Exercises for slimming the abdomen and sides

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

Twisting

10 repetitions

  1. You should lie on your back and bend your knees, keep your feet on the floor.
  2. Hands behind the head.
  3. Inhale, then tear the upper body off the mat along with exhalation.
  4. When inhaling, lower back down.
correct and incorrect twisting exercise technique

Pictured: correct twisting technique.

twisting exercise for slimming 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 lifted so that the hips are at a 90-degree angle with the floor.
  4. Raise your lower back, bringing your knees towards your chest.
  5. On inhalation, the legs remain on the floor, and on exhalation, they are torn off the surface.

10 repetitions.

reverse crunch technique

Pictured: reverse crunches on an incline bench.

reverse crunch exercise for slimming the abdomen and sides

In the photo: reverse crunches on the press.

Oblique twists

The exercise resembles a twist, but the shoulders are involved.

  1. Lie on the floor, legs bent, do not touch the floor.
  2. Raise the upper body along with the turn of 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 twisting exercise for slimming the abdomen and sides

In the photo: oblique twists on the press.

Twisting with raised legs

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

10-15 repetitions in three sets.

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

In the photo: crunches with raised legs on the press.

Side crunches

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

10-12 repetitions.

exercise lateral twisting for weight loss of the abdomen and sides

In the photo: exercise lateral crunches on the press.

Twisting "bike"

  1. The exercise is performed lying on your back, hands behind your head.
  2. Raise your legs, bent at the knees.
  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 reps in two sets.

twisting exercise bike for slimming belly and sides

In the photo: twisting the bike on the press.

Swivel plank

In addition to the abdominal muscles, the exercise develops the back muscles and on the hips.

  1. Stand in a plank position, leaning on your knees and elbows.
  2. The neck is in line with the spine.
  3. Raise your knees, transferring the load to the toes of your feet.
  4. Try to hold on for half a minute. Breathing is normal, without delay.
  5. Make a plank on both sides.
exercise plank with a twist of the body for slimming the abdomen and sides

In the photo: a plank with a turn of the body.

Reversal plank

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

In the photo: a plank with a turn of the hand.

Lunges with turns

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

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

15 reps on each leg.

exercise plank with a turn of the arm for weight loss of the abdomen and sides

In the photo: lunges with turns.

Side bends

  1. The exercise is performed while standing, legs together, arms straight, folded over the head.
  2. Tilt your torso to the side until it stops, feeling the stretch on the opposite side. Hold for 15 sec.
  3. Bend over to the other side.

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

exercise inclinations of the body with dumbbells for slimming the abdomen and sides

In the photo: body bends with dumbbells.

Exercise vacuum

Exercise helps to strengthen the abdominal muscles, is performed while focusing on breathing.

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

15 repetitions 2-3 times.

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

In the photo: exercise vacuum for the press from Arnold Schwarzenegger.

Raising your legs on a chair

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

15 repetitions.

Exercise lifting the legs on a chair to lose weight on the abdomen and sides

In the picture: raising the legs on the chair.

Walking

Those who have recently begun to get in shape should supplement the set of exercises with walking. It is enough to walk at least half an hour a day for changes in the whole body to begin. This strengthens the heart muscle.

Jogging

After mastering brisk walking, you can gradually switch to jogging. Then calories will be burned better, physical health will improve.

Run

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

Cardio workout

Cardio is considered to be one of the most successful ways to burn calories. They help to remove belly fat. To get a quick result, you need to perform the whole complex every other day for half an hour. This will help reduce stress and restore health.

Swimming

It helps to keep the body in good shape. It is even more powerful than cardio training. It is worth starting to swim 1-2 times a week. The load should be gradually increased.