Exercises to slim the abdomen - an effective list

Abdominal fat problems are common these days. To find harmony, you need to combine effective exercises for weight loss of the abdomen and sides.

If you want a quick answer.Best practices for weight loss on the abdomen and sides include: lying twists, walking locally with knee lifting and planking. Read more about each below.

If testosterone contributes to the accumulation of muscle mass, it is estrogen fat. The anatomy of a woman’s body is such that most of the fat accumulates in the lower abdomen, thighs and buttocks. This trait is due to fertility.

The girl begins to lose sophisticated forms with a sedentary way of working, eating disorders, curvature of the spine, loss of muscle tone.

We take into account the main nuances

  1. Physical activity alone will not be enough to ensure harmony in problem areas. The caloric content of the usual portions should be reduced, the consumption of sweet, starchy foods should be replaced with protein and vegetable foods. Dietary fiber cleanses the gastrointestinal tract and protein provides muscle nourishment during exercise.
  2. The practice should be regular. In the classic version, they exercise at least 12 times a month, otherwise there will be no weight loss.
  3. A well-chosen set of tasks puts a strain on every muscle, not just the buttocks and thigh muscles. Make sure that the execution is done harmoniously, because recharging one area is coupled with passivity of the others.
  4. We take into account the biorhythms of our body to adjust the workout to these. We feel happy until noon and we start practicing there. When energy resources are depleted, productive work no longer works.
  5. It is advisable to warm it up first, during the execution the complexity should increase further. It can be easy squatting, jogging, bending down, cycling. Moderation is especially important for those over 35-40 years of age because inattentive movements can damage the cartilage.
  6. It really isn’t limited to gyms, home conditions. Some techniques are easily implemented on the office desk. Voluntary muscle tension and relaxation will be effective. The press, the bottom zone is affected. If you repeat the exercises more than 80 times a day, the effect will not wait long.
  7. Muscle pain is effectively relieved by massage treatments or additional exercises in the painful area. These methods gradually dissipate muscle acid.
  8. Keep in mind that the effectiveness of any gymnastics increases if you bring joy. It will be beneficial to take the activity to your usual lifestyle. You can keep a pet, introduce the habit of everyday walks, dance, organize a tour. These pleasant little things can inspire and improve vitality. They lose 3-4 kg in a few months of active life.

List of simple home workouts

The listed tournament is in the preparation stage. They reduce the risk of stress in the body, preparing them smoothly for a difficult career.

  1. Walking locally with high knees. Each inhalation is exhaled by raising the foot 4 times.
  2. The technique called "Vacuum" is to retract and loosen the press.
  3. In the supine position, the legs are torn off the surface at an angle of 30-40 degrees. Make about ten to fifteen raises.
  4. The result of spinning the hoop is effective. It is a common misconception that the hoop only promotes weight loss in the waist. During the rotation, the muscles of the shoulders, thighs, and the oblique muscles of the peritoneum are involved. Well, if you do the exercises correctly and effectively.
  5. Without leaving the place, we swing our feet alternately. The load is applied to the area from the hips to the knees, stretching the back of the foot. Don’t be lazy, try to swing as high as you can.
  6. Fast squats have a positive effect. Sit down, get up suddenly. Do 5-7 reps, do more in a few minutes. You need to do a total of 20-35 squats.

Don't be confused! If squats are done lying on your hips, you should squat slowly.

Twist for squeezing to slim the abdomen, legs and buttocks

It cracks in the press

The abdominal area is more stressed, but the practice is effective for fat burning in all areas. Legs, buttocks affected.

  1. Lying on our backs, we put our hands behind our heads.
  2. Bend your knees so that your entire foot is in contact with the floor.
  3. We take a deep breath and as we exhale, we raise the pool.
  4. With further repetitions, exhale during the lowering phase.

If the frequency of lifting is heavy, you can stay in a lying position for a little longer. The track consists of 10 lifts and 2-3 series.

Remove the tummy

The most effective exercises for abdominal weight loss should include loading the abdominal muscles.

  1. Lie on the ceiling with your hands on your side.
  2. We put our feet on the floor, the knee bend is bent.
  3. Raise your legs so that there is a distance of 30 cm between your knees and your face, up to 40 cm.
  4. Tighten and pull the upper body into the lower body.
  5. Remember to breathe properly: inhale in a relaxed position, exhale at the moment of twisting.

Repeat 10 times, doing 2-3 rounds.

We develop the oblique muscles of the abdomen

The practice is not easy, they do 10-12 turns.

  1. Reclining, hands behind head.
  2. We pull one of our legs towards us until our feet are completely separated from the floor.
  3. If the right limb is at the top, the left side of the body should be pulled towards it. If the left is the opposite.
  4. When pulling up, raise the other leg.

Involvement of thigh and buttock muscles

It is also a kind of grouping.

  1. The starting position is supine, the body is relaxed.
  2. The handles extend above the head.
  3. We point our arms and legs sharply towards each other. We must try to pull them as high as possible. From the side, the pose resembles a drop.

If done correctly, you will feel the tension in your abdominal and pelvic muscles.

Slimming planks

We recommend that you review all methods here and focus on the most effective variation.

Preliminary preparation

If it's hard to deal with the task right away, let's start with the "half-bar":

  1. standing on our knees, resting our palms on the floor;
  2. we take a deep breath, bend our backs outward, lift our faces to the ceiling;
  3. when exhaling, lower your head, tilt your spine to the inside;
  4. the stomach should be retracted and held in position for 5-8 seconds;
  5. We try to inhale as deeply as possible, straighten our shoulders and bend outwards.

The procedure is used not only to prepare for a more effective set of exercises, but also as a meditative lesson. It is recommended for use as a warm-up or between more complex techniques.

Plank with side transition

Side planks to slim the abdomen and work out the bricise zone


The focus is on the lower back, the brices zone is effectively developed. The task is simple, we use only two poses:

  1. We are in a position where the socks, elbows and palms are lying on the floor. The pool must not descend. Strictly preserve the flat body of the body. Hold for 30-40 seconds.
  2. The ascent is done by transitioning to the sidebar. Supports the leg and one arm on the outside. We hold the same amount of time and then change sides. The neck and back represent a line.



Rotating plank for training oblique abdominal muscles

Alternative type

Initially, we assume the position of the sidebar. The arm through which the weight is transferred is straight. The second handle extends toward the ceiling. The holding time is the same, but it takes 1-2 minutes for the level of increased complexity, and then we change sides. The exercise effectively trains the oblique muscle tissue, the area of the pants.



"Moving rod"

Sliding rod to slim the abdomen and the whole body

The main advantage of the procedure is the ability to use the whole body effectively. The shoulders, lower back, calf, chest area are hardened.

  1. Perform the usual band. Be careful not to bend your body;
  2. The arms are bent at the elbows, the legs at the toes.
  3. She tries to push her ass up as much as possible. We are in the indicated position for 10-15 seconds and then go down.

Initially, it is enough to repeat the task 5-7 times. After feeling light, it is recommended to increase the number of approaches or times. The technique is suitable for training a flat stomach.




Twisted eruptions to slim the abdomen and train the thigh muscles

Let’s not forget the eruptions

This is one of the classic ways to restore thigh tone.

  1. Pull one leg back about a meter. Lift the heel of the hind leg off the mat.
  2. Sit down with your feet set aside and the other’s angle not exceeding 90 degrees.
  3. Place 20 drops on each side.
  4. When we sit down, you can turn the torso sideways, which puts extra strain on the oblique tissue.

Lifting the pool

Raise the pelvis to slim the abdomen


  1. We lie down on the mat, bending our knees.
  2. Raise your arms above your head, spreading them across the width of your shoulders.
  3. Lift the femur area. The press, the bottom tightens.
  4. When lifting, the legs also rise off the floor, the weight is transferred to the toes. This increases the lifting height and gives a high muscle load.

Repeat enough 10-20 times. If the task is difficult, the socks should not be torn off the floor.





We make the waist and pants area attractive

  1. We lay on one side, supporting our heads with our hands.
  2. The spine and legs are in a straight line.
  3. The free palm helps hold you in place so you don’t fall back while swinging.
  4. The cover limb is moved upward and lowered so that it does not touch the mat. We make 15-20 raises - we turn to the other side.

If such power seems too heavy, you can set foot for a few seconds after lifting. Such a break reduces the workload and helps prepare the body for complex procedures.

Conclusion

The accumulation of fat in the abdomen and thighs is a classic result of immobility and poor eating habits. Comprehensive measures should be taken to improve body tone and shed a few extra pounds. A low-calorie diet and fifteen minutes of exercise alone are not enough for a woman to lose weight.

When determining the course of exercises, it should be taken into account that all areas of the body should be corrected harmoniously, not just the particularly problematic ones. Remember, only systematic exercises will give effective results. We systematically increase the load to avoid damage to health. And the most important thing is that losing weight is a pleasure because you are trying for yourself.