You can form a flat abs and reduce your waist at home with simple exercises and proper breathing. To achieve the desired effect in a short time, it is necessary to follow the recommendations of professionals.
- How to do a warm-up
- General set of exercises for men and women
- Simple twisting
- Leg lift
- Twisting and lifting legs
- Side twisting
- Lunge Twisting
- Wiggle socks
- Circular rotation
- Bend with knees
- Raising legs on a chair
- Side bends
- Bar with turns
- Effective breathing exercises for rapid weight loss of the abdomen and sides
- Dumbbell Exercises
- Ball exercises
- Abdominal Slimming Hoop Exercises
- A set of exercises for weight loss of the abdomen and sides for a week
- How to make a hitch
- Video exercises for losing weight at home
How to do a warm-up
Before the start of classes, you need to do a warm-up that will help prepare the body for subsequent physical exertion. The warming complex is an important component of classes, which allows to accelerate cardiac activity, make muscles and ligaments more plastic, and prevent the occurrence of injuries and sprains.
Starting exercises for losing belly at home with a warm-up, in a short time you can achieve the maximum effect, and make the process more pleasant and comfortable. Trainers advise doing a general warm-up regardless of the type of training and the use of sports equipment.
The preparatory complex should last at least 10 minutes and include several exercises aimed at loading all muscle groups.
The warm-up contains the following movements:
- for limb muscles;
- jumping with or without a rope;
- easy run;
- rotational elements.
Stages of preparatory exercises:
- cardio (2 minutes);
- articular part (1-3 minutes);
- dynamic exercises (up to 3 minutes);
- breathing recovery.
You need to start the complex with cardioheating, which consists of walking with lifting or raising limbs or an easy run for several minutes. Joint gymnastics includes several exercises with a repeat of 10-12 times: rotation of the head, arms, pelvis, elbows, knees.
Dynamic exercises are a universal complex for all workouts. In this case, you can do a warm-up for each group for 10-20 seconds in an arbitrary sequence:
- stretching the muscles of the chest and back;
- triceps and shoulder stretch;
- bending to the sides, forward to the legs;
- Squats and lunges.
At the final stage, it is necessary to normalize breathing, taking deep breaths and exhalations.
General set of exercises for men and women
To reduce weight and create a beautiful press, you need to choose a complex that will help strengthen the muscular frame and remove extra inch at the waist. The training program usually includes strength and cardio exercises with aerobic and anaerobic loads.
Despite the fact that the complex includes the same set of exercises, changing the intensity of the lessons with the number of repetitions, you can achieve relief growth or a perfectly flat press.
At the same time, attention should be paid to breathing: when doing most exercises on the abdominal muscles, release the lungs from the air when the body is bent, and gain air when returning to the initial position.
Twisting is one of the simplest exercises that allow you to strengthen the abdominal muscles , they are performed without the use of equipment and sports equipment. Twisting exercises allow you to use the right muscles to lose belly at home, but you need to follow the technique.
The basic is simple twisting lying on the floor (15-20 times for 2 sets):
- should lie on your back, bend your knees, with your feet at the width of the belt;
- hands should be folded on the back of the head so that the thumbs are behind the ears;
- the elbows should be pointing to the sides, the chin is raised;
- tensing the muscles of the press, draw in the stomach;
- lifting the upper body, bend forward, fix the position;
- fall on your back.
During classes, you need to ensure that the chin is not lowered, and the elbows remain in line with the shoulders. The exercise works on the stomach, while the muscles of the buttocks and neck should be in a relaxed state.
Another exercise that is easy to perform at home is leg lifting. This universal type of training will help both women and men to increase the tone of the abdomen, strengthen the lower abs, even with a low level of training.
- need to lie on a flat surface, hands should be placed along the body;
- alternately raise one straight leg to an angle of 60 degrees;
- hold it for 2-3 seconds, slowly lower it.
The necessary load occurs when performing a lift of 10-12 times for each leg in 2 sets. Another option is to lift both legs simultaneously. In this case, the heels can be lowered to the floor and repeat lifts or perform actions without touching the surface, leaving a few inch to it.
Twisting and lifting legs
This action is a kind of simple twisting exercises, which gives an additional load, forcing the core muscles to be in constant tension.
Technique of execution:
- lie on the shoulder blades;
- raise your legs so that you get a right angle, the ankles are located along the floor;
- folded hands on the back of the head;
- strain muscles, stretch your shoulders and knees to each other (folding);
- take the initial pose.
After doing 10 exercises, you need to rest and relax, then make another set.
Standard exercises for losing belly at home usually include a load not only on the straight, but also on the oblique muscles of the cortex. You can work out these places if you regularly perform lateral twisting. For beginners, it will be enough 8-10 times with a repetition of the cycle after rest.
- you need to lie on a flat surface, legs apart slightly wider than the shoulders;
- hands are removed behind the head;
- stretch shoulder to the knee, located diagonally, without raising the leg.
For proper twisting, the legs are not torn off the floor, the elbow is kept at the same level with the shoulder, the other elbow is a support. Tension should occur in the abdominal area, exerc
ise should not block the neck or chest.
This movement loads the oblique muscles well, making it possible to reduce the sides. Exercise “Bicycle” repeats the ride on two-wheeled vehicles. To do this, you need to sit on your back, placing your hands on the back of your head, bend your legs, trying to bring your heels as close as possible to the pelvis. Tearing your shoulders off the floor, you should reach for the opposite leg.
In this case, you need to bend the leg by 45 degrees, straighten. Without stopping, they make the same movement to the other side, using the second shoulder. To achieve the desired effect, you need to monitor the pace: the execution process should be slow and smooth. Perform at least 10 times.
A more complex version of twisting, which involves several muscle groups, giving a load on the stomach, hips and buttocks.
- you need to lie on a flat surface, bend your legs and pull them to the pelvis, keep your hands behind your head;
- tear your shoulders off the floor, stretch forward;
- at the same time pull the knee to the chest, fix for a few seconds;
- the second leg remains on the floor, helping to maintain balance;
- then it is necessary to lie down again, extend the working leg without lowering it to the floor;
- change legs.
Exercise is done 5-7 times for each leg, after a short rest, the movements are repeated.
Such an exercise for losing weight in the abdomen requires practice, it may seem quite difficult for a beginner to perform at home, but it gives the maximum load to the problem area and contributes to weight loss.
- Lying on the floor in the initial position raise closed legs together to the level of the pelvis, the ankles should be parallel to the floor.
- Tearing off the shoulders, they stretch forward, while lowering one leg to the floor to touch the toe of the surface.
- Return the working leg back, repeat with the other leg.
It is necessary to ensure that the back does not come off the floor. In the first classes, you can somewhat simplify the wiggle, if you do not tear off your shoulders, and only work with your legs. Then you need to complete the set completely.
The movement allows you to load the entire press.
- initial posture: lying on the floor, it is necessary to bend the knees, lower the feet;
- lifting the upper part of the body, rotate to the sides, writing out a circle.
The pelvis and legs remain in the same position. The rotation is performed 5 times at a slow pace.
Bend with knees
This movement allows you to strain the stomach and strengthen the back.
To do this, you need to change position: stand on your knees and elbows, socks rest on the floor. For greater comfort, you can put a double-rolled towel under your hands. The muscles are tense, both knees are torn off the floor at the same time, then they are fixed for 3 seconds and lower. Perform 8-10 exercises. You need to try to keep your back straight, look in front of you, without lifting your head.
Raising legs on a chair
You can get the necessary load not only by performing exercises on the floor, but also on a chair. This allows you to diversify your workout and reduce body fat in conditions where there is no way to conduct classes while lying down. By changing the position of the body on the chair and equipment, you can perform comprehensive training that will gently work out the abdomen, hips and back.
The easiest exercise option is to raise your bent legs:
- you need to sit on a chair;
- put your feet together, with your hands resting on the handles or the seat on both sides;
- trying not to bend the back, pull the knees to the chest, the abdominal muscles should be tensed;
- hold the legs in this position for several seconds;
- lower their legs without touching the toes of the floor.
Do the exercise 10-16 times. In addition, you can lift one leg, bend to the toes, pull your elbows to your knees with the rotation of the body.
When choosing exercises for losing weight, you need to pay attention to the zone of the abdomen, waist, back, which will not only reduce volumes at home, but also adjust the figure, make it visually more proportional.
Tilting to the sides allows you to work out the lateral muscles, making the waist thinner and reducing body fat . The movements should be smooth, they must be performed at a moderately slow pace.
Technique for performing traditional inclinations:
- you need to stand up straight, legs apart slightly wider than shoulders;
- place one hand on its side, raise the second above your head;
- bend to the side opposite the raised arm;
- return to the starting position;
- repeat the movement in the opposite direction.
Do 2 deep slopes in each direction, gradually increasing the load, stretch with a working hand. After performing 10 inclinations, you need to take a short break, repeat the movement.
Bar with turns
The bar is a static exercise that engages the entire muscle corset, tightens the silhouette and strengthens the abs. Beginners need to start training with a basic exercise, gradually complicating it for pumping the problem area.
To increase the load on the waist and core muscles, you need to perform a standar
d lesson with a turn, which makes it dynamic and allows you to spend more energy.
- it is necessary to stand in a rack on the floor, as when push-ups;
- balance is maintained with the elbows of the hands and socks;
- then twist the case to the side, take the thigh to the right;
- without touching the floor with the hip, it is necessary to fix the position;
- straighten up;
- make a twist of the body at the waist in the other direction.
Repeat 20-25 times.
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Effective breathing exercises for rapid weight loss of the abdomen and sides
You can improve your figure without exhausting fitness. There is no less effective means – breathing exercises, which quickly saturates the blood with oxygen and accelerates metabolic reactions.
Static exercises, which combine with proper breathing to lose belly at home, are called bodyflex. They are carried out regularly with the observance of a special technique, on an empty stomach, in the interval between inhalation and exhalation.
- Slim stomach. You should stand upright, legs apart shoulder width apart, and put your palms on the front of the hips, sit down a bit. At the expense of 1 – inhalation, at 4 – abrupt exhalation. The abdominal muscles are tense. Repeat 15-20 times.
- Remove the sides. You need to sit on the floor, cross your legs, bend. The left knee is at the top. Hold the left knee with the right hand, the left hand is led behind the back. They inhale, exhale sharply, draw in their stomachs, linger in this position for 10 seconds, inhale. Then you should change the position of the legs.
Weight training is a great way to increase efficiency and speed up your training. As weights, you can use dumbbells.
- They get up evenly, lower their hands with dumbbells along the body, perform lateral inclinations, trying not to bend their backs.
- The knees are slightly bent, alternating with one hand to the side, straining the muscles.
- They extend their arms along the body, the back is straight, they squat 10 times.
According to the trainers, the ball can be considered a universal home exercise machine that has no contraindications. Regular fitball exercises will help to achieve harmony and flexibility, and training will be more enjoyable.
- Get up in a rack, legs spread wider than shoulders, take the ball in his hands at chest level. Perform turns to the sides until they stop.
- They lie on the shoulder blades, pinch the ball between the feet, hands start behind the head. Slowly raise the legs, bending the knees to 90 degrees, then lower. The second movement repeats the first, but the knees should be tried to pull to the chest. Alternate classes should be 10-12 times.
Abdominal Slimming Hoop Exercises
The hoop is an excellent means for losing weight, helps to model the figure and beautifully indicate the waist. To achieve the desired result, it is necessary to choose the right shell and adhere to the technique proposed by the athletes.
Beginners in sports training can start classes with a hoop, which has a weight of not more than 2 pounds, this will allow you to master the projectile, choose the pace and speed, but at the same time not to hit the sides and not harm the spine. Training with a hula hoop in the first stages lasts 3-5 minutes, then you need to increase the pace, increasing the time to 20-25 minutes and the weight of the projectile.
- They stand in a comfortable position, legs are wider than shoulders, bend a little, hands are placed on the back of the head, twist the hoop, straining the abdominal muscles.
- You can modify the exercise by raising your arms above your head.
- Change the pace of rotation.
- Feet set together.
- They move around the room at the time of training.
A set of exercises for weight loss of the abdomen and sides for a week
It is impossible to achieve quick results when performing exercises that give a moderate load and are designed for several months.
If you want to lose weight in a week and reduce your stomach, you need to select a special complex, which together with the diet and related procedures will help remove unwanted volumes.
In this case, you can reduce body weight by 10%, which will positively affect the appearance. However, intensive classes should include different types of exercises and be accompanied by a balanced diet.
To achieve the result in a week, you need to adhere to some recommendations:
- carry out training every day at the same time;
- record the number of exercises, increasing the time of classes;
- after warming up, perform cardio exercises, then stretching and power load;
- exercise in the morning, because this is the most favorable time for burning fat;
- perform at least 4 different exercises, after a break, repeat 2-3 times.
A set of exercises that maximize the load on problem areas:
- Diagonal slopes. Standing straight, you should put your hands on your belt, legs apart. The body body is tilted forward to the left leg, while the arms are turned in opposite directions. Having made 2 inclinations, they deviate back diagonally and straighten. Repeat the other way.
- Twists and turns . Having stood up exactly, make turns with the body to the sides until it stops, leaving the lower part of the body and legs motionless. The movements should be elastic and springy, but not sharp.
- Scissors . Lying on the floor, raise their legs and cross them without lowering, gradually accelerate the pace.
- Strap. They make a standard bar for 1 minute, after resting they switch to the side bar. To do this, you need to sit on your side, resting on your forearm. The body is lifted and straightened in a single line. Keep the body position in static for at least 1 minute. Repeat the other way.
- Classes with a hoop .
How to make a hitch
The hitch is a necessary element of the training complex, which completes the training. It promotes the transition of the body to a calm state and the reduction of muscle pain the next day.
No more than 10 minutes are spent on the hitch, while any exercises can be selected. You need to stretch those muscles that have received the greatest load. With intensive training, preference should be given to sprains. As one option, you can use warm-up exercises.
The hitch after a set of exercises to reduce the abdomen can be performed at home in this way:
- Shallow bends to the sides.
- Jumping rope.
- Mill: to spread legs wide, bend over, leaving your back straight, touch your socks with your hands, making turns with the body.
- Cat: kneeling, leaning on the hands, bend and arch the back.
- Dog: you should lie on the floor, lean with your hands, raising your shoulders and head (only the lower part of the body lies), pull the head and shoulders up and back to the stop, fixing the position for 20-30 seconds.
Complex exercises give the first results after a few days. Therefore, it is possible to achieve a taut, slim figure only by making great efforts on yourself regularly. It is necessary to systematically increase the load and observe the diet.
Training will be effective only with the combination of all methods of influencing the body and the body, and of course, full dedication
Video exercises for losing weight at home
Exercises for weight loss of the abdomen and sides at home:
Top 5 exercises for a flat stomach at home: