Exercises for weight loss of the abdomen and sides

28 May 2025

A fine waist is ideal that many women are targeting.The constitution of everyone is different, and if a girl is to do almost nothing to maintain a form, then others must apply the efforts of the Titanic to lose weight at the waist, at least a few centimeters. To eliminate unnecessary deposits and find a wasp size, there is no need to go to the gymnasium.There are different exercises to lose weight and home sides that will help achieve the desired result.

The structure of the abdominal muscles

The press muscles are divided into four main muscles: Read more: how to pump the side press.

The right muscle of the abdomen.Attached to the cartilage of the V-VII coasts, the mucous process of the sternum and the pubic bone;
The external oblique muscle of the abdomen.Attached to the pubic symphysis, the iliac crest and the external surface of the V-XII ribs;
The oblique inner muscle of the abdomen.It is attached to the cartilage of the lower ribs and the iliac crest.
The transverse abdominal muscle.Below, it is attached to the crest of the iliac bone, as well as to the lateral third of the inguinal ligament.

The right muscle of the abdomen

It is a long muscle, which relates to the front wall of the abdominal cavity.She comes from the pubic crest and reached the top of the abdomen, endeavor to the coasts and the sternum.Muscle fibers are interrupted by 3-4 transverse sweater, which contributes to the formation of the "cubes" of the press on the stomach.The functions performed by the rectus muscle of the abdomen can be attributed to the bending of the torso forward and the thrust of the ribs, as well as to the lifting of the basin with a fixed trunk.

The oblique muscles of the abdomen

On both sides of the human body are the oblique muscles of the abdomen, the main function of which is the turns of the body.The oblique abdominal muscles are divided into external and internal.The internal muscles are quite deep - they go from the basin to the sternum.The external muscles are located under the skin above the interior muscles.With their help, the body is twisted and leans.The torsion to the left side, the left exterior, as well as the right interior muscles, are involved, while when it turns to the right side, the right and left external interior muscles are included in the work.The oblique muscles of the press and the transverse muscle of the abdominal cavity stabilize the spine, thus increasing the intra-abdominal pressure, because of which the healthy functioning of the spine itself is reached, as well as the maintenance of the internal organs in the right position.The oblique muscles, like the lumbar, are stabilizing muscles.Due to the strengthening of this muscle group, a beautiful posture and the normal functioning of the spine are preserved.All the complex movements of the human body begin with the reduction of these abdominal muscles and others.After that, the activity is transmitted to other muscle groups.It is very important to pay attention to training to keep the press muscles in tone, if not problems such as imbalance in the development of these muscles or asymmetry in size can occur.If the objective of reaching a beautiful relief press is impossible, it is impossible for the fat layer to exceed 1.5 cm.Physical activity must aim for muscle hypertrophy and the reduction of fat cells located under the skin.

External oblique muscle

External oblique abdominal muscles are the largest and most important of all abdominal muscles.This muscle group is involved in the return of the body and its inclinations.In addition, they also help raise and transfer heavy objects to a person.

External oblique muscles

The external oblique muscles of the press come from the external surface of the lower ribs.There, it has large teeth: the five superiors are located in the muscle of the previous equipment, the lower three are in contact with the teeth, which are part of the widest vertebral muscle.Near the cartilage of the ribs, the upper muscle packages are formed - they pass in the horizontal direction.You will find below beams that pass from top to bottom.The lowest is directed vertically at the bottom.

Inner oblique muscle

The main purpose of the internal oblique muscles is the flexion of the spine with their bilateral contraction.While with a contraction to a single invoice, this muscular group, as well as external oblique muscles, contributes to the rotation of the housing and the decline in the coasts.The internal oblique muscle begins from the intermediate line on the iliac crest, on the lombo-sacred fascia and on the lateral part of the inguinal beam.At the cartilage, which are located on the lower ribs, the fiber beams of the upper part of the inner oblique muscle are attached (they pass from bottom to top).The lower beams are directed both from top to bottom.They turn into a large aponeurosis along the outline which is attracted by the pubic bone of the X cartilage located on the coast.In addition, the lower beams of this muscle are included in the seed cord, thanks to this, the muscle is formed, which is responsible for breeding the testicle in men.

Transverse abdominal muscle

This muscle forms the third deepest layer of the muscles of the abdominal wall.It is important to note that the beams of the transverse abdominal muscles pass from behind and are located horizontally, around the waist.At the time of reduction, the transverse muscle reduces the size of the abdominal cavity, draws the stomach at the same time and also pulls the ribs to the midline.This muscle group forms an abdominal press.Thanks to the joint work, the abdominal muscles help to fold the body forward and on the sides.In addition, they are responsible for turning the torso on the sides around the longitudinal axis.

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

Start losing weight, be sure to start with a radical change in food.Do not forget - a successful correction of a figure is impossible without fulfilling this important condition.Power rules for effective weight loss:

Reduce use or complete exclusion for a long period from the daily diet of fast carbohydrates (products containing sugar and bakery products).
Preparation of salt -free dishes (or with a small quantity) due to the capacity of sodium chloride to remember the liquid, which causes swelling.
Power split into small portions (up to two hundred grams, five to six times a day).
Daily use of approximately two liters of clean and not boiled water, helping to improve metabolism.This is an important factor for weight loss.
Replacement of all fatty foods with the lowest fat in fat.Prepare varieties of fish, birds, beef, veal.Give preference to rabbit meat.
The right choice of the cooking method is cooking, extinction, the use of a double boiler, electric ovens.

The most effective exercises to lose weight and sides

It is the best set of exercises that will help make a flat stomach at home, because it consists not only in twisting the press, and it also includes intense exercises that contribute to rapid fat combustion not only on the stomach.But you must clearly understand that the effect will be stronger and most notable, the more efforts you make and the more in detail you are approaching the question of fat combustion.

Twist

There are no popular movements to twist the press.It is not the most effective, but it will help you strengthen the muscles of the bark if you combine it with the right diet, and in a short time, you will see the results.Lie on the carpet facing upwards.Fold your knees, the feet should be on the ground with the entire surface.Make your hands behind your head.Inhale deeply and tear off the upper body from the ground.Exhale when you get up.Inspire when you fall back into the starting position.Breathe when you lower the body to the ground.Make 10 repetitions, then repeat in 2-3 approaches.

Oblique torsion

The movement is very similar to ordinary torsion, but here you will have to turn one shoulder to the other.Lie on the carpet, put your hands near your head.Fold your knees so that the feet do not touch the floor.Lift the upper body as with an ordinary twist, turning the right shoulder to the left.The left side of the body must be on the ground.Repeat the movement on the other side.Turn the left in the shoulder to the right, without tearing the right side of the body of the ground.Make 10 to 12 repetitions.

Press the lateral muscles of the abdomen:
Place the carpet on the floor and lie on it laterally.
Exhaust a hand in front of you - you will rest against it.
Bring the other hand near the head so that the elbow looks up at the ceiling.
Start lifting the chest and legs at the same time, then lower it.When you raise the body, breathe, when you lower - expire
Make the lateral muscles of the abdomen 10 times 3 approaches.
Press rectus abdominal muscles:
Lie on the ground on your back.
Bring your hands near your head.
During inhalation, start to lift the body, when expiration - to let it go.
This exercise must be done with a rounded back, as if it was twisted with the stomach.
When you raise the body, you need to make a noisy expiration.
Do not rush, you should feel how the abdominal muscles work.
Make the press about 10 times in 3 approaches.
Mill:
Starting position - Line of legs - Width away, the back is straight.
The exercise is done with legs and straight hands.
Tilt the body forward and wave first with one hand down, then with the other.
During the exercise, follow your breath
Make the mill about 20 times several approaches.
Planck:
Lower your elbows to the ground.Take a position such that the body is perpendicular to the ground.
The back is straight, the legs are equal, the head is at the same level with the spine.
In this position, try to hold about a minute.
In the future, time can be increased
Do not be embarrassed that the body shakes, because all muscle groups are involved in this exercise.
When you do the bar, do not lower the basin, hold exactly until the end of time.
"Bike".

Starting to play, you must take the appropriate position - lying down, your back must adapt closely on the ground, remove your arms behind the head, fold the legs with the knees forming a corner which will be equal to 45 degrees.Execution technique.At a distance of 50 cm from the floor covering, lift the legs, having previously folded the knees and start to twist the imaginary pedals.Perform non -fast parades, at least 15 times in 1 approach.Make a total of 3 or 4 approaches.

Exercise with a hoop.

It is best to buy a heavier shell (2 kg or more).When twisted, the stomach should be stretched.The duration of execution is recommended from 1 hour or more with small holidays not exceeding 3 minutes.By performing the following type of exercise, you must take the standing position, placing a little leg on the sides, press your palms at the waist.It is important to maintain the body position directly, tightly pressing the feet on the ground.Technique: to make deep inclinations from one side to the other alternately.

Incline with dumbbells:
Take dumbbells weighing 2 kg and more in both hands.
Starting position - Line of legs - Width away, the back is straight.
Start stretching your dumbbells with one hand on your side, turn around and lean in the other direction.Make inclination several times.
Over time, the weight of the dumbbells can be changed.
This exercise can be done with one hand: tilting the body on the side, the other hand is given behind the head.

A set of exercises to lose weight and sides

Lie on the ground, your arms stretched.Do the exercise slowly, ensuring that the shoulder blades are closely adapt to the carpet.At the same time, raise your standing legs, then lower them to the right.Without touching their horizontal surface, inspire deeply and go back to their original position.Make two approaches 10 times for each side.
Starting position: lying on the back with the hands extended along the body.The legs are folded on the knee joints compressed together, the feet stand on the ground.Breathe deeply and start at the same time to lift the pelvis very well on the ground, then - the spine.At the same time, take your hands slowly behind your head.Remember your breath and slow down a second.During expiration, return to and.p.And therefore 10 times.
In a position lying on your back, put a small roll under the pelvic belt.Throw your hands behind their heads so that they lengthened with your palms.Gently lift the left leg vertically.Look for this position for half a minute.Follow your breathing: it should be uniform and deep.Returning to the initial position, do the same with the other foot.In total, you have to do this exercise 30 times.
Sit on the carpet and gain a little weight.Raise your back, pull your stomach and slightly fold your knees.Contact the weight from left to right, not a second without relaxing the press muscles.Make at least 2 approaches ten times for each side.Breathing all the time should be without haste and deep.
Place your separate shoulder feet and sit on your toes.Put your palms on the ground and tighten the navel strongly.Turning the body on the left, remove 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 rehearsals is 10 for each member.
The initial installation: the stretched hands rest on a towel, the bent knees are held on the ground.Lower the belt from the shoulder down and pull the stomach closely.Slowly advance your arms forward.Do this until you touch the floor with the chest, do not let go of the lower back and follow the rectitude of the back.Return to the starting position, perform completely relaxing.You must do this exercise at least 20 times, dividing them into several approaches.

Run in place when you lose weight and sides

Run with high hip elevators - lift the hips as high as possible towards the chest, as often as possible by replacing your legs."Heaty the legs" - flowing in place with the bending of the leg to the knee, when the foot reaches almost the buttocks.Jump.Legs together, arms along the body.Distribute your legs with a jump, at the same time by lifting your arms on the sides to a position above your head.Route to the starting position with a jump.Elevators.You can choose a chair, a bed or something like an object.Rising on him with good foot, we go down with the same leg.Perform two approaches 10 times for each leg.Cardio training must either enter the warm-up or finish the power (20-30 minutes).