Lose weight quickly at home. Workouts for effective weight loss - exercises at home and in the gym

When striving for a beautiful figure, and not just attractive numbers on the scale, diet is only half the battle. The remaining 50% is taken up by physical activity, but what kind of exercise they are - effective workouts for losing weight, whether they can be done at home, whether there are separate complexes for the stomach, hips, and other problem areas - not everyone understands. Is it necessary to go to the gym and take individual lessons with a trainer to start losing weight?

What workouts are more effective for losing weight?

Leading nutritionists and sports doctors say that it doesn’t matter whether you intend to train in a gym with exercise machines, prefer to run, or practice on video in front of a computer monitor. It is not this that will be responsible for the speed of fat burning, but a system of external factors, including the thoughtfulness of the exercise. Here you need to take into account the initial weight, the preparedness of the body, and calculate the pulse during exercise. It is possible to say which workouts are more effective for weight loss - at home or in the gym - only from the perspective of psychology.

Homemade

The psychologically easy option is on your own territory. No one looks at your failures, you don’t compare yourself to already pumped up athletic girls, but you may not have the equipment required for productive work. Effective home workouts for weight loss are mainly fitness, tabata, and jumping. You can add gymnastics and stretching, but they are more aimed at tightening the contours.

In the gym

The advantage of training outside the home is the presence of a trainer (with the exception of a free single visit subscription), who will not give you the opportunity to spare yourself, will control all actions, and provide assistance if necessary. The amount of equipment and types of physical activity is also disproportionately higher, which makes classes more effective. Effective workouts in the gym are mainly prepared by the trainer and are a combination of strength and aerobic exercise.

Workout program for weight loss

Movement is important to burning fat and calories, but simply adding walking or swimming to your routine isn't enough to start losing weight. This measure will only be effective in obese individuals. The rest need to choose an individual (!) movement option and understand how weight loss programs are formed - complexes of physical activity, which starts fat burning in a particular body, and nutrition according to the BJU.

Power

If you are losing excess weight, a rigid load plan that trains your strength does not make sense. You won’t notice fat burning (as much as you would like), but after the first lesson you will decide that sport is not for you. A strength training program for weight loss will be effective at the finishing stage, because... it will begin to form muscle relief and help bring body proportions to ideal. It does not include exercises for weight loss, but loads that affect endurance. You also spend fat reserves, but less actively.

For burning fat

If you study the effectiveness of exercise for weight loss, cardio is the leading option from a small list. The point is to maintain your heart rate at an aerobic level throughout the entire workout, and it should last 40-45 minutes. Your heart rate should not drop, otherwise the load will cease to be beneficial and you will begin to work on endurance. This program may include work on a treadmill, aerobics, dancing, etc. loads that meet the specified requirement. Please note that warming up before cardio is not included in the designated 40 minutes.

For fast weight loss

If you are trying to urgently correct your figure, you can include intense (or interval) training in your program for quick weight loss. They are shorter in duration than cardio, because the body works at maximum power and a very high heart rate. Such a load must be dosed, otherwise it ceases to be useful. Mostly this set of movements is added to basic cardio, since they do not produce results on their own, but together they accelerate the fat burning process.

Training system for weight loss

When creating an individual course of lessons, you need to take an integrated approach - just how effective it will be. The training system for weight loss is developed with an eye to:

• initial weight;
• physical fitness;
• specific (!) goals.

Any work gives an effect when you see the end result. Decide how you need to reduce your volume: lose an abstract 5 kg or remove 3 cm from your stomach, 5 cm from your hips and tighten the back of your arms? The plan in these situations will be different, as will the person with obesity and normal BMI, the beginner and the former athlete. Even age and chronic diseases can affect the speed of weight loss and the choice of program.

What is the best time to exercise?

When losing a kilogram, experts consider morning workouts to be more effective, since the so-called “why” is created at night. a carbohydrate hole, after which any physical activity leads to the consumption of stored reserves. If you perform the same exercises for effective weight loss in the evening, you will first begin to burn what you ate during the day. However, the optimal time for exercise is also a time when physical activity does not worsen your well-being.

Mode

The frequency of classes is also an important factor in their effectiveness. Even with the fastest weight loss, there is no point in exercising every day, because... the body will begin to work on endurance and burn not fat at all, but muscle. Additionally, you will be overtaken by hypoglycemia - a sharp drop in sugar. The recommended schedule that makes this process useful is with an interval of 2 days for beginners and up to 5 times a week for those who are trained.

Plan

When creating a workout schedule for yourself, you should space out anaerobic and aerobic workouts throughout the day. At the initial stage, you should not combine them - you will not achieve the result you are striving for. It is better to stick to this training plan for weight loss: Monday, Wednesday and Saturday are devoted to cardio, Tuesday and Friday to strength training. This is an option for the “advanced” - in the first weeks you will only do 2 cardio, and by the end of the month you can add variety to your schedule.

A set of exercises for weight loss

From the list of elements presented below, you can make up half of a full-fledged lesson, but it is better to break them up in sets into arm-back and leg-abdominal days (as an example), without combining them into a single complex. For convenience, copy them into a table and note how many and how you did each - this way you will be able to evaluate the fat burning process and evaluate the effectiveness of the training. Finish the session with a massage of the worked areas - this way you will help the skin, maintaining its tone.

Warm-up

Experts recommend warming up the body by jogging or a selection of different jumps. In addition to them, the warm-up plan for weight loss includes:

• Half squats with feet open outward and a straight (!) back.
• Swing your legs forward and to the sides (you can use a weight on your ankle).

Side exercises

A beautiful waist is not only narrow, but also with a soft curve, so you need to polish the sides for it. The correct loads for them are those that affect the oblique abdominal muscles. These exercises for losing weight on the sides will only work when working at a fast pace:

• Straight body bends with the left hand touching the right heel and vice versa.
• Lying on your back with your knees bent, lift your shoulder blades off the floor and reach with your right hand for your left leg and vice versa.

For the belly

Simple pumping of the press, familiar from school physical education, is not effective in the matter of weight loss. Exercises to reduce belly fat should target the deep abdominal muscles, especially in women. The most effective options:

• Scissors. Additionally, it will help remove inches from the hips. Lying on your back, bring your legs 5-10 cm from the floor together and spread them apart like blades. 2 minutes fast pace.
• Clip. Lying on your back, sharply raise your legs and arms up, lifting your shoulder blades off. After 10 seconds, relax.

For the whole body

Water aerobics and any type of fitness are considered to be of greatest benefit in terms of rapid weight loss. From the latter, you can learn the following exercises for losing weight:

• Burpees for explosive power. Execute quickly. From a vertical position, squat down sharply, then take a push-up position, group yourself back up and jump up. There are no pauses, do 4 minutes with 3 breaks of 10 seconds.
• Plank. Focus on the elbows and half-fingers, the main task is to keep the body parallel to the floor for 1 to 5 minutes (the time increases with each lesson).

For hands

It is better to work out the upper part of the body with weights, otherwise the effectiveness will be reduced. The most effective exercises for losing weight in your arms are pull-ups, which require a horizontal bar, and push-ups. The latter can be varied in grip width, speed, and weight on the back. There are a couple more ideas on how to diversify your activities:

• From bodybuilding: lying on your back, pull your arms extended in front of your chest with dumbbells to your chest and straighten them back.
• Within 2 minutes, taking a “plank” position, change the emphasis from elbows to palms and back, without losing your straight body.

For legs

Jumping is the best type of physical activity after running (not allowed for everyone) if you want to achieve slim thighs. However, they should be performed with the obligatory landing on the full foot, otherwise you will start to pump your calves. Both types of jumps from the list need to be done for 5 minutes:

• Star jumps: legs together and apart, arms opposite.
• Jump back and forth, feet connected.

Exercises at night

Before going to bed, you should not give yourself a high-intensity load, because... it promotes a surge of adrenaline, so you will experience insomnia. Evening exercises for losing weight at home are more aimed at accelerating the blood and giving the muscles little work. Experts advise doing simple stretching and Pilates elements:

• Lying on your stomach, quickly lift your chest off the floor (hands behind your head) 25 times. On the last one, stay in the raised position for a minute.
• You should also include a “fold” in the evening complex: perform 50 downward body bends with your legs connected. Wrap your hands under your knees and stand for a minute.

Exercise for weight loss

In the morning, the body needs to train without using up reserves: only to help wake up and metabolism. Solo charging does not work, because... you are not entering the aerobic zone, but by doing it every day, in a month you will be able to see changes. Morning exercises should last at least 20 minutes. This can include working with a hoop, walking up the steps.

The best weight loss exercises for morning exercises:

• Body tilts at points: forward, sideways, backwards, sideways - clockwise and counterclockwise.
• Torso rotations with static hips will work your sides well.

Video:

There is no getting away from the fact - to lose weight safely and for a long time, you need to eat right and exercise.

Exercise burns calories and builds muscle so you can burn more calories and lose more weight.

Find your workout clothes, choose one of the nine best exercises for weight loss, and get on the path to a healthier, leaner you today.

In this article you will find the most effective exercises for weight loss that actually work and help burn excess fat. But if you expect to see here a complex of simple movements that can be easily performed at home, then you are mistaken.

Immediately watch the video with a set of exercises for losing weight at home.

Effective ways to reduce the amount of subcutaneous fat are always physical activity and the greater the intensity of the training, the greater the results can be achieved. Yes, some of what is suggested can be done at home, especially if you have a lot of excess weight and it’s difficult to immediately start intense training. We are talking about exercise, that is, you will need to exercise, and I suggest you exercise in something that will really effectively help you lose weight. Proper nutrition will help you stop storing fat, and exercise will help you burn fat deposits faster.

If you don’t know what to cook for breakfast to lose weight more effectively, then be sure to watch this video:

1. Walking

Walking is a great exercise for weight loss: it doesn't require any equipment other than a decent pair of comfortable shoes, and you don't need a gym membership.

It's a low-impact exercise, which means you won't end up blowing out a knee or suffering an injury that could leave you on the bench for weeks or even months.

For those with health problems, including obesity and heart disease, walking is an effective, low-impact activity that will lead to improved overall health and mental well-being.

Depending on how much you weigh, walking 6 miles in 1 hour will burn 5 to 8 calories every minute, or 225 to 360 calories per 45-minute walk.

At this rate, walking 45 minutes a day almost every day, you can lose half a kilogram per week without changing your habits.

So, grab your walking shoes, turn on your Ipod, and go for an invigorating stroll around the neighborhood.

If you live close to your work and store, make walking your main mode of transport and you will notice how your calories are burned. When the weather is bad, take a walk along a local path or path, or run on a treadmill.

2. Kettlebell workouts for weight loss

Weights are cylindrical iron balls with one handle. Unlike traditional hand dumbbells, the weight of the kettlebell is not evenly distributed, which means your body will have to work to balance you with the weight of the kettlebell.

Kettlebell training not only burns up to 400 calories in 20 minutes, but also strengthens the heart, calms, corrects posture, affects all important muscle groups, and also stabilizes them.

Since exercises with weights involve the work of all the muscles of the body, such training will speed up the metabolism so that the body burns fat faster, “pump up” the heart, so that it will also be an aerobic workout. In fact, a 20-minute workout with weights is equal to a ten-kilometer run in terms of calories burned and impact on the cardiovascular system.

However, successful kettlebell training requires proper dexterity to avoid injury and get the most out of your workout. If you're just starting out with kettlebells, take a class that will give you tips on exercise technique and safety rules to follow when training with heavy weights.

Active swimming can burn between 400 and 700 calories per hour. When losing weight, all types of swimming are effective, starting with front crawl, breaststroke, and even doggy style swimming.

Swimming is a very effective and tonic method of losing weight. These are low-impact exercises for the legs that provide strength, tone and condition the entire body.

Swimming is especially beneficial for women in the third trimester of pregnancy and people suffering from arthritis, obesity and musculoskeletal diseases.

It is also an excellent choice for those who suffer from bronchial asthma because the moist air helps clear the airways.

Many athletes use pool exercises as a side activity while recovering from injuries. When your body is immersed in water, your weight is 10% of your actual body weight. In addition, water is 12 times denser than air, which makes it ideal for strengthening and maintaining muscle tone.

Until they come up with a magic weight loss pill, humanity will be in a constant struggle with excess weight: diets, exhausting workouts, fasting and other methods are used to achieve the goal. In our article we will talk about the most effective exercises.

In fact, you can reduce body fat not only in the gym or on the sports field, but also at home. To do this, they have created a lot of exercises that effectively fight weight.

Jumping rope

Once upon a time in childhood it was fun, entertainment for girls, but with age such loads are perceived differently. Jumping rope is a great cardio workout.

It not only improves the functioning of the heart and blood vessels, but also helps to remove extra pounds. An hour of training burns up to 650-750 kcal. That is, in 20 minutes you will lose 220-250 kcal.

From the first days you are unlikely to be able to cope with more than 15 minutes of continuous jumps; you need to train your endurance gradually. But even 10 minutes every day will not be in vain, and you will see results, albeit small ones.

An endurance training program for the first week might look like this:

1 Week

Jumping Rest
1 minute 30 seconds
Do 10 sets for a total of 10 minutes of continuous jumping.

The second week of training looks like this:

Jumping Rest
2 minutes 30 seconds

Third week:

Jumping Rest
3 minutes 30 seconds
The second and third weeks, perform 5-10 approaches.

Fourth week:

Jumping Rest
5 minutes 30 seconds

After a month, move on to more intense training with continuous jumping for 10-15 minutes. In total, increase the time to 30-40 minutes 3 times a week. But remember that jumping rope is a high-intensity activity that is not suitable for everyone.

Who is contraindicated for jumping rope training:

• with significant excess weight,
• with diseases of the cardiovascular system,
• with diseases of the joints and spine,
• pregnant and nursing mothers.

Jumping rope differs in several types, here are the main 3:

1. Standard jumping jacks
2. With alternating jumps on each leg separately.
3. Run in place.

It is important to remember that this type of exercise negatively affects the knee joints and spine. After the jump, the person lands on the ground, and the entire impact force falls on these parts of the human body. Therefore, the correct technique is important, in which:

• the knees are always slightly bent, there is no need to straighten the legs, the movements are springy,
• the back remains straight,
• the press is tense,
• the arms are pressed to the body with the elbows, only the hands move,
• There are suitable shoes that will soften the impact on the floor.

Exercise “plank”

When performing this exercise, all muscle groups are involved. It is performed statically. The core muscles, which support the body in an upright position, are strengthened. Due to the intense tension of the abdominal muscles, fat in this area is burned, the muscles become toned, due to which the bulging abdominal area is tightened and reduced in volume.

Exercise technique

The classic version is done this way:
1. Place a soft yoga mat on the floor.
2. Stand on the floor with your elbows resting.
3. Straighten your legs with emphasis on your toes.
4. It is important that the spine is perfectly straight without a deflection in the lower back or a hump in the thoracic region. This disruption can lead to injury and pain.

To begin, try to hold this position for 30 seconds. At first glance it seems simple, but after a while you will feel trembling in your muscles, but this is not a reason to rest.

Do not lower your pelvis to the floor, try to hold out in this position for as long as possible. For the first time, 30 seconds and 3 approaches will be enough. Then increase the time to 1 minute until you can stand continuously for 5 minutes.

The plank exercise has several modifications. For example, the arms can be straight rather than bent at the elbows. The side plank is performed like this: first you stand in the classic version, then smoothly raise one of your arms and turn your body to the side, raising your arm up. The legs remain resting on the lateral surface of the foot. If desired, add movement to the side plank. To do this, raise and lower your pelvis without touching the floor.
To complicate the classic plank, lift one of your legs. You can also add one arm lift to this. Do this: lift your left leg and right arm (opposite to each other). This will add stress, but don't forget about technique. The body also remains in the same straight position without bending or protruding.

Burpee exercise

This exercise comes from CrossFit. It is incredibly energy-intensive, and despite its apparent simplicity, it not only helps fight excess fat, but also brings your body out of a resting state, speeding up your metabolism. It is the lack of metabolic rate that is the key factor in the tendency to become overweight.

Execution technique

1. Burpees are performed from a standing position, with feet shoulder-width apart.
2. Next, assume a squat position, with your hands resting on the floor.
3. Jump into a lying position, do a push-up,
4. next, jump to a sitting position,
5. jumping up with arms outstretched.

Working in this manner continuously, perform the exercise for a minute. Rest between sets 1-1.5 minutes. 5 approaches would be ideal.

Exercise "chair"

Classic squats harm your knee joints. To prevent this from happening, they came up with a static exercise called a chair.

It is performed in a similar way to a standard squat, but without movement. That is, the body hangs in a sitting position on a chair. In a simplified version, it is performed against the wall. The back is pressed tightly against the wall from the tip of the head to the lumbar region. The legs are located at such a distance that when squatting, the knees do not extend beyond the toes.

Legs bend up to 90 degrees.
The same exercise can be performed without support from the wall. In this case, the body tilts forward at an angle of 45 degrees. The spine remains straight, the knees should also not go beyond the toes. This option is more complex.

The muscles of the back, abs and legs are worked out. Stay in this position as long as you can, ignoring the trembling.

Exercise "Hundred"

This exercise is named so for a reason. The main load goes to the abdominal muscles, and they, as you know, love a lot of repetitions. “Weaving” is performed as follows.
Lie on the mat on your back. Hands along the body. Lift your head and shoulder blades off the floor and remain in this position.

Raise your legs and bend them at an angle of slightly more than 90 degrees, that is, your knees point toward your face. Lift your hands off the floor and swing them at a small amplitude, keeping them in an extended position. You should get springy movements in the air, as if you were tapping on an invisible object. Do at least a hundred such climbs.

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Conclusion

From all these exercises, create a training program and do it 3-5 times a week. It is important that the muscles have time to rest. And remember that it is advisable to change the training program at least once every 3 months.

To achieve faster results you can try

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Many people mistakenly consider all kinds of diets to be the main method of losing weight. In fact, a diet that is not supported by physical activity cannot lead to the desired result. significantly speeds up the process of losing excess weight, thereby reducing the period of time during which the body does not receive the necessary nutrients due to diet (which often leads to health problems). In addition, they help prevent external unpleasant manifestations of weight loss (for example, the skin gradually tightens). Therefore, in this article I would like to consider the best for weight loss, both complex and for some particularly problematic areas. After reading the entire article, you will be amazed at how easy it is to achieve beautiful shape and a healthy body at the same time.

First of all, I note: in order to do the most important things for losing weight, there is no need to visit an expensive sports club, constantly regretting the additional money and time spent. To complete this, you need to stock up on sportswear and shoes. Everything should be as natural and comfortable as possible. You will also need several dumbbells or just one, but with the ability to adjust the weight. If you wish, you can buy a fitness or yoga mat to make your workout as pleasant as possible.

Decide right away when during the day you will perform weight loss exercises. The fact is that they must be regular and it is better to conduct them at the same time, otherwise the effectiveness will be very low. You should remember a few simple and clear rules:

1) Training is not carried out earlier than 2 hours after eating and sleeping.

2) For at least an hour after performing physical exercises, you cannot eat anything; you are only allowed to drink clean, still water.

3) The optimal time intervals for training are 11.00 - 13.00 or 17.00 -19.00.

4) Training should be carried out at least once every two days.

Before you perform the most effective exercises for losing weight (basically, like any other), you need to warm up and prepare your body for the upcoming loads. To do this, you can run for a few minutes with your legs raised high. Then bend your torso in each direction 15-20 times. Performing the bends will take about 4-6 minutes. If there is a feeling of “fullness” and warmth in the muscles, you are ready for training.

First, you can perform the most effective weight loss exercises that work all the muscles of the body. For example, a very good exercise is squats. When performing them, the body spends energy, and the leg muscles are pumped up. The effectiveness of exercises is enhanced by proper breathing and posture. So, we take the starting position (hereinafter - i.p.): we stand with our legs spread shoulder-width apart and our feet pressed firmly to the floor. We squat as low as possible, but our back must remain straight. We squat - inhale, stand up - exhale. All exercises should be done in as much quantity as you can; the more time you do, the more you can do.

A special place is occupied by effective exercises for losing belly fat. Some of them are dedicated and others are dedicated to the upper. I.p.: lie on your back on the mat, grab a stationary object with your hands. Legs need to be bent at the knees and raised above your head as you exhale, and when lowering, inhale. For the next exercise, you need to fix your legs, for example, by resting your toes on the bottom of the sofa. We bend our legs at the knees and lower our head to our chest, our hands are clasped on our stomach. As you exhale, lower your body so that your shoulder blades touch the floor, and as you inhale, return to IP.

The following exercise will help make your waist thinner. Take a long stick (about 1.5 m), place it on your shoulders, holding the edges with your hands. Place your feet shoulder-width apart and bend your torso parallel to the floor, start turning to the sides without releasing the stick.

When naming effective ones, we note the following:

Push-ups on the sofa (if at first it’s difficult to keep your legs together, you can put them shoulder-width apart);

Exercises with dumbbells “lift” and “wiring”. To do the first, you should stand up straight and stretch your arms along your body. On the count of 1 - bend your elbows, on 2 - spread to the sides, on 3 - return to the I.P. To perform the “wiring,” we lie down on the mat, arms bent at the elbows and spread to the sides. On 1 - we close our hands, on 2 - we spread our hands. Exercise “bridge”: we stand up straight, this time our arms are extended in front of our chest; 1 - hands up, 2 - place your hands behind your head as much as possible, 3 - hands up, 4 - in front of your chest; Each hand position should be recorded within a few seconds.

After doing these exercises for at least a month and excluding only harmful and high-calorie foods from your diet, you will be pleasantly surprised to notice how close you have managed to get to your ideal.

It is difficult to achieve a perfect figure, especially in such a “difficult” area as the stomach and waist. Maintaining weight, maintaining a thin waist, and a flat stomach at the age of 40+ becomes a real problem. But nothing is impossible. Effective exercises proposed by experienced fitness instructor Gay Gasper are guaranteed to allow get a thin waist and flat stomach.

The Gay Gasper complex includes special exercises for the rectus and oblique abdominal muscles and back muscles. All exercises are carefully selected and arranged in a certain sequence to achieve maximum results in the shortest possible time.

Complex for a flat stomach contains 10 effective exercises at a basic level, which even the unprepared can do. Gay Gasper called it that - the “Abdominal Press for Dummies” complex.

For each exercise, we also offer a more complicated modification for an advanced level or, conversely, a lighter version if at the first stage it is difficult to cope even with the basic level.

You don't need any special equipment or equipment, just a mat. Therefore, the Gay Gasper flat belly complex is ideal for practicing at home.

Gay Gasper recommends combining abdominal exercises with aerobics and a balanced diet, because Abdominal exercises alone are not enough for a flat stomach. Burn fat is impossible only in one specific area, so without aerobic exercise and a balanced diet you will not get a flat stomach, and even a pumped abdominal press will hide a layer of subcutaneous fat.

By following these recommendations, in 2-3 months you are guaranteed to get a thin waist and a flat, beautiful tummy. Yes, unfortunately, this process is not quick. But you can see the first motivating results in two weeks if you practice every other day.

Basic set of exercises for a flat stomach

Warm-up

Before working out the abdominal muscles, be sure to warm up for 4-5 minutes (swings and punches, kicks, body turns, bending), warm up and stretch the muscles to avoid injury.

The basis of all exercises for a flat stomach and waist- classic crunches, so, first of all, you need to learn how to perform them correctly.

1. Simple twist

Starting position: Lying on your back, legs pulled up, hands behind your head, slightly tighten your abs, pulling your ribs towards your hips.

Slowly lift your shoulders off the floor, tensing your abdominal muscles, hold for two counts, and lower to the starting position.

Try not to pull your elbows forward, do not lower your chin, and do not strain your buttocks during the exercise. Inhale at the bottom, exhale at the top, while twisting. Repeat 10 times. Stretch, relax, breathe deeply, and repeat 10 times.

2. Leg raise

This exercise works through lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at pelvic level, arms to the sides.

Tighten your abs, slowly lift your hips off the floor 2-3 cm without changing the angle of your legs, hold for two counts, and slowly return to the starting position. Inhale at the bottom, exhale at the top, while lifting the hips. Repeat 10 times. Lower your legs, stretch, relax, breathe deeply, and repeat 10 times. Make sure your back remains pressed to the floor during the exercise.

3. Twisting and lifting legs

Combines the first two exercises, works with upper and lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at pelvic level, hands behind your head.

Tighten your abs, simultaneously pull your chest and knees towards each other. Lifting your shoulders and hips off the floor. Repeat 10 times. Lower your legs, stretch, relax, breathe, and repeat 10 times.

Breathe evenly. Exhale during the greatest tension.

4. Side twist

This exercise works the oblique abdominal muscles.

Starting position: Lying on your back, feet on the floor shoulder-width apart, hips apart, hands behind your head. Alternately perform a twist by reaching your shoulder toward the opposite knee, keeping your elbow at shoulder level. The other elbow remains on the floor to maintain balance. Lower yourself down and twist to the other side. Do 10 crunches without pausing. The tempo of the exercise is two counts up, two counts down. Try not to lift your pelvis off the floor.

Stretch your obliques, relax, breathe, and do 10 crunches again.

5. Lunge Crunch

Starting position: Lying on your back, legs pulled up to the pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, squeezing your abs, tuck one knee into your chest, then extend your leg completely. Do 10 repetitions with one leg, then do a similar exercise with the other.

Stretch your abs, relax, breathe, and do a second set of 10 lunge crunches on each leg.

6. Bicycle

The “Bicycle” exercise, familiar to everyone from school physical education lessons, will help remove excess from the sides.

Starting position: Lying on your back, raise your legs, keep your heels close to your pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, tensing your abdominal muscles, straighten one leg at an angle of 45 degrees to the floor, and stretch the opposite shoulder towards the knee of the bent leg. Then, without pausing, do the same on the other side. Those. imitation of cycling. Pay attention to speed, movements should not be fast. Repeat 10 times. Stretch, rest and do another set.

7. Toe wiggle

A simple exercise that gives a serious load to the abs.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees together, at pelvic level, hands behind your head. Tightening your abdominal muscles, lift your shoulders off the floor and slowly touch the toe of one foot to the floor, return your leg back. Then touch the floor with your other toe.

Breathe correctly: legs up - inhale, touching the floor - exhale. Repeat the exercise 10 times without lowering your shoulders. Try not to lift your back off the floor.

Stretch, rest and do another set.

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8. Circular rotations

Exercise good works the entire abs.

Starting position: Lying on your back, place your feet on the floor, hands behind your head.

Slightly contract your abs, pulling your ribs toward your hips. Tightening your abdominal muscles, slowly make a full circle of rotation of the body in one direction 5 times, then 5 times in the other direction.

Breathe correctly: exhale at the top, inhale at the bottom. Make sure that your pelvis does not lift off the floor. Stretch, rest and do another set.

9. Backbend with bent knees

In the fight against belly fat, it is also important to train your back muscles. This is an exercise at the same time pumps up the abdominal and back muscles.

Starting position: Get on your knees, place your elbows on the floor. You can put a soft towel under your elbows. Place your feet on your toes.

Tightening your muscles, lift your knees off the floor, hold for three counts, and return to the starting position. Repeat 10 times. Bend your knees, reach forward, rest, and do another set. Try to keep your back straight during the exercise.

10. Raising the legs from the supporting position

Raise one straight leg to hip height, lock it for two counts, and return to the starting position. Then lift your other leg. Repeat the exercise 10 times for each leg. Breathe correctly: exhale as you lift your legs. Try to keep your body straight without arching your back.

Bend your knees, sit on your heels, reach forward, relax, breathe deeply, and perform a second set of 10 raises for each leg.

Hitch

Don't skip this step, it's an important part of the workout.

Traditional stretching of the abdominal, leg, back muscles (bending, stretching) 4-5 minutes.

Video of the best exercises for a flat stomach

Look online video of exercises for a flat stomach Gay Gasper

You can download the video of a set of exercises for the stomach and waist Gay Gasper

Important

If you have read to the end, it means you are already working or want to start working on the problem of your stomach and waist, so let’s repeat it again: It is important to follow a diet and combine pumping the press with aerobic exercise, this could be aerobics, dancing, jumping or just walking at a brisk pace. Then your work will not be in vain, fat will disappear from the abdomen, the waist will become thin, and the stomach will be toned and flat.

Important! Perform crunches correctly and safely

Twisting. Do it correctly and safely!

There's a lot of Gay Gasper in training twisting exercises, so let’s pay a little attention to this most effective exercise for the abs. It is very important to do them CORRECTLY and SAFELY!

Why crunches are so effective for your abs

Crunching exercises are a universal exercise. to form a beautiful, flat stomach. Crunches are the only exercise that fully works all the abdominal muscles.

Twisting. What muscles work

Abdominal Press formed by the rectus and oblique abdominal muscles. When performing twisting exercises, the entire abs receive both static and dynamic load at once, because you have to simultaneously hold the body in a fixed position and perform twisting, during which the muscles either contract or stretch.

Moreover, crunches can effectively tone the entire rectus abdominis muscle, although its structure is very heterogeneous: powerful and thick at the top, and weak and thin at the bottom.

In addition, the lower back muscles are involved. They, as antagonist muscles, counteract the abdominal muscles.

Twisting. Basic technique

The task of the rectus and oblique abdominal muscles is to bend the body, i.e. bring the ribs closer to the pelvic bones. Please note that it is the ribs that need to be brought closer, not the shoulders and chest, and specifically to the pelvic bones, not to the knees. Otherwise, it will not be the abs that will work, but other muscles.

How to do crunches correctly

Lie on your back, bend your knees, place your heels as close to your buttocks as possible. Place your hands behind your head or fold them across your chest.

As you exhale, begin to twist your body, first lower your chin to your chest, then lift your shoulders off the floor, then your shoulder blades. Raise your spine smoothly, vertebra by vertebra, immediately twisting it forward, as if you want to curl up into a ball. Move smoothly, slowly, without jerking, without using your legs.

While inhaling, at the same pace as you twisted, also smoothly, vertebra by vertebra, turn your body: first place your shoulder blades on the floor, then your shoulders, then your head.

If the exercise is performed correctly, you will not be able to sit down, this feature will show that it is the abdominal muscles that work, and not some others.

Twisting. Basic mistakes

1. Fix legs, lying on a horizontal surface, clinging, for example, to a sofa or with the help of a partner. This position immediately transfers the load to other muscles. With the legs fixed, the abdominal muscles work only in a lying position on an inclined bench or a special exercise machine.
2. Do not coordinate movements with breathing. Remember, lifting the body always occurs while exhaling, and returning to the starting position while inhaling.
3. Lift your lower back off the floor. Lack of support under the lower back during twisting can lead to prolapse of intervertebral discs. Therefore, at the very beginning of the twist, try to press your lower back into the floor. If you can’t avoid arching your back, do exercises on a fitball or place a towel folded several times under your lower back.
4. Perform the exercise in jerks. Do not help yourself while performing the exercise by swinging your arms and legs. If you cannot lift your shoulders or shoulder blades off the floor, just try to feel the tension in the muscles from your ribs to your lower abdomen. It is important to tense the necessary muscles, and not to do the exercise at maximum amplitude.

Additional help - Galina Grossmann's sessions for weight loss

Additional help that will help you get organized and tune in to the fight against belly fat - energy sessions by Galina Grossmann, which activate the burning of excess fat and program for easy weight loss. And this is not just a suggestion, Galina Grossmann gives a clear, reasonable plan of action and self-confidence that losing weight is real.

And indeed, if you adhere to the very reasonable and logical recommendations that Galina Grossmann gives: eat according to the clock, exclude flour, sweets, fried foods and other junk food, don't overeat at night and arrange once a week water day, then the result is guaranteed.

However, in order to independently withstand such regulations, serious motivation and strong will are required, which is what we usually lack. It is this missing element that Galina Grossmann gives us in her energy sessions. Grossmann also has a special session for losing weight even for a very large belly, but unfortunately, access to it is now limited by the author.

Additional Help - Japanese Exercise for Belly Fat

And if you trust physical exercises, then here is another effective exercise for getting rid of fat on the sides and belly from the inventive Japanese.

Additional motivation– by removing fat from your belly and waist, you will reduce the likelihood of developing diabetes, heart disease, chronic diseases, increase your self-esteem and feel much lighter and more confident. Flat, beautiful tummies to you!