An effective set of exercises for weight loss in the stomach and sides.

5 June 2025

Losing weight for many is a difficult task that requires enormous expenses for time and strong willpower.For almost all the lost weight, however, weight loss in the stomach is the greatest difficulty.When a person successfully reduces weight, fat appears to go anywhere but not from the sides.Consider the exercises that will help remove the stomach at home.

Is it possible to quickly remove excess weight from the stomach and sides at home?

It seems that losing weight at home is an impossible task, it is necessary to attract many specialists: nutrition physiologist, trainer, masseur;Buy expensive food courses and training plans.In fact, if the problem is not in any illness, you can handle weight loss yourself by making certain efforts and using the knowledge that we will give you today.For effective weight loss at home, to form a narrow waist and flat stomach, the best option will be a combination of aerobic and anaerobic loads, that is, it is necessary to alternative strength and cardio training.In addition, 1-2 times a week, it makes sense to target pumping abdominal muscles.Thus, training at home for the purpose of losing weight should look like this:

2 times a week Cardio Training
2 times a week with power training
1-2 times a week pumping the press (separately or in a complex of both strength training and cardio)

And what kind of exercises are included in these types of training and how we perform them, we will describe detailed further.

Effective complex of gymnastics exercises for weight loss and sides

Let's start with the press.There are many exercises for pumping abdominal muscles.Some believe that some exercises are more effective than others, but in fact even give well -known and long exercises a good result if you do them regularly and observe the right technique.

Technology for twisting exercises

Repeat 20-25 times.3-4 approaches will be enough.The rise of the body lying on the back (for women and men) is lifting the case is an excellent exercise for the development and strengthening of the press muscles.Technique Exercise:

We lay down on your back.
We bend our legs in the knees and put the shoulders on the shore.The feet do not need to be torn off from the floor during the exercise (this often occurs because the legs act as a counterbalance and "try to help get up") so you can immediately arrange them: slide under the couch, ask someone to hold, etc.
We put our hands behind the head or cross on the chest.If you are a newcomer, your hands can be stretched behind your head and when you climb forward.
Note: You do not need to press your head or neck with your hands.
The back is tightly pressed to the surface.Minimize a natural deflection in the crucifix.
Take a deep breath and exhale with a round back, raise the body.
At the top you need to exhale as much as possible, the Muscles of the Sil Press and dwell for 2-3 seconds.
Then we go on inspiration and relax.

It is necessary to repeat 15-20 times, 3-4 approaches will be enough.Of course, the press muscles quickly adapt to any load, and this exercise must be performed in combination with others or replace periodically.Of course, for a beginner, this exercise represents a number of difficulties, so you can replace it with several simple options.

Lift the legs lying down (suitable for hot -op)

For example, twisting or lifting the case can be changed by lifting the legs that lie.This exercise allows you to pump the lower part of the rectus abdominis muscle.All exercises of lifting the legs will always be more difficult for the press than to vri or lift the upper body of the body technique:

We lay down on your back.The legs are extended.Hands along the case.
When he lifts his legs very often, he tries to take his back, then to minimize this phenomenon, put your hands under the buttocks and hold them there throughout the exercise.
We pull a deep breath and with an exhale we tear our legs from the floor.
We lift our legs to perpendicular to the floor, hold this position for a few seconds and begin slowly, feel the muscles of the stomach and lower our legs.
At the lower point, it is not recommended to touch the surface so that the load is constant.

For a beginner, such a method can seem quite complicated, so it makes sense to perform a -hour lift of the legs.With an exhale, raise one leg to the corner of 45-60 degrees, dwell and slowly lower it.As the first leg touched the floor, you can raise the second.Don't confuse this exercise with reverse twist.When we lift the legs, as we described above, we end the exercise with the perpendicular position of the legs on the floor.In reverse twisting at the top point, it is necessary to tear the buttocks from the floor and twist a little lower body.

Exercise to the press “Lokot-Colon”

There are two options for this exercise in the area with the studied muscles: the press's rectus and oblique muscles.As well as several options with different difficulties.Technique Exercise:

We lay down on your back.
We take the hands behind our heads.
The legs can be in one of the four positions: to be bent at the knees and stand on the floor or elongated to lie on the floor (light);lie on a tray (light);Or they can be kept in the air (complex).
The purpose of this exercise is to reach your knees with elbows.
At the same time, we are doing twisting both the case and the legs, that is, we strive to connect them in the middle.
If we work with straight muscles our task is to touch both elbows on both knees
Exercise for the press's rectus muscles
If we want to work out the sloping muscles, we should contact the opposite elbow and knee.
When we train the sloping and gear muscles of the press, it is necessary to touch the opposite elbow and knees
If the legs are on the hill, we make a turn to a greater extent to drive the upper part of the body, the lower part is firm, so the exercise is light and suitable for beginners.
Also a light option is when you lift your legs and put them on the floor again.
The most difficult option is when your legs are twisted with the body, that is, you pull them to you and just fix them, but do not touch the floor with your feet.

The number of repetitions from 15 to 25, 3-4 approaches will be enough.

Bar - Classic and Lateral

Exercise, according to research, is one of the top ten press exercises. Furthermore, for the oblique abdominal muscles, it appears most effectively.There are many options for the bar.We will consider two classic species - this is a classic bar and lateral.Both of these exercises can be performed in dynamics.For example, tighten your legs to your chest, lift your hand, legs, jumps and so on.

Classic bar.The line can be performed in three ways from the simplest to the hardest:

On outstretched hands.Starting with outstretched hands is a great opportunity for beginners
On the forearms.In the bar on the elbows it is a little more difficult to keep the straight body so it is better to work out the equipment in the bar on outstretched hands
On the palms (chatular of Dandasan).This position is borrowed from yoga.This is a complex option that is not always able to even fulfill it properly

Technique Exercise:

We lie down on the stomach.This is the starting position from which to stand in the position of the bar.But if it is very difficult for you, you can immediately stand into the bar from a practical position.
The legs are straight.
Put your feet on the socks.The closer the legs stand, the more difficult it is to perform the exercise.
We either rely on the elbows or in the palm.
We breathe and squeeze out with an exhalation to the required bar setting.
In this position you should stay from 20 seconds to several minutes.It all depends on your preparation.
It is important to monitor the body.Regardless of the rod where you stand, the whole body must be a smooth line: the stomach is tightened, the pelvis is not filled and lifted, the back is straight, the neck is relaxed.
Don't forget to breathe.Breathing should be even and calm.At least this should strive for.

Lateral bar

This exercise can also be performed:

On an extended arm.Sidebar on an extended arm
On the forearm.Sidebar on the elbow

Technique Exercise:

Lie down on the page.
A more complicated option is when one leg is on the other, but this method can seem very difficult for a beginner so you can put your feet nearby.
We get up on the elbow or on his outstretched arm and help us with the other hand.
Take a breath and grate the body from the floor with exhalation.You should only hold on to the foot (or two) and the load -bearing hand: neither the case nor the pelvis nor the legs must be in contact with the floor.
You also need to make sure the body is a straight line.
The supporting hand must be strictly under the shoulder.
We dwell in this position in the required time - also from 20 seconds to several minutes - and change the page.

The bar's exercise begins to be performed with the least time as possible, and every time they increase the time, adds 5-10 seconds.Thus, if you perform this exercise regularly when you easily reach several minutes in a month.The abdominal muscles quickly get used to the loads, so you have to strive to include different options for exercises, alternative and replace them in training, so you can achieve greater efficiency.

Cardio improvement to be done for weight loss

Cardio-training is a complex of exercises or an exercise for which our body requires a large amount of oxygen, increasing the heartbeat and breathing.Cardio loads train very well the cardiovascular system and also effectively helps to lose weight.Cardio loads include:

Running
Jump on a rope
Cycling or exercise bike
Runs the stairs
Different jumps and exercises with jumps ("stars", belts, cry with jumps, etc.)
Skiing
Different active sports games

At home you can also take some of these types of activities and use for weight loss.

Rack

Jumping with a rope is one of the most affordable types of cardio and at the same time one of the most effective.In an hour of intensive training you can burn from 600 to 1000 kcal.The number of calories burned depends on your readiness, weight, age and some other factors.Jumping technique.This exercise is not very difficult, because probably everything has been aware of it since childhood.However, there are our nuances that we would like to notice.

The length of the rope must be convenient for you, otherwise a successful workout will not work.If you are in the middle of the rope, its handle should reach you to your chest.
We take a jump rope, take our hands from the hips around a distance of 20 cm and start rotating.
The hands must participate in the work completely and not just brushes, otherwise you overeat them very quickly.
We jump on socks, not on the heels.
Choose practical shock -absorbing shoes or shock -absorbing coating and better, and that it will maintain the health of your joints.

If you jump regularly - every day, every other day, it will be enough 15-20 minutes to maintain a good shape.In addition, you can experiment with different jumping options.This will not only diversify the training, but also makes it more intense.We suggest you watch a video with a selection of different exercises on the rope.

Running instead of the house

Runs servant as a great option for cardio loading, which helps to involve all the muscles of the body in the work, but for some reason a race on the street is impossible.In this case, try driving a place that is easy to perform at home.Running on site can become an analogue of races on the street or on the path, if you work at an intense pace, such a workout has a lot of benefits:

does not mean any season and weather conditions
There is no need for special to choose and buy clothes
Less option to be injured

With a word you can do everywhere and anywhere.But of course there is a very unpleasant disadvantage - to run on the spot in some aspects is less effective if you compare it to running on the street along the crossed terrain.Why?

No horizontal movement
No resistance to weather conditions
There are no natural changes in the landscape (elevators, descents, stone surface, sand, etc.)

And for many, this lesson will be pretty boring.It is difficult to drive in place for 20-25 minutes.

How do I solve these two problems?How to drive on site for a more efficient and interesting occupation?You can use music or TV for distraction which will diversify the training.You can not only see your favorite series, but also burn 200-300 kcal per day.Series.To do an intensive workout, change different driving options: at a slow pace, at maximum speed, lifting the knees high, pulling a knee to the chest, etc. Constant load changes do not allow the body to adapt and work in rescue mode.

Training on an exercise bike

The exercise bike is present in each fitness center and it is also often bought for homework.First, the little one you can choose a simulator is even for a small apartment;Secondly, it has an affordable price.Many people who want to lose weight have a question: what's more effective - running or a training bike.It depends on many different parameters: the initial weight of the involved, age, level of physical exercise, level of loading the simulator or driving conditions, intensity.But somehow there is an opinion that runs are much better than fat burning on a bike or a workout bike.If you maintain a speed of approx.30 km/h on the simulator, you can use approx.800 kcal, which can be an hour of jogging.To achieve good results in losing weight, especially when it comes to the problem area of the stomach, you need to be patient.It often happens that a person eats properly and regularly engaged, loses weight, but the stomach leaves slowly.This is sometimes due to the fact that visceral fat accumulates there (unlike the subcutaneous, it is deeper and enclosing the internal organs) and it is not easy to get rid of it.Nevertheless, this is not impossible, even if you have to spend a little more time and effort.