Exercises to lose weight on the abdomen and side

Belly is a problem for all people who lose weight or dream of losing weight. Fortunately, it is not at all difficult to eliminate belly fat with the help of a diet and a set of simple exercises, presented below in photo and video format.

You can do endless crunching, pump up your belly, but without a weight loss diet on the side, weight loss won't work. Proper nutrition is a huge plus for achieving results.

Warm up

Each exercise should begin with a five-minute warm-up. This can be a rope for jumping, hoop, running and squatting on the spot, bending to the sides, etc. The main thing is to warm up the muscles and joints, to disperse the blood and to prepare mentally for the upcoming stress.

Then we move on to simple weight loss exercises at home. For the first few weeks, try not to change the order of the exercises and do everything strictly according to the instructions. If you can't do the necessary repetitions, don't get discouraged. After two or three workouts you will master them.

Stop fooling yourself

Before I read further, I will ask you 1 question. Are you still looking for a working diet or a magic weight loss pill?

I'm in a hurry to disappoint you, there is NO DIET to help you lose weight for a long time.

And all "weight loss products" advertised on the Internet are a complete scam. Marketers just make a lot of money from your naivety.

Practice pictures

Exercise 1: Alternate leg lift.

Exercise alternately lifting your legs

Lie on the floor with a blanket or rug underneath. Lift your legs up as shown in the photo. Then lower your left foot without touching the bottom of the floor and raise it to its original position. Then do the same with the right leg, etc. Continue the abdominal weight loss exercise for 45 seconds.

Training area: upper and lower abdomen.

Exercise 2: Lying on the floor crunchy.

Exercise lying on the floor

Take position 1, as shown in the photo above, with your hands behind your head and your legs bent at the knees. Then we start twisting successively to the right and left. At the top of the exercise you should touch the back of the thigh with the palm of your hand. We do it 20 times in each direction.

Exercise 3: Keep burning the sides.

exercise for lateral weight loss

The following side weight loss exercises are very effective and, despite the obvious difficulties in performing them, are easily performed at home.

Take the first position as in the picture, fold your right arm at the elbow and place it on the right side. This exercise requires extreme concentration and tension in the abdominal and lateral muscles. Once you are in the correct position, start moving your waist up and down, trying not to weaken your stomach at the lower point. After 20 repetitions, turn to the other side and do the same.

Exercise 4: Side turns.

Practice side turns

This is similar to the classic home belly exercise, but is complicated by crunching at the top of the repetition and stiffness of the core. It perfectly grips the upper abdomen and hair - ie these same unfortunate sides. The force required to keep the torso in a 45-degree position adds extra static load.

Take a starting position with your hands in front of you as shown in the picture. Then start turning the body in both directions, holding at the same angle to the horizon: 25 repetitions in each direction.

Exercise 5: Swinging the abdomen with raised legs.

Practice swinging the press with your legs raised

Here we will train the lower and upper abdomen, followed by fat destruction and weight loss. Quite an effective lesson, performed on a shortened trajectory.

So, lifting your legs up, we take position 1. Stretch your arms in front of us and try to touch your legs 30 times, as shown in the picture. It's pretty simple.

Exercise 6: Alternate leg lift.

Exercise alternately lifting your legs

Again, there is nothing difficult in terms of performance, but unfortunately not everyone can perform the required number of repetitions for the first time. Keep your torso and legs in line and do not let your butt sag and touch the floor.

Exercise 7: Lift your torso and legs.

Exercise lifting the torso and legs

This is the most difficult, but also the most effective exercise for losing weight on the abdomen and sides. You can do this in two ways: lying on the floor, as shown in the photo, or sitting on a bench. We are considering an option that can be made at home, because not everyone has a store.

Lay on the floor as shown in the picture. Do not help your hands while moving, they just need to maintain balance. In the lower position, keep your feet in weight without touching the floor with your heels.

For those women who want to lose weight the fastest, I advise you to strengthen each workout as follows:

  1. turn on your favorite music so that the songs run one after the other without interruption;
  2. stand on the floor shoulder-width apart and hold your belt with your hands (to make the letter f);
  3. start vigorous alternate left and right turns during a song;
  4. then, without a break to rest, we press our fists to our chin and turn our body to the right and to the left, in the same way, until the song is over;
  5. is a very effective exercise for losing weight next to each other, which can be done twenty minutes or more after a workout and 45 minutes separately.

These simple movements can be done after each workout and every other day, at least 7 times a week. We recommend that you do basic workouts during the day.

We have reviewed the most effective exercises for losing weight on the abdomen and ears at the waist, which can be supplemented by you in the process of learning and gaining experience.

To improve results

Home exercises for weight loss on the abdomen and side along with diets give good results in a short time. However, there are some nuances that can enhance the effect of exercise and shorten the time to results.

  1. The best time to do cardio is in the morning before breakfast. Exercise requires energy, which is usually taken from the daily menu. In the morning, the stomach is empty and our body directly consumes fat on the sides and abdomen;
  2. Abdominal weight loss exercises should be intense, with an increase in heart rate. Pulse rate is an indirect indicator of intensity. For example, for a woman of 30 years of age and a resting heart rate of 65 beats per minute, the optimal weight loss heart rate is 109 beats per minute or 18 for 10 seconds. You can calculate your optimal heart rate using an online calculator;
  3. you have to sweat to lose weight. If you don't sweat, then you just don't improve and don't do the exercises intensely: it won't make sense;
  4. Abdominal weight loss exercises should be performed on an empty stomach and without drinking water. Strength or cardio training usually involves drinking plenty of water, but not in this case. The water will bubble unpleasantly in your stomach, distract you and prevent you from giving your best.
  5. skip dinner if you're studying in the evening. After exercise, the metabolism speeds up to an unprecedented level and everything that enters the stomach burns in this furnace. And if the stomach is empty, subcutaneous fat is consumed.

Drawing conclusions

We researched, researched a bunch of materials and most importantly tried most diets and weight loss drugs. The sentence is:

Diets give only temporary results immediately after stopping the diet - excess weight returns immediately.

Don't forget! THERE IS NO ONE DIET that will help you lose weight if you are prone to being overweight.

The new-fashioned weight loss products that fill the entire Internet didn't work either. As it turns out, all this is a scam of marketers who make a lot of money from the fact that you are misled by their advertising.