Mega-effective set of exercises for weight loss

Mega-effective set of exercises for weight loss

Mega-effective set of exercises for weight loss in the abdomen and sides. Remove the sides at home.
31.05.2018 redactor All the muscles
Losing weight for many is a difficult task that requires a huge amount of time and strong willpower. However, for almost all losing weight, the greatest difficulty is losing weight in the abdominal area. When a person successfully reduces weight, the fat seems to go from anywhere, but not from the sides. Consider the exercises that will help remove the stomach at home.

Is it possible to quickly remove excess weight from the abdomen and sides at home?
Effective set of gymnastic exercises for weight loss of the abdomen and sides
Twisting (photo)
Video: Twisting the body on the press
Lifting the body lying on the back (for women and men)
Leg lift lying down (suitable for warm-up)
Exercise ” scissors»
Exercise on the press “elbow-knee”
Video: Easy version of oblique twists “knee-elbow”
Video: Complex version of oblique twists “knee-elbow”
Plank-classic and side (the most effective exercise to pump up the muscles of the press)
Classic plank
Side plank
Cardio exercises to do for weight loss
Skipping rope
Jumping technique
Video: 10 skipping rope exercises
Running on the spot at home
Training on the stationary bike
When should I replace running with an exercise bike?
Exercise technique
Types of exercise
Strength exercise
Squats with weights
Lunges – “spring”
Cross lunges
Bulgarian attacks
Deadlifts with a barbell
Types of deadlift

Is it possible to quickly remove excess weight from the abdomen and sides at home?
Some people think that losing weight at home is an impossible task, you need to attract a lot of specialists: a nutritionist, trainer, massage therapist; buy expensive nutrition courses and training plans.

In fact, if the problem is not in any disease, you can cope with weight loss yourself, only by making some effort and using the knowledge that we will give you today.

For effective weight loss at home, for the formation of a narrow waist and a flat stomach, the best option is a combination of aerobic and anaerobic loads, that is, you need to alternate strength and cardio training. In addition, 1-2 times a week it makes sense to purposefully pump the abdominal muscles.

Thus, training at home for weight loss should look something like this:

2 times a week cardio training
2 times a week strength training
1-2 times a week pumping the press (separately or in a complex of both strength training and cardio)
And what kind of exercises are included in these types of training, and how to perform them, we will describe in detail later.

Effective set of gymnastic exercises for weight loss of the abdomen and sides
Let’s start with abs training. There are a lot of exercises for pumping the abdominal muscles. Some believe that some exercises are more effective than others, but in fact, even familiar and long-familiar exercises give good results if you do them regularly and follow the correct technique.

Twisting (photo)
Twisting on the press is an exercise familiar from childhood, but usually everyone did it for speed, without thinking about how correctly it is performed.

Twists can be performed with straight legs or raised, and they can either be placed on a hill, such as a bench, or held in the air. The last option will be the most difficult. This exercise is suitable for both women and men.

Twisting on the press
The most difficult version of the twisting exercise is to perform them while keeping your feet in the air
Exercise technique:

Lie on your back.
Hands can be held behind the head, on the chest, or left along the body. If you are a beginner, you can stretch your arms along the body and slightly stick to the hips — this is the easiest option. If you cross your arms over your chest, the exercise will become a little more difficult. And if we want to make this exercise as difficult as possible, we should put our hands behind our heads.
We either put our feet on the floor bent at the knees, or put them on a hill, or hold them in the air.
Lower back pressed to the floor.
We take a deep breath and exhale, starting to curl, lifting the shoulder blades off the floor.
With an inspiration, we fall back and relax.
Twisting exercise technique
Repeat 20-25 times. 3-4 approaches will be enough.

Lifting the body lying on the back (for women and men)
Lifting the body is an excellent exercise for developing and strengthening the rectus abdominis muscles.

Lie on your back.
We bend our legs at the knees and put them shoulder-width apart. The feet do not need to be lifted off the floor during the exercise (this often happens because the legs serve as a counterweight and “try to help you get up”), so you can immediately fix them: slip them under the sofa, ask someone to hold them, etc.
We put our hands behind our heads or cross them on our chest. If you are a beginner, you can extend your arms behind your head and bring them forward when lifting.
Please note: you do not need to put your hands on your head or neck.
The back is tightly pressed to the surface. Minimize the natural deflection in the lower back.
Take a deep breath and exhale with a round back lift the body.
At the top point, you should exhale as much as possible, strain the muscles of the press and stay for 2-3 seconds.
After that, on the inhale, we go down and relax.
You need to repeat 15-20 times, 3-4 approaches will be enough.

Of course, the muscles of the press quickly adapt to any load, and this exercise should be performed in combination with others or periodically replaced.

Leg lift lying down (suitable for warm-up)
For example, twisting or lifting the body can be alternated with lifting the legs lying down. This exercise allows you to pump up the lower part of the rectus abdominis muscle.

Leg lift lying down
All leg lift exercises will always be harder for the abs than twists or upper body lifts
Exercise technique:

Lie on your back. Legs extended. Hands along the body.
When lifting the legs, the back often tries to take the load on itself, so to minimize this phenomenon, put your hands under the buttocks and hold them there during the entire exercise.
Take a deep breath and exhale, lift your feet off the floor.
Raise your legs to the perpendicular with the floor, hold this position for a few seconds and start slowly, feeling the abdominal muscles, lower your legs.
At the lower point, it is desirable not to touch the surface, so that the load is constant.
Leg lift lying down
Technique of the exercise lifting the legs lying down
For a beginner, this method may seem quite difficult, so it makes sense to perform alternate lifting of the legs. With an exhalation, we raise one leg to an angle of 45-60 degrees, hold it and slowly lower it. When the first foot touches the floor, you can lift the second.

Do not confuse this exercise with reverse twists. When lifting the legs, as we described above, we end the exercise with the feet perpendicular to the floor. In reverse twists at the top point, you need to lift the buttocks off the floor and twist the lower part of the body a little more. It looks like this:

Reverse twists
Don’t confuse reverse twists and leg lifts. These are different exercises

exercise “scissors”
This exercise has some similarities with the previous one, and it is probably familiar to many.

Exercise technique:

Lie on your back.
The legs are stretched out, the arms are at the side of the body.
In this case, the hands can also be placed under the buttocks to remove excessive load from the lower back.
We raise our legs to the level of 45-60 degrees and begin to make horizontal cross movements.
Repeat a certain number of times and lower your feet to the floor. Relax. Then repeat.
exercise technique scissors
These approaches should be repeated 4-5, each 15-20 times.

This exercise can be performed in a large amplitude, not just crossing the legs, but spreading them widely to the sides, then bringing them together and then crossing them.

Another variant of the exercise is scissors with leg dilution
And another version of this exercise is not horizontal crosses, but vertical swings.

Version of the exercise scissors with vertical swings

Exercise on the press ” elbow-knee»
There are two options for this exercise in the area of the muscles being worked out: straight and oblique muscles of the press. As well as several options with different complexity.

Exercise technique:

Lie on your back.
Take your hands behind your head.
The legs can be in one of four positions: be bent at the knees and stand on the floor or stretched out to lie on the floor (easy); lie on a hill (easy); or they can be held in the air (difficult).
The goal of this exercise is to reach your elbows to your knees.
We make simultaneous twisting of both the body and legs, that is, we strive to connect them in the middle.
If we work with straight muscles, our task is to touch both elbows to both knees.
Exercise on the press “elbow-knee”
Version of the exercise for the rectus muscles of the press
If you want to work out the oblique muscles, then you should touch the opposite elbow and knee.
Exercise on the press “elbow-knee”
When we work out the oblique and serrated muscles of the press, it is necessary to touch the opposite elbow and knee
If the legs lie on a hill, then the twist is performed to a greater extent by counting the upper part of the body, the lower part is fixed, so the exercise is easy and suitable for beginners.
Also an easy option — when you lift your feet and put them back on the floor.
The most difficult option is when the legs are twisted together with the body, that is, you pull them up to you, and then straighten them, but do not touch the floor with your feet.
The number of repetitions from 15 to 25, 3-4 sets will be enough.

plank — classic and side (the most effective exercise to pump up the muscles of the press)
Plank exercise, according to research, is one of the top ten exercises on the press. And for the oblique abdominal muscles, it shows itself most effectively.

The most effective exercises for slimming

The most effective exercises for slimming the abdomen and sides for women

The most effective exercises for slimming the abdomen and sides for women

The real reason for the appearance of excess weight
When is it better to train?
7 effective exercises for weight loss sides
Easy way to get started today
Before moving on to solutions, let’s look at the real causes of the problem…

A girl’s flat stomach

3 main problems with belly fat…
10 most effective exercises for fat on the stomach and sides
1. Book
2. Bicycle
3. Russian twists
4. Touching socks
5. Superman
6. Plank with a jump
7. A variation of the touch socks
8. Classic twists
30-day complex for press tone
How to get rid of excess belly fat-a comprehensive guide!
Eat wisely
Fat burning products
Accept the challenge
3 main problems with belly fat…
When it comes to excess weight, people who want to get rid of it face 3 main problems.

#1. Very stubborn
Speaking of “stubborn fat folds” in 99% of cases, people mean exactly the stomach and “ears” on the sides. This is because it is where deposits accumulate first when a person gains weight, and it is from there that they leave last.

And it’s infuriating.

Especially if you are on a diet and doing exercises “as expected”, but the sides still do not fall off. This is really the most problematic place.

#2. Dangerous
Almost every dangerous disease known to mankind is somehow associated with too large a waist circumference. Here’s a quick list of what goes along with or depends on being overweight:

there are more than 300,000 fatalities associated With obesity each year
Heart diseases and strokes
High blood pressure
Gallbladder diseases and gallstones
Breathing problems such as sleep apnea, asthma, and others
Joint pain
And much more
Abdominal or visceral fat should cause much more concern than in any other parts of the body.

In addition to having an attractive flat stomach without it, it also has a positive effect on overall health.

#3. People who try to remove their belly and sides tend to do it WRONG
The real problem is that when most people start to struggle with stubborn unwanted fat, they focus on the wrong things altogether.

Of course, it is important to choose effective exercises for weight loss at home, but in the world of health and fitness, 80% of success depends on diet, while only 20% can be recorded on the account of exercises. This is an important 20%, but you need to really evaluate the ratio.

If you eat a dozen biscuits at lunch, and then at home in the evening do a couple of twists on the press, it is unlikely that you should expect a beautiful press in the foreseeable future.

The most effective exercises for slimming

These are the facts.

If now you are interested in: “Okay, so what do I have?»

We have a short video with tips for more effective weight management.

Okay, now it’s time to find out what are the exercises for slimming the abdomen and sides at home for women that can be performed with their own weight without dumbbells and simulators.

10 most effective exercises from fat on the stomach and sides

Train the ability to get out of the kitchen!

Yes, you were not mistaken; this is the first and most effective of all belly slimming exercises for women. I want to make sure you read this, just in case you decide to scroll straight to the training complex.

80% diet. 20% exercise. Don’t forget about it!

now try the first set of the proposed in this article, it consists of 8 best exercises to big compound exercises everyone should do  fat from the stomach and get the muscles of the press.

1. Knihkupectvi owner
Start with a prone position on the floor or gym Mat and slowly raise your hands to your knees so that your body forms a V. Tighten your abs and use your body strength to keep your balance in this position.

Hold it as long as possible.

Repeat the movement as many times per minute as you can.

2. Bicycle
Exercise ” Bicycle”

This is the world’s # 1 effective abs exercise!

the Only thing to watch out for is whether you’re moving too fast while doing it.

Do each repetition SLOWLY and carefully.

Start with 3 sets of 35 reps for each leg.

Bring the number to 50 on each side.

3. Russian twists
Russian twist

the biggest mistake people make when doing this exercise is that they don’t keep their back flat. Try to keep your back as straight as possible and don’t fall on your sides.

If you’re not sure if you’re doing it right, practice in front of a mirror.

Keep your back straight and your chest forward.

If in this form it is too “easy”, pick up a weight of 2-3 kilograms.

Exercise: Start with 3 sets to get a total of 20 repetitions (move slowly). Then you can take a dumbbell.

4. Touching socks
Touching socks with twists

This exercise should make you feel the lower and upper abs.

Stretch your arms towards the ceiling, your back should be firmly pressed against the Mat.

Remember to keep your lower back pressed to the floor during the entire exercise.

Reach out and try to touch your socks (if you can’t, it’s okay, just reach as high as possible), then return to the starting position, this is one repetition.

Repeat the movement as many times as you can within one minute.

5. Superman
The Superman

Fat back movement is as sexy as a pair of bright yellow rubber flip-flops.

Do not neglect the back, it also forms a line.

While lying on your stomach, raise your arms and legs as high as you can for 30 seconds at the same time. If this is relatively easy for you, try to hold the position for 1 minute.

Exercise: Start with 4 sets, so that you get a total of 10 repetitions.

6. Plank with a jump
Plank with a jump

Start with a stop lying down and, closing your feet, just jump so that your knees are first on one side, then on the other side of the elbows, then return to the starting position.

Change sides with each jump.

Make sure that your abs are tight during the exercise.

Repeat the movement as many times as you can for a minute.

7. A variation of the touch socks
Twists with the touch of socks

Start from the position of lying on the floor.

Raise your arm and simultaneously lift the opposite leg.

The second leg is bent at the knee and rest on the floor for support, keep the muscles of the press in tension.

Repeat the movement as many times as you can within one minute.

8. Classic twists
Normal twists on the press

I Think we all know how twists are performed… Make sure to tighten your abs as you move up.

Focus more on using your body than on the number of repetitions.

A slow and well-executed twist is more effective than fast, ragged repetitions.

Perform the movement as many times as you can in one minute.

If you liked this article about fat burning exercises and would like to get a complete home workout plan like these, take a look at our 21-day weight loss marathon.

In 21 days, people manage to lose from 5 to 10 kilograms, and they are completely delighted with this. But we also get feedback from those who have been taught how to change their eating habits by the program and who have found a diet that helps them in the long run.

A set of exercises for a month to lose weight in the stomach
Download a copy of the 30-day challenge for abdominal muscle tone as a picture and train every day for a month.

Ladies, we don’t want to cause any panic, but summer is coming, which can only mean one thing … bikini time!

Oh yeah, those are the same six letters, which every year give us the horror. And even though every year we swear that by the time we need to take a sun bath, we will have cleaned up, how far we are still from showing up in a bathing suit on the beach with confidence!

There is a gap between how you feel with a flat stomach and without it. Imagine what it’s like to carelessly wear tight tops? Don’t cover up reflexively all the time with your purse in the Park? It may seem impossible to get rid of your outerwear on the beach with pleasure… ?

But if you follow this simple proven plan, it will be quite possible to remove your belly. Yes. Just for you!

And this is where we are ready to help you. This year, we have joined forces with a fitness trainer to create a new and absolutely exclusive 30-day marathon for burning subcutaneous fat and improving the tone of your abs.

We can hear you exclaim: how does this differ from all such programs for the press? Our marathon is specially designed to be less challenging and more satisfying! The plan is designed to work out the key muscles in the abdominal area by performing simple exercises, so you can easily integrate classes into any busy schedule.

So promise yourself to feel good this summer, lose weight, and commit to our June 30-day belly-toning gym marathon. Just download and print out the plan with pictures at the link below, attach it to the refrigerator, Cabinet, above the TV-anywhere, as long as it gives you focus on the goal. We even included a photo of how to do every move so you don’t get stuck on anything. You don’t need an expensive gym membership or personal training programs!

Top Tips to Get a Good Shape without Gym

Top Tips to Get a Good Shape without Gym

The opinion that you can stay in good physical shape only if you visit a gym is wrong. You can look great and fit even without daily training at the gym. Do you want to know how? Then continue reading.

You can easily replace grueling sessions at the gym with exercises at home. They are no less effective, you should believe it. Many experts agree that it is not necessary to visit a gym to have a good figure and a toned body.

Some experts claim that maintaining a fit at home is even more effective than exercising in the gym. The fact is that a person, who performs exercises at home, treats them not as a duty but as part of everyday life. Besides, there are no strangers at home who will assess your body and how you cope with the exercises.

Another advantage of doing exercises at home is their availability and cheapness. You will spend quite a bit of money to buy the necessary attributes for exercises at home or you will be able to use the home items while you will have to pay a decent amount for the subscription to the gym. The main thing to remember is that you must confidently go to the goal of achieving the perfect figure.

Main Fitness Components

According to authoritative experts, an important point in creating a toned body is to follow the basic elements of fitness. But it doesn’t matter if you do it at home or in the gym. So, you should strictly follow the next tips to get fit at home:Main Fitness Components

  1. Do not start the exercise without performing a warm-up. You can take a walk in the fresh air in good weather, walk on a treadmill or perform a warm-up on an exercise bike. You have several options to choose from.
  2. Be sure to do cardio exercises. These exercises are aimed at speeding up the heartbeat. You can continue walking in the fresh air or on the treadmill but at a faster pace. Jumping rope or doing step aerobics is also a great option for cardio exercises.
  3. Make sure that resistance exercises are included in your training program. This can be your usual push-ups, squats or press exercises. You only need to add some heavy items. A pair of dumbbells will be enough.
  4. Remember that your movements should not be sharp during the exercise. Perform all exercises with smooth movements so as not to damage the muscles and ligaments. Otherwise, you will not be able to return to the exercises soon.
  5. Cooldown is a mandatory element of your program. You will definitely need to restore a normal heartbeat after completing the training program. You should perform exercises similar to those that you performed during the warm-up.

If you take the above tips into account every time you perform exercises at home, you will certainly achieve a perfect figure without visiting the gym.

Many modern people are very busy, and they can hardly find enough time for sports or training. However, this should not stop you on the way to a toned body. You can reduce your workout time but increase your exercise intensity. You don’t need to take a half-hour walk on flat terrain. You can spend only 15 minutes on a walk. But you should walk not on flat but on hilly terrain. Or you can even replace walking with running. How do you like this idea?

The same applies to strength training. If you don’t have enough time for a long workout, increase the load. Perform exercises that involve more than one muscle group. Be sure of a great result.

If you think that you cannot cope with the creation of an effective training program as the fitness instructor does in the gym, then you are mistaken. You can find a variety of training programs that match different preferences and levels of fitness. You just have to open an Internet browser and enter the appropriate query. It’s that simple. Do you like to dance? Then you can find video lessons on belly dancing and lose weight with pleasure.

Let’s Get Started!

You should consider your level of fitness before starting to perform exercises at home. So, if you have never done exercises before, it is better to avoid short intense workouts but concentrate on 30-minute sessions at least 3 times a week. Pay special attention to ensuring that all muscle groups are involved during training. You should not limit yourself to one set for each group of exercises. Increase them to 3 for maximum effect.Let's Get Started!

You have to keep in mind that you should not start performing exercises at a fast pace. Start with slow, smooth movements and gradually increase the pace. But be sure to pay attention to your health. You should not try to perform exercises at a high pace if it is difficult for your body. Give it a little time to get used to the loads.

You should definitely pay attention to whether you feel the load in those areas of the body, the muscles of which the exercises are aimed at. You should feel how your muscles work and focus only on the exercises. If you feel tired and ready to give up, think about the fact that a beautiful body that you get as a reward for your efforts can completely change your life for the better.

Remember that the effectiveness of training at home also largely depends on your concentration. You should not interrupt your training session to answer a phone call or check on your pet. All this can wait until your workout is over. But you will take a few steps back on the path to the body of your dreams if you are constantly distracted from exercise.

You should carefully think about which part of the day is free and suitable for training. You may be able to perform exercises without being distracted by others while your child is at school or on a walk with a pet. Or maybe you should exercise early in the morning while all your family members are asleep.


There are several useful recommendations that you should consider when performing exercises at home:

  1. One of the disadvantages of training at home is limited equipment. Therefore, you should carefully develop a program that will be as effective as possible when using the tools available to you.
  2. Involve your friends in joint training at home. Together, you can create a good training plan, and make sure that each of you performs the exercises correctly. Also, a friend can give you moral support if you decide to stop.
  3. Regularity is the key to success. Therefore, write down the daily exercise schedule for the upcoming month. Try to strictly follow the schedule.
  4. You should make exercise an integral and natural part of your life. Remember that even if you will achieve the result you are aiming for, you can lose it quickly if you stop training. You need to do exercises regularly for some time, and they will become a habit for you.