The flanks and stomach are a favorite place for fat cells to accumulate.Losing weight in this area of the body is quite difficult, but possible.You need to choose the right exercises and follow the advice given in this article.By the way, most of these exercises can be performed at home, without the use of exercise equipment.
To choose the right exercises, you need to know which muscles are in that area of the body.The abdomen and ribs are formed by the following muscles.
- External oblique.It goes from the lateral surface of the ribs down and to the midline of the abdomen.Bends the body, participates in turns and bends.
- Internal oblique.It is located under the exterior.It originates behind the iliac crest and is fan-shaped along the midline.Performs bending, turning, tilting.
- Transverse.Deep.It runs from the inside of the ribs from back to front and towards the midline.Tightens the stomach, participates in twisting.
- Straight.It runs from the sternum down on both sides of the midline.It is divided by jumpers into sections that can be contracted independently.Bends the body forward.
The best abdominal exercises
The main exercises that give a toned stomach are: crunches, leg lifts and planks.
Crackers
It can be performed at the beginning and end of training.Do 15-20 repetitions in 3 sets.The main point is that the back should be curved, not straight.You can use weights, dumbbells, barbell tray, etc.
The rectus muscle works.At home, you can use an ironing board for this.The more the board leans, the more force is required to perform the exercise.
Lie on your back on a bench, feet behind the bench, knees bent.Lift your body towards your legs, trying to squeeze your hips.The back is rounded.You can lower the back all the way to the board or not all the way.
The rectus muscle works, as does the external oblique muscle.Lie on the floor, raise your legs and place them on a bench (chair).Raise your body, trying to touch your head to your knees.Round your back as much as possible.You can lower completely or without touching the floor.Hands crossed or behind the head (heavier option).
Other options: on the floor with legs outstretched and knees bent.The mechanism is the same: twist, trying to reach your knees with your forehead.
The rectus muscle works, as well as the glutes, external obliques and back muscles.There are many options for implementation.You can stand on the floor, lean as far forward as possible and rest your roller on the floor.Tightening your muscles, roll the roller towards your legs and then back.
Another option for the starting position.Kneel down, rest the cylinder on the floor.Raise your legs up.Move the roller towards your knees, contracting the muscles.
Leg lift
When performing exercises, the rectus muscle works.Repeat 10-15 times, do 2-3 approaches.
The easiest climb.Lie on your back, clasp your hands, bend your legs slightly.The more your legs are bent, the easier it is to do and the less the load.You can lift your pelvis and hold it for a few seconds.
Another option: lie on an inclined surface (head up).
Sit down.Lifting your legs, try to twist.Chest and legs move to.The legs are slightly bent, do not straighten completely and do not touch the floor.
The best exercises for the sides
Let's consider several effective exercises where the oblique muscles are included in the work.It should be performed 15-20 times/2-3 approaches.
The ideal exercise for the waist.Lie on your side.Stretch the arm on which you are lying along the floor forward, resting on it.Place your other hand behind your head (place it on the back of your head).Slightly bend the leg that is on the floor.the other, on the contrary, straighten.Twist, bringing your elbow to your knees.
Place the stick on your shoulders from behind and hold it with your hands by the ends.Rotate your body left and right.The head is still, as is the pelvis.Do rotations for 2-3 minutes.
Stand straight, spread your legs wider than your shoulders.Place your arms along your body.When bending to the side, do not move the pelvis.The dumbbell should be in the hand in which the bends are performed.You can raise your arms with a dumbbell up.
Plank exercise: how to do it right
Extremely effective exercise.It has an effect on many muscle groups.Promotes fat burning, especially when combined with dynamic exercises.Execution time: from 10-15 seconds to two minutes.
There are many ways to make a plank.When performing them, the back should be straight, hands strictly under the shoulders.All options include contraindications: you can not do the plank if you have diseases of the shoulder joints, hands or back.
Lie on your stomach.Place your palms under your shoulders and touch your toes to the floor.Straighten your arms, lifting your body off the floor.Support yourself only on your palms and toes.The body should be completely above the floor.You cannot fully straighten your arms and rest on your elbows.
Options:rest your hands or feet on a fitball, bend your knees and rest on your knees, lift or move one leg to the side, stretch your arm forward or to the side, simultaneously stretch your arm and lift your leg, and more.You can do a reverse plank: support your palms and heels, your torso is raised above the floor, your face is turned up.
Tips for successful weight loss
You will get results faster if you follow the tips below.
While performing exercises for the sides and abdomen, add exercises for other muscles.This will increase blood flow to other parts of the body and promote rapid fat breakdown.
Taking L-carnitine before exercise will have an excellent effect.This amino acid traps fat that enters the bloodstream from fat cells during exercise.On its own, it cannot enter the cellular mitochondria for breakdown and, after "circulating" throughout the body, returns back to the sites of deposition.
L-carnitine does not give him such an opportunity and "accompanies" him to the place of decay.Energy is released, which gives strength to perform a large number of repetitions.
When you lose weight in your stomach and ribs, you need to eat little and often.This will cause a more intense metabolism and food will no longer be stored "in reserve".
Don't get carried away with your daily workouts.It is enough to do exercises 3-4 times a week.Do not lift heavy weights immediately.Remember the saying: "The slower you go, the farther you go."Be beautiful!