The best abdominal and side slimming exercises you can do at home and in the gym

A sedentary lifestyle and unhealthy snack make yourself feel in the form of unattractive fat deposits on the sides and abdomen. The body is not able to lose weight in certain parts of the body, so sports activity is necessary for all muscle groups. Abdominal and side slimming exercises are performed in combination. The best results can be achieved if you eat a healthy diet and do aerobic activities at the same time.

How to achieve the maximum effect?

Throwing excess fat in places like the sides and belly will not work quickly. These are the hardest parts of the body to work on, so it will take about a month to achieve noticeable results from regular physical activity. This is the optimal time for the body to get used to the new regime and develop healthy habits. In this case, the beautiful figure will last for a long time.

If the weight is losing weight intensely, it indicates a loss of muscle and water, not fat. This situation can lead to fatigue.

If the problem is not so acute and you need to get rid of 3-4 extra pounds, you can cope with the task within 2 weeks. The main condition is compliance with the sport and diet.

Most beginners make the mistake of focusing directly on problem areas.But usually weight loss occurs from the top down, starting from the face and gradually moving to the chest, waist, abdomen, buttocks, legs. Therefore, it is important to choose a range of exercises with a load on the whole body, including:

  • cardio workout;
  • strength exercises;
  • fitness;
  • aerobic exercise.

All this will help to quickly get rid of excess fat on the sides and toning the abdominal muscles.

Training Rules

The greatest effect of fat burning from exercise is observed in the morning, so the day starts with morning exercises at home, 2 hours after breakfast. Simple exercises that warm up and stretch the muscle tissue are suitable for this. The most complex complexes can be performed both independently and in the gym, under the guidance of an instructor.

When doing press exercises, your body should serve as the weight, otherwise the result is the opposite of losing weight.The regularity and intensity of the exercises is determined by how you feel. With severe pain, physical activity stops and then slows down.

To get rid of folds in the abdomen and sides, it is enough to exercise 3-4 times a week for 15-20 minutes, and if the exercises are light, then every day. Choose the 4-5 most suitable and perform every 10-15 times in 2-3 ways (for women) or 20-25 times in 4 ways (for men).

You should always start with a warm-up lasting 5-7 minutes, which is also suitable for morning exercises.Options:

  • dancing, spot jumping, gymnastics;
  • tilting the body sideways with alternate extension of the arms while standing;
  • rotation of the pelvis and the whole body;
  • Raise your torso while lying on your back, placing your hands behind your head and bending your knees.

Regardless of who does the exercises (child, teen, woman, girl, girl, man), a number of rules are required:

  • Classes take place on an empty stomach.
  • Do not strain your body.
  • Each exercise is performed carefully and slowly, while problem areas should be kept in suspense.
  • Exercise at the same time.
  • Gradually increase the load.

normal normal to feel a pleasant burning sensation in the abdominal area and a little fatigue.


Food plays an equally important role in getting a flat stomach. Extremely strict restrictions in such a case are not recommended. The diet should be balanced and complete, so that weight loss has enough strength for regular exercise.

You should eat two hours before the scheduled lesson and no later than two hours after it: in this case, the body heals quickly by burning fat in problem areas.

Basic diet rules:

  • eaten in small portions (200–250 g) 5-6 times a day;
  • reduce salt and sugar intake;
  • exclude fried, fatty, salty and smoked foods;
  • preference is given to fiber and protein products of plant and animal origin (dietary meat, cereals, whole grain breads, vegetables and fruits);
  • Harmful sweets are replaced with dried fruits, nuts, honey.

Throughout the day, they drink up to 2-2, 5 liters of clean still water.

The main condition for burning fat in the abdominal cavity is to make a daily menu with three correct foods. These include:

  • chicken, rabbit, beef;
  • fresh herbs, vegetables, fruits, berries (except bananas, grapes and potatoes);
  • dried fruits, nuts;
  • legumes, cereals;
  • seafood, seafood;
  • eggs;
  • low-fat fermented milk products;
  • vegetable oils (olive, flax).

According to nutritionists, there are foods that increase metabolism and help burn fat on the sides and abdomen. These are: ginger, green tea, grapefruit, cucumber, cabbage, cinnamon, horseradish.

Lateral and abdominal exercises

Many exercises can be done at home, but the best effect is observed with complex work - combined with going to the gym.important it is importantto focus on working all the press muscles: upper, lower and side.

It is recommended to combine different types of fat burning complexes.

Easy exercise

Beginner athletes are encouraged to start with light but effective exercises. Using such training, even without daily performance, it is possible to tighten the figure for 2 weeks (provided there are no medical contraindications).

A simple set for slimming the abdomen and sides consists of three exercises:

  • Move the socks.Lie on your back, hands on the back of your head. Legs bent at the knees rise and sway from the socks.
  • Circular rotations.In the same starting position, lying on your back, bend your knees and place your feet on the floor. The body makes rotational movements in one direction, then in the other direction 5 times.
  • Back with bent knees.Do all four legs, rest on the floor with elbows and knees, feet on toes. Stretching the press, they lift the knees off the floor, rounding the back. Count to three and return to the original position.

Other effective exercises are described in the table:

Exercise name Execution
Raise the chair leg
  1. They sit in a chair, pointing their shoulders.
  2. Put your hands behind your head.
  3. As you inhale, your legs rise, trying to bring them as close to your chest as possible.
  4. Hold for 6-10 seconds and lower their legs
raising the legs in a chair
Walking with your hands
  1. Take all four.
  2. They take a "step" with their hands at maximum distance and are fixed in this position for 10 seconds.
  3. Then, at a slow pace, the legs are "caught" with the hands
  1. Take a board-like position: rest your palms and socks on the floor.
  2. First stretch one arm and try to find balance.
  3. Then remove the opposite foot from the floor.
  4. Freeze for a while.
  5. Do the same by changing arms and legs

Upper printing complex

To work your upper abdomen, it is advisable to use all types of push-ups, runs and static exercises.

Crunches and lunch

The most popular exercises are described in the table:

Title Technique
Oblique curl
  1. Lie on your back, bend your legs at the knees, place the heel of one foot on the knee of the other.
  2. The opposite hand is bent at the elbow and placed behind the head.
  3. First, they lie obliquely on one leg 20-25 times, then change arm and leg and repeat.

It is very important not to lift your lower back off the floor, to stretch your abdomen as much as possible and not to lower your shoulders to the floor. Perform 3 sets on each side

Twist of the foot
  1. Lie on your back and straighten your legs at right angles. It is permissible to bend them slightly at the knees.
  2. Perform curves in different directions, straining the abdomen.

It is important not to lift the pelvis off the floor. The hands can be extended in the direction of movement or removed from the head

Lateral chewing
  1. Lie on your back and bend your knees.
  2. Place the knees to the right, place the opposite hand behind the head and place the other on the thigh.
  3. While sucking, twist your body and tighten the oblique abdominal muscles. Try to get off the floor as much as possible.
  4. Hold for a few seconds and return to the starting position while exhaling
lateral torsion
Crunches on the bench
  1. Lie on the bench. The hands are placed behind the head.
  2. As you exhale, stand up, bending your knees.
  3. After a short pause, they return to their original position.

Beginners are encouraged to start training on a flat surface. But the steeper the bench, the better the result. Optimal slope - 45 degrees

Lunges me kthesa
  1. From a standing position, pull forward with one foot with a half-squat. The knee does not touch the surface.
  2. The arms extend in the same direction, parallel to the floor. Conveniently suitable for using a small exercise ball.
  3. The body is turned sideways.
  4. Then they return to the starting position and do the same, but on the other leg

Static Exercises

Static exercises are based on loads that do not involve active movement, but they are no less effective in using problem areas of the body due to tension.This type of training is suitable for people who are contraindicated for increased physical activity for medical reasons.

A positive result can be seen if you perform exercises for 6 ways at the same time. It is recommended to start with 30 seconds. The time gradually increases to a minute and a half. The maximum interval between sets is 1 minute.

The most effective static exercises for working the upper press are presented in the table:

Title Technique
Low board
  1. Take a push-up position on the floor, as for push-ups. The back is held straight.
  2. The joined legs are placed on the toes, the feet are straightened.
  3. Falls on the elbows.
  4. Tighten your buttocks, tighten your abdomen, straighten your body in a line
Curved board
  1. Being in the lowboard position, they shift the emphasis to the left elbow and turn sideways.
  2. Raise your other hand. They are held in this position for 30-45 seconds.
  3. Then do the exercise on the other side
"Vacuum" This exercise can be done standing, sitting or lying down. Take a deep breath and pull hard on the stomach. They try to stay in this position for 5-6 seconds. It is required to repeat "Vacuum" 6-7 times vacuum dilution

Working on bottom printing

To work on the lower abdomen, a compound is used that involves the limbs. All exercises are performed 10-15 times in 4 groups.

The most effective are presented in the table:

Title Technique
Knee lift Starting position - on the back, arms behind the head, legs straight. Bend each leg in turn and lie on your back with your elbows slightly apart from the floor.
Scissors Lying on your back, lift both legs and start to spread and bring them together like scissors
Raise your legs from a support position Lie on the floor and start lifting one foot or the other. Inhale, lower as you exhale
Bicycle Lie on your back, put your hands behind your head and start twisting your legs, imitating cycling

Complex for oblique abdominal muscles

The oblique abdominal muscles are worked by bending and turning the body. They need to be trained separately, as they are not affected by other types of load.

Care should be taken when tilting, as the load on the spine in the lumbar region increases. With serious back problems, such exercises are contraindicated.

The most productive exercises are suggested in the table:

Title Execution
Side bends in the foot
  1. Stand up straight, feet shoulder-width apart.
  2. Take the raft in your hands.
  3. Bend sideways, tightening the abscess
Fitball Tilt Bends
  1. Lie on your back, squeeze a fitball between your bent legs.
  2. Lift your legs and lie on the ball with your hands while slightly tearing your upper body off the floor
Twist Bike They make a standard "Bicycle", but at the same time they twist the body: the right elbow extends to the left bent knee and vice versa twist bike

Loop twist

To get a wasp waist in 2-3 months, it is recommended to twist the bracelet every day. This exercise strengthens the abdominal muscles, helps remove fat deposits on the sides.

Before moving on to more complex curves, you need to learn how to rotate the hula hoop in a standard way, on the stomach.


  1. Take a starting position on your feet, feet together.
  2. The arms are bent at the elbows and placed behind the head or spread sideways.
  3. The view is twisted at the waist due to the smooth circular movements of the pelvis. During exhalation, the stomach pulls, during inhalation, it is relaxed.

It is recommended that you take a shell weighing 2 kg or more. If you rotate it daily for 20-30 minutes, the first results will be noticed within 10 days.

Respiratory gymnastics

In addition to physical activity, it is recommended that you use breathing exercises. Allowed to be performed in a sitting position.

There are 2 main techniques: the body bends and oxidizes.

The first is based on burning fat due to the entry of oxygen into the body during deep breathing.In this case, it is necessary to take certain postures to tighten the muscles.

Main exercise:

  1. Lie on your back and bend your knees.
  2. The stomach pulls hard.
  3. Raise your hands up.
  4. Take a deep breath and hold your breath for 7-10 seconds while lifting your body.
  5. Stretch your arms up.
  6. After the allotted time, slowly pull out and lower the body to its original position. Repeat 3-4 more times.

The second technique involves a series of sharp and rapid exhalations after a deep breath.Thanks to this technique, the abdominal muscles of the abdomen are worked effectively.

Aerobic exercise

In addition to focused activities at the gym or at home, both women and men should pay attention to aerobic exercise. It includes:

  • Walking- at a brisk pace for half an hour a day, at least five times a week.
  • Running- about 35-40 minutes.
  • Swimming- in the initial stage, once a week is enough.
  • Cycling- 30 minutes a day. Such activity works even more effectively in the abdominal muscles than twisting.

Aerobic exercise will improve the weight loss process and allow you to get a nice flat stomach in a shorter time.

Men's Complex

For men, a range of exercises is chosento get rid of the abdomen and sides with a focus on the work of all muscle groups. The more they strain, the more intensely the body will expend energy and burn fat.

All exercises are performed 25-30 times in 4 groups. Exercise every other day, combining exercise with running, swimming in the pool, cycling and other cardio options.

Dumbbells weighing up to 2 kg or plastic bottles filled with water can be used as weights.

Most effective exercises for men:

  • Crunches straight in the supine position: stretch with the elbows up to the knees, which are in a raised position.
  • Twisting in an inclined plane: lie on your back on a firm backrest and lie with your elbows up as you exhale.
  • Push with simultaneous leg raises: they lean on the floor with their fists, throw their feet on each backrest (chair, bed) and push up at an angle.
  • Pull the legs with the location on the uneven straps: the hands rest on the horizontal bar and in a hanging position raise the legs at a 90 degree angle.
  • Planks in the palm: enter a standard position and pull the legs up to the chest one by one.
  • Sloping row of rafts: the legs are placed slightly wider than the shoulders, the elbows are pressed to the waist and bent forward. At the same time, the arms are bent with shells at the elbows, pressing them to the chest.
  • Dumbbell lunges: Make alternate lunges with different legs. The dumbbells are held in the groin.
  • Drapbell Plank: Rest your hands on the floor with dumbbells and fingers. One hand is brought behind the back, freezes for 4-5 seconds and returns to its original position.

How to lose weight after giving birth?

The problem of fattening sheep in the womb is especially acute after pregnancy and childbirth. Classes are allowed to start only after one month, if the woman had previously led an active life. Girls who are less active have to wait about two months.After a cesarean section, weight loss will have to be postponed for a longer period.

Start by doing the Vacuum exercise every day to help your muscles recover. The first time they do it in a supine position and in the morning.

The following exercises are suitable for a heavier load:

  • torsion;
  • raising the hips;
  • raising straight legs, lying on your back or sideways;
  • all types of boards;
  • wall erection.

During exercise, do not forget about the breathing technique: they tense the muscles as much as possible in breathing.