Abdominal weight loss exercises and sides

28 May 2025

A thin waist is the ideal that many women try.Everyone's constitution is different, and if a girl should do almost nothing to maintain a shape, then others should apply titanic effort to lose weight at the waist, at least a few inches. To remove unnecessary deposits and find a waist of water, it is not necessary to go to the gym.There are various weight loss exercises and home sides that will help to achieve the desired result.

Abdominal muscle structure

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

Straight abdominal muscle.Attached v-VII rib cartilage, mucous process of sternum and pubic bone;
The outer oblique abdominal muscle.Attached to the pubic symphysis, the iliac ridge and the outer surface of the V-XII ribs;
Inner oblique abdominal muscle.Is glued to the cartilage of the lower ribs and the iliac ridge.
The transverse abdominal muscle.In the end, it is glued to the iliac bone ridge as well as the third side of the inguinal ligament.

Righteous

This is a long muscle, which connects to the front wall of the abdominal cavity.It springs near the pubic ridge and reaches the top of the abdomen, attaching there to the ribs and sternum.Muscle strands are interrupted by 3-4 transverse tendon blouse, which contributes to the formation of "cubes" of the stomach press.The functions that perform the abdominal rectum muscle can be attributed to the bending of the arm forward and the ribs down, as well as the pelvis lifting with a fixed chest.

Oblique abdominal muscles

On both sides of the human body are the oblique abdominal muscles, whose main function is the curve of the body.The oblique abdominal muscles divide into the outer and inner.The inner muscles are quite deep - they pass from pelvis to sternum.The outer muscles are located under the skin over the inner muscles.With their help, the body is twisted and bends.The summary on the left side, the outer left, as well as the right internal muscles, is involved, and when distorted on the right side, the inner outer and left right muscles are included in the work.The oblique pressure muscles and the transverse muscles of the abdominal cavity stabilize the spine, thereby increasing the intra -abdominal pressure, due to which the healthy functioning of the spine is achieved, as well as the preservation of the internal organs in the proper position.The oblique muscles, like lumbar, are the muscles of the stabilizers.Due to the strengthening of this muscle group, beautiful storage and normal functioning of the spine are preserved.All complex movements of the human body begin with the reduction of these and other abdominal muscles.After that, the activity is transmitted to other muscle groups.It is very important to pay close attention to training to maintain the press muscles in tone, otherwise problems such as imbalance in the development of these muscles or asymmetry at the waist may occur.If the purpose of achieving a beautiful embedded press is impossible, it is impossible for the fat layer to exceed 1.5 cm.Physical activity should aim at muscle hypertrophy and lowering the fat cells located under the skin.

Outer oblique muscle

The outer oblique abdominal muscles are the largest and most prominent of all the abdominal muscles.This muscle group is involved in the return of the body and its trends forward.In addition, they also help build and transfer heavy objects to a person.

The outer oblique muscles

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

Inner muscle

The main purpose of the oblique inner muscle is to flex the spine with their bilateral shrinkage.While with a one -sided contraction, this group of muscles, along with the outer oblique muscles, contributes to the rotation of the dwellings and the landing of the ribs.The inner oblique muscle starts from the intermediate line to the Iliac ridge, the lumbosacral fascia and the side on the inguinal package.In the cartilage, which are located on the lower ribs, the fiber beams of the top of the oblique inner muscle are glued (they pass from the bottom up).The lower packages are directed both up and down.They develop in wide aponeurosis along the contour that is pulled into the pubic bone from the cartilage x located on the ribs.Moreover, the lower beams of this muscle are included in the seed cord, thanks to this, the muscle is formed, which is responsible for raising the testicles to men.

Transverse abdomen

This muscle forms the third and deeper layer of the abdominal wall muscles.It is important to note that the transverse abdominal muscle beams pass from the back and are located in the horizontal, around the waist.At the time of decrease, the transverse muscle reduces the size of the abdominal cavity, at the same time pulling the stomach, and also attracts the ribs to the lumbar line.This muscle group forms a abdominal press.Thanks to the joint work, the abdominal muscles contribute to the curvature of the body forward and sides.In addition, they are responsible for returning the torso to the sides around the longitudinal axis.

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

Starting weight loss, be sure to start with a radical change in the diet.Remember - a successful correction of a figure is impossible without fulfilling this important condition.Energy rules for effective weight loss:

Reduce use or complete exclusion for a long period of time from the daily diet of fast carbohydrates (products containing sugar and oven products).
Preparation of salt -free dishes (or with a small amount of it) due to the ability of sodium chloride to hold the liquid, which leads to swelling.
Partial power in small parts (up to two hundred grams, five to six times a day).
The daily use of about two liters of clean, non -boiled water, helping to improve metabolism.This is an important factor for weight loss.
Replacing all fatty foods with lower foods.Prepare low varieties of fish, birds, beef, beef.Prioritize rabbit meat.
The right choice of cooking method is cooking, quenching, using a double boiler, electric ovens.

The most effective exercises for losing weight and sides

This is the best set of exercises that will help to make a flat stomach at home because it consists not only of the turn in the press, and also includes intense exercises that contribute to the rapid burning of fat not only in the stomach.But you need to clearly understand that the effect will be stronger and more noticeable, the more effort you make and the more inclusive you approach the issue of fat burning.

Twisting

There is no popular movement than a twist in the press.It is no longer effective, but it will help you strengthen the bark muscles if you combine it with the right diet, and in a short time you will see the results.Lie on the carpet face up.Bend your knees, the legs should be on the floor with the entire surface.Make your hands behind your head.Inhale deeply and brush the upper body from the floor.Bring out when you get up.Inhale when falling back to the starting position.Breathe when lowering your body on the floor.Make 10 repetitions, and then repeat in 2-3 access.

Oblique

The movement is very similar to the usual winding, but here you will have to turn one shoulder towards the other.Lie on the carpet, take your hands for the head.Bend your knees so that your feet do not touch the floor.Raise the upper body as with the usual winding, turning the right shoulder to the left.The left side of the body should be on the floor.Repeat the movement for the other side.Turn the left to the shoulder to the right, without torn the right side of the body from the floor.Repeat 10-12.

Press on the abdominal side muscles:
Lay the carpet on the floor and lie on the side.
Draw one hand in front of you - you will stand against him.
Bring the other hand to the head so that the elbow looks up on the ceiling.
Start lifting the toos and feet up at the same time, then lower it.When lifting the body, breathing, when you sit - take out
Make abdominal side muscles 10 times 3 access.
Press on the Rectus abdominal muscles:
Lie on the floor on your back.
Bring your hands to the head.
When you inhale, start lifting your body when you get out - let it go.
This exercise should be done with a round spine, as if it distorts the stomach.
When you grow your body, you need to make a strong extraction.
Do not rush, you need to feel how the abdominal muscles work.
Make the press about 10 times in 3 approaches.
Mill:
Start position - shoulder legs - the remote width, the back is straight.
Exercise is done with straight feet and hands.
Tilt the body forward and shake it first with one hand down, then with the other.
During training, follow your breath
Perform the mill about 20 times a few approaches.
Planck:
Reduce elbows on the floor.Take such a position that the body is perpendicular to the floor.
The back is right, the legs are equal, the head is on the same level as the spine.
In this position, try to keep out for about a minute.
In the future, time may grow
Do not be ashamed that the body shakes, because all muscle groups are involved in this exercise.
When performing the ribbon, do not lower the pelvis, keep it exactly until the end of time.
"Bike".

Starting to perform, you need to take the right position - lie, the back should fit tightly to the floor, remove the arms behind the head, bend your legs to the knees forming a corner that will be equal to 45 degrees.Execution technique.At a distance of 50 cm from the floor cover, raise your legs, after the knees bent and start to twist the imaginary pedals.Perform non -fast, moving at least 15 times to 1 approach.Make a total of 3 or 4 access.

Exercise with a stake.

It is better to buy a heavier shell (2 kg or more).When distorted, the stomach should be tense.The duration of execution is recommended from 1 hour or more with a small break that does not exceed 3 minutes.By performing the following type of exercise, you need to take the standing position, placing a few feet on the sides, press your palms at the waist.It is important to keep the body position directly, pressing your feet tightly on the floor.Technique: To make deep trends from side to side alternately.

Tilts with dumbbells:
Take dumbbells weighing 2 kg and above in both hands.
Start position - shoulder legs - the remote width, the back is straight.
Begin to lie down with one hand from the dumbbell on the side, turn and bend it to the other side.Do tilts several times.
Over time, the weight of the dumbbells can be changed.
This exercise can be performed with one hand: tilting the body on the side, the other hand is given behind the head.

A set of weight loss exercises and sides

Lie on the floor, the arms stretched.Do the exercise slowly, making sure that the shoulder blades fit tightly into the carpet.At the same time, lift your feet upwards, and then lower them to the right.Without touching their horizontal surface, soak deep and return to their original position.Do two approaches 10 times for each side.
Start position: lies on the back with elongated hands along the body.The legs are bent on the knee joints compressed together, the legs stand on the floor.Take a deep breath and at the same time start raising the pelvis over the floor very well, and then - the spine.At the same time, slowly get your hands behind your head.Keep your breath and slow down for a second.During the extraction, return to the ground.p.And so 10 times.
In a position lying on the back, place a small roller under the pelvic strap.Toss the smooth hands behind your head so that they can lie with your palms up.Turn off the left leg vertically.Find in this position for half a minute.Follow your breathing: it must be equal and deep.Returning to the starting position, do the same with the other leg.In total, you have to do this exercise 30 times.
Sit in the carpet and get a little weight.Run your back, pull the stomach and bend your knees slightly.Contact the weight from left to right, not for a second without relaxing the press muscles.Do at least 2 approaches ten times for each side.Breathing all the time should be unclear and deep.
Put your feet -the mourning away and sit on your fingers.Place the palms on the floor and tighten the navel tightly.Turning the body to the left, bring out the flat right foot, as shown in the picture.Returning to the starting position, you quickly change your leg.The minimum number of approaches is three, and the number of repetitions is 10 for each limb.
Initial poses: the stretched hands rely on a towel, the bent knees stand on the floor.Lower the shoulder strap down and pull the stomach tightly.Slowly advance the arms forward.Do this until you touch the floor with your chest, do not leave the bottom of your back and follow the right of your back.Return to the starting position, perform completely relaxing.You need to perform this exercise at least 20 times, breaking them into some approaches.

Running in place when you lose weight and sides

Running with high hip lifts - raise the hips as high as possible on your chest, as often as possible by replacing your feet."Heat of the feet" - running in place with an leg bending in the knee when the foot reaches almost the buttocks.Jumping.Feet together, the arms along the body.Distribute your legs with a jump, at the same time raising your arms on the sides in a position over your head.Road to the starting position with a jump.Elevators.You can choose a chair, bed or something else as an object.Raising over it with the right foot, we descend with the same foot.Perform two approaches 10 times for each leg.Cardio training either has to enter the heat, or fill in the power (20-30 minutes).