The best abdominal and lateral weight loss exercises you can do at home and in the gym

A sedentary lifestyle and unhealthy snacks feel like unattractive fat deposits on the sides and abdomen. It is not possible to lose weight in some parts of the body, so sports activities are necessary for all muscle groups. Exercises are done together to thin the abdomen and sides. The best results can be achieved by maintaining a healthy diet and aerobic activity at the same time.

How to achieve maximum effect?

Disposing of excess fat on the sides and abdomen will not work quickly. These are the most difficult parts of the body to work on, so it will take about a month to get visible results from regular physical activity. This is the best time for the body to get used to the new regime and develop healthy habits. In this case, the beautiful figure will last a long time.

If you lose weight intensively, it means that you are losing fat, not muscle and water. This condition can lead to exhaustion.

If the problem is not so severe 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 sports and nutrition.

The most common mistake beginners make is to focus on problem areas.However, weight loss usually starts from the face and gradually moves from the top to the bottom, moving to the chest, back, abdomen, thighs and legs. Therefore, it is important to choose a series of exercises with a load on the whole body, including:

  • heart education;
  • strength training;
  • fitness;
  • aerobic exercise.

All this will help to get rid of excess fat on the sides and tone the abdominal muscles in a short time.

Training Rules

The biggest fat burning effect of exercise is observed in the morning, so the day begins with morning exercises at home 2 hours after breakfast. Simple exercises that warm up and tighten muscle tissue are appropriate. More complex complexes can be implemented both independently and in the gym, under the guidance of an instructor.

When exercising for the press, your body should serve as a weight, otherwise the result is the opposite of losing weight.Regularity and intensity of training is determined by your feelings. With severe pain, physical activity stops and then slows down.

To get rid of wrinkles on the abdomen and sides, it is enough to do 15-20 minutes 3-4 times a week, and if the exercises are light, then daily. Choose the most suitable 4-5 and do 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 that lasts 5-7 minutes, which is suitable for morning workouts.Options:

  • to dance, jump on the spot, aerobics;
  • bend the body to the sides with alternate extension of the arms while standing;
  • pelvis and whole body rotation;
  • Lie on your back, put your hands behind your head and lift your body while bending your knees.

Regardless of who carries out the exercises (children, youth, women, girls, girls, men), a number of rules are required:

  • Classes are held on an empty stomach.
  • Do not exhaust the body.
  • Each exercise is performed carefully and slowly, and problem areas should be temporarily maintained.
  • Practice at the same time.
  • Gradually increase the load.

It is normal to feel a pleasant burning sensation in the abdomen and a little fatigue.


Nutrition plays an equally important role in getting a flat stomach. In this case, very strict restrictions are not recommended. The diet should be balanced and complete, so you have enough energy to lose weight regularly.

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

Basic dietary rules:

  • eaten in small portions (200-250 g) 5-6 times a day;
  • reduce salt and sugar intake;
  • Exclude fried, greasy, salty and smoked foods;
  • fiber and protein products of plant and animal origin (diet meat, cereals, whole grain bread, vegetables and fruits) are preferred;
  • Harmful sweets are replaced by dried fruits, nuts, honey.

They drink 2-2, 5 liters of still water a day.

The main condition for burning fat in the abdomen is to prepare a menu of three proper foods per day. These include:

  • chicken, rabbit, veal;
  • fresh herbs, vegetables, fruits, berries (except bananas, grapes and potatoes);
  • dried fruits, nuts;
  • legumes, cereals;
  • seafood, seafood;
  • egg;
  • low-fat fermented dairy 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.

Side and Abdominal Exercises

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

It is recommended to combine different fat burning complexes.

Light training

Inexperienced athletes are advised to start with light but effective exercises. Even without daily performance, it is possible to tighten the figure within 2 weeks by applying such exercises (unless medically contraindicated).

A simple set of exercises to thin the abdomen and sides consists of three exercises:

  • Shake socks.Lie on your back, your hands behind your head. Legs bent at the knees are lifted up and swayed by socks.
  • Circular rotation.In the same starting position, lie on your back, bend your knees and put your feet on the ground. The body rotates 5 times in one direction and then in the other.
  • Bending back with knees bent.Stand on all fours, stand on the floor with your elbows and knees, feet on your toes. Filtering the press, they lift the knees off the ground and round the back. Count to three and return to the original position.

Other effective exercises are described in the table:

Sports Name Executive
The chair raises its legs
  1. They sit in a chair, straighten their shoulders.
  2. Put your hands behind your head.
  3. As you breathe in, try to bring your feet as close to your chest as possible.
  4. Hold for 6-10 seconds and lower your legs
raise your legs in the chair
Walking with hands
  1. Get up on all fours.
  2. They take a "step" to the maximum distance with their hands and stabilize in this position for 10 seconds.
  3. Then, at a slow pace, he "holds" his legs with his hands
  1. Hold a wooden position: put your palms and socks on the floor.
  2. First, extend one arm and try to find balance.
  3. Then lift the opposite leg off the ground.
  4. Freeze for a while.
  5. Do the same thing by changing arms and legs

Complex for top press

It is recommended to use all kinds of crunches, breathing and static exercises to work the upper abs.

Crisps and lungs

The most popular exercises are described in the table:

title Technique
Oblique Curl
  1. Lie on your back, bend your knees, put the heel of one foot on the knee of the other.
  2. The opposite side is bent at the elbow and placed on the back of the head.
  3. First, lie on one leg 20-25 times diagonally, then change arms and legs and repeat.

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

Foot Curl
  1. Lie on your back and straighten your legs at right angles. It is permissible to bend them slightly at the knees.
  2. Do twists in different directions by tightening the abdominal press.

It is important not to lift the bowl off the floor. The arms are stretched out in the direction of movement or removed by the head

Side crisis
  1. Lie on your back and bend your knees.
  2. Put your knees to the right, put your other hand behind your head and put the other on your thigh.
  3. While breathing, bend your body and pull the oblique abdominal muscles. Try to get off the ground as much as possible.
  4. Hold for a few seconds and return to the starting position on exhalation
side bending
The machine is crushed
  1. Lie on the bench. The hands are placed behind the head.
  2. As you breathe in, stand up and bend your knees.
  3. After a short break, they return to their previous state.

Beginners are advised to start training on a flat surface. However, the greater the inclination of the machine, the better the result. Optimal inclination - 45 degrees

Rotating lungs
  1. In a standing position, bend in half and move forward with one foot. The knee does not touch the surface.
  2. The arms extend in the same direction parallel to the floor. It is convenient to use a small ball for sports.
  3. The body is turned to the side.
  4. Then they return to the starting position and do the same thing, but on the other leg

Static Exercises

Static exercises are based on loads that do not involve active movement, but are less effective when using problem areas of the body due to tension.Such exercises are suitable for people who are opposed to increased physical activity for medical reasons.

Exercises can show a positive result if 6 approaches are performed at once. It is recommended to start with 30 seconds. The time is gradually increased to one and a half minutes. 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. Hold a lying position on the floor like a push-up. The back is kept straight.
  2. The combined feet are placed on the toe, the legs are straightened.
  3. Think of your elbows.
  4. Squeeze your legs, squeeze your stomach, straighten your body in a line
curved board
  1. Because they are in the low board position, they shift the emphasis to the left elbow and turn to the side.
  2. Raise your other hand. Hold in this position for 30-45 seconds.
  3. Then practice on the other side
"Vacuum" This exercise can be done while standing, sitting or lying down. Take a deep breath and pull hard on your stomach. They try to hold this position for 5-6 seconds. "Vacuum" should be repeated 6-7 times weight loss vacuum

Working on sub-press

A complex involving the limbs is used to work the lower abdomen. All exercises are performed 10-15 times in 4 sets.

Presented in the most effective table:

title Technique
Knee Lift Starting position - back, arms behind head, legs straight. Bend each leg in turn and extend the elbow diagonally with the body slightly off the ground
Scissors Lie on your back, lift both legs and start spreading and bring them together like scissors
Lift your legs off the stand Lie on the floor and start lifting one or the other leg in turn. Get up with inspiration, after the end
"Bicycle" Lie on your back, put your hands behind your head and start bending your legs, imitating cycling

Complex for oblique abdominal muscles

The oblique muscles of the abdomen are processed by twisting and turning the body. They must be trained separately as they are not affected by other types of loads.

As the load on the lumbar region increases, care should be taken to bend down. Such exercises are contraindicated with severe back problems.

The most productive exercises are offered in the table:

title Executive
Permanent side bends
  1. Stand up straight, feet shoulder-width apart.
  2. Take a dumbbell in your hand.
  3. Squeeze the ABS and lean to the sides
Inclined bends with fitball
  1. Squeeze a fitball between your bent legs.
  2. Lift your legs and lie on the ball with your hands, knock the top off the ground
Twist Bike They make a standard "bike" and at the same time bend the body: right elbow to left bent knee and vice versa twist the bike

Bending the circle

It is recommended to bend the ring every day for 2-3 months to get a bee sting. This exercise strengthens the abdominal muscles, helps to eliminate the formation of fat on the sides.

Before moving on to more complex curls, you need to learn how to spin the hula hoop in the stomach in the standard way.


  1. Hold your feet in the starting position.
  2. The arms are bent at the elbows and placed behind the head or separated at the sides.
  3. Due to the smooth circular movements of the pelvis, the hoop is wrapped around the waist. Stomach is pulled on exhalation, relaxes on respiration.

It is recommended to take the shell with a weight of 2 kg or more. If you rotate for 20-30 minutes every day, the first results will be noticeable within 10 days.

Respiratory gymnastics

In addition to physical activity, it is recommended to apply breathing exercises. Can be done in a sitting position.

There are 2 main techniques: body wrapping and oxide.

The first is based on the burning of fat due to oxygen entering the body during deep breathing.In this situation, you need to do certain postures to tighten the muscles.

Basic training:

  1. Lie on your back and bend your knees.
  2. Stomach tightens strongly.
  3. Raise your hands.
  4. Take a deep breath and hold your breath for 7-10 seconds while lifting your body.
  5. Raise your arms.
  6. After a set time, breathe slowly and return your body to its previous position. Repeat 3-4 more times.

The second technique involves a series of sharp, nervous exhalations after one breath.Thanks to this technique, the abdominal muscles are processed effectively.

Aerobic exercise

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

  • Walking- at least five times a week for half an hour a day.
  • Walking- about 35-40 minutes.
  • Swimming- initially once a week is enough.
  • Cycling- 30 minutes a day. Such an exercise is more effective than bending the abdominal muscles.

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

Complex for men

A series of exercises for men to get rid of the abdomen and sidesis ​​selected with attention to the development of all muscle groups.. The more they work out, the more intensively the body will expend energy and burn fat.

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

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

The most effective exercises for men:

  • Straight squeaks in the above position: Stretch to your knees with your elbows raised.
  • Bending in a sloping plane: lean on your back firmly and raise your elbows as you breathe.
  • At the same time, do not push by lifting the legs: they stand on the ground with their fists, throw their feet on any support (chair, bed) and rise above a slope.
  • Pulling the legs up on the ground on uneven bars: hands stand on a horizontal bar and lift the legs at an angle of 90 degrees while hanging.
  • Plank on palm: come to a standard position and pull your legs up to your chest one by one.
  • Dumbbells lined up on the slopes: the legs are straightened slightly wider than the shoulders, the elbows are bent forward by pressing on the waist. At the same time, the arms are bent at the elbows with the shells, pressing them to the chest.
  • Dumbbell lunges: Follow alternate lunges with different legs. Dumbbells are held at the hips.
  • Dumbbell Plank: Rest your hands on the floor with dumbbells and fingers. Put one hand behind your back, freeze for 4-5 seconds and return to the previous position.

How to lose weight after childbirth?

The problem of getting rid of fat wrinkles in the stomach is especially acute after pregnancy and childbirth. Classes are only allowed to start after one month if the woman has previously led an active life. Girls who are less active should wait about two months.Weight loss after cesarean section will have to be postponed for a longer period of time.

Start doing Vacuum Exercise every day to help tone your muscles back. They do this for the first time at bedtime and in the morning.

The following exercises are suitable for a clearer load:

  • bending;
  • raise the hips;
  • lift straight legs, lie on your back or side;
  • all kinds of wood;
  • wall trash.

Don't forget breathing techniques during exercise: they exhale the muscles as much as possible.