Exercises for weight loss of the abdomen and sides

28 May 2025

A thin waist is the ideal that many women strive for.The constitution of everyone is different, and if one girls need to do almost nothing to maintain a form, then others have to apply titanic efforts to lose weight in the waist, at least a few centimeters. To remove unnecessary deposits and to find a wasp waist, it is not necessary to go to the gym.There are different exercises for losing weight 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 V-VII ribs, the mucous process of the sternum and the pubic bone;
The outer oblique muscle of the abdomen.Attached to the pubic symphysis, the iliac crest and the outer surface of the V-XII ribs;
The inner oblique muscle of the abdomen.It is attached to the cartilage of the lower ribs and the iliac crest.
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

This is a long muscle, which relates to the front wall of the abdominal cavity.She originates near the pubic crest and reaches for the top of the abdomen, attaching there to the ribs and the sternum.Muscle fibers are interrupted by 3-4 transverse tendon jumper, which contributes to the formation of the "cubes" of the press on the stomach.The functions that the rectus muscle of the abdomen performs can be attributed to the bending of the torso forward and the thrust of the ribs down, as well as the lifting of the pelvis with a fixed chest.

The oblique muscles of the abdomen

On both sides of the human body are the oblique muscles of the abdomen, the main function of which is the turns of the body.The oblique abdominal muscles are divided into external and internal.The internal muscles are deep enough - they pass from the pelvis to the sternum.The external muscles are located under the skin above the inner muscles.With their help, the body is twisted and bend.Twisting to the left side, the left external, as well as the right inner muscles, is involved, while when twisting to the right side, the right external and left inner muscles are included in the work.The oblique muscles of the press and the transverse muscle of the abdominal cavity stabilize the spine, thereby increasing intra -abdominal pressure, due to which the healthy functioning of the spine itself is achieved, as well as maintaining the internal organs in the correct position.The oblique muscles, like the lumbar, are stabilizers muscles.Due to the strengthening of this muscle group, 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.After that, activity is transmitted to other muscle groups.It is very important to pay due attention to the training to maintain the muscles of the press in tone, otherwise problems such as an imbalance in the development of these muscles or asymmetry in the waist can arise.If the goal of achieving a beautiful embossed press is impossible, it is impossible for the fat layer to exceed 1.5 cm. Physical activity should be aimed at muscle hypertrophy and the reduction of fat cells located under the skin.

External oblique muscle

The external oblique abdominal muscles are the largest and most prominent of all the abdominal muscles.This muscle group is involved in turning the body and its inclinations forward.In addition, they also help to raise and transfer heavy objects to a person.

External oblique muscles

The external oblique muscles of the press originate on the outer surface in the lower ribs.There she has large teeth: the upper five are located in the anterior gear muscle, 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 muscles are formed - they pass in the horizontal direction.Below are bundles that pass from top to bottom.The lowest is directed vertically down.

Inner oblique muscle

The main purpose of the internal oblique muscles is the flexion of the spine with their bilateral contraction.Whereas with one -sided contraction, this muscle group, together with outer oblique muscles, contributes to the rotation of the housing and lowering the ribs.The internal oblique muscle begins from the intermediate line on the iliac crest, on the lumbosacral fascia and on the lateral part in the inguinal bundle.To the cartilage, which are located on the lower ribs, the beams of fibers of the upper part of the inner oblique muscle are attached (they pass from the bottom up).The lower bundles are directed both up and down.They develop into wide aponeurosis along the contour that is drawn to the pubic bone from the cartilage X located on the rib. In addition, the lower beams of this muscle are included in the seed cord, thanks to this, the muscle is formed, which is responsible for raising the testicle in men.

The transverse abdominal muscle

This muscle forms the third and deepest layer of the muscles of the abdominal wall.It is important to note that the beams of the transverse abdominal muscles pass from behind and are located horizontally, around the waist.At the time of reduction, the transverse muscle reduces the size of the abdominal cavity, at the same time pulls up 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 bending the body forward and to the sides.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 losing weight, be sure to start with a radical change in the diet.Remember - a successful correction of a figure is impossible without fulfilling this important condition.Power rules for effective weight loss:

Reducing use or complete exclusion for a long period of time from the daily diet of fast carbohydrates (sugar -containing products and bakery products).
Preparation of dishes without salt (or with a small amount of it) due to the ability of sodium chloride to retain the liquid, which leads to swelling.
Fractional power in small portions (up to two hundred grams, five to six times a day).
Daily use of about two liters of clean, not boiled water, helping to improve metabolism.This is an important factor for weight loss.
Replacing all fatty foods with the most low -fat foods.Prepare low -fat varieties of fish, birds, beef, veal.Give preference to rabbit meat.
The right choice of the cooking method is cooking, extinguishing, the use of a double boiler, electric furnaces.

The most effective exercises for losing weight and sides

This is the best set of exercises that will help to make a flat stomach at home, because it consists not only of twisting on the press, and it 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 efforts you make and the more comprehensively approach the issue of fat burning.

Twisting

There are no popular movements than twisting on 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, the feet should be on the floor with the entire surface.Make your hands behind your head.Inhale deeply and tear off the upper body from the floor.Exhale when you rise.Inhale when you fall back into the starting position.Take a breath when lower the body to the floor.Make 10 repetitions, and then repeat in 2-3 approaches.

Oblique twisting

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

Press on the lateral muscles of the abdomen:
Lay the rug on the floor and lie on it sideways.
Exhaust one hand in front of you - you will rest against it.
Bring the other hand by the head so that the elbow looks up at the ceiling.
Start lifting the torso and legs up at the same time, then lower it.When raising the body, take a breath, when lowering - exhale
Make the side muscles of the abdomen 10 times 3 approaches.
Press on the rectus abdominal muscles:
Lie on the floor on your back.
Bring your hands by the head.
When inhalation, start lifting the body, when exhaling - to let it go.
This exercise must be done with a rounded back, as if twisting the stomach.
When raising the body, you need to make a loud exhale.
Do not rush, you should feel how the abdominal muscles work.
Make the press about 10 times in 3 approaches.
Mill:
Starting position - legs shoulder -width apart, back is straight.
Exercise is done with straight legs and hands.
Tilt the body forward and wave first with one hand down, then with the other.
During the exercise, follow your breath
Perform the mill about 20 times several 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 even, the head is on the same level with the spine.
In this position, try to hold out for about a minute.
In the future, time can be increased
Do not be embarrassed that the body shakes, because all muscle groups are involved in this exercise.
When performing the bar, do not lower the pelvis, hold exactly until the end of the time.
"Bike".

Starting to perform, you need to take the appropriate position - lying, the back should fit tightly to the flooring, remove the arms behind the head, bend the legs at the knees forming a corner that will be equal to 45 degrees.Technique of execution.At a distance of 50 cm from the floor covering, lift the legs, having previously bended at the knees, and begin to twist the imaginary pedals.Perform non -fast, scrolling at least 15 times in 1 approach.Make a total of 3 or 4 approaches.

Exercise with a hoop.

It is better to purchase a shell more weighty (2 kg or more).When it is twisted, the stomach should be tense.The duration of execution is recommended from 1 hour or more with a small vacation not exceeding 3 minutes.Performing the following type of exercise, you need to take the position of standing, placing a little leg to the sides, press your palms to the waist.It is important to hold the position of the body directly, pressing the feet tightly to the flooring.Technique: to make deep inclinations from side to side alternately.

Tilts with dumbbells:
Take dumbbells weighing 2 kg and above in both hands.
Starting position - legs shoulder -width apart, back is straight.
Start stretching with one hand from the dumbbells to the side, return and lean the other way.Make tilts several times.
Over time, the weight of dumbbells can be changed.
This exercise can be performed with one hand: tilting the body to the side, the other hand is given behind the head.

A set of exercises for losing weight and sides

Lie on the floor, arms outstretched.Do the exercise slowly, making sure that the shoulder blades fit tightly to the rug.At the same time, raise your legs upright up, and then lower them to the right.Without touching their horizontal surface, inhale deeply and return to their original position.Make two approaches 10 times for each side.
Starting position: lying on the back with hands extended along the body.The legs are bent at the knee joints compressed together, the feet stand on the floor.Take a deep breath and at the same time begin to very smoothly lift the pelvis over the floor, and 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 and.p. And so 10 times.
In a lying position on your back, put a small roller under the pelvic belt.Throw out the smooth hands behind the head so that they lay with your palms up.Smoothly lift the left leg vertically.Locate in this position for half a minute.Follow your breathing: it should be even and deep.Returning to the initial position, do the same with the other foot.In total, you must do this exercise 30 times.
Sit on the rug and pick up a small weight.Straighten your back, pull your stomach and slightly bend your knees.Contact weight from left to right, not for a second without relaxing the muscles of the press.Make at least 2 approaches ten times for every side.Breathing all the time should be unhurried and deep.
Place your feet shoulder -width apart and sit on your toes.Put your palms on the floor and tighten the navel strongly.Turning the body to the left, pull out 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 pose: outstretched hands rest on a towel, bent knees stand on the floor.Lower the shoulder belt down and tightly pull the stomach.Slowly advance your arms forward.Do this until you touch the floor with the chest, do not let go of the lower back and follow the straightness of the back.Return to the starting position, perform completely relaxing.You must perform this exercise at least 20 times, breaking them into several approaches.

Running in place when losing weight and sides

Running with high hip lifts - raise the hips as high as possible to the chest, as often as possible replacing your legs.“Heaty the legs” - running in place with flexion of the leg in the knee, when the foot reaches almost the buttocks.Jumping.Legs together, arms along the body.Distribute your legs with a jump, at the same time raising your arms to the sides to a position above your head.Route to the starting position with a jump.Lifts.You can choose a chair, bed or something else as an object.Rising on him with the right foot, we go down with the same leg.Perform two approaches 10 times for each leg.Cardio training should either enter the warm-up, or complete the power (20-30 minutes).