Exercises for the stomach and sides

Whatever the fans of different diets say, but still when you need to remove the sides at the waist, there is nothing better than the exercises. Of course, there are a lot of exercises from fat on the sides, but do not try to include all of them in your training program. You can select several, but perform them regularly. And also, do not forget about proper nutrition before and after training. Classes should be structured as follows: warm-up, stretching exercises, exercises for the press and sides, and again several stretching exercises. And, when going to the main part of the workout, you should first perform simple exercises for the abdomen, and then more complex exercises. If you want to clean the abdomen and sides with exercises, rather than get muscle aches or weight gain, then exercises for the abdomen and sides should be performed depending on the level of your preparedness. And also, do not have an hour before and after training.

Do not neglect exercises for the lateral muscles of the abdomen, because it is these muscles that are responsible for the beautiful shape of the waist. During training, it is better to alternate exercises for the abdomen and sides. For example, they did some exercises on the upper press, then took up exercises for the lateral muscles of the abdomen, and then proceeded to the exercises on the lower press. Below are a few exercises for the abdomen and sides that will help bring these parts of your body into an ideal condition.

Exercises on the press

1. Starting position (PI): lying on the back, put your hands behind your head, not linking them to the castle. Legs cross and bend at the knees. On inhaling tear off the body from the floor and reach for the knees, for exhalation - return to the starting position. Number of repetitions: 15-30.
2. IP: lying on his back, hands clasped in the lock behind his head, his legs rest at an angle of 90 degrees. On inhaling tear off the body from the floor and reach for the knees, for exhalation - return to the starting position. Number of approaches: 5 to 15 repetitions. Rest time between sets is 5-10 seconds.
3. IP: lying on your back, put your hands under your buttocks, legs straight. Lifting your feet 15 cm from the floor, make them mahi cross-wise ("scissors"). Make sure that when performing the exercise, the waist is tightly pressed to the floor. Number of approaches: 3 to 10 repetitions.
4. IP: lying on his side, legs together. One hand is straight under the head, the second - rests on the floor in front of the trunk. Slowly raise both legs above the floor and return to the starting position. Number of repetitions: 10 times on each side.
5. IP: lying on the back, hands along the body, the waist is pressed to the floor. On exhalation we draw in the belly and maximally raise the pelvis upwards. In this position, you need to pause for 30 seconds, and then return to the starting position. Number of approaches: 2 to 10 repetitions.

Exercises on the lateral abdominal muscles

1. Starting position (PI): Standing, legs slightly wider than shoulders, knees slightly bent, hands behind the head locked into the lock, the body slightly tilted forward. Lean alternately left and right, trying not to bend back and do not turn the body.
2. IP: lying on his back, the heel of his right foot is placed on the knee of the left, hands are linked behind the head in the lock. Trying to perform movement only at the expense of the abdominal muscles, we stretch the elbow of the left hand to the right knee. Then return to the IP. When doing this exercise, make sure that the pelvis is pressed to the floor, and the elbows remain straightened. Exercise is done both on the left and on the right side.
3. IP: lying on the back, legs bent at the knees and are on the floor, hands pointing up. Pulling one by one hands to the ceiling, tearing off the blade from the floor.
4. IP: lying on the back, legs bent at the knees, do not fall to the floor, hands lie calmly on the sides. We try to reach out with our hands to the heel (if it is difficult, then to the shin) of each leg.
5. IP: Lying on the back, hands are located along the body, legs are bent at the knees, do not fall to the floor. We do twisting, lowering the knees to the left, then to the right. Be sure to keep your shoulders in place, otherwise the effect of the exercise will be minimal.

For all exercises, several approaches are required. Their number depends on the level of your preparedness. Are you new to this field? Then 2-3 sets of 4-8 repetitions will be optimal for you. If you feel more confident, then try to do 3-4 sets of 12-24 repetitions.

Remove the belly and sides with the help of exercises possible, the main thing is not to be lazy.