The flanks and abdomen are favorite places for fat cells to accumulate.Losing weight in this area of the body is quite difficult, but it can be done.You need to choose the right exercises and follow the tips given in this article.By the way, most of these exercises can be done at home, without using exercise equipment.
To choose the right exercises, you need to know which muscles are located in this area of the body.The abdomen and sides are formed by the following muscles.
- External bevel.It goes from the lateral surface of the ribs down and to the midline of the abdomen.Bending over, taking turns and bending over.
- Internal bevel.Located under the exterior.It comes from behind the iliac crest and is fan-shaped along the midline.Bending, twisting, tilting.
- Transverse.In.Run from the inside of the ribs from the back to the front and to the midline.Tightens the stomach, takes part in twisting.
- Straight.Run from the sternum down on either side of the midline.Divided by a jumper into independently contractible segments.Bend forward.
The best abdominal exercise
The main exercises that give a toned stomach are: crunches, leg lifts and planks.
Crunch
Can be done at the beginning and end of exercise.Do 15-20 repetitions in 3 sets.The main thing is that the back should be bent, not straight.You can use weights, dumbbells, barbell discs, etc.
Rectus muscle works.At home, you can use an ironing board for this.The more the board is tilted, the more energy is required to perform the exercise.
Lie upside down on a bench, feet behind the bench, knees bent.Raise your body towards your feet, trying to press into your hips.The back is rounded.You can lower your back completely to the board or not completely.
The rectus rectus muscle works, as well as the external oblique muscles.Lie on the floor, lift your legs and place them on a bench (chair).Lift your body, try to touch your head to your knees.Round your back as much as possible.You can lower yourself completely or without touching the floor.Arms crossed or behind head (heavier option).
Another option: on the floor with legs extended and knees bent.The mechanism is the same: rotate, try to reach your knees with your forehead.
The rectus muscles work, as well as the gluteal, external oblique, and back muscles.There are several options for implementation.You can stand on the floor, lean forward as much as possible and place your roller on the floor.Tighten your muscles, roll the roller towards your feet, then back.
Another option for starting position.Kneeling, rest your roller on the floor.Lift your legs up.Move the roller toward your knees, contracting the muscles.
Lift Legs
When doing exercise, the rectus muscle is working.Repeat 10-15 times, do 2-3 approaches.
The easiest climb.Lie on your back, clasp your hands, bend your legs slightly.The more your legs are bent, the easier it is to do and the less the load.You can raise your pelvis and hold for a few seconds.
Another option: lie on an inclined surface (head up).
Sit down.Lift your legs, try to turn.Chest and legs move towards.Legs are slightly bent, do not straighten completely and do not touch the floor.
The best exercises for the sides
Let's consider some effective exercises in which the oblique muscles are put to work.It should be done 15-20 times / 2-3 approaches.
Ideal exercise for the waist.Lie on your side.Stretch the arm that you are lying along the floor forward, leaning on it.Place your other hand behind your head (place behind your head).Bend the leg that is on the floor slightly;others, on the contrary, straighten.Twist, bring your elbows to your knees.
Place the stick on your shoulder from behind and hold it with your hand at the end.Turn your body left and right.The head does not move, neither does the pelvis.Do rotation for 2-3 minutes.
Stand up straight, spread your feet wider than your shoulders.Place your arms along your body.When bending to the side, do not move the pelvis.The dumbbell should be in the hand where the bend is made.You can raise your arms with one dumbbell up.
Plank exercise: how to do it right
Very effective exercise.It has an effect on several muscle groups.Promotes fat burning, especially when alternating with dynamic exercise.Execution time: from 10-15 seconds to two minutes.
There are many ways to make a board.When performing it, the back should be straight, hands tight under the shoulders.All options include contraindications: you can not do planks if you have diseases of the shoulder joints, arms, or lower back.
Lie on your stomach.Place your palms under your shoulders and place your toes on the floor.Straighten your arms, lift your body off the floor.Lean only on your palms and feet.The body should be completely on the floor.You cannot fully straighten your arms and lean on your elbows.
Options:rest your hands or feet on the fitball, bend your knees and lean on your knees, lift or move one leg to the side, stretch your arms forward or to the side, simultaneously extend your arms and lift your legs, etc.You can do an inverted plank: rest on your palms and heels, your body is raised on the floor, your face is turned.
Tips for successful weight loss
You will get results faster if you follow the tips below.
While doing gymnastics for the sides and stomach, add exercises for other muscles.This will increase blood flow in other parts of the body and will promote rapid fat breakdown.
Taking L-carnitine before exercise will have a very good effect.This amino acid captures fat that enters the bloodstream from fat cells during exercise.By itself, it cannot enter the cellular mitochondria to be broken down and, after "circulating" throughout the body, it returns to the place of deposition.
L-carnitine does not give him such an opportunity and "accompany" him to the place of decay.Energy is released, which gives strength to perform a large number of repetitions.
When losing weight on your stomach and sides, you need to eat little and often.This will cause a more intense metabolism, and food will no longer be stored "in storage."
Don't get carried away with your daily exercise.It is enough to exercise 3-4 times a week.Do not lift heavy loads immediately.Remember the saying: "The slower you go, the farther you will go."Be beautiful!