hand down, then with the other.
During exercise, follow your breath
Run the grinder about 20 times several approaches.
Planck:
Lower your elbows on the floor.Take such a position that the body is perpendicular to the floor.
The back is straight, the legs are even, the head is at the same level as the spine.
In this position, try to hold out for about a minute.
In the future, time may rise
Do not embarrass that the body is shaking because all muscle groups are involved in this exercise.
When running the rod, do not reduce the pelvis, hold right by the end of the time.
"Bike".

Starting to perform, you must take the right position - lie, the back should fit tightly to the floor, remove the hands behind the head, bend the legs to the knees that form an angle equal to 45 degrees.Execution technique.At a distance of 50 cm from the floor cover, lift the legs, having previously bent on the knees and start twisting the fantastic pedals.Perform non -gravity, scroll at least 15 times in 1 approach.Make a total of 3 or 4 approaches.

Exercise with a wreath.

It is best to buy a heavier shell (2 kg or more).When twisted, the stomach must be tense.The duration of the execution is recommended from 1 hour or more with a small holiday not exceeding 3 minutes.By executing the following type of exercise, you must take the position of the posture by placing a small foot on the sides, press your palms in the middle.It is important to hold the body position directly by pressing the legs tight on the floor.Technique: To do deep slopes from side to side alternately.

Slopes with dumbbells:
Take dumbbells weighing 2 pounds and over both hands.
Starting position - shoulder feet - space separately, the back is straight.
Start stretching with one hand from the dumbbells to the side, return and lean in the opposite direction.Slope several times.
Over time, the weight of the dumbbells can change.
This exercise can be performed with one hand: slope of the body on the side, the other hand is given behind the head.

A set of exercises for weight loss and sides

Lie on the floor, your hands are spread out.Slowly do the exercise, making sure the shoulder blades fit tightly on the carpet.At the same time, lift your legs upright and then lower them to the right.Without touching their horizontal surface, inhaling deeply and returning to their original position.Make two approaches 10 times for each side.
Starting position: lying on the back with hands spread along the body.The legs are bent in the knee joints are squeezed together, the legs stand on the floor.Take a deep breath and at the same time start lifting the basin very smoothly over the floor and then - the spine.At the same time, slowly take your hands behind your head.Keep your breath and slow down for a second.During the exhalation, return to and.p. And so 10 times.
In a location on your back, put a small cylinder under the pelvic zone.Toss the smooth hands behind the head so that they put your palms up.Lift the left foot smoothly vertically.Locate in this position for half a minute.Follow your breath: it should be even deep.Returning to the original position, do the same with the other leg.Overall, you have to do this exercise 30 times.
Sit on the carpet and lift a light weight.Stand out your back, pull your stomach and bend your knees slightly.Contact weight from left to right, not for a second without loosening the type muscles.Make at least 2 approaches ten times for each side.Breathing all the time must be seamless and deep.
Place the shoulders of your feet -space separately and sit on your toes.Put your palms on the floor and tighten the navel.By turning the body to the left, pull out the flat right foot, as shown in the photo.Returning to the original position, you quickly change your foot.The minimum number of approaches is three and the number of repetitions is 10 for each end.
The original posture: The stretched hands rest on a towel, bent knees stand on the floor.Lower the shoulder belt down and tighten the stomach tightly.Slowly forward your hands forward.Do this until you touch the floor with the chest, do not leave the lower back and follow the back of the back.Return to the original position, run completely relaxing.You have to perform this exercise at least 20 times by breaking them into various approaches.

Running in place when you lose weight and sides

Running with high hip lifts - lift the hips as high as possible in the chest, as often as possible by replacing your legs."Heaty the Legs" - running in place by bending the knee to the knee, when the foot almost reaches the buttocks.Jump.Legs together, hands along the body.Distribute your feet with a jump, at the same time lifting your hands to the sides in a position above your head.Route to the starting position with jumping.Lifts.You can choose a chair, bed or something else as an object.Lifting on it with the right foot, they descend with the same foot.Run two approaches 10 times for each leg.Cardio education must enter either the warm-up or complete the power (20-30 minutes).