Effective set of exercises for weight loss in the abdomen and sides.

5 June 2025

Losing weight for many is a difficult task that requires huge time spending and strong willpower.However, for almost everyone in the weight loss in the abdomen is the greatest difficulty.When a person successfully reduces weight, it seems that fat is going out of anywhere, but not from the side.Consider exercises that will help remove your stomach at home.

Is it possible to quickly remove excess weight from the abdomen and sides at home?

For some, losing weight at home is an impossible task, it is necessary to attract many specialists: nutritionists, coaches, masseur;Buy expensive food courses and training plans.In fact, if the problem is not in the case of any illness, you can deal with weight loss only by putting a certain effort and using the knowledge we will give you today.Effective weight loss at home, narrow waist and abdominal formation, the best solution will be the combination of aerobic and anaerobic loads, that is, it is necessary to alternate resistance and cardio training.In addition, 1-2 times a week it makes sense to pump the abdominal muscles purposefully.Thus, training at home with the aim of losing weight should look something like this:

2 times a week cardio training
2 times a week for energy training
1-2 times a week by pumping a press (alone or in both strength training and cardio complex)

And what exercises are included in this type of training and how to do them, we will describe in more detail.

Effective Gymnastics Exercise Complex for Weight Loss and Parties

Let's start pressing the press.There are many exercises for pumping abdominal muscles.Some believe that some exercises are more effective than others, but in fact even familiar and long -term exercises give you a good result if you do them regularly and follow the right technique.

Exercise Technique

Repeat 20-25 times.A 3-4 approach is enough.The growth of the body on the back (for women and men), raising the case is a great exercise for the development and strengthening of the press rectum muscles.Technical Exercise:

We are lying on your back.
We put our feet on the knees and place our shoulders on the width.There is no need to reject the floor during the foot exercise (this is often the case as the feet serve as a counterweight and "try to help get up") so you can immediately repair: slide under the couch, ask someone to hold, etc.
We put our hands behind the head or cross on the chest.If you are a newcomer, your hands can stretch behind your head and climbing forward.
Please note: You do not have to press on your head or neck with your hands.
The back is tightly pressed on the surface.Reduce the natural deflection of the lower back.
Breathe deeply and exhale with a round back, lift your body.
At the top you should exhale as much as possible, crush the press muscles and delay for 2-3 seconds.
After that, inspired, we go down and rest.

You have to repeat 15-20 times, with a 3-4 approach.Of course, the press muscles adapt quickly to any load, and this exercise should be done in combination with others or periodically replaced.Of course, for a beginner, this exercise creates a number of difficulties, so you can replace it with several simple options.

Leg lifting sleeps (suitable for warm -up)

For example, cutting or lifting the case can be alternately lifting the legs.This exercise allows you to pump the lower part of the rectum abdominis muscle.All leg exercises will always be harder than collecting or lifting the upper body technique:

We are lying on your back.The legs are extended.Hands along the case.
When lifting his legs, very often he tries to take his back to reduce this phenomenon, put his hands under the buttocks and hold them there throughout the exercise.
We breathe deeply and exhale we tear off our feet from the floor.
We lift our feet to a perpendicular with the floor, hold this position for a few seconds and start slowly, feeling the abdominal muscles, lowering our legs.
It is advisable not to touch the surface in the lower part to keep the load constant.

For a beginner, this method may seem quite difficult, so it makes sense to take one hour to lift the leg.As you exhale, lift one foot to 45-60 degrees in the corner, delay and slowly lower it.When the first leg touched the floor, you can lift the second.Do not confuse this exercise with reverse turning.When we lifted our feet, as we described above, we finish the exercise with the perpendicular position of the feet to the floor.When turned in the top, the buttocks should be broken from the floor and a little wind at the bottom of the body.

Exercise for press "Locot-Kolon"

There are two options for this exercise in the muscle area: press rectum and oblique muscles.As well as several options with different difficulties.Technical Exercise:

We are lying on your back.
We take our hands behind our heads.
The legs can be in one of the four positions: bend on the knees and stand on the floor or extended to sleep on the floor (light);lie on the mountain (light);Or they can be held in the air (complex).
The purpose of this exercise is to reach the knees with elbows.
We turn both things and feet at the same time, that is, we try to connect them in the middle.
If we work with straight muscles then our task is to touch both of the elbows of both knees
Exercises for press rectal muscles
If we want to develop oblique muscles, then we need to contact the opposite elbow and the knee.
When we develop press sloping and gear muscles, we need to touch the opposite elbow and knee
If the feet are on the mountain, we are more likely to guide the upper part of the body, the lower part is fixed, so the exercise is lightweight and suitable for beginners.
Also, the easy option is when you lift your feet and place them again on the floor.
The most difficult option is when your feet are twisted with your body, that is, you pull them to you and then straighten them, but do not touch the floor with your feet.

The number of repetitions from 15 to 25, 3-4 is sufficient.

Bar - classic and side

According to the research data, exercise the band is one of the top ten press exercises. In addition, it shows itself most effectively for sloping abdominal muscles.The bar has many options.We will consider two classic species - this is a classic bar and side.Both of these exercises can be done in dynamics.For example, tighten your feet to your chest, lift your arms, leg, jump and so on.

Classical bar.The strings can be made in three ways, from the simplest to the most difficult:

On stretched hands.Starting with stretched hands is a great option for beginners
To forearms.In the elbow band, it is a little harder to hold a straight body, so it is better to design the rod equipment on stretched hands
On the palms (dandasan chat).This posture is borrowed from yoga.This is a difficult option that is not always capable of even doing it properly

Technical Exercise:

We are lying on the abdomen.This is the starting position from which you have to stand in the lane position.But if it is very difficult for you, you can immediately stand in a rod of a comfortable position.
The feet are lying straight.
Put your feet on the socks.The closer your feet stand, the harder it is to do the exercise.
We rely either on the elbows or in the palm of the palm.
We breathe in breath and exhale to exhale to exhale the required bar variant.
In this position you should remain for 20 seconds to several minutes.It all depends on your preparation.
It is important to monitor the body.Regardless of the rod you stand, the whole body must have one smooth line: the stomach is tightened, the pelvis is not filled and lifted, the back is straight, the neck is relaxed.
Don't forget to breathe.Breathing should be smooth and calm.At least it has to strive.

Side bar

This exercise can also be done:

On stretched hands.Side bar on stretched arms
On the forearm.The side bar on the elbow

Technical Exercise:

Lie on the side.
A more sophisticated option is when one leg is on the other, but for a beginner this method may seem very difficult, so you can place your leg near your leg.
We rise on the elbow or on his stretched hands, helping ourselves with seconds.
Put your breath and break your body from the floor.You only have to keep your feet (or two) and support your hands: neither case, pelvis, nor your feet should be in contact with the floor.
You also need to make sure your body is one straight line.
The support hand should be firmly below the shoulder.
We are delaying the time needed in this position - from 20 seconds to several minutes - and change the side.

The bar exercise begins with the minimum possible time and each time they increase the time with the addition of 5-10 seconds.Thus, if you do this exercise regularly, you will easily reach for several minutes in a month.The abdominal muscles quickly get used to the loads, so you should try to include a variety of exercises, alternately and replace in training, then you can achieve more efficiency.

Cardio-fix that needs to be losing weight

Cardio-training is a set of exercises or a single exercise complex that needs a large amount of oxygen for our body, which increases heart rate and breathing.Cardio loads very well trained in the cardiovascular system and effectively help to lose weight.Heart loads include:

run -up
jumping on a rope
Cycling or bike
Run down the stairs
Various jumps and exercises with leaps ("stars", girbs, scream with jumping, etc.)
skiing
Various active sports games

At home, you can also take some of these types of activities and use for weight loss.

Shelf

Rope jumping is one of the most accessible types of cardio and one of the most effective at the same time.You can burn between 600 and 1000 kcal for hours during intensive training.The number of burnt calories depends on your preparedness, weight, age and some other factors.Lekt technique.This exercise is not very difficult, as everything may have been known since childhood.However, there are our nuances we would like to note.

You should be comfortable with the length of the ropes, otherwise successful training will not work.If you stand in the middle of the rope, its handles should reach you to your chest.
We make a jump rope, take our hands about 20 cm from the hips and start to turn.
Hands should be fully involved, not just brushes, otherwise you will overeat them very quickly.
We jump on socks, not on heels.
Choose a comfortable shock -absorbing shoe or impact -absorbing coating and better, and how it will maintain your joint health.

If you jump regularly - every day, every other day, it will be enough for 15-20 minutes to keep in good shape.In addition, you can experiment with different jumping options.Not only will it make different training, but it will also make it more intense.We recommend watching a video with different exercises on the rope.

Running at home

The races serve as a great cardio load, helping to involve all body muscles, but for one reason or another, it is not possible to run on the street on the street.In this case, you can try to run in a place that is easy to make at home.Running on the spot can become an analogue on the street or on the road, if you work at an intense pace, there are many benefits to this training:

does not matter in the season and weather
No need to choose and buy clothes specifically
Less chance of injury

In a word, you can do it anywhere.But, of course, there is one very unpleasant disadvantage - in some respects, running is less effective when compared to running along the street along the crossing terrain.Why?

No horizontal movements
There is no resistance to the weather
There are no natural changes in the landscape (lifts, descent, stone surface, sand, etc.)

And for many, this lesson will be quite boring.It is difficult to run for 20-25 minutes.

How to solve these two problems?How to make jogging on the ground a more efficient and interesting occupation?You can use music or TV attention to different training.You can not only watch your favorite series, but also burn 200-300 kcal in one series.For intensive training, you should change different running options: at a slow pace, lift his knees high at maximum speed, pull one knee to your chest, and so on.Constant load changes will prevent the body from adjusting and working in a saving mode.

Bicycle training

The gym bike is present in every gym and is often built for homework.First of all, it's small, you can choose the simulator even for a small apartment;Second, it has an affordable price.Many people who want to lose weight are the question: what is more effective - jogging or bicycle.It depends on many different parameters: the initial weight, age, physical training level, the level of loading the simulator or the level of running conditions, the intensity.But one way or another is the opinion that the race is much better than burning fat on a bike or bike.If you keep at a speed of about 30 km/h in the simulator, you can spend about 800 kcal, which can be equivalent to running hours.To achieve good results, losing weight, especially when it comes to the abdominal problem area, you need to be patient.It is often the case that a person eats properly and regularly involved, loses weight, but the stomach is slowly leaves.Sometimes this is due to the fact that visceral fats accumulate there (unlike subcutaneous, they are deeper and surrounded by internal organs) and not easy to get rid of it.Nonetheless, this is not impossible, although you have to spend a little more time and effort.