Exercises for losing weight on the abdomen and sides: an effective complex at home with photos and videos

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Looking for a way to burn belly fat and get flat abs? These eight exercises to get rid of your belly fat are exactly what you need.

From this article you will learn:

The real reason for excess weight
When is the best time to train?
7 effective exercises for losing weight on your sides
An easy way to get started today

Before moving on to solutions, let's understand the real causes of the problem...

30-day complex for toning the abs

To enlarge a picture, simply click on it.

Download a copy of the 30-Day Ab Toning Challenge as a picture and train every day for a month.

Ladies, we don't want to cause any panic, but summer is just around the corner, which can only mean one thing... bikini time!

Oh yes, these are the same six letters that fill us with terror every year. And although every year we swear that by the time it is time to take a sunbath, we will get ourselves in order, how far we are still from being confident in showing up in a swimsuit on the beach!

There is an abyss between how you feel with a flat stomach and without it. Imagine what it would be like to wear tight tops without a care in the world? Don’t reflexively cover your purse all the time in the park? Happy to finally get rid of outerwear on the beach... ?

It may seem impossible, but if you follow this simple, proven plan, losing belly fat can be done. Yes. Exactly for you!

And this is where we are ready to help you. This year, we have teamed up with a fitness trainer to create for you a new and completely exclusive 30-day marathon for burning subcutaneous fat and improving abdominal muscle tone.

We can just hear you exclaim: how is this different from all similar ab programs? Our marathon is specifically designed to be less challenging and more rewarding! The plan is designed to target key abdominal muscles with simple exercises, so you can easily fit the workout into any busy schedule.

So make a promise to yourself to feel good this summer, lose weight, and commit to our June 30-day belly toning challenge. Just download and print the plan with pictures from the link below, attach it to the refrigerator, closet, above the TV - anywhere as long as it gives you focus on the goal. We've even included photos of how to do each move so you don't get stuck at anything. You don't need an expensive gym membership or personal training programs!

All you need is to get your favorite swimsuit ready for the season. This summer you'll be more ready to wear it than ever!

How to train:

Follow the simple steps in this guide to remove excess fat from your waist. How to do the exercises of this 30-day marathon is indicated below if the technique is not familiar to you.

Movement 1: Plank on elbows and knees

Make sure your elbows are directly under your shoulders and don't arch your pelvis upward.

Movement 2: Easy Burpees

Place your hands on the floor and take a lying position, putting first one leg back, then the other. Then, in the same way, pull your legs towards your arms, stand straight and stretch your arms up.

Movement 3: Plank on elbows and toes

Stand on your toes and lift your knees and hips off the ground. Shift your body weight forward so that your nose is in front of your fingers and pull your navel in.

Move 4: Full Burpees

Place your hands on the floor and throw both legs back at the same time to find yourself in a prone position. Then, while jumping, pull your legs towards your hands again and jump up, lifting your feet off the floor.

Movement 5: Prone plank

Place your outstretched arms on the floor, make sure your wrists are in line with your shoulders, and lean forward on your toes.

Move 6: Burpee with Push-Up

Do everything the same as in the previous point, only, taking a prone position, do one push-up: bend your elbows and lower yourself to the floor before jumping up. If you find this difficult, kneel down before doing a push-up.

An effective set of gymnastic exercises for losing weight in the abdomen and sides

Let's start with abs training. There are a lot of exercises for pumping up the abdominal muscles. Some believe that some exercises are more effective than others, but in fact, even familiar and long-familiar exercises give good results if you do them regularly and follow the correct technique.

Twisting (photo)

Abdominal crunches are an exercise familiar from childhood, but usually everyone did it at speed, without thinking about how correctly it was performed.

Crunches can be performed with straight legs or with legs raised, and they can either be placed on an elevated surface, such as a bench, or held in the air. The last option will be the most difficult. This exercise is suitable for both women and men.

The most difficult version of the crunch exercise is to do it while keeping your legs in the air

Exercise technique:

We lie down on our backs.
You can hold your hands behind your head, on your chest, or leave them along your body. If you are a beginner, you can stretch your arms along your body and slightly hold your hips - this is the easiest option. Crossing your arms over your chest will make the exercise a little more difficult. And if we want to make this exercise as difficult as possible, then we should remove our hands behind our heads.
We either place our legs on the floor with the knees bent, or move them to a height, or hold them in the air.
Press your lower back to the floor.
We take a deep breath and, as we exhale, begin to twist, lifting our shoulder blades off the floor.
Inhaling, we lower ourselves back down and relax.

Twisting exercise technique

Repeat 20–25 times. 3-4 approaches will be enough.

Video: Body crunches

Lying on your back (for women and men)

The sit-up is an excellent exercise for developing and strengthening the rectus abdominis muscles.

Exercise technique:

We lie down on our backs.
We bend our legs at the knees and place them shoulder-width apart. During the exercise, your feet do not need to be lifted off the floor (this often happens, since the legs serve as a counterweight and “try to help you get up”), so you can immediately fix them: slip them under the sofa, ask someone to hold them, etc.
We place our hands behind our heads or cross them over our chests. If you are a beginner, you can stretch your arms behind your head and move them forward when lifting.
Please note: do not put pressure on your head or neck with your hands.
The back is pressed tightly to the surface. Minimize the natural arch in your lower back.
Take a deep breath and as you exhale, lift your body with a rounded back.
At the top point, you should exhale as much as possible, tense your abdominal muscles and hold for 2-3 seconds.
After this, while inhaling, we lower ourselves down and relax.

You need to repeat 15-20 times, 3-4 approaches will be enough.

Of course, the abdominal muscles quickly adapt to any load, and this exercise should be performed in combination with others or periodically replaced.

Lying leg raises (suitable for warming up)

For example, crunches or body raises can be alternated with lying leg raises. This exercise allows you to pump up the lower part of the rectus abdominis muscle.

All exercises with leg raises will always be more difficult for the abs than crunches or upper body raises

Exercise technique:

We lie down on our backs. Legs extended. Hands along the body.
When lifting your legs, your back often tries to take the load, so to minimize this phenomenon, place your hands under your buttocks and keep them there during the entire exercise.
We take a deep breath and, as we exhale, lift our legs off the floor.
We raise our legs until they are perpendicular to the floor, hold this position for several seconds and begin to slowly, feeling the abdominal muscles, lower our legs.
At the lowest point, it is advisable not to touch the surface so that the load is constant.

Lying leg raise exercise technique

For a beginner, this method may seem quite complicated, so it makes sense to lift your legs one by one. With an exhalation, we raise one leg to an angle of 45–60 degrees, hold and slowly lower it. When the first leg touches the floor, you can lift the second one.

Do not confuse this exercise with reverse crunches. When lifting the legs, as we described above, we end the exercise with the legs perpendicular to the floor. In reverse crunches, at the top point you need to lift your buttocks off the floor and twist your lower body a little more towards you. It looks like this:

Don't confuse reverse crunches with leg raises. These are different exercises

Exercise "scissors"

This exercise has some similarities to the previous one, and it is probably familiar to many.

Exercise technique:

We lie down on our backs.
Legs are extended, arms lie along the body.
In this case, you can also place your hands under your buttocks to remove excess stress from your lower back.
We raise our legs to a level of 45–60 degrees and begin to make horizontal cross movements.
We repeat a certain number of times and lower our feet to the floor. Let's relax. Then we repeat.

Scissor exercise technique

Such approaches need to be repeated 4–5, each 15–20 times.

This exercise can be performed in a large amplitude, not just crossing the legs, but spreading them wide to the sides, then bringing them together and then crossing them.

Another variation of the scissors exercise with leg raises

And another version of this exercise is not horizontal crossings, but vertical swings.

Variant of the scissors exercise with vertical swings

Elbow-knee ab exercise

There are two versions of this exercise based on the area of muscles being worked: the rectus abdominis and the oblique abdominal muscles. As well as several options with varying difficulty.

Exercise technique:

We lie down on our backs.
We move our hands behind our heads.
The legs can be in one of four positions: bent at the knees and standing on the floor or lying extended on the floor (easy); lie on a hill (easy); or they can be held in the air (difficult).
The goal of this exercise is to reach your elbows to your knees.
We perform simultaneous twisting of both the body and legs, that is, we strive to connect them in the middle.
If we work with the rectus muscles, then our task is to touch both elbows to both knees.
Exercise option for the rectus abdominis muscles
If we want to work the oblique muscles, then we should touch the opposite elbow and knee.
When we work the oblique and serratus abdominal muscles, we need to touch the opposite elbow and knee
If the legs lie on a hill, then we perform the twist to a greater extent using the upper part of the body, the lower part is fixed, so the exercise is easy and suitable for beginners.
Another easy option is when you raise your legs and put them back on the floor.
The most difficult option is when the legs are twisted together with the body, that is, you pull them towards you and then straighten them, but do not touch the floor with your feet.

The number of repetitions is from 15 to 25, 3-4 approaches will be enough.

Video: Easy version of oblique twists “knee-elbow”

Video: Complex version of oblique twists “knee-elbow”

Plank - classic and side (the most effective exercise to pump up your abdominal muscles)

The plank exercise, according to research, is one of the ten best abdominal exercises. Moreover, it shows itself most effectively for the oblique abdominal muscles.

There are a lot of plank options. We will look at two classic types - the classic plank and the side plank. Both of these exercises can be performed dynamically. For example, pulling your legs to your chest, raising your arm, leg, jumping, and so on.

Classic plank

The plank can be performed in three ways, from the simplest to the most complex:

on outstretched arms
The extended arm plank is a great option for beginners.
on the forearms
In the elbow plank it is a little more difficult to maintain a straight body, so it is better to practice the technique in the plank with outstretched arms
on the palms (chaturanga dandasana)
This pose is borrowed from yoga. This is a difficult option that even someone who has been practicing for a long time will not always be able to perform correctly.

Exercise technique:

We lie down on our stomachs. This is the starting position from which you need to get into plank pose. But if it’s very difficult for you, you can immediately stand in a plank position from a comfortable position.
Legs lie straight.
We put our feet on our toes. The closer your feet are to each other, the more difficult it is to perform the exercise.
We lean either on our elbows or on our palms.
We inhale and exhale, push up to the required plank version.
You need to hold this position for 20 seconds to several minutes. It all depends on your preparation.
It is important to take care of your body. Regardless of which plank you stand in, the whole body should be one straight line: the stomach is tucked, the pelvis is not tilted or lifted, the back is straight, the neck is relaxed.
Don't forget to breathe. Breathing should be smooth and calm. At least this is what we should strive for.

Side plank

This exercise can also be done:

at arm's length
Side plank at arm's length
on the forearm
Side plank on the elbow

Exercise technique:

We lie down on our sides.
A more difficult option is when one leg lies on top of the other, but a beginner may find this method very difficult, so you can put your feet next to each other.
We rise on the elbow or on an outstretched arm, helping ourselves with the other hand.
Inhale and exhale lift your body off the floor. You should hold on only with the help of a foot (or two) and a supporting arm: neither the body, nor the pelvis, nor the legs should be in contact with the floor.
You also need to make sure that the body is one straight line.
The supporting hand should be strictly under the shoulder.
We stay in this position for the required time - also from 20 seconds to several minutes - and change sides.

Start performing the plank exercise with the minimum possible time and increase the time each time by adding 5-10 seconds. Thus, if you do this exercise regularly, you can easily reach a few minutes in a month.

The abdominal muscles quickly get used to the load, so you should strive to include different exercise options in your training, alternate and replace them, then you can achieve greater efficiency.

How to Lose Excess Belly Fat - The Ultimate Guide!

A flat stomach is something many women crave. However, losing fat isn't just about looking good in a bikini.

Today we're more aware of diets than ever before, and while it's not a big deal if you're soft in some areas, excess fat in your lower belly and sides can be a real health hazard.

You can tell if you're overweight by measuring your body mass index (BMI), but the risk may vary depending on where you carry it, according to the NHS. And excess weight is one of the most dangerous.

"Having more fat around your waist (compared to fat around your buttocks and thighs) puts you at greater risk for diabetes and heart problems," she states. A healthy waist circumference for men is less than 94 cm (37 inches), and for girls it is less than 80 cm (32 inches).

Obesity in England causes 9,000 premature deaths every year and can reduce life expectancy by up to 9 years. It is also associated with serious heart problems and can increase the risk of heart disease, breast cancer, colon cancer, prostate cancer and type 2 diabetes.

We're constantly bombarded with news about the latest diets, eating more of this, eating less of that, trying these exercises at home... but what really works if you want to lose belly fat?

Move

Gone are the days when everyone thought that in order to weigh less, you just need to eat less. The government recommends that adults engage in two forms of activity: aerobic and strength-training to help maintain a healthy weight.

These activities should include 2 hours and 30 minutes of “moderate to vigorous” aerobic activity per week (jogging, swimming, power walking, jumping jacks...whatever you like!), and muscle strengthening exercises two or more days per week (working all major muscle groups - legs, hips, back, abs, chest, shoulders and arms), including using a barbell.

If you want to lose weight and focus on getting rid of the excess weight through exercise, try these 10 exercises for a flat stomach. They don't require an expensive gym membership or a fancy personal trainer, and best of all, you can get started today!

Eat wisely

No, here we will not tell you that you just need to eat less to get rid of the hated fat on your sides and belly. But you need to make healthier meal and snack choices so that you feel as good on the inside as you look on the outside. When it comes to fat loss, there are many simple ways to shape your daily diet, we recommend these superfoods in the list below - they are guaranteed to put your diet on track!

How to achieve maximum effect?

Losing excess fat deposits in places such as the sides and stomach will not be possible quickly. These are the most difficult areas of the body to work on, so it will take about a month to achieve visible 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 remain for a long time.

If weight loss is intense, this indicates a loss of muscle and water, not fat. This situation can lead to exhaustion.

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

The mistake most beginners make is that the emphasis is placed immediately on problem areas. But usually weight loss occurs from top to bottom, starting from the face and gradually moving to the chest, waist, abdomen, buttocks, and legs. Therefore, it is important to choose a set of exercises with a load on the whole body, including:

cardio training;
strength exercises;
fitness;
aerobic exercise.

All this will help you quickly get rid of excess fat on your sides and tone your abdominal muscles.

Training rules

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

When performing abdominal exercises, your own body should serve as a weight, otherwise the opposite result of weight loss will be achieved. The regularity and intensity of classes is determined by how you feel. If the pain is severe, stop physical activity and then slow down.

To get rid of folds on the stomach and sides, it is enough to exercise 3-4 times a week for 15-20 minutes, and if the exercises are light, then daily. Select 4-5 most suitable ones and perform each 10-15 times in 2-3 approaches (for women) or 20-25 times in 4 approaches (for men).

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

dancing, jumping on the spot, aerobics;
tilting the body to the sides with alternate stretching of arms while in a standing position;
rotation of the pelvis and the whole body;
raising the body while lying on your back, placing your hands behind your head and bending your knees.

Regardless of who performs the exercises (child, teenager, woman, girl, girl, man), a number of rules must be followed:

Classes are carried out on an empty stomach.
Do not bring the body to exhaustion.
Each exercise is performed carefully and slowly, while problem areas must be kept under tension.
They train at the same time.
The load is increased gradually.

The norm is a state where you feel a pleasant burning sensation in the abdominal area and slight fatigue.

Diet

Proper nutrition plays an equally important role in getting a flat stomach. Too strict restrictions in such a case are not recommended. The diet should be balanced and complete so that the person losing weight has enough strength for regular exercise.

You need to eat two hours before the planned activity and no later than two hours after it: in this case, the body quickly recovers by burning fat in problem areas.

Key diet rules:

eat 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 bread, vegetables and fruits);
harmful sweets are replaced with dried fruits, nuts, and honey.

Throughout the day, drink up to 2-2.5 liters of clean water without gas.

The main condition for burning abdominal fat is a daily menu of three correct foods. These include:

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

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

Fat Burning Products

Copper: Leafy greens like kale, mushrooms, and seeds are all high in copper, which helps the body burn fat faster. Recent research from the University of California, Berkeley, has shown that copper is an important part of your diet because it breaks down fat cells, which are then used to release energy. In addition to those mentioned above, nuts, legumes, oysters and other shellfish are also rich in copper. Copper also prevents premature aging and graying.

Hummus: Research from Louisiana State University found that people who eat hummus as a snack are 53% less likely to be obese and have a 51% lower chance of high blood sugar than those who don't eat it—and That's not all. Hummus lovers have an average of 5 centimeters thinner waists than those who don't add chickpeas to their diet, which the study authors attribute to the fact that hummus contains a high amount of resistant starch and dietary fiber.

Nuts: These are a super convenient snack, and for good reason! Although they contain more fat than, for example, rice biscuits, these fats are good for the body and will keep you feeling full for longer - which means you won't be reaching for a box of biscuits two hours after lunch!

Olive Oil: It may seem like the best way to lose weight is to avoid everything “fat,” but that’s not true. The monounsaturated fatty acids found in olive oil can help you keep your cholesterol under control while satisfying your hunger at the same time—in the same way that nuts do.

Berries: Did you know that one cup of raspberries contains six grams of fiber? These crumbs are worth remembering in the morning—try adding a handful to your breakfast cereal! Which brings us elegantly to this wonderful thing...

Oatmeal: If you find yourself looking for the nearest sweet treat by 10:30 a.m., it's likely that what you ate at breakfast wasn't doing enough to keep your blood sugar from dropping. A bowl of porridge in the morning will keep you from feeling hungry for longer!

Beans: Beans, beans, are good for the heart... but not only, for the waist too! They are low in calories, but high in protein and fiber; this is the best food to tame a swollen tummy. Try adding them to a salad - it's delicious and much more filling than just eating a plate of leaves!

Whole grains: We all know that we need to eat more whole grain breads and pastas instead of regular ones, and it's a change that will have an immediate impact on your weight - let this be a good incentive for you to stay away from that section of the supermarket!

Green Vegetables: Fiber-rich green vegetables are an ideal food for anyone looking to trim their waistline because they contain zero calories. Try cutting back on the carbs in your lunch and replacing them with green vegetables - you'll still feel full without getting a belly fat!

Take on the challenge

Eating wisely and being physically active on a daily basis will definitely help you lose weight, but if you follow a program that specifically targets problem areas, you are guaranteed to see the results you want!

And if you are looking for ways to lose excess weight without grueling workouts and strict nutrition, be sure to study our tips on how to lose weight without a diet and lose belly fat in a short time at home

That's why we've created a 30-day challenge that includes exactly the exercises you need, do them for a month, and by the end of it you'll have a flatter stomach.

If you liked the article, share it on social networks! Thank you!

Is it possible to quickly remove excess weight from the stomach and sides at home?

Some people think that losing weight at home is an impossible task; it is necessary to involve many specialists: a nutritionist, a trainer, a massage therapist; buy expensive nutrition courses and workout plans.

In fact, if the problem is not some disease, you can cope with weight loss on your own, only by making some efforts and using the knowledge that we will give you today.

For effective weight loss at home, to form a narrow waist and flat stomach, the best option would be a combination of aerobic and anaerobic exercise, that is, you need to alternate strength and cardio training. In addition, it makes sense to purposefully pump your abdominal muscles 1-2 times a week.

Thus, training at home for the purpose of losing weight should look something like this:

Cardio training 2 times a week
Strength training 2 times a week
Abdominal pumping 1–2 times a week (separately or in combination with both strength training and cardio)

We will describe in detail below exactly what exercises are included in these types of training, and how to perform them.

Rules

Exercises for losing weight in the abdomen and sides can only help if you do them correctly and on an ongoing basis. At the same time, you need to follow some rules throughout the entire period, namely, train hard, eat and get proper rest.

In addition, during training you need to create good conditions:

The room in which sports activities will take place should be well ventilated, but without drafts. Otherwise, it can cause colds, and this condition is unlikely to contribute to weight loss.
It is advisable to remove from the room all objects that may distract, such as mobile phones. It is best to turn on a rhythmic composition on a tape recorder or music videos on the TV. It is not forbidden to watch a film, the main thing is that the plot is not very intrusive and does not distract from classes.
As for clothing, it is best to choose something comfortable and loose. Ill-fitting clothes and shoes will pinch, rub and ruin your entire workout.
It is worth preparing in advance the sports equipment that may be needed during classes, these could be weights, dumbbells or a hula hoop. In addition, it is worth stocking up on water, preferably still. This is extremely important, since such events involve stress, and you will want to drink in any case, and constant trips to the kitchen will distract and disrupt the overall mood.
Each workout begins exclusively with a warm-up, and all muscle groups are warmed up. The best way to do this is to walk for 5 minutes or run in place. In this case, you can avoid pain the next day.

Professionals also advise treating sporting events as a joyful and positive event, then the activities will be enjoyable. And you will be able to lose weight much faster with exercises for the abdomen and sides.

Exercises for losing weight on the stomach and sides at home. Do not miss!

Causes of excess fat

Fat in the abdomen and sides can accumulate for various reasons:

Health problems. Extra centimeters around the waist may indicate the presence of various diseases, as well as visceral fat. How's that? — deposits around internal organs that interfere with the normal functioning of systems.
Wrong lifestyle: sedentary work, an abundance of fatty foods, fast food, lack of sleep - all this can cause the appearance of excess fat. How is that?
Psychological factors: inability to cope with various life circumstances, the habit of “eating” stress, eating for company or out of boredom.

Excess weight appears for one or several reasons at the same time, so in an effective fight against excess weight, an integrated approach is needed: working with a psychologist to form the right eating habits, exercise and proper nutrition.

How to properly pump up abs for women

You need to lie down on a special sports mat - it will serve as the necessary rigid base. Depending on the structure of your spine, you may need to place a small pillow under your lumbar spine. We throw both hands behind our heads and begin to raise the abdominal area.

This technique is performed as many times as possible. After this, you need to start raising your torso. So heated ligaments will give a greater effect.

Experienced athletes use twisting to tighten their oblique muscles. However, they are not suitable for girls who want to remove their sides. In theory, the fat will disappear. However, in its place will remain the broad muscles, which externally give a fuller waist.

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Complex for men

For men, a set of exercises to get rid of the belly and sides is selected with a focus on working all muscle groups . The more they strain, the more intensely the body will spend energy and burn fat.

All exercises are performed 25–30 times in 4 approaches. They train every other day, combining exercises with running, swimming in the pool, cycling and other cardio exercises.

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

The most effective exercises for men:

Straight twists in a lying position: stretch the elbows to the knees, which are in an elevated state.
Twisting on an inclined plane: lie with your back on a solid support and, as you exhale, stretch your elbows up.
Push-ups with simultaneous leg lifts: rest your fists on the floor, throw your legs on any support (chair, bed) and do push-ups at an angle.
Leg pull-ups with parallel bars: rest your hands on the horizontal bar and, in a hanging position, raise your legs at an angle of 90 degrees.
Palm plank: stand in a standard position and pull your legs to your chest one at a time.
Bent-over dumbbell rows: place your feet slightly wider than your shoulders, press your elbows to your waist and bend forward. At the same time, bend your arms with the projectiles in your elbows, pressing them to your chest.
Lunges with dumbbells: do alternate lunges with different legs. Dumbbells are held in the hip area.
Plank with dumbbells: rest your hands with dumbbells and toes on the floor. Place one hand behind your back, freeze for 4–5 seconds and return to the starting position.

Bodyflex exercises

Home exercises for losing weight on your sides and strengthening your abdominal muscles are easy to do. So, the best effect will be achieved by the following technique:

Take the starting position for breathing - bend both knees and tuck them under the body. Hands remain in a free position.
As you inhale, move your left arm to the right, while exhaling, reach the greatest angle of inclination. You should hold your body in this position for as long as possible. Similar actions are carried out with the second hand.

In addition to a thin waist, this workout helps increase the flexibility of the muscles of the back and lower extremities.

The above set of physical exercises for the waist and sides completes an active exercise on a fitball. It will remove all excess from the lower abs and waist. On the ball it is necessary to perform body lifts, jumps and push-ups. In addition, this is a wonderful method of warming up the body before starting any workout.

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Warm up before training

Before training, be sure to warm up

Before physical activity, you need to warm up. It will help warm up the muscles well and prevent the development of injuries. Usually the warm-up takes no more than 10 minutes. It consists of 4, 5 or 6 exercises for the main muscle groups:

Feet shoulder-width apart, hands resting on your sides. In this position, turn your torso in different directions. The exercise is done at a slow pace 10-20 times.
Feet shoulder-width apart, arms hanging freely. You need to lean forward as much as possible. You should touch your toes with your hands. In this case, it is advisable not to lift your heels off the floor. The exercise is repeated ten to fifteen times.
Place your hands straight in front of you. In this position, lift each leg in turn, touching the opposite palm. The recommended number of repetitions is 10-15.
The arms are stretched out in front of you, the legs are spread apart. You need to squat down quickly several times, then do it slowly another 2-3 times. You need to lower your pelvis as low as possible without lifting your feet from the floor. The recommended number of repetitions is four to six.

To lose weight faster and get a thin waist, don’t forget about proper breathing while doing the warm-up. It should be deep, not intermittent.