Weight loss exercises of the abdomen and sides

28 May 2025

A thin waist is the ideal for which many women strive.Everyone's constitution is different and if a girl needs to do almost nothing to maintain a shape, others need to apply titanic efforts to lose weight at the waist, at least a few centimeters. To remove unnecessary deposits and find a wasp waist, you don't have to go to the gym.There are different 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 of the abdomen.Linked to the Cartilage of V-VII ribs, the mucous process of the sternum and the pubic bone;
The external oblique muscle of the abdomen.Linked to the pubic symphysis, the iliac crest and the outer surface of the V-XII ribs;
The internal oblique muscle of the abdomen.It is attached to the lower rib cartilage and the iliac crest.
The transverse abdominal muscle.At the bottom, it is attached to the crest of the iliac bone, as well as the lateral third of the inguinal ligament.

The straight muscle of the abdomen

This is a long muscle that relates to the front wall of the abdominal cavity.It originates near the pubic crest and reaches the top of the abdomen, attaching to the ribs and sternum.The muscle fibers are interrupted by 3-4 cross-sectional tendon jumping, which contributes to the formation of the cubes of the press in the stomach.The functions that the rectum of the abdomen performs can be attributed to the flexion of the trunk forward and the thrust of the ribs down as well as the pelvis lifting with a fixed chest.

The oblique muscles of the abdomen

On both sides of the human body are the oblique muscles of the abdomen, whose main function is the curves of the body.The oblique abdominal muscles are divided into external and internal.The inner muscles are deep enough - they move from pelvis to sternum.The external muscles are located under the skin above the internal muscles.With their help, the body is twisted and folded.Touring to the left side, the left outer, as well as the right inner muscles, is involved, while, by twisting the right side, the internal muscles and the right left are included in the work.The oblique muscles of the press and the cross -sectional muscle of the abdominal cavity stabilize the spine, thus increasing intra -aabdominal pressure, due to which healthy spine is achieved, as well as maintaining internal organs in the correct position.The oblique muscles, such as lumbar, are stabilizing muscles.Due to the strengthening of this muscle group, a beautiful posture is preserved and the normal functioning of the spine.All complex movements of the human body begin with the reduction of these and other abdominal muscles.After that, the activity is transmitted to other muscle groups.It is very important to pay due attention to training to keep the press muscles in tone, otherwise problems such as an imbalance in the development of these muscles or waist asymmetry may arise.If the goal of achieving a beautiful relief press is impossible, it is impossible for the fat layer to exceed 1.5 cm.Physical activity should be intended for muscle hypertrophy and reduction of adipose cells located under the skin.

External oblique muscle

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 to create and transfer heavy objects to a person.

External oblique muscles

The external oblique muscles of the press originate on the outer surface in the lower ribs.There, it has large teeth: the upper five are located in the anterior gear muscle, the lower three are in contact with the teeth, which are part of the wider spinal muscle.Near the rib cartilage, the upper bundles of the muscles are formed - they pass the horizontal direction.Below are the packages that pass from top to bottom.The lowest is directed vertically down.

Internal oblique muscle

The main objective of the internal oblique muscles is the flexion of the spine with its bilateral contraction.While with a comprehensive contraction, this muscle group, along with external oblique muscles, contributes to the rotation of the accommodation and lowering the ribs.The internal oblique muscle begins from the intermediate line on the iliac crest, fascia lumbosacra and the side of the inguinal beam.For cartilage, located in the lower ribs, the beams of the fibers of the upper inner oblique muscle are fixed (they pass from the bottom up).The lower beams are directed up and down.They develop in wide aponeurosis along the contour that is attracted to the pubic bone of the X cartilage located on the rib.In addition, the lower beams of this muscle are included in the seed cord, thanks to this, the muscle is formed, responsible for raising the testis 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 of the transverse abdominal muscles pass behind and are located horizontally around the waist.At the time of the reduction, the cross muscle reduces the size of the abdominal cavity, while pulls the stomach and also pulls the ribs to the middle line.This muscle group forms an abdominal press.Thanks to joint work, the abdominal muscles contribute to fold the body forward and the sides.In addition, they are responsible for turning the trunk to the sides around the longitudinal axis.

How to eat, if a goal is worth the weight loss on sides, abdomen and waist?

Starting to lose weight, start with a radical change in the diet.Remember -a successful correction of a figure is impossible without complying with this important condition.Energy Rules for Effective Weight Loss:

Reducing complete use or exclusion for a long period of time from the daily diet of fast carbohydrates (products containing sugar and bakery products).
Preparation of unsalted dishes (or with a small amount of it) due to the capacity of sodium chloride to retain the liquid, which leads to swelling.
Fractional power in small portions (up to two hundred grams, five to six times a day).
Daily use of about two liters of clean and uncooked water, helping to improve metabolism.This is an important factor for weight loss.
Replacing all fatty foods with lower foods.Prepare varieties of fish, birds, beef, veal.Give preference to rabbit meat.
The right choice of cooking method is to cook, extinguish, the use of a dual boiler, electric ovens.

The most effective exercises to lose weight and sides

This is the best set of exercises that will help you do a smooth stomach at home, because it is not only for cheering in the press, but also includes intense exercises that contribute to the rapid fat burning not only in the stomach.But you need to clearly understand that the effect will be the strongest and more noticeable, the more efforts you do and the more comprehensive the issue of fat burning.

Root

There are no popular movements of what to cheer in the press.It is not the most effective, but it will help you strengthen the peel muscles if you combine it with the right diet and soon you will see the results.Lie on the rug with your face up.Fold your knees, your feet should be on the floor with the entire surface.Make your hands behind your head.Inhale deeply and tear the upper body from the floor.Expire when you get up.Inhale when you return to the starting position.Breathe when lowering the body on the floor.Make 10 repetitions and repeat in 2-3 approaches.

Oblique torsion

The movement is very similar to ordinary twist, but here you will have to turn one shoulder toward the other.Lie on the carpet, take your hands by your head.Fold your knees so that your feet do not touch the floor.Raise the upper body as with common twisting, turning the right shoulder toward the left.The left side of the body must be on the floor.Repeat the movement to the other side.Turn left on the shoulder toward the right without tearing the right side of the floor.Do 10-12 repetitions.

Press the lateral muscles of the abdomen:
Place the carpet on the floor and lay down.
Room a hand in front of you - you will rest against her.
Bring your other hand by your head so that the elbow looks at the ceiling.
Start lifting your trunk and legs up at the same time and then lower it.When lifting the body, breathe, decreasing - Expire
Make the side muscles of the abdomen 10 times 3 approach.
Press the abdominal muscles of the rectum:
Lie on the floor with your back.
Bring your hands by your head.
When inhalation, start lifting your body as you exhale - to let it go.
This exercise should be done with rounded backs, how the stomach twists.
When creating the body, you need to do a high expiration.
Do not hurry, you should feel how the abdominal muscles work.
Make the press about 10 times in 3 approaches.
Mill:
Starting position - Legs width legs, the back are straight.
Exercise is done with straight legs and hands.
Include your body forward and wave first with one hand down and then with the other.
During exercise, follow your breath
Make the mill about 20 times several 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 uniform, the head is at the same level with the column.
In this position, try to stand for about a minute.
In the future, time can be increased
Do not be embarrassed by the body to train, because all muscle groups are involved in this exercise.
When you run the bar, do not lower your pelvis, keep exactly until the end of time.
"Bike".

Starting to perform, you need to take the appropriate position - lying down, the back should firmly fit the floor, remove the arms behind the head, bend your legs on your knees, forming a corner that will be 45 degrees.Execution technique.At a distance of 50 cm from the floor cover, lift your legs, having doubled in your knees and start twisting the imaginary pedals.Realize not fast, rolling at least 15 times in 1 approach.Make a total of 3 or 4 approaches.

Exercise with an arc.

It is better to buy a heavier shell (2 kg or more).When it is twisted, the stomach must be tense.The duration of execution is recommended from 1 hour or more, with small vacation that do not exceed 3 minutes.Performing the following type of exercise, you need to take the position of standing, placing a small leg on the sides, pressing your palms on your waist.It is important to keep the body position directly, pressing your feet firmly on the floor.Technique: Make deep inclinations from side to side alternately.

Tilts with dumbbells:
Take dumbbells weighing 2 kg and above in both hands.
Starting position - Legs width legs, the back are straight.
Start stretching with one hand from the dumbbells to the side, go back and lean to the other side.Make the inclinations several times.
Over time, the weight of dumbbells can be changed.
This exercise can be performed with one hand: tilting 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, your arms extended.Do the exercise slowly, making sure the shoulder blades fit the carpet firmly.At the same time, lift your legs upright and then lower it to the right.Without touching its horizontal surface, inhale deeply and return to its original position.Make two approaches 10 times to each side.
Initial position: Lying on the back with hands extended along the body.The legs are folded in the knee joints, compacted together, the feet are on the floor.Take a deep breath and at the same time, start lifting your pelvis very well and then - the spine.At the same time, lightly take your hands behind your head.Secure breathing and slow down for a second.During exhalation, return to e.p.And then 10 times.
In a position lying on your back, place a small roll under the pelvic belt.Throw out smooth hands behind your head so that they have their palms.Gently lift the left leg vertically.Locate in this position by half minute.Follow your breath: it must be even and deep.Returning to the starting position, do the same with the other foot.In total, you should do this exercise 30 times.
Sit on the carpet and get a small weight.Stroke your back, pull your stomach and lightly fold your knees.Contact weight from left to right, not for a second without relaxing the press muscles.Do at least 2 approach ten times everywhere.Breathing all the time should be without hurry and deep.
Put your feet wide from your shoulders and feel at the tip of your feet.Put the palms on the floor and tighten the belly button strongly.Turning the body to the left, pull the flat right leg, as shown in the photo.Returning to the starting position, you quickly change your leg.The minimum number of approaches is three and the number of repetitions is 10 for each member.
The starting pose: The extended hands rest in a towel, the bent knees are on the floor.Lower the shoulder belt and firmly pull the stomach.Slowly advance your arms forward.Make this until you touch the floor with your chest, do not leave the lower back and follow the straight line.Return to the starting position, completely perform relaxing.You must perform this exercise at least 20 times, dividing them into various approaches.

Running in place when losing weight and sides

Running with high hip elevators - lift the hips as high as possible in the chest as soon as possible, replacing the legs.“Heat the legs” - working in place with knee leg flexion when the foot reaches almost the buttocks.Jumping.Legs together, arms along the body.Distribute your legs with a jump at the same time raising your arms to the sides to a position above the head.Route to the starting position with a jump.Elevators.You can choose a chair, bed or something like an object.Wait -with the right foot, we went down with the same leg.Perform two approaches 10 times for each leg.Cardio training should be heated or complete the energy (20 to 30 minutes).