Exercises for weight loss of the abdomen and sides

22 August 2025

How to remove the stomach and fat folds on the sides?There is a quick and effective way to tighten life and sides.A complex of simple weight loss exercises can be performed at home.

In the fight against overweight, you can see that the fat of the abdomen, the hips and sides is leaving the last.

Extra centimeters on the stomach, sides, sides.Diet and home exercises

A special diet and a complex of home exercises give a good result.By following the following tips with the photo, you can choose an effective and simple method.It all depends on the initial quantity of fatty reserves, determination and perseverance.

Important.Before choosing special home exercises to lose weight, legs, sides, it is necessary to understand that any competent diet and active physical activity cannot be directed exclusively on the abdomen, sides or hips.

Other parts of the body are certainly involved.
Home exercises should be performed regularly!
The appropriate diet is used!

The causes of fat in life

A small amount of fat deposits is the norm, as it serves to protect bones and internal organs.But an excess should be a topic for serious anxiety.You can get rid of excess weight with training and low carbon diet.But first we will deal with the reasons:

Metabolism cable

With age, the metabolism slows down and this leads to an active set of excess weight.Women are more predisposed to this than men.You may have been surprised by the reason why some of your friends eat fried and sweets, but in most cases they have a flat belly and always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism than yours.

Genetics

It has been shown that the fat cells in the body depend on your genes, or rather on their number.If your grandparents or parents have an overweight, then you will have the same problem.There are 2 types of body structure: in the form of a pear and apple -shaped.If your body is in the shape of a pear, the weight accumulates in the lower part of the body, for example on the buttocks.If the body has the shape of an apple, the fat accumulates in the abdomen.

Sitting lifestyle

If you lead a sedentary lifestyle and do not perform physical exercises, spending most of the time on TV or computer, then you will inevitably earn too much in the coming years.

Eating

If you eat more than you should, make sure you fat.If excessive consumption is combined with a sedentary lifestyle, then it is obtained in the shortest possible time and you can easily add weight.

Improper posture in sitting position

If it does not monitor the correctness of the posture and always bends, when you sit, make sure that accumulating fat deposits in the abdomen.You should always sit, holding your back in a direct position.

Stress and illness

Stress is one of the main reasons for the accumulation of fat in life.Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters.Diseases such as breast cancer, night apnea, arterial hypertension, cardiovascular diseases and diabetes in women are accumulating fat deposits in the abdominal area.

Weak muscles

If the abdominal muscles are flaccid, you can easily accumulate excess in this area.

Hormonal changes

When the age of a woman approaches the average, the quantity of fat in the body begins to increase in proportion to body weight.The risk of fat accumulation around life increases during menopause.In women, hormones play an important role in regulating the level of fat in the body.

The most effective exercises to lose weight and sides

This is the best set of exercises that will help to do a flat stomach at home, because it consists not only of torching in the press, and also includes intense exercises that contribute to the rapid combustion of fat not only to the stomach.But you must clearly understand that the effect will be the strongest and most evident, the more efforts you do, the more complete they get closer to the problem of fat combustion.This means that, together with the lessons, you will observe a correct diet and you will not be brought to the end, for example, you will resort to low calorie diets that compare the hunger strike.

Twist

There are no popular movements that are twisted in the press.It is not the most effective, but it will help you strengthen the muscles of the cortex if I combine it with the right diet and in a short time you will see the results.

Lying on the face carpet up.Fold the knees, the feet should be on the floor with the entire surface.
Make your hands behind your head.
Inhale deeply and tear the upper part of the body from the floor.Exhale when you get up.
Inhale when you fall into the starting position.Take a breath when you lower your body to the ground.
Create 10 repetitions and then repeat in 2-3 approaches.

Reversal

Lying on the face carpet up.Fold the knees, the feet should be on the floor with the entire surface.
Lower your hands along the body.
Raise your legs so that the sides are perpendicular to the floor.
Raise the bottom of the back so that the knees move towards the chest.
Inhale when you put your legs on the floor.Exhale when you tear your back from the floor and bring your knees on your chest.
Do 10 repetitions in 3 approaches.

Oblique twisting

The movement is very similar to normal twist, but here you will have to turn one shoulder towards the other.

Lie on the carpet, put your hands for your head.
Fold the knees so that the feet does not touch the floor.
Raise the upper part of the body as with the normal twist, 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 into the shoulder to the right, without snatching the right side of the body from the floor.
Do 10-12 repetitions.

Twist with the legs raised

Lying on the face carpet up.Stretch your legs and cross.
Make the same movements as when to perform ordinary twists.
Inhale when I lower the body and cross the legs.Exhale when you get up.
Do 10-15 repetitions in 3 approaches in a row.

Lateral twist

It is very similar to lateral torsion.The only difference is that here you have to raise your right leg when you move your left shoulder to the right and vice versa.Make 10-12 repetitions for each side in 2 approaches in a row.

Twist a bicycle

Lie on the floor or carpet.Keep your hands on the left and right side of the head, respectively.
Lift your legs and fold on your knees.
Pull the right knee on the chest.By raising your right knee, you should try to reach the left elbow.
The right leg shines and pull the left knee on the chest.Raise the upper part of the body and make sure that the right elbow touches the left knee.
Do 10-12 repetitions for both sides in 2 approaches in a row.

Planck with curves

This movement aims to work on the lower part of the back, hips and printing.

Take the location of the bar on the floor or carpet so that the knees and elbows are on the floor.
The gaze is directed forward and the neck and the spine are built in a line.
Pull your knees from the floor and put your feet on the socks.
Keep this position for about 30 seconds.Make sure to breathe normally during the lesson.
Now go as an alternative to the position of the sidebar for each side of the body for 30 seconds.

Planck with a turning point

Lying on the floor on the side.
Move the body weight to the elbow or right arm and right leg.Make sure the right hand is folded to straight angles.
Put the left leg to the right.Keep your legs straight.Raise your hips.
Keep this position for about 30 seconds.If you have experience in the execution of this movement, you can keep the position for 1-2 minutes.
Repeat the exercise for the other side.

Lunches with curves

If you are just starting to work in the press, you must first try the sinking with the rotation of the body.

Take a step forward with your left foot and fold her knee.You will feel a stroke in the back of the right thigh.
Raise your arms forward parallel to the floor.
Take a big step forward with your left foot and sit, as if you were sitting in an imaginary chair.The right leg should be left behind and be put on the tip.
Make sure the rear is in a direct position.
I notice with another foot.
Make 15 repetitions.

Inclined to the sides

Stay straight, legs together.Raise your arms over your head and folded together.
Take the bust on the left as much as possible in order to try a stretch on the right side of the body.Keep this position for 15 seconds.
Return to the starting position.
Repeat the exercise for the right side of the body.Keep in position for 15 seconds.
As soon as it becomes easy for you to keep the situation for 15 seconds, you can increase this time at 30 seconds or more.

Empty exercise

Excellent helps to strengthen the muscles of the abdominal cavity and is mainly concentrated on breathing.

Stay on four legs, supporting the body on the knees and elbows.
Make a deep breath.The print should be relaxed.
Exhale.Tighten in the exhalation process and attract the stomach.
Keep this position for about 15-30 seconds
Do 15 repetitions in 2-3 approaches a day.

Lowering the legs on the chair

Sit on a chair, straightened your shoulders, straightened your back.
Put your hands on the sides with the palms.Make a deep breath.
Exhale and the gangster lifts his knees so that they are close to the chest.
Keep this position for 5-10 seconds.Not around the back and do not lean forward at the time the knees are in the chest.
Lower your legs on the floor.Make 15 repetitions.

Standing

Walking is another good exercise for beginners.You have to satisfy it if you want to get rid of the fat on the stomach, it burns fat deposits throughout the body.Walking quickly 30 minutes a day at least 5 times a week will allow you to observe gradual changes in your weight.This low intensity exercise will give a good load to your heart and help you increase the metabolism.

Perform a coward

After learning to walk quickly, you can move on to a cowardly race that will help you easily burn extra calories in the body.Managing a coward will help you maintain physical fitness, remain healthy and fight overweight.

Race

If you want to diversify the daily monotonous performance as the same training, you can try to run for 2-3 days a week.The race will make you beat your heart faster, which will help you burn more calories than walking or jogging.

Cardio training

Cardocooperation is one of the best ways to burn many calories, as well as getting rid of excess with life.Perform them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase the volume of the lungs, maintain the health of the heart and improve sleep.

I swim

Swimming is an excellent exercise that allows you to keep the whole organism in tone.Swimming will also improve the effect of cardio training.It is necessary to choose the optimal training rhythm that would allow several calories to burn.In the initial phase, it is better to swim at least 1-2 times a week.

Delicious products for weight loss

If you think you have an overweight, then you must immediately reduce the consumption of carbohydrates, fatty foods and start consuming foods rich in fiber.Below are the products that will help better lose weight.

Apple: You can use them 3-4 times a day to replace foods with a high carbohydrate content.
Almond: rich in vitamin E and contains a large number of fibers that give a feeling of satiety and reduce the feeling of hunger.

Green sheet metal vegetables: rich in fiber and contain very few calories.They will help prevent water from the body.
Avocado: It contains a large amount of fiber and acidic acids saturated mono, which help to divide fatty acids into energy and water.
Cucumber: It has a high water content and a very small amount of calories.
Watermelon: 80% of the water consists of water and contains very few calories.Watermelon will help reach the desired life.
Beans: It helps to improve digestion and also strengthens muscles, reduces the feeling of hunger and prevents excessive consumption.

With a complex approach, by combining proper nutrition and training, you will see the results in a few weeks.You can perform these exercises at home alone or under the guidance of a professional coach.If you have willpower and determination to make a lot of effort to get rid of the fat on the stomach, then you can easily reach it alone.Remember that there are no effort without effort and get rid of extra kilos is no exception.To accelerate weight loss due to excess fat, try to avoid foods rich in rapid carbohydrates and increase the consumption of calories every day due to physical activity and a healthy lifestyle.For example, replace the lift on a walk on the steps, instead of a trollebus or a subway, walk along the road.