In this article we will look at what home exercises exist for slimming the abdomen and sides.
Many women dream to get rid of extra pounds on the sides and abdomen. This annoying drawback does not allow to wear tight-fitting clothes: no outfit will not look impressive if there are ugly folds under it. What are the home exercises for slimming the abdomen and sides?
Start small: do not try to get rid of the abdomen and sides in one day, you are unlikely to succeed, but you can easily damage your muscles
In order for the exercises to be effective, it is necessary to prepare for their implementation in the most thorough way. Get clothes for training:
- Clothing should be spacious: it should not hamper your movements or pinch the body. Clothing for sports should be sewn from natural fabrics. If you choose a synthetic tracksuit, the body will not "breathe" and you will feel discomfort.
- Exercises are done in a ventilated room: open the window or turn on the air conditioner.
- Start small: do not try to get rid of the abdomen and sides in one day, you are unlikely to succeed, but you can easily damage your muscles. To begin, do the exercise as many times as you can. When the body adapts to the loads, increase the number of approaches.
Tip!It is recommended to owners of a big breast to buy a special sports bra.
To begin, do the exercise as many times as you can. When the body adapts to the loads, increase the number of approaches
If you start to feel bad, for example, you feel dizzy or you experience tinnitus, stop the exercise immediately. Such symptoms can be caused by the fact that you have high blood pressure due to physical exertion: it is dangerous to continue training in this case. Lie down, drink some water and relax.
In order to achieve the desired effect, you need to do it systematically: if you do the exercises through time, you will not notice any result. It is advisable to do at least three times a week: if you are not lazy, then soon you will notice that those extra pounds disappear, and the waist becomes thinner and thinner.
Tip! Do not be afraid to drink water during workouts. True, you should not get involved: if you feel thirsty, drink a couple of sips and continue to do the exercises.
The most effective way to get rid of the abdomen is to regularly perform exercises for the press.
If you rarely devote time to training, or for the first time took the press, do as many approaches as you can
At home, the easiest way to download the press as follows:
- Fix the foot, pushing them under a chair or sofa;
- Put your hands behind your head, bend your knees slightly;
- Begin to lift the body, while straining the abdominal muscles.
If you rarely devote time to training, or for the first time took the press, do as many approaches as you can. It is better to start small, gradually increasing the number of rises.
Tip! In no case do not stretch your head to your knees: this way you overstretch your neck. Do not "scatter" hands, hold them strictly behind your head. Of course, if you stretch your arms forward, the exercise will be easier, but in this case, the muscles of the back and shoulder girdle will work, not the abs.
This exercise is similar to the previous one. Only in it it is required to lift not the body, but straight legs.
Lie on the floor, fix the case, holding the bottom edge of the chair, sofa or other furniture. Start lifting straight legs: there should be a right angle between the hips and the body. It is not necessary to lower the legs: there should be a distance of 3-5 centimeters between the heels and the floor.
It is not necessary to lower the legs: there should be a distance of 3-5 centimeters between the heels and the floor
This exercise must be done quite dynamically.
Tip! Do not forget to breathe correctly: you must raise your legs on the exhale, and lower it on the inhale. This will allow you less tired and not to experience shortness of breath. Breathe in through the nose and exhale through the mouth.
Combination of leg lifts and trunk lifts
When you will perform the previous two exercises confidently enough, begin to perform a combination of them: this will allow you to effectively work out the muscles of the lower and upper abdominals. To perform the combined exercise, you need to act as follows:
- Raise the hull 30 times;
- Do not rest, do 20 leg lifts.
This is one approach. All you need to do four approaches. To take a breath, rest between sets for one to two minutes.
Tip!This exercise will bring even more noticeable effect in the event that you will use weighting compounds for legs and arms. You can buy these weights in any sports store or even in a supermarket.
Effective exercise - simultaneous lifting of the body and legs, fixing in this position
Exercises for training oblique muscles
This exercise will help to work out the obliques and get rid of the sides. Lie on your side, bend your lower leg at the knee. Place your hand on top and place it under your head. Turn your face forward and begin to bend the torso.
It is necessary to do this exercise 20-30 times, first lying on the right and then on the left side.
Tip! In order to get less tired during workouts and enjoy them, do exercises for your favorite dynamic music. This will help to tune in the desired way.
Variation of body lift for oblique abdominal muscles
This exercise has an effect similar to the previous one. It is performed as follows:
- Lie down to the same starting position that you took to complete the hull lift;
- Spread your knees to a distance of 15-20 centimeters;
- Put your hands behind your head and begin to lift the body, while turning in such a way that during each lift the elbow of your right hand stretches to the right knee and vice versa: the left hand to the right knee.
It is the oblique abdominal muscles that are responsible for the formation of a beautiful relief.
- You need to twist slightly during each lift of the body to make the oblique and intercostal muscles work.
Tip! During this exercise, try to carefully monitor the fact that it is the oblique abdominal muscles that work: many use the abdominal muscles and twist at the last moment.
Sergey M. Bubnovsky, created a whole series of exercises to strengthen the muscles, among which there are exercises for the abdomen.
Lie on the floor with your knees bent. Place the palm of one hand on your stomach. Press your back and soles to the floor. Inhale the air with a press so that the palm lifts with your belly. Hold your breath for a while. Slowly release the air, trying to draw the stomach in as deep as possible, as if expelling all the air from it to a drop. This exercise is repeated 20-25 times.
Tip! Some women note that when they perform the Bubnovsky exercise, they feel slight cramps in their calves. This is quite normal: stretch your legs and go back to doing the exercise.
If you intend to get rid of the abdomen and sides, remember childhood! The hoop helps to make the waist thin, and the stomach flat and elastic. You can turn the usual hoop or choose a special hula-hoop, weighted with sand.
In no case do not perform exercises with a heavy hoop, if you suffer from any gynecological diseases.
If you twist the hoop for 15 minutes a day, first into one and then the other way, you will notice the effect in just a couple of weeks. However, this inexpensive home simulator has one major drawback. First, there will be very noticeable bruises on your skin, which will also hurt quite a lot. This is especially true for women whose vessels are located close to the skin. However, soon the body adapts to the loads and the bruises will disappear, so you should not stop.
If you want to "catch up to two birds at once", before twisting the hoop, apply a special pull-up cream or regular baby oil on the waist area. Due to this, you get a pleasant massage effect and tighten the skin.
In no case do not perform exercises with a heavy hoop, if you suffer from any gynecological diseases!
Tip! A hoop is a great way to warm up before doing other exercises for the press. Start your workout with rotating the hula hoop!
Callanetics for the press
Callanetics is a rather unusual kind of gymnastics. It includes only smooth, quiet movements: no jerks and dynamics. However, regularly performing these simple actions, you can remove the stomach and sides.
Exercises are performed statically: you must take a certain position and stay in it for a few seconds.
Callanetics offers the following exercises for the press:
- Twisting. Lie on the floor, lift your legs up and bend your knees. Put your hands behind your head. Raise your head and shoulders, trying to pull yourself up as close as possible to your knees. In this position, freeze for 60 seconds;
- Lie on your back, lift up straight legs. Clasp the hips with your hands, lift your shoulders and head, trying to reach the knees. Release your hips, raise your arms up and freeze for 60 seconds;
Exercises are performed statically: you must take a certain position and stay in it for a few seconds.
- Sit on the floor, spread your legs apart as wide as possible. Bend one leg, to the other bend down as low as you can. Stop for 60 seconds.
Tip! Exercises from callanetics only seem simple: the muscles begin to burn literally in the first seconds. In order not to injure yourself, warm yourself up before doing the exercises.
Perform only those tricks that do not bring you discomfort: according to the philosophy of the creators of calanetics, training will be effective only if it brings you joy.
Quite effective exercise for losing weight at home is considered to be a slat. Making it pretty simple:
- Lie on your stomach;
- Rise in your arms with elbows under your shoulders;
- Lock in this position.
Hold out for at least one minute. You can start with 30-45 seconds. It is enough to do three approaches on a daily basis.
Properly made strap simultaneously uses the muscles of the abdomen, back, arms and legs
During the exercise, the muscles begin to burn and tremble: no need to be afraid, this is normal.
When you are well accustomed to the plank and you will just keep in this position, begin to straighten your arms: palms should be placed under the shoulders. To complicate the exercise, lift the arms and legs alternately upwards, trying to lock in this position for as long as possible.
The bar is heavily loading the spine, so this exercise should be abandoned for people who suffer from back pain.
Tip! While doing the strap, focus on your inner feelings: feel how your abs muscles work, try not to bend your back. If the plank is too hard for you, do not lift your knees off the floor first.
It may seem that the rope can not affect the presence of the sides and tummy. However, it is not. Skipping is one of the most effective home cardiovascular machines. Jumps will quickly force your breathing to become more frequent, a greater amount of oxygen will begin to flow into the tissue, thereby burning off excess fat. Remember: without cardio exercises for the press will not bring any visible effect: your thin waist will be “masked” by the fat layer.
Jumps will quickly force your breathing to become more frequent, a greater amount of oxygen will start to flow into the tissue, causing excess fat to burn
Jump rope rather quickly trains the respiratory system. Start with fifty jumps a day, gradually increasing their number. After a couple of months, you can jump without stopping for ten to fifteen minutes. With cardio training you should start your home training, they also need to finish it. In addition, the skipping rope will allow you to form beautiful calf muscles and tighten the buttocks.
However, there are contraindications to the rope:
- Diseases of the cardiovascular and respiratory systems;
- Bronchial asthma;
- Diseases of the musculoskeletal system.
Be careful: during exercises with a skipping rope, the spine is subjected to quite serious loads, so if you feel pain, the rope is not for you! Before jumping, do a few squats to stretch your knees.
Tip! You only need to jump in the shoes, it is desirable that these were sports sneakers. Otherwise, you can not only damage the feet, but also inflict a rather painful blow to yourself.