Simple standing cardio without jumping, squats and planks: 10 exercises for weight loss

Crunches, plank stands, or pumping up your abs on machines are, of course, good exercises, but they are too similar. Fortunately, there is a way to diversify your workouts: if you have never thought that you can do abs while standing, then the time has come!

These exercises are considered even more effective because the core muscles are not just the ones you see in the mirror. Your torso is a mass of muscle, from your 6-pack and obliques (which are on your sides below your ribs) to the muscles that stabilize and support your spine.

Exercises for losing weight on the stomach and sides at home

Today I will tell you what exercises you can do at home to lose weight on your stomach and sides.
There are many women who are dissatisfied with their appearance and want to remove fat deposits from the abdomen and sides. And to achieve the ideal result, you will have to give up your eating habits and give preference to a healthy diet. In this case, PP is most effective when combined with physical exercise. With a balanced diet, you can reduce your calorie intake, and exercise will help burn excess calories and tone your muscles.

In addition, reducing your waist size will have a positive effect not only on your appearance and mood, but also on your health.

A set of exercises for losing weight on the abdomen and sides

With these exercises you can achieve rapid fat burning, and not only on the stomach. And the more effort you put in, the more noticeable the result will be. Don't forget that along with special exercises, you should adhere to proper nutrition.

Crunches

These exercises, combined with PP, will help strengthen your core muscles. And soon you will notice a positive result.

1. Lay down the mat and take a lying position face up. Bend your knees, the entire surface of your feet should be on the floor.
2. Place your hands behind your head
3. Inhale deeply and as you exhale, gently lift your upper body off the floor.
4. As you lower to the floor, take a breath.

Repeat 15 times in 2-3 approaches.

Reverse crunches

1. Take a lying position on the mat, face up. Bend your knees. The entire surface of the feet is on the floor
2. Hands down along the body
3. Raise your legs so your thighs are perpendicular to the floor
4. Raise your lower back so that your knees are at chest level
5. When you place your feet on the floor, inhale
6. Exhale as you lift your back off the floor and bring your knees to your chest.

Repeat 15 times in 2-3 approaches.

Oblique crunches

The exercise is similar to a regular crunch, but you will need to rotate one shoulder towards the other.

1. Take a lying position on the mat, face up, with your hands behind your head.
2. Legs are bent at the knees, feet do not touch the floor
3. Raise your upper body as in a normal crunch, while turning your right shoulder towards your left. The left side of the body is on the floor
4. Repeat the same for the other side. Turn your left shoulder towards your right, with the right side of your body on the floor.

Repeat 10-12 times.

Crunches with legs raised

1. Lie face up on the mat. Stretch your legs up and cross them
2. Perform the movements as with a normal twist
3. Inhale as you lower your torso and cross your legs. When you rise, exhale.

Do 3 sets of 10-15 repetitions.

"Bike"

1. Take a lying position on the mat, face up. Hands are on the right and left side of the head
2. Raise your legs up and bend them at the knees
3. Pull your right knee to your chest, trying to reach your left elbow
4. Straighten your right leg. Pull your left knee towards your chest. Pull your upper body so that your right elbow touches your left knee.

Do 2 sets and 10-15 reps on each side.

Plank with twists

The exercise is aimed at strengthening the abs.

1. On the mat, assume a plank position with your knees and elbows on the floor
2. Look ahead. Spine straight
3. Lift your knees off the floor, place your feet on your toes and hold in this position for half a minute.
4. Alternately move into a side plank position for each side of your body for 30 seconds.

Side plank

1. Lie on the mat on your side
2. Shift your body weight to your right arm and leg. The right hand should be at a right angle
3. Cross your left leg over your right and lift your hips. Legs should be straight. Stay in this position for half a minute. In the future, the time can be increased to 1-2 minutes
4. Repeat the same for the other side

Lunges with reversals

Exercise strengthens the abs.

1. Step your left leg forward and bend it at the knee. You should feel a stretch in the back of your right thigh.
2. Stretch your arms forward parallel to the floor
3. Take a big step forward with your left foot and squat down as if sitting in a chair. The right leg is behind and stands on the toe. Back straight
4. Repeat the same with your right leg.

Repeat 15 times on each leg.

Side bends

1. Stand up straight. Feet together. Raise your hands up and put them together
2. Bend your torso to the left until you feel a stretch in the right side of your body. Hold this position for 15 seconds
3. Return to the starting position
4. Repeat the same for the right side of the body and stay in this position for 15 seconds. In the future, the time can be increased to one minute.

Raising legs on a chair

1. Sit on a chair, shoulders back, back straight
2. Hands are placed at your sides, palms down. Take a deep breath - exhale
3. Raise your legs to your chest and remain in this position for 15 seconds.
4. Lower your legs.

Repeat the exercise 15 times.

Walking

Walking briskly for half an hour a day, 5 times a week, will help get rid of belly fat and speed up your metabolism.

Run

For variety, you can try running several times a week. Running will help you burn more calories.

HOW TO DO CARDIO TRAINING

To perform the presented cardio workout without jumping, squats and planks, you will not need additional equipment, not even a mat. This program is suitable not only for beginners, but also for advanced ones, since the intensity of the load can be increased due to the speed of the exercises and the number of approaches.

Who is this cardio workout suitable for:

• For beginners who are just starting to train.
• People who are very overweight.
• People for whom jumping and squats are contraindicated.
• For older people with limited physical activity.
• For exercisers of any level of training as light cardio for weight loss.
• For exercisers of any level of training as a morning exercise.

Our cardio workout for weight loss and fitness consists of two rounds of 5 exercises (10 exercises in total). Each round contains cardio exercises that work several muscle groups of the body at once. Such functional exercises help you burn more calories and achieve the desired result faster.

How to do a cardio workout using a timer:

1. For beginner level. Exercise scheme: 20 seconds of work, 10 seconds of rest. First perform 5 exercises from the first round, repeat them in two circles. Then perform 5 exercises from the second round, also repeat them in two circles. Rest 1-2 minutes between circles and rounds. The total cardio training time will be 20 minutes. Ready timer 20 seconds work / 10 seconds rest.
2. For intermediate level. Exercise scheme: 30 seconds of work, 15 seconds of rest. Do 5 exercises from the first round first, repeat them in two or three circles. Then perform 5 exercises from the second round, also repeat them in two or three circles. Rest 1-2 minutes between circles and rounds. The total cardio workout time will be 25 minutes (if you repeat each round of two laps) or 40 minutes (if you repeat each round of three laps). Ready timer 30 seconds work / 15 seconds rest.
3. For advanced level. Exercise scheme: 45 seconds of work, 15 seconds of rest. Do 5 exercises from the first round first, repeat them in two or three circles. Then perform 5 exercises from the second round, also repeat them in two or three circles. Rest 1-2 minutes between circles and rounds. The total cardio workout time will be 35 minutes (if you repeat each round of two laps) or 50 minutes (if you repeat each round of three laps). Ready timer 45 seconds work / 15 seconds rest.

To train using a timer, you can download the Tabata Timer mobile application, which allows you to set timers for training yourself. See also our selection of mobile phone apps with timers for training. In addition, the links above offer videos with ready-made timers that are convenient to practice with.

If you don't like training on a timer, you can do exercises based on the number of repetitions. However, we still recommend doing cardio training in interval mode using a timer if you want to get the maximum effect from your workouts.

How to do cardio by number of reps:

First round:

1. Knee raises with hands touching: 15-20 leg lifts on each leg (40-50 in total).
2. Side bent knee raise (right leg): 20-25 leg raises.
3. Bent over knee raise (left leg): 20-25 leg raises.
4. Side step: 30-40 hands.
5. Swings with the hand touching the toe: 15-20 leg lifts on each leg (30-40 in total).
6. Knee to chest pull-up (right leg): 20-25 pull-ups.
7. Knee to chest pull-up (left leg): 20-25 pull-ups.

Second round:

1. Knee Touch Leg Raises: 15-20 leg raises on each leg (30-40 total).
2. Back lunges with arm raises: 15-20 lunges on each leg (30-40 total).
3. Abduction of arms and legs to the side (right side): 20-25 leg abductions.
4. Abduction of arms and legs to the side (left side): 20-25 leg abductions.
5. Side swings: 15-20 leg raises on each side (30-40 total).
6. Knee Raise with Twist (right leg): 20-25 leg raises.
7. Knee Raise with Twist (Left Leg): 20-25 Leg Raises.

Repeat each round for 2-3 rounds. Rest between exercises 15-30 seconds, between circles 1-2 minutes.

Exercises for losing weight on the stomach and sides for the lazy

A set of simple exercises that can be performed on any surface, even on a bed or sofa, will help you lose weight at your waist and develop your abs.

Plie

Plie is a ballet term meaning bending one or both legs, squatting on two or one leg. The generally accepted French name for the movement of the legs, which in Russian is denoted by the word “squat”. Along with half-toes and toes, rotation and jump, it is the main element of choreography.

Source Wikipedia

Take the starting position lying on your side. One arm is bent at the elbow under your head, the other rests calmly in front of you. The legs are slightly bent at the knees, the pelvis is tense, the feet are connected.

The feet continue to remain together. Raise one knee up and return to the starting position. The pelvis remains motionless and the neck is not tilted down.

Repeat 15-20 times on each side.

This exercise works the oblique abdominal muscle.

Side stretch

With its help, the abs and transverse waist muscles swing.

We take the starting position: we lean on the elbow of one hand and outstretched legs. The second hand is on the hip. The pelvis is raised.

Trying to keep your back straight, lower your pelvis, returning it to its original position.

Repeat 15 times on both sides.

"Ballerina"

Using the exercise, we strengthen the abs and oblique abdominal muscles.

We take the starting position: we lean on the elbow of one hand and outstretched legs. The second hand is raised up, tense. The pelvis is raised.

Smoothly lower the raised hand and place it under the body. We return to the starting position.

Repeat 12 times on each side.

Rifles

The exercise helps to stretch the spine and affects the abdominal and back muscles.

We sit on the floor, knees bent, hands under the knees. The back is slightly bent. We lean back, roll on our backs and return to the starting position.

Repeat 15 times.

LOW-IMPACT STANDING CARDIO TRAINING

Remember that the intensity and effectiveness of the program depends on the speed of the exercises. If you are just starting to train, try to gradually increase the load. If the load seems insufficient to you, increase the speed of the exercises, reduce the duration and number of breaks, or increase the number of approaches.

FIRST ROUND OF CARDIO TRAINING

KNEE LIFT WITH HANDS TOUCHING

Benefits of the exercise: The exercise is designed to work the lower abs, leg muscles and shoulder girdle. This is a great low-impact cardio exercise for quick weight loss that gets rid of problem areas in the abdomen and legs.

How to do it: To perform this exercise in our cardio workout for beginners, put your feet together, extend your arms up, straighten your back, pull in your stomach and point your head forward. From this position, lift your knee until you reach a 90-degree angle. When the leg is raised, you need to make a clap under the knee, lowering your arms through your sides. Next, quickly return to the starting position and repeat on the other leg.

How much to do: 15-20 leg raises on each side (30-40 in total).

LATERAL KNEE LIFT WITH TILT

Benefits of the exercise: Cardio exercise at home works the oblique muscles of the core and has a static effect on the back and shoulder girdle. The exercise develops the knee and hip joints and burns fat in problem areas such as the outer thigh and waist.

How to perform: Starting position of the exercise – legs slightly wider than shoulders, back straight, stomach tucked in, head looking forward, hands raised behind the head. Bend slightly to the side and at the same time pull your knee up, turning your hip. So you should touch your elbow to your knee. Perform at a fast pace on one side.

How much to do: 20-25 leg raises, first on one side, then on the other.

SIDE STEP

Benefits of the exercise: This is a simple and effective exercise from our cardio workout for weight loss. It allows you to burn maximum calories due to the active work of the muscles of the upper and lower body. The exercise is designed to pump up the thighs, calves, and upper shoulder girdle. Both the back and the abs will receive a static load.

How to do it: The exercise consists of performing wide side steps. This means that you should bring the other foot towards the supporting leg without shifting your weight. Synchronously with the steps, you need to do the bringing and spreading of the arms. You need to keep your hands at chest level, making your elbows soft. Watch the position of your arms, do not relax them and keep your back straight.

How much to do: 30-40 hands.

SWING WITH HAND TOUCHING TOE

Benefits of the exercise: This is one of the most effective cardio exercises from the low-impact selection, and at the same time easy to perform. Swings actively work on the muscles of the legs and abs, ridding the body of problem areas and fat deposits. Also, the exercise has a positive effect on coordination, due to movements in the opposite direction and maintaining balance.

How to do it: The starting position of the exercise involves placing your feet hip-width apart, your back straight, and your head looking forward. From this position, swing your straight leg forward and touch the toe of your straight leg with your opposite hand. Perform alternately on both sides. While performing the exercise, make sure that your back remains straight, do not tilt your head, look forward, and keep your limbs straight. If it is difficult for you to extend your leg straight, you can bend it at the knee.

How much to do: 15-20 leg raises on each side (30-40 in total).

PULLING THE KNEE TO THE CHEST

Benefits of the exercise: And another super-effective cardio exercise that quickly increases your heart rate even without jumping. During execution, the core muscles will be involved, as well as the hips, arms, shoulders, and back. This exercise is great for getting rid of belly fat.

How to do it: Stand in a shallow half-lunge position, one leg laid back, supporting leg bent at the knee, body tilted, stomach tense. Raise your arms above your head. Begin to pull your knee toward your chest while simultaneously bending your arms and lowering them toward your body. In parallel with the movement of the leg, perform a slight twist of the body. Perform on one side at a fast pace, tensing your abdominal muscles.

How much to do: 20-25 leg pull-ups, first on one side, then on the other.

SECOND ROUND CARDIO TRAINING

LEG RAISES WITH KNEE TOUCH

Benefits of the exercise: The first exercise of the second round of our cardio workout for weight loss is aimed at quickly accelerating your heart rate and burning calories. The exercise also allows you to work the lower abs, the front of the thigh, and the muscles of the arms and shoulders. Additionally, the back muscles are included in the work.

How to do it: The starting position of the exercise involves placing your feet hip-width apart, with your arms extended upward in the lock. From this position, pull your knee toward your chest, lifting your thigh diagonally upward. At the same time, lower your clasped hands to your knee. Keep your back straight and tighten your stomach. Do not leave the knee of the supporting leg perfectly straight, make it soft.

How much to do: 15-20 leg raises on each side (30-40 in total).

BACK LUNCHES WITH ARM RAISE

Benefits of the exercise: This exercise will allow you to work several muscle groups at once: thighs and buttocks, abs, arms, shoulder girdle. The static load will be distributed on the back. Its high intensity makes it one of the most effective cardio exercises for losing weight and staying in shape.

How to do it: Keep your legs together, feet pointing forward, straighten your back and pull in your stomach, head looking straight, arms behind your back. From this position, you need to do a half-lunge back on your toes, without transferring the weight completely. At the same time as you move your leg, raise both arms up above your head, keeping them straight. Return to the starting position and repeat on the other leg. Do it at a fast pace.

How much to do: 15-20 lunges on each side (30-40 in total).

ABSOLUTION OF ARM AND LEGS TO THE SIDE

Benefits of the exercise: The main load from this exercise from our cardio workout without jumping falls on the inner thighs, calves, arms and shoulder girdle. The exercise will also involve the muscles of the legs and buttocks in general, the muscles of the core and back. The exercise develops the hip joint.

How to do it: In the starting position, place your feet together, place your left hand on your belt, your right hand parallel to your body, straighten your back and tense your abs. Extend your right leg to the side, resting on your toes, but without transferring your weight completely. At the same time, swing your right arm straight up above your head. Return to the starting position. Perform the exercise at a fast pace on one side.

How much to do: 25-30 leg abductions, first on one side, then on the other.

SWING TO THE SIDE

Benefits of the exercise: This exercise of the second round of low-impact cardio will allow you to actively work out problem areas such as the buttocks, inner and outer thighs. The exercise also engages the core muscles and puts a static load on the back by holding it in a straight position.

How to perform: To perform the exercise you need to take the starting position. Place your feet together, clasp your hands at chest level. Watch the position of your back and head. Pull your stomach in. From this position, perform swings alternately on both sides with straight legs.

How much to do: 15-20 leg raises on each side (30-40 in total).

Ways to get rid of belly fat without dieting or going to the gym

If you don’t have the time or energy to go to the gym, you can tighten your stomach with simple exercises, although you won’t be able to radically get rid of fat reserves.

At any moment, as soon as you remember, straighten your shoulders and draw in your stomach. Don't forget that correct posture visually makes your stomach flatter.

Drink the recommended amount of water, approximately 1.5-2 liters of water per day. As soon as the body considers that there is not enough liquid, it will begin to store it, including on the stomach.

Go to the toilet regularly. If you endure the urge to urinate, the walls of your bladder will expand and your belly will appear larger.

After eating, your stomach will not protrude if you chew your food thoroughly. The longer you chew, the less you will eat, because your brain will quickly signal to you that you are full. This means you will gain fewer calories, which will also affect your belly.

Lie on your back, place your feet on the cushion of the sofa, and place a rolled towel under your lower back. In this position, the stomach will become sunken. If you do this for 20 minutes every day, your abdominal muscles will become stronger and your stomach will not protrude.

How can you pump up your abs while standing?

Taking all this into account, in this article it was decided to publish the best options for standing abs exercises that work all the core muscles. Focus your attention on correct execution, not on the number of repetitions. For example, to lift your leg, contract your abdominal muscles, not your quads or glutes.

How to build abs while standing: Choose 2 or 3 exercises from the list and add them to your regular cardio or strength training. Perform each movement for the indicated number of repetitions or time and repeat them at least twice.

Reasons for the formation of fatty deposits

A small amount of fat around the waist is considered normal because this fat protects the internal organs. But if there is excess fat, you will have to take care to get rid of it. This can be done through exercise and a low-carb diet.

Why does fat form on the stomach and thighs? The reasons may be different:

• As you age, your metabolism slows down, which results in excess weight gain. And women are more predisposed to this than men;
• Genetics contribute to this;
• Inactive lifestyle;
• Regular overeating;
• Chronic diseases;
• Stress;
• Weak abdominal muscles;
• Hormonal changes, especially during menopause.