Exercises to slim the abdomen and sides

To get a beautiful belly without leaving home, special exercises will help. But the result will only be achieved when the exercises are done regularly and adequate nutrition is added to it. Below is a description of how to do each exercise individually.

Twist

10 reps

  1. You should lie on your back and bend your knees, keeping your feet on the floor.
  2. Hands behind your head.
  3. Inhale and then pull the upper body off the mat along with the exhalation.
  4. As you inhale, lower your back.
correct and incorrect torsion exercise technique

In the photo: correct torsion technique.

twisting exercise to slim the abdomen and sides

In the photo: twisting exercise for the press

Reverse crunches

  1. Lie on your back with your legs bent, as in the first exercise.
  2. The arms are along the body.
  3. The legs should be raised so that the hips are at a 90 degree angle to the floor.
  4. Lift your lower back, bringing your knees towards your chest.
  5. On inhalation, the legs remain on the floor and, on exhalation, they are pulled off the surface.

10 repetitions.

reverse milling technique

In the photo: reverse push-ups on an inclined bench.

reverse crunch exercise to slim the abdomen and sides

In the photo: reverse press-ups.

Oblique twists

The exercise feels like a twist, but the shoulders are involved.

  1. Lie on the floor with your legs bent, do not touch the floor.
  2. Lift your upper body along with the right shoulder to the left. The left side of the body touches the floor.

10-12 repetitions in one direction and the other.

oblique twist exercise to slim the abdomen and sides

In the photo: oblique push-ups in the press.

Cheering with legs raised

  1. Lie on your back, with your legs extended and crossed.
  2. Make movements similar to the "Twist" exercise.
  3. On inhalation, lower your body and cross your legs, while exhaling - raise.

10-15 repetitions in three sets.

twisting exercise with legs raised for weight loss of the abdomen and sides

In the photo: sit-ups with legs raised in the press.

Side crunches

Same as oblique twists, but lift your right leg along with the movement of your left shoulder to the right, and your left leg along with the movement of your right shoulder to the left, respectively.

10-12 repetitions.

exercise lateral torsion for weight loss of the abdomen and sides

In the photo: exercise lateral push-ups on the press.

Cheering "bicycle"

  1. The exercise is performed lying on your back, with your hands behind your head.
  2. Lift your legs, with your knees bent.
  3. Pull one knee towards your chest, trying to reach the opposite elbow.
  4. Extend the leg while simultaneously pulling the other leg to the chest and trying to reach the opposite elbow.

10-12 repetitions in two sets.

torsion exercise bike to lose belly and sides

In the photo: turning the bike on the press.

Swivel board

In addition to the abdominal muscles, exercise develops the muscles of the back and thighs.

  1. Stay in a plank position, resting on your knees and elbows.
  2. The neck is aligned with the spine.
  3. Lift your knees, transferring the load to your toes.
  4. Try to hold for half a minute. Breathing is normal without delay.
  5. Make a plank on both sides.
Exercise board with a twist of the body to slim the abdomen and sides

In the photo: a board with body rotation.

Reversion board

  1. Lie on your side.
  2. Weight - on the leg and arm, which is 90 degrees with the floor.
  3. Place your other leg on the support leg, raise your hips.
  4. Hold for half a minute.
  5. Exercise on both sides.
exercise with lunges for weight loss of the abdomen and sides

In the photo: a board with hand turning.

Lunges with turns

If the press has not trained before, it is advisable to start with thrusts.

  1. Step forward with your leg bent. Feel how the back of your thigh stretches. The arms are raised parallel to the floor.
  2. Take a long step with the same leg, crouching down. The other leg rests on the back toe. The back is straight.

15 repetitions on each leg.

Exercise board with a back of the arm to slim the abdomen and sides

In the photo: lashed in turns.

Side curves

  1. The exercise is performed standing up, legs together, arms outstretched, bent over the head.
  2. Tilt your torso to the side until it stops, feeling the stretch on the opposite side. Hold for 15 seconds.
  3. Bow to the other side.

When 15 sec. will be given easily, increase the time.

exercise body inclinations with dumbbells to slim the abdomen and sides

In the photo: curves of the body with dumbbells.

Exercise vacuum

The exercise helps to strengthen the abdominal muscles, it is performed with a focus on breathing.

  1. Stay on all fours.
  2. Inhale with a relaxed stomach.
  3. Exhale and contract your stomach. Hold for 15 to 30 seconds.

15 repetitions 2-3 times.

exercise the vacuum for the press by losing weight on the abdomen and sides

In the photo: a vacuum exercise for Arnold Schwarzenegger's press.

Raising legs on a chair

  1. Sit in a chair, with your back straight, your shoulders straight, your arms supported at your sides.
  2. Breathe in.
  3. Exhale, raise your knees almost to your chest. Hold for 5 to 10 seconds, keep your back straight.

15 repetitions.

Do leg lifting exercises on a chair to lose weight on the abdomen and sides

In the photo: lifting the legs of the chair.

Walking

Those who have started to get in shape recently should complement the set of exercises with walking. Just walk at least half an hour a day for the changes in your entire body to begin. This strengthens the heart muscle.

Cooper

Once you have mastered brisk walking, you can gradually switch to running. Thus, calories will be burned better, physical health will improve.

Run

Running a few times a week at different speeds will help increase your positive results and diversify your workouts.

Cardio workout

One of the most effective ways to burn calories is cardiovascular training. They help to remove belly fat. To get a quick result, you need to perform the entire complex every other day for half an hour. This will help to reduce stress and restore health.

Swimming

Helps to keep the body in good shape. It is even more powerful than cardiovascular training. It is worthwhile to start swimming 1-2 times a week. The load must be increased gradually.