Exercises for weight loss of the abdomen and sides

28 May 2025

The slim waist is the ideal that many women strive for.The constitution of everyone is different and if one girls have to do almost nothing to maintain shape, then others have to apply titanic efforts to lose weight at least a few centimeters. In order to remove unnecessary deposits and find a wasp waist, you do not need to go to the gym.There are various exercises for weight loss and sides at home that will help to achieve the desired result.

The structure of the abdominal muscles

The muscles of the press are divided into four main muscles: Read more: How to pump the side press.

The straight muscle of the abdomen.Attached to the cartilage of the ribs V-VII, the mucosal process of the sternum and the pubic bone;
The outer tilted muscle of the abdomen.Attached to the shameful symphysis, the iliac comb and the outer surface of the ribs V-XII;
The internal tilted muscle of the abdomen.It is attached to the cartilage of the lower ribs and the iliac comb.
The transverse abdominal muscle.At the bottom, it is attached to the ridge of the iliac bone as well as to the lateral third of the inguinal ligament.

The straight muscle of the abdomen

It is a long muscle that refers to the anterior wall of the abdominal cavity.It originates near the pubic comb and reaches to the tip of the abdomen, attaching there to the ribs and sternum.The muscle fibers are interrupted by a 3-4 transverse tendon, which contributes to the formation of the "cubes" of the stomach press.The functions that the rectal muscle of the abdomen perform can be attributed to the bending of the torso forward and the thrust of the ribs down, as well as lifting the pelvis with a fixed breast.

The sloping muscles of the abdomen

On both sides of the human body are the sloping muscles of the abdomen, the main function of which are the turns of the body.The oblique abdominal muscles are divided into external and internal.The inner muscles are deep enough - they pass from the pelvis to the sternum.The outer muscles are located under the skin above the inner muscles.With their help, the body is twisted and bending.Wrapping on the left side, it participates in the left outer, as well as the right internal muscles, while in the right side of the right side, the right outer and left internal muscles are included in the work.The hair muscles of the press and the transverse muscle of the abdominal cavity stabilize the spine, thus increasing inside -the abdominal pressure, which is why the healthy functioning of the spine itself is achieved, as well as the maintenance of the internal organs in the correct position.Hair muscles, like lumbar, are the muscles of stabilizers.Due to the strengthening of this muscle group, a beautiful posture and the normal functioning of the spine are preserved.All complex movements of the human body begin with the reduction of these and other abdominal muscles.The activity is then transmitted to other muscle groups.It is very important to pay due attention to the workouts to keep the press muscles in the tone, otherwise problems such as imbalance in the development of these muscles or asymmetry in the waist may.If the purpose for achieving a beautiful embossed press is impossible, it is impossible to exceed 1.5 cm. Physical activity should be directed to muscle hypertrophy and reducing fat cells located under the skin.

Outer

External sloping abdominal muscles are the largest and most distinct of all abdominal muscles.This muscle group is involved in the reversal of the body and its slopes forward.They also help to raise and transfer heavy objects to a person.

External sloping muscles

The external inclined muscles of the press originate on the outer surface in the lower ribs.There it has large teeth: the upper five are located in the muscle of the front gear, the lower three are in contact with the teeth, which are part of the widest spinal muscle.Near the cartilage of the ribs, the upper bundles of muscle are formed - they pass in a horizontal direction.Below are packages that pass from top to bottom.The most is pointed vertically down.

Internal sloping muscle

The main purpose of the internal sloping muscles is to bend the spine with their bilateral contraction.While with a single contraction, this muscle group, along with external sloping muscles, contributes to the rotation of the housing and the descent of the ribs.The internal tilted muscle starts from the intermediate line of the iliac comb, on the lumbosacral fascia and the lateral part in the inguinal package.The cartilage, which are located on the lower ribs, is attached to the rays of the fibers of the upper part of the inner sloping muscle (they pass from the bottom up).The lower bundles are pointed both up and down.They develop in wide aponeurosis along the contour, which is attracted to the pubic bone by cartilage X located on the rib.In addition, the lower rays of this muscle are included in the seminal cable, thanks to this the muscle that is responsible for lifting the testis in men is formed.

The transverse abdominal muscle

This muscle forms the third and deep layer of the muscles of the abdominal wall.It is important to note that the beams of the transverse abdominal muscles pass from the back and are located horizontally, around the waist.During the reduction, the transverse muscle reduces the size of the abdominal cavity, at the same time pulling the stomach, and also pulls the ribs to the midline.This muscle group forms an abdominal press.Thanks to the joint work, the abdominal muscles contribute to the bending of the body forward and from the side.In addition, they are responsible for turning the torso to the sides around the longitudinal axis.

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

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

Reducing the use or complete exclusion for a long period of time from the daily diet of fast carbohydrates (products containing sugar and bakery products).
Preparation of salt -free dishes (or with a small amount of it) because of the ability of sodium chloride to retain the fluid, leading to swelling.
Fraction power in small portions (up to two hundred grams, five to six times a day).
Daily use of about two liters of clean rather than boiled water, helping to improve metabolism.This is an important factor for weight loss.
Replacing all fatty foods with the lowest foods.Prepare varieties with low fat from fish, birds, beef, veal.Give preference to rabbit meat.
The right choice of cooking method is cooking, extinguishing, use of a double boiler, electric furnaces.

The most effective exercises for weight loss and sides

This is the best set of exercises that will help to do a flat stomach at home, as it consists not only of twisting the press, but also includes intense exercises that contribute to the rapid burning of fat not only on the stomach.But you need to clearly understand that the effect will be the stronger and more noticeable, the more effort you are making and more firmly approach the issue of fat burning.

Twist

There are no popular movements from pressing the press.It is not the most effective, but it will help you strengthen the muscles of the bark if you combine it with the right diet and in a short time you will see the results.Lie on the rug face up.Bend your knees, your legs should be on the floor with the entire surface.Make your hands behind your head.Inhale deeply and tear the upper body off the floor.Exhale when you rise.Inhale when you get back in the starting position.Take a breath when you lower your body to the floor.Do 10 reps and then repeat in 2-3 approaches.

Sloping

The movement is very similar to ordinary twisting, but here you will have to turn one shoulder to the other.Lie on the carpet, take your hands by the head.Bend your knees so that your feet do not touch the floor.Raise the upper body, as with ordinary twisting, turning the right shoulder to the left.The left side of the body should be on the floor.Repeat the movement for the other side.Turn left in the shoulder to the right without tearing the right side of the body from the floor.Do 10-12 reps.

Press the side muscles of the abdomen:
Place the rug on the floor and lie on it aside.
Exhaust one hand in front of you - you will rest against her.
Bring the other hand to the head so that the elbow looks up to the ceiling.
Start lifting your torso and legs up at the same time, then lower it.When you lift your body, take a breath when you lower - exhale
Make the side muscles of the abdomen 10 times 3 approaches.
Press the abdominal muscles of the rectus:
Lie on the floor on your back.
Bring your hands to your head.
When you inhale, start lifting your body when you exhale - to let it go.
This exercise should be performed with a rounded back, as if to twist the stomach.
When lifting your body, you need to exhale.
Do not rush, you should feel the abdominal muscles work.
Make the press about 10 times in 3 approaches.
Mill:
Starting position - leg shoulder - width away, back is straight.
The exercise is done with straight legs and hands.
Tilt the body forward and remove first with one hand down, then with the other.
During the exercise, follow your breath
Make the mill about 20 times a few approaches.
Planck:
Lower your elbows to the floor.Take such a position that the body is perpendicular to the floor.
The back is straight, the legs are uniform, the head is at the same level with the spine.
In this position, try to last for about a minute.
In the future
Do not be disturbed that the body shakes because all muscle groups are involved in this exercise.
When performing the bar, do not lower your pelvis, hold right for the end of time.
"Bicycle".

Starting to perform, you have to take the right position - lying down, your back should fit tightly to the floor, remove your arms behind your head, bend your legs at your knees, forming an angle equal to 45 degrees.Performance technique.At a distance of 50 cm from the floor cover, lift your legs after bending your knees before and start twisting the imaginary pedals.Perform unbroken, scrolling at least 15 times into 1 approach.Make a total of 3 or 4 approaches.

Exercise with a hoop.

It is better to buy a shell larger (2 kg or more).When twisted, the stomach must be tense.The duration of implementation is recommended for 1 hour or more with a small vacation, which is no longer than 3 minutes.By performing the following type of exercise, you should take the position of standing, placing a small foot on the side, press your palms to the waist.It is important to hold the position of the body directly, pressing your feet tightly to the flooring.Technique: To make deep inclinations on the side of alternation.

Tilt with dumbbells:
Take dumbbells weighing 2 kg over both hands.
Starting position - leg shoulder - width away, back is straight.
Start stretching with one hand from the dumbbells on the side, return and lean the other way.Make slopes several times.
Over time, the weight of the dumbbells can be changed.
This exercise can be done with one hand: tilting the body on the side, the other hand is given behind the head.

A set of weight loss exercises and sides

Lie on the floor, arms outstretched.Do the exercise slowly, making sure that the shoulder blades fit tightly to the carpet.At the same time, lift your legs upright and then lower them to the right.Without touching their horizontal surface, inhale deeply and return to your original position.Make two approaches 10 times for each country.
Starting position: lying on the back with your hands stretched on the body.The legs are bent in the knee joints, compressed together, the legs stand on the floor.Take a deep air and at the same time start to lift the pelvis above the floor very smoothly, then the spine.At the same time, slowly take your hands behind your head.Hold your breath and slow down for a second.During exhalation, return to I. p.And so 10 times.
In the lying position on your back, place a small roller under the pelvic belt.Discard the smooth hands behind your head so that they lie with your palms up.Smoothly lift your left leg vertically.Find in this position for half a minute.Follow your breathing: it should be even and deep.Returning to the original position, do the same with the other leg.You have to do this exercise in total 30 times.
Sit on the carpet and take a little weight.Straighten your back, pull your belly and slightly bend your knees.Contact from left to right, not for a second, without relaxing the muscles of the press.Make at least 2 approaches ten times for each country.Breathing all the time should be beaten and deep.
Put your feet shoulder -width off and sit on your toes.Place your palms on the floor and tighten the navel.Turning the body to the left, pull the flat right leg as shown in the photo.Returning to the starting position, you quickly change your leg.The minimum number of approaches is three and the number of repetitions is 10 for each limb.
The initial posture: Leave the outstretched arms on a towel, bent knees stand on the floor.Lower the shoulder belt down and pull the stomach tightly.Slowly advance your hands forward.Do this until you touch the floor with your chest, do not let the lower back and follow the rights on the back.Return to the starting position, fulfill completely relaxing.You need to perform this exercise at least 20 times, breaking them into several approaches.

Running on a spot in weight loss and sides

Running with high hip lifts -lift your hips as high as possible to your chest, as often as possible, replacing your feet."Teady the legs" - running in a place with a bending of the legs in the knee when the leg reaches almost the butt.Jumping.Kraki together, arms along the body.Distribute your legs with a jump, while lifting your arms to the side of your head.Route to starting position with jump.Elevators.You can choose a chair, a bed or something as an item.Rising on it with the right leg, we go down with the same leg.Make two approaches 10 times for each leg.Cardio training should either enter the heating or complete the power (20-30 minutes).