The best abdominal and back slimming exercises you can do at home and in the gym

A sedentary lifestyle and unhealthy snacks make themselves felt in the form of attractive fat deposits on the sides and abdomen. The body is not able to lose weight in certain specific parts of the body, so exercise is essential for all muscle groups. Exercises for slimming the abdomen and ribs are performed in combination. The best results can be achieved while maintaining a healthy diet and performing aerobic activities.

How is the maximum result achieved?

Getting rid of excess fat in places like your ribs and belly will not work quickly. These are the most difficult parts of the body to exercise, so it will take about a month to achieve visible results from normal 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 for a long time.

If the weight is lost intensively, it indicates a loss of muscle and water and not fat. 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 education.

Most beginners make the mistake of focusing directly on problem areas.But usually weight loss occurs from the top down, starting at the face and gradually moving to the chest, waist, abdomen, buttocks, legs. Therefore, it is important to choose a set of exercises with a load on the whole body, including:

• cardio training?
• strength exercises?
• gymnastics?
• aerobic exercise.

All this will help you get rid of excess fat on the ribs quickly and stimulate the abdominal muscles.

Rules of education

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

When doing exercises for the type, your body must function as weights, otherwise the result is the opposite of weight loss.The regularity and intensity of exercise is determined by how you feel. With severe pain, physical activity stops and then slows down.

To get rid of the folds on the abdomen and sides, just exercise 3-4 times a week for 15-20 minutes and if the exercises are light, then daily. Choose 4-5 more suitable and perform every 10-15 times in 2-3 approaches (for women) or 20-25 times in 4 approaches (for men).

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

• dancing, jumping on the spot, aerobics?
• tilting the body sideways with alternate stretching of the arms while standing.
• rotation of the pelvis and the whole body.
• Lifting your torso while lying on your back, putting your hands behind your head and bending your knees.

Regardless of who does the exercises (child, teen, woman, girl, girl, man), certain rules are required:

• Classes are held on an empty stomach.
• Do not let the body run out.
• Every exercise is done carefully and slowly, while the problem areas must be kept in suspense.
• Train at the same time.
• Gradually increase the load.

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

Diet

Nutrition plays an equally important role at the stomach level. Very strict restrictions are not recommended in such a case. The diet should be balanced and complete so that weight loss is strong enough for regular exercise.

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

Basic diet rules:

• eaten in small portions (200-250 g) 5-6 times a day.
• reduce your salt and sugar intake.
• exclude fried, fatty, salty and smoked foods.
• prefers plant and vegetable fiber and protein products (meat, cereals, whole wheat bread, vegetables and fruits).
• harmful sweets are replaced with dried fruits, nuts, honey.

Throughout the day, drink up to 2-2, 5 liters of clean water without gas.

The main condition for burning fat in the abdominal cavity is to make a daily menu with three right foods. These include:

• chicken, rabbit, beef?
• fresh herbs, vegetables, fruits, berries (excluding bananas, grapes and potatoes)
• dried fruits, nuts?
• legumes, cereals?
• seafood, seafood?
• eggs?
• low fat dairy products
• vegetable oils (olive, flaxseed)

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

Lateral and abdominal exercises

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

It is recommended to combine different types of fat burning complexes.

Light exercise

Beginner athletes are encouraged to start with light but effective exercises. By resorting to such training, even without daily performance, it is possible to tighten the number in 2 weeks (provided that there are no medical contraindications)

A simple set for slimming the abdomen and ribs consists of three exercises:

• Shake your socks.Lie on your back, arms at the back of your head. The legs bent at the knees are lifted and swayed by the socks.
• Circular rotations.In the same starting position, lying on your back, bend your knees and put your feet on the floor. The body makes rotational movements in one direction and then in the other direction 5 times.
• Down back with bent knees.Relax and rest on the floor with your elbows and knees, feet on toes. Stretching the press, they raise their knees off the floor, around their backs. Count to three and return to the starting position.

Other effective exercises are described in the table:

Exercise name	Execution
Raises the legs of the chair	They sit in a chair, straightening their shoulders. Place your hands behind your head. As you inhale, raise your legs, trying to bring them as close to your chest as possible. Hold for 6-10 seconds and lower their legs
Walking with hands	Start all four. Take a "step" with your hands at maximum distance and fasten in this position for 10 seconds. Then, slowly, the legs "approach" with the hands
X-pushups	Take a seat on a board: rest your palms and socks on the floor. First extend one arm and try to find balance. Then lift the opposite leg off the floor. Freeze for a while. Do the same by changing arms and legs

Band for the upper type

For upper abdominal work, it is recommended to use all kinds of dysfunctions, lungs and static exercises.

Convulsions and injuries

The most popular exercises are described in the table:

Title	Technique
Lateral curve	Lie on your back, bend your legs at the knees, put the heel of one foot on the knee of the other. The opposite hand is bent at the elbow and is placed behind the head. First, stretch sideways on one leg 20-25 times, then change arm and leg and repeat. It is important not to lift your lower back off the floor, stretch your abs as much as possible and do not lower your shoulders to the floor. Perform 3 sets on each side
Curl with legs raised	Lie on your back and straighten your legs at a right angle. You can bend them slightly at the knees. Rotate in different directions, stretching the abdominal press. It is important not to lift the basin off the floor. The arms can be stretched in the direction of movement or removed from the head
Lateral dysfunction	Lie on your back and bend your knees. Put the knees to the right, put the opposite hand behind the head and put the other on the thigh. When inhaling, twist the body and tighten the oblique abdominal muscles. Try to get off the floor as much as possible. Hold for a few seconds and return to starting position on exhalation
Bench spasm	Lie on the bench. The hands are placed behind the head. As you exhale, stand up, bending your knees. After a short pause, they return to their original position. Beginners are encouraged to start training on a flat surface. But the steeper the bench, the better the result. Optimal inclination - 45 degrees
Lunges with turns	From an upright position, turn forward with one foot halfway. The knee does not touch the surface. The arms extend in the same direction, parallel to the floor. It is convenient to use a small ball for exercise. The body rotates sideways. Then return to the starting position and do the same, but on the other leg

Static exercises

Static exercises are based on loads that do not involve active movement, but are no less effective in using problem areas of the body due to tension.This type of training is suitable for people who are contraindicated in increased physical activity for medical reasons.

A positive result can be seen if you do exercises for 6 approaches at a time. It is recommended to start with 30 seconds. The time gradually increases to one and a half minutes. The maximum interval between sets is 1 minute.

The most effective static exercises for processing the above type are presented in the table:

Title	Technique
Low board	Take a lying position on the floor, as for push-ups. The back is kept straight. The joined feet are placed on the toes, the feet are straightened. Fall on your elbows. Tighten your buttocks, tighten your stomach, straighten your body in a line
Curved board	Being in a low plank position, they shift the emphasis to the left elbow and turn sideways. Raise the other hand up. Hold in this position for 30-45 seconds. Then do the exercise on the other side
"Empty"	This exercise can be done while standing, sitting or lying down. Take a deep breath and pull hard on the stomach. They try to hold this position for 5-6 seconds. Repeat "Vacuum" 6-7 times

While working at the bottom, press

To exercise the lower abdomen, a limb complex is used. All exercises are performed 10-15 times in 4 sets.

The most effective are presented in the table:

Title	Technique
Knee lift	Starting position - at the back, arms behind the head, legs straight. Bend each leg in turn and stretch sideways with the elbow, slightly separating the body from the floor
Scissors	Lying on your back, lift both legs and start to stretch and combine them like scissors
Raise the legs from the support position	Lie on the floor and start lifting one leg or the other in turn. Increase inspiration, to the end
"Bicycle"	Lie on your back, put your hands behind their heads and start twisting their legs, imitating cycling

Band for oblique abdominal muscles

The lateral muscles of the abdomen are resolved by bending and turning the body. They must be trained separately, as they are not affected by other types of load.

Be careful when tilting, as the load on the spine in the lumbar region increases. With severe back problems, such exercises are contraindicated.

The most productive exercises are suggested in the table:

Title	Execution
Upright lateral turns	Stand up straight, feet shoulder-width apart. Take dumbbells in your hands. Lean to the side, tightening your abs
Prone Bends with Fitball	Lie on your back, pressing a fitball between your bent legs. Lift their legs and approach the ball with their hands, while slightly tearing their upper body off the floor
Twist Bike	They make a typical "Bicycle", but at the same time twist the body: the right elbow is stretched to the left bent knee and vice versa

Twisting the wreath

To get a wasp waist in 2-3 months, it is recommended to rotate the wreath every day. This exercise strengthens the abdominal muscles, helps to remove fat deposits on the ribs.

Before proceeding with more complex twists, you should learn how to rotate the hula-hoop in the typical way in the stomach.

Technique:

1. Take a starting position upright, legs together.
2. The arms are bent at the elbows and placed behind the head or spread to the sides.
3. The wreath turns in the middle due to smooth circular movements of the pelvis. On exhalation, the stomach is pulled, when inhaled, it is relaxed.

It is recommended to lift the shell weighing 2 kg or more. If you rotate it every day for 20-30 minutes, the first results will be noticeable within 10 days.

Breathing exercises

In addition to physical activity, it is recommended that you resort to breathing exercises. It is allowed to run in a sitting position.

There are 2 main techniques: bodyflex and oxysize.

The first is based on burning fat due to oxygen entering the body during a deep breath.In this case, it is necessary to take certain postures to tighten the muscles.

Main exercise:

1. Lie on your back and bend your knees.
2. The stomach pulls hard.
3. Raise their hands up.
Take a deep breath and hold for 7-10 seconds while lifting your body.
4. Stretch your arms up.
5. After the allotted time, exhale slowly and lower the body to its original position. Repeat 3-4 more times.

The second technique involves a series of sharp discharges after a deep breath.Thanks to this technique, the abdominal muscles of the abdomen are processed efficiently.

Aerobic exercise

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

• Walking- at a brisk pace for half an hour a day, at least five times a week.
• Jogging- about 35-40 minutes.
• Swimming- in the initial stage, once a week is enough.
• Cycling- 30 minutes daily. Such activity works even more effectively on the abdominal muscles than twisting.

Aerobic exercise will enhance the weight loss process and allow you to have a beautiful flat stomach in less time.

Band for men

A set of exercises for mento get rid of the abdomen and ribs is selected with emphasis on exercising all muscle groups. The more they stretch, the more intensely the body will expend energy and burn fat.

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

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

The most effective exercises for men:

• Straight supine stiffness: stretch with the elbows on the knees, which are in an elevated position.
• Twisting on a ramp: lie with your back on a firm support and as you exhale, stretch your elbows upwards.
• Push-ups with simultaneous lifting of the legs: they lean on the floor with their fists, throw their feet on any support (chair, bed) and push upwards on a slope.
• Raise the legs with the position on the irregular rods: the arms rest on the horizontal bar and in the suspension position raise the legs at a 90 degree angle.
• Palm plank: enter a standard position and pull your legs to your chest one by one.
• Row of dumbbells with slopes: the legs are slightly wider than the shoulders, the elbows are pressed in the middle and bent forward. At the same time, the arms are bent with shells at the elbows, pressing them to the chest.
• Dumbbell lunges: Do alternate lunges with different legs. Dumbbells are held at the hips.
• Dumbbell Plank: Rest your hands with dumbbells and fingers on the floor. One hand goes behind the back, freezes for 4–5 seconds and returns to its original position.

How to lose weight after childbirth?

The problem of getting rid of stomach fat is especially acute after pregnancy and childbirth. It is allowed to start classes only after one month, if the woman had previously lived an active life. Girls who are less active have to wait about two months.After a caesarean section, weight loss should be postponed for a longer period of time.

Start by doing the Vacuum exercise every day to stimulate your back muscles. The first time they do it lying down and in the morning.

The following exercises are suitable for a heavier load:

• twist?
• lifting the hips.
• lifting straight legs, lying on your back or side.
• all types of boards?
• wall squats.

During training, do not forget the breathing technique: stretch the muscles as much as possible during the exhalation.