Exercises for weight loss of the stomach and sides

28 May 2025

A thin waist is the ideal that many women strive for.The constitution for everyone is different and if a girls need almost nothing to maintain a form, others need to apply the Titanic efforts to lose weight at least a few centimeters. To remove unnecessary deposits and find a WASP talk, it is not necessary to go to the gym.There are various exercises to lose weight and sides at home that will help 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 in the stomach.Attached to the cartilage of the V-VII ribs, the mucus process in the sternum and the pubic bone;
The outer oblique muscle in the abdomen.Attached to the pubic symphysis, the iliac body and the outer surface of the V-XII ribs;
The inner sloping muscle in the stomach.It is attached to the cartilage of the lower ribs and the iliac body.
The transverse abdominal muscle.At the bottom, it is attached to the back of the iliac bone as well as to the lateral third of the inguinal ligament.

The straight muscle in the stomach

This is a long muscle that relates to the front wall of the abdominal cavity.She comes from near Pubic Crest and reaches to the top of her stomach and binds there to the ribs and sternum.Muscle fibers are interrupted by 3-4 transverse senjums, which contributes to the formation of the "dice" of the press on the stomach.The functions that the rectus muscle in the stomach performs can be attributed to the bend of the upper body forward and the ribs down, as well as lifting the pelvis with a firm breast.

The oblique muscles in the stomach

On both sides of the human body, the oblique muscles are in the stomach, the most important function of which is the body's swing.The oblique abdominal muscles are divided into external and internal.The inner muscles are deep enough - they pass from the pelvis to the sternum.The outer muscles are placed under the skin above the inner muscles.With their help, the body is twisted and bent.Twisting to the left side, the left external as well as the right inner muscles, are involved, while when turning right, the right outer and left inner inner muscles are included in the work.The sloping muscles of the press and the transverse muscle of the abdominal cavity stabilize the spine, thereby increasing the intra -abdominal pressure that the healthy function of the spine itself is achieved, as well as maintaining the internal organs in the correct position.The sloping muscles are like the lower back, stabilizers muscles.Due to strengthening this muscle group, beautiful posture and the normal function of the spine are preserved.All complex movements of the human body begin with the reduction of these and other abdominal muscles.Then activity is transferred to other muscle groups.It is very important to be aware of the training to maintain the muscles of the press in tone, otherwise problems may arise as an imbalance in the development of these muscles or asymmetry at the waist.If the goal of reaching a beautifully 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 reduction of fat cells located under the skin.

External oblique muscle

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

External oblique muscles

The external oblique muscles of the press originate from the outer surface of the lower ribs.There she has large teeth: The top five are placed in the front gear muscle, the lower three are in contact with the teeth, which is part of the widest spinal cord muscle.Near 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 corrected vertically.

Inner oblique muscle

The main purpose of the internal oblique muscles is flexion of the spine with their bilateral contraction.While with a -side contraction, this muscle group contributes with outer oblique muscles to the rotation of the house and lowers the ribs.The internal oblique muscle begins from the middle line of iliac crest, on the lumbosacral fascia and on the lateral part of the inguinal bundle.For cartilage, which is located on the lower ribs, the beams of fibers are in the upper part of the inner sloping muscle attached (they pass from the bottom up).The lower bundles are led both up and down.They develop into wide aponeurosis along the contour, which is drawn to pubic bone from cartilage x placed on ribs.In addition, the lower beams on this muscle are included in the seed string thanks to this, the muscles are 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 on the transverse abdominal muscles pass from behind and are placed horizontally, around the waist.At the time of reduction, the transverse muscle reduces the size of the abdominal cavity, while the abdomen pulls up and also pulls the ribs to the midline.This muscle group forms an abdominal press.Thanks to the common work, the abdominal muscles help to bend the body forward and to the sides.In addition, they are responsible for turning the upper body to the sides around the longitudinal axis.

How to eat if a measure is worth weight loss of sides, abdomen and waist?

Starting losing weight, make sure you start with a radical change in diet.Remember - a successful correction of a figure is impossible without meeting this important state.Power rules for effective weight loss:

Reduction of use or complete exclusion for a long time from the daily diet with fast carbohydrates (sugary products and bakery products).
Manufacture of dishes without salt (or with a small amount of it) due to the ability of sodium chloride to preserve the liquid, leading to swelling.
Fractional effect 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, which helps to improve metabolism.This is an important factor in weight loss.
Replacing all fatty foods with the most foods with fat fat.Prepare varieties with fat fat of fish, birds, beef, veal.Give preference for rabbit meat.
The right choice of cooking method is cooking, extinguishing, the use of a double boiler, electric ovens.

The most effective exercises to lose weight and sides

This is the best set of exercises that will help produce a flat stomach at home because it not only consists of VRI on the press, and it also includes intense exercises that contribute to the rapid combustion of fat not only on the stomach.But you have to clearly understand that the effect will be the stronger and more noticeable, the more effort you make, and the more extensive approaches the issue of fat burning.

Twisting

There are no popular movements than to the press on the press.It is not the most effective, but it will help you strengthen the bark muscles if you combine it with the right diet and in a short time you will see the results.Lie on the blanket with the face up.Bend your knees, your feet should be on the floor with the entire surface.Make your hands behind your head.Inhale deep and grate the upper body from the floor.Exhale when you rise.Inhaler when you fall back in the starting position.Take a breath when the body lowers the body on the floor.Make 10 repetitions, and then repeat in 2-3 approaches.

Oblique twist

The movement is very common twisting, but here you will have to turn one shoulder against the other.Lie on the blanket, get your hands by your head.Bend your knees so your feet don't touch the floor.Lift the upper body as with plain twist, turn the right shoulder to the left.The left side of the body should be on the floor.Repeat the movement for the other side.Turn left in on the shoulder to the right without tearing the right side of the body from the floor.Make 10-12 repetitions.

Press the lateral muscles of the stomach:
Place the rug on the floor and lie on it sideways.
Excluded one hand in front of you - you will rest against it.
Bring the other hand at the head so the elbow looks up into the ceiling.
Start lifting the upper body and legs up at the same time, then lower it.When lifting the body you need to breathe when you lower - exhale
Make the side muscles in the stomach 10 times 3 approaches.
Press Rectus Abdominal Muscles:
Lie on the floor on your back.
Take your hands by your head.
When inhalation, start lifting the body as you exhale - to let it go.
This exercise should be performed with a rounded back, as if he is turning his stomach.
When raising the body, make a high exhalation.
Don't hurry, you have to feel how the abdominal muscles work.
Make the press approx.10 times in 3 approaches.
Mill:
Starting position - leg shoulder -width apart, back is straight.
Exercise is done with straight legs and hands.
Tilt the body forward and waves first with one hand down, then with the other.
Follow your breath during the exercise
Complete the mill approx.20 times more approaches.
Planck:
Lower the elbows on the floor.Take such a position that the body is perpendicular to the floor.
The back is straight, the legs are straight, the head is on the same level with the spine.
In this position, try to last for about one minute.
In the future time can be increased
Don't be embarrassed that the body is shaking because all muscle groups are involved in this exercise.
When performing the rod, do not lower the pelvis, hold exactly until the end of time.
"Bicycle".

Start performing, take the appropriate position - lying, the back must fit close to the floor, remove the arms behind the head, bend the legs of the knees forming a corner that will be equal to 45 degrees.Execution technique.At a distance of 50 cm from the flooring lift his legs after he has previously bent at his knees, and begins to vri the imaginary pedals.Do not perform -fast, roll at least 15 times in 1 approach.Make a total of 3 or 4 approaches.

Exercise with a hanger.

It is better to buy one must more weighty (2 kg or more).Once twisted, the stomach should be tense.The duration of execution is recommended from 1 hour or more with a small holiday that does not exceed 3 minutes.When performing the following type of training, take the position of standing, place a small leg on the sides, pressing your palms to the waist.It is important to keep the body's position directly and press the feet close to the floor.Technique: To make deep inclinations from side to side alternately.

Sliping with Hunting:
Take dumbbells weighing 2 kg and above in both hands.
Starting position - leg shoulder -width apart, back is straight.
Start stretching with one hand from the dumbbells to the side, returning and leaning the other way.Make lashes several times.
Over time, the weight of the heaps can be changed.
This exercise can be performed with one hand: tilt the body to the side, the other hand is given behind the head.

A set of exercises to lose weight and sides

Lie on the floor, the arms outstretched.Make the exercise slowly and make sure the shoulder blades fit close to the rug.Lift them at the same time vertically, then lower them to the right.Without touching their horizontal surface, inhale deeply and returns to their original position.Make two approaches 10 times for each side.
Starting position: Lying on your back with hands extended along the body.The legs are bent by the knee joints compressed together, the feet stand on the floor.Take a deep breath and at the same time begin to lift the pelvis very smoothly over the floor and then - the spine.At the same time, slowly take your hands behind your head.Hold your breath and lower for a moment.During exhalation, return to and.s. And then 10 times.
In a lying position on your back, place a small roll under the pelvic belt.Throw the smooth hands behind your head so they lay up with the palms up.Lift smooth left leg vertically.Find in this position for half a minute.Follow your breathing: It must be even and deep.Returning to the original position, does the same with the other foot.In total, perform this exercise 30 times.
Sit on the rug and pick up a small weight.Return your back, pull your stomach and bend your knees a little.Contact weight from left to right, not for a moment without relaxing the muscles of the press.Make at least 2 approaches ten times for all sides.To breathe all the time must be unheard of and deep.
Place your feet shoulder -width apart and sit on your toes.Place the palms on the floor and tighten the navel strongly.Turn the body to the left, pull out the flat right leg as shown in the picture.Returning to the starting position, you quickly change your leg.The smallest number of approaches are three and the number of repetitions is 10 for each limb.
The original position: Extensive hands rest on a towel, bent knees stand on the floor.Lower the shoulder belt down and pull tightly abdomen.Slowly disconnect your arms forward.Do this until you touch the floor with your chest, do not let go of the crucifix and follow your back on your back.Return to the starting position, perform completely relaxing.You must perform this exercise at least 20 times and break them in several approaches.

Runs in place when you lose weight and sides

Runs with high hip elevators - lift your hips as high as possible to the breast as often as possible replace your legs."Hot the legs" - which runs in place with flexion of the leg in the knee when the foot reaches almost the buttocks.Jump.Legs together, arms along the body.Distribute your legs with a jump while raising your arms to the sides to a position over your head.Route to the starting position with a jump.Elevators.You can choose a chair, bed or something else as an object.When we get up 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 heating or exit the power (20-30 minutes).