Exercises to thin the abdomen and sides

Special exercises will help you to get a beautiful belly without leaving home. However, the result will be achieved only if the exercises are performed regularly and proper nutrition is added to it. The following is a description of how each exercise will be conducted individually.

Torsion

10 repetitions

  1. You should lie on your back and bend your knees and put your feet on the ground.
  2. Hands behind head.
  3. Inhale, then exhale and tear off the upper part of the body.
  4. Lower back down while breathing.
correct and incorrect curl training method

In the photo: proper folding technique.

bending exercise to thin the abdomen and sides

In the photo: bending sport for the press

Reverse creaks

  1. Lie on your back with your legs bent, as in the first exercise.
  2. Arms along the body.
  3. The legs should be raised so that the hips are at an angle of 90 degrees to the floor.
  4. Raise your waist by bringing your knees close to your chest.
  5. During respiration, the legs remain on the ground and are torn off the surface on exhalation.

10 repetitions.

reverse crisis technique

In the picture: inverted crackles on a sloping bench.

Exercise the opposite crunch to thin the abdomen and sides

In the photo: reflections in the press.

Oblique curls

Exercise is like a bend, but the shoulders are involved.

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

Repeat 10-12 in one direction and the other.

oblique bending exercises to thin the abdomen and sides

In the photo: bent crunches in the press.

Bending with raised legs

  1. Lie on your back, legs stretched and crossed.
  2. Do exercises similar to the "twist" exercise.
  3. While breathing, lower your body and cross your legs, while breathing - lift.

10-15 repetitions in three sets.

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

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

Side crushes

Same as the curved curves, but lift the right leg with the left shoulder movement and the right shoulder with the left shoulder movement, respectively.

10-12 repetitions.

Perform lateral flexion of the abdomen and sides for weight loss

In the photo: lateral crunchy exercises in the press.

Wrap the "bike"

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

10-12 repetitions in two sets.

wrap the exercise bike to weaken the abdomen and sides

In the photo: bending the bike to the press.

Rotating board

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

  1. Stand in a wooden position, leaning on your knees and elbows.
  2. The neck is at the spine.
  3. Lift your knees by transferring the load to your toes.
  4. Try to hold for half a minute. Breathing is normal without delay.
  5. Make a board on each side.
training board with body wraps to thin the abdomen and sides

In the photo: a board with a curve of the body.

Back board

  1. Lie on one side.
  2. Weight - 90 degrees with the floor, legs and arms.
  3. Place the other foot on the support leg, lifting the hips.
  4. Hold for half a minute.
  5. Practice on both sides.
Exercise alternately for weight loss on the abdomen and sides

In the photo: a board with the rotation of the hand.

Rotating lungs

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

  1. Step forward with your legs bent. Feel how the back of the thigh stretches. The arms are raised parallel to the floor.
  2. Bend down and take a wide step with the same foot. The other foot rests on the toe. The back is straight.

15 repetitions on each leg.

training board with rotation of the arm to thin the abdomen and sides

In the photo: lunges in turns.

Side bends

  1. The exercise is performed on the legs, legs together, arms straight, bent over the head.
  2. Feeling the tension on the opposite side, turn the torso to the side until it stops. Hold for 15 seconds.
  3. Bend to the other side.

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

Trends in training the body with a dumbbell to thin the abdomen and sides

In the photo: the body is wrapped with dumbbells.

Use a vacuum

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

  1. Get up on all fours.
  2. Breathe with a relaxed stomach.
  3. Breathe in and out on your stomach. Hold for 15 to 30 seconds.

15 repetitions 2-3 times.

Use a vacuum to press while losing weight on the abdomen and sides

In the photo: Vacuum for the press from Arnold Schwarzenegger.

Raise your legs in the chair

  1. Sit in a chair, your back is straight, your shoulders are straight, and your arms are on the support side.
  2. Take a deep breath.
  3. Breathe in, bring your knees almost to your chest. Hold for 5-10 seconds, keep your back straight.

15 repetitions.

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

In the photo: raise your legs in a chair.

Walking

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

Add

Once you have mastered the brisk walk, you can gradually move on to running. Then calories will be burned better and physical health will improve.

Run

Running at a different pace once or twice a week will help increase your positive results and diversify your workouts.

Cardio training

One of the most successful ways to burn calories is cardio training. Helps clear belly fatTo get a quick result, you need to perform the whole complex for half an hour every day. This will help reduce stress and restore health.

Swimming

Helps keep body in good shapeIt is stronger than heart training. It is worth starting to swim 1-2 times a week. The load should be gradually increased.