Exercises with dumbbells for the waist and abdomen: top bestBeauty and how to achieve it

How to warm up

Before starting classes, you need to do a warm-up, which will help prepare the body for subsequent physical activity. The warming up complex is an important component of exercise, allowing you to speed up cardiac activity, make muscles and ligaments more flexible, and prevent injuries and sprains.

Starting exercises for losing belly fat at home with a warm-up, you can achieve the maximum effect in a short time, and make the process more enjoyable and comfortable. Trainers advise, regardless of the type of training and the use of sports equipment, to do a general warm-up.

The preparatory complex should last at least 10 minutes and include several exercises aimed at loading all muscle groups.

The warm-up contains the following movements:

for the muscles of the limbs;
jumping with or without a rope;
Read also: Reduxin, 15 mg, hard gelatin capsules, 60 pcs.
easy running;
rotational elements.

Stages of preparatory exercises:

cardio (2 minutes);
articular part (1-3 minutes);
dynamic exercises (up to 3 minutes);
restoration of breathing.

You need to start the complex with cardio warm-up, which consists of walking with lifting or spreading your limbs or light jogging for several minutes. Joint gymnastics includes several exercises repeated 10-12 times: rotation of the head, arms, pelvis, elbows, knees.

Dynamic exercises are a universal complex for all workouts. In this case, you can do a warm-up for each group for 10-20 seconds in any order:

stretching the chest and back muscles;
triceps and shoulder stretch;
bending to the sides, forward to the feet;
squats and lunges.

At the final stage, it is necessary to normalize breathing by taking deep breaths and exhalations.

Plank

The plank exercise is considered one of the most effective for the waist area. Static load helps strengthen the oblique abdominal muscles, which shapes the waist. In addition, the muscles of the back, hips, and arms work, and the entire body as a whole is strengthened.

Get into a plank position on your elbows, placing your entire body weight on your hands and feet. Raise your right leg, pull your knee to the side, keeping your legs parallel to the floor. Then return to the starting position and perform 2-3 sets of 10 times in both directions.

General set of exercises for men and women

To lose weight and create beautiful abs, you need to choose a complex that will help strengthen the muscle frame and remove extra centimeters from the waist. The training program usually includes strength and cardio exercises with aerobic and anaerobic exercise.

Despite the fact that the complex includes the same set of exercises, by changing the intensity of the exercises and the number of repetitions, you can achieve increased relief or perfectly flat abs.

In this case, you need to pay attention to breathing: when doing most exercises on the abdominal muscles, empty the lungs of air when bending the body, and draw in air when returning to the starting position.

Simple twist

Twisting is one of the simplest exercises that can strengthen the abdominal muscles ; they are performed without the use of equipment or sports equipment. Exercises in the form of twisting allow you to use the necessary muscles for losing belly fat at home, but for this you need to follow the execution technique.

Straight crunches are one of the simplest, but at the same time effective exercises for losing belly fat that can be done at home.

The basic one is a simple twist lying on the floor (15-20 times, 2 sets):

You should lie on your back, bend your knees, placing your feet waist-width apart;
hands should be folded at the back of the head so that the thumbs are behind the ears;
Elbows should be directed to the sides, chin raised;
tensing the abdominal muscles, pulling in the stomach;
raising the upper body, bend forward, fix the position;
fall onto their backs.

During exercise, you need to ensure that your chin is not lowered and that your elbows remain in line with your shoulders. The exercise works the stomach, while the muscles of the buttocks and neck should be in a relaxed state.

Leg Raise

Another exercise that is easy to do at home is leg raises. This universal type of training will help both women and men improve their abdominal tone and strengthen their lower abs, even with a low level of training.

Performance:

you need to lie on a flat surface, place your arms along the body;
alternately raise one straight leg to an angle of 60 degrees;
hold it for 2-3 seconds and slowly lower it.

The necessary load occurs when lifting 10-12 times for each leg in 2 approaches. Another option is to lift both legs at the same time. In this case, you can lower your heels to the floor and repeat the lifts or perform actions without touching the surface, leaving a few centimeters to it.

Leg Twisting and Raising

This action is a variation of simple twisting exercises, which provides additional stress by forcing the core muscles to be in constant tension.

Technique:

lie on your shoulder blades;
raise your legs so that you get a right angle, your ankles are located along the floor;
fold your hands at the back of your head;
tense your muscles, stretch your shoulders and knees towards each other (folding);
take the initial pose.

After completing 10 exercises, you need to rest and relax, then do another set.

Side crunches

Standard exercises for losing belly fat at home usually include stress not only on the rectus muscles, but also on the oblique muscles of the core. You can work these areas if you regularly perform lateral twisting. For beginners, 8-10 times will be enough, repeating the cycle after rest.

Performance:

you need to lie on a flat surface with your feet slightly wider than shoulder-width apart;
hands are removed behind the head;
stretch the shoulder to the knee, located diagonally, without lifting the leg.

To perform the twist correctly, the legs are not lifted off the floor, the elbow is kept at the same level as the shoulder, and the other elbow is a support. Tension should occur in the abdominal area; the exercise should not constrain the neck or chest.

Bike

This movement works the oblique muscles well, allowing you to slim down your sides. Exercise “Bicycle” repeats riding a two-wheeled vehicle. To perform it, you need to lie on your back, placing your hands on the back of your head, bend your legs, trying to bring your heels as close as possible to your pelvis. Lifting your shoulders off the floor, you should reach for the opposite leg.

In this case, you need to bend your leg 45 degrees and straighten it. Without stopping, do the same movement on the other side, using the other shoulder. To achieve the desired effect, you need to monitor the pace: the execution process should be slow and smooth. This must be done at least 10 times.

Lunge Crunch

A more complex twist that uses several muscle groups, putting stress on the abdomen, thighs and buttocks.

Performance:

you need to lie on a flat surface, bend your legs and pull them to the pelvis, keep your hands behind your head;
lift your shoulders off the floor, stretch forward;
at the same time, pull your knee towards your chest and hold it there for a few seconds;
the second leg remains on the floor, helping to maintain balance;
then you need to lie down again, stretch your working leg without lowering it to the floor;
change legs.

The exercise is done 5-7 times for each leg, after a short rest the movements are repeated.

Toe wiggle

This exercise for losing belly fat requires practice; it may seem quite difficult for a beginner to perform at home, but it gives maximum stress to the problem area and promotes weight loss.

Technique:

Lying on the floor in the starting position, raise your legs closed together to the level of the pelvis, your ankles should be parallel to the floor.
Lifting your shoulders, stretch forward, while lowering one leg to the floor to touch the surface with your toe.
Return the working leg back and repeat with the other leg.

It is necessary to ensure that your back does not leave the floor. In the first lessons, you can simplify the swaying somewhat if you don’t lift your shoulders and work only with your legs. Then you need to perform the entire set.

Circular rotations

The movement allows you to load your entire abs.

Performance:

starting position: lying on the floor, you need to bend your knees and lower your feet;
lifting the upper part of the body, rotate to the sides, making a circle.

The pelvis and legs remain in the same position. Rotation is performed 5 times at a slow pace.

Backbend with bent knees

This movement allows you to load your stomach and strengthen your back.

To do this, you need to change your position: stand on your knees and elbows, with your toes resting on the floor. For greater comfort, you can place a folded towel under your hands. The muscles are tense, lift both knees off the floor at the same time, then fix for 3 seconds and lower. Do 8-10 exercises. You need to try to keep your back straight, look ahead, without raising your head.

Raising legs on a chair

You can get the necessary load not only by doing exercises on the floor, but also on a chair. This allows you to diversify your workout and reduce body fat in conditions where it is not possible to do exercises while lying down. By changing the position of the body on the chair and technique, you can perform a comprehensive training that will gently work the abdominal area, hips and back.

The simplest exercise option is to lift bent legs:

you need to sit on a chair;
put your feet together, rest your hands on the handles or seat on both sides;
trying not to bend your back, pull your knees to your chest, your abdominal muscles should tense;
hold your legs in this position for a few seconds;
lower their feet without touching the floor with their toes.

Do the exercise 10-16 times. In addition, you can lift one leg at a time, bend over your toes, pull your elbows to your knees while turning your body.

Side bends

When choosing exercises for weight loss, you need to pay attention to the area of the abdomen, waist, and back, which will allow you to not only reduce volume at home, but also adjust your figure and make it visually more proportional.

Side bends allow you to work your side muscles, making your waist thinner and reducing body fat . Movements should be smooth and performed at a moderately slow pace.

Technique for performing traditional bends:

you need to stand up straight, spread your legs slightly wider than your shoulders;
place one hand on your side, raise the second above your head;
lean to the side opposite to the raised hand;
return to the starting position;
repeat the movement in the other direction.

Do 2 deep bends in each direction, gradually increasing the load, and stretch with your working hand. After performing 10 tilts, you need to take a short break and repeat the movement.

Plank with twists

The plank is a static exercise that engages the entire muscle corset, tightens the silhouette and strengthens the abs. Beginners need to start training with a basic exercise, gradually complicating it to improve the problem area.

To increase the load on the waist and core muscles, you need to perform a standard exercise with a twist, which makes it dynamic and allows you to expend more energy.

Performance:

you need to stand on the floor, as if doing a push-up;
balance is maintained with the help of elbows and toes;
then twist the body to the side, move the thigh to the right;
without touching the floor with your thigh, you need to fix the position;
exhale;
straighten up;
Twist the body at the waist in the other direction.

You need to repeat 20-25 times.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Fitness exercises without equipment

At home, it is not always possible to use special dumbbells or barbells to eliminate fat accumulations, but even without them there are quite effective exercises from the sides.

The simplest option is
tilting from side to side .
You need to place your feet slightly wider than your shoulders and extend your arms across your body. Take turns bending in different directions, while raising your free hand (which is not at an angle of inclination). The main thing is not to bend over too quickly; the muscles should tense during flexion and extension. Repeat as many times as possible, in two approaches. In order to quickly remove fat sides, you need to combine several types of this exercise in one approach, as if creating an easy super-set. After finishing simple tilts, you need to start tilting with turns . They will help warm up the oblique muscles.

Photo - tilts

Next, let's move on to the press . There are many options on how to pump up your stomach at home and thereby eliminate the roller. For example, you can lift the upper and lower abs in turn. Some celebrities even do both at the same time.

Photo - Side press

How to properly pump up abs for women:

You need to lay an exercise mat on the floor - it will provide the necessary surface rigidity. Depending on the structure of your spine, you may need to place a pillow under your lower back;
We put our hands behind our heads and begin to lift our abs;
We repeat the maximum number of times, then immediately begin to raise the torso. In this case, heated ligaments give the greatest impact;
Many athletes recommend doing crunches to tighten the oblique muscles of the torso and reduce the waist. It should be noted that they are not suitable for girls who want to reduce their sides. Theoretically, of course, the fat will go away, but instead you will become the owner of fairly wide muscles, which will still visually burden your waist.

Photo - Press on the side muscles
But at the same time, crunches are the best exercises for quickly burning excess fat on the sides. Only girls need to do them a little differently. When you lift your body, at the end point you need to tense your abs even more than they are tense at this moment. Then slowly release it and lower yourself.

For a flat stomach and round sides, you just need to do leg crunches . This is a comprehensive exercise that also helps tighten the pelvis after childbirth and strengthen the front of the thigh. Starting position: on the floor with a ball or bottle sandwiched between your legs. The knees are bent at an angle of 90 degrees. Tilt them to the sides along with the ball, trying to touch the surface of the mat.

Photo - Twisting

Since many side muscle exercises require bending and twisting, the mill combines all options. This is the perfect way to round out your sides in a feminine way. Place your feet shoulder-width apart, spread your arms in different directions, they should be straight, as should both knees. Bend over and start swinging your palms to the sides. Do as much as you can.

Photo – Mill

Bodyflex exercises for losing weight on the sides and lower abs can also be easily done at home. For example, the most effective of this technique is the following. You need to sit in the basic breathing position, knees bent and tucked under you, hands free. Inhale and move your left arm to the right side; as you exhale, you need to reach the maximum point of inclination and stay in this position for a while. Do the same with the other hand. In addition to a slim waist, this exercise guarantees increased flexibility in the back and legs.

This entire set of exercises for the sides will help you complete your workout on a gymnastic ball or fitball. She will remove all excess from the lower tummy and waist. You need to lift your body on it, jump, do push-ups. This is also a great way to quickly warm up the body before exercise.

Photo - On a gymnastic ball

Video: side exercises https://www.youtube.com/watch?v=AcJQA-RKfAg

Effective breathing exercises for quick weight loss of the abdomen and sides

You can improve your figure without exhausting fitness. There is an equally effective remedy - breathing exercises, which quickly saturates the blood with oxygen and accelerates metabolic reactions.

Static exercises that are combined with proper breathing to lose belly fat at home are called bodyflex. They are carried out regularly, using a special technique, on an empty stomach, in the interval between inhalation and exhalation.

Exercise options:

Slim stomach. You should stand up straight, with your feet shoulder-width apart, your palms on the front of your thighs, and squat down a little. On the count of 1, inhale, on 4, exhale abruptly. The abdominal muscles are tense. Repeat 15-20 times.
Remove the sides. You need to sit on the floor, cross your legs, bend. The left knee is at the top. The right hand holds the left knee, the left hand is placed behind the back. Take a breath, exhale sharply, draw in your stomach, stay in this position for 10 seconds, and inhale. Then you should change the position of your legs.

Exercise technique

Side bends with weights are a simple exercise. It is easy even for beginners.

The technique for performing the exercise is as follows:

Feet should be placed shoulder width apart. Take a dumbbell in one hand, place the other on your belt or put it behind your head.
The abdominal muscles must be tense, the shoulders should be straightened, the hips should be fixed (they should not move left or right), and the tailbone should be twisted forward. There is no deflection in the lower back.
Bends should be done in a strictly vertical plane to a comfortable position. First, we bend to the side from the dumbbells (the opposite side of the body is stretched at this moment), then we gently move to a tilt to the side from the dumbbell (at this moment the oblique muscles work). During movement, the abs are tense, they do not relax for a second. The dumbbell moves strictly along the leg.
If it is difficult to perform a lateral bend on straight legs, you can bend your knees slightly.

Incorrect bending can lead to a number of problems:

When bending over with a relaxed stomach and arching in the lower back, the load falls not on the oblique muscles, but on the lumbar spine. This is fraught with compression injuries, up to the appearance of hernias. Of course, in this case there can be no talk of any process of losing weight.
Turning the body during the exercise can lead to abrasion of the intervertebral discs and pinched nerve endings.
Training with heavy and medium weights will help increase the volume of the oblique muscles. And this will only increase the width of the waist.

Exercises with dumbbells

Training with a load is an excellent method of increasing the effectiveness and accelerating the effectiveness of training. You can use dumbbells as weights.

Exercises:

Stand up straight, lower your arms with dumbbells along your body, perform side bends, trying not to bend your back.
The knees are slightly bent, and one hand is stretched to the side, tensing the muscles.
Stretch your arms along your body, straight back, squat 10 times.

Main recommendations

Try not to be nervous and avoid stress if possible.

Everyone knows that all diseases are caused by nerves. In fact, the hormone cortisol helps you store fat.

Limit your consumption of alcoholic beverages. In particular, this applies to beer.

Pay attention to creating a menu - the condition of your body depends on proper nutrition.

Drink enough water. The liquid helps normalize metabolism and also eliminates toxins and waste.

Ball exercises

According to trainers, the ball can be considered a universal home exercise machine that has no contraindications. Regular exercise on a fitball will help you achieve slimness and flexibility, and your workout will be more enjoyable.

Performance:

Stand in a stance, legs wider than shoulder-width apart, and take the ball in your hands at chest level. Perform sideways turns as far as possible.
Lie on your shoulder blades, hold the ball between your feet, and place your hands behind your head. Slowly raise your legs, bending your knees to 90 degrees, then lower them. The second movement repeats the first, but you should try to pull your knees towards your chest. You should alternate classes 10-12 times.

Oblique Bridge

You need to lie on the floor, keep your body straight, stretch your legs and place one above the other. Place your lower hand on your elbow and lean on it. As a result, you will get a deflection of the body in the lateral plane. Extend your top arm and place it on top of your thigh.

You need to raise your pelvis from the floor until the body becomes level. Distribute the weight between your hand on your elbow and the edge of your foot. Move your head away from your shoulder so that your neck and body form one straight line. Such exercises for slimming the waist and sides are performed for a while, and you should try to hold in the adopted position for as long as you can. The rise and fall of the pelvis occurs thanks to the oblique abdominal muscles, which we need to work.

Exercises with a hoop to lose belly fat

A hoop is an excellent tool for weight loss; it helps to sculpt your figure and beautifully define your waist. To achieve the desired result, you need to choose the right equipment and adhere to the technique proposed by the athletes.

Beginners in sports training can start training with a hoop that weighs no more than 1 kg; this will allow them to master the apparatus, select the pace and speed, but not knock off their sides or cause harm to the spine. Hula hoop training lasts 3-5 minutes in the first stages, then you need to increase the pace, increasing the time to 20-25 minutes and the weight of the apparatus.

Movement options:

Stand in a comfortable position, place your legs wider than your shoulders, bend them slightly, place your hands on the back of your head, twist the hoop, straining your abdominal muscles.
You can modify the exercise by raising your arms above your head.
Change the pace of rotation.
Feet are placed together.
Move around the room during training.

Side press exercises

Side abdominal exercises will help develop your oblique abdominal muscles. Their training is not as popular among athletes. Since everyone is more focused on the formation of the treasured abs. And there’s simply not enough time for the lateral muscles. There is also an opinion that frequent training of the side muscles can increase your waist. By making it wider. And if for men this does not become such a strong problem, then the female figure will clearly suffer from such changes. But don't worry. In order for your obliques to undergo these changes, you need to work them very hard. Use huge weights when doing this. I think it’s unlikely that anyone will lean so hard on them. First, let's understand a little about the anatomy of the lateral abdominal muscles.

A set of exercises for losing weight on the stomach and sides in a week

It is impossible to achieve quick results when performing exercises that give moderate load and are designed for several months.

If you want to lose weight in a week and reduce your belly, you need to select a special complex, which, together with a diet and related procedures, will help remove unwanted volumes.

At the same time, you can reduce body weight by 10%, which will have a positive effect on your appearance. However, intense exercise should include different types of exercise and be accompanied by a balanced diet.

To achieve results in a week, you need to follow some recommendations:

conduct training every day at the same time;
record the number of exercises, increasing the training time;
after warming up, perform cardio exercises, then stretching and strength training;
train in the morning, because this is the most favorable time for burning fat;
perform at least 4 different exercises, repeat 2-3 times after a break.

A set of exercises that maximally load problem areas:

Diagonal slopes. Standing straight, you should put your hands on your waist and spread your legs. Tilt the body forward towards the left leg, while turning the arms in opposite directions. Having made 2 tilts, they lean back diagonally and straighten up. Repeat in the other direction.
Turns. Having stood up straight, turn the body to the sides until it stops, leaving the lower part of the body and legs motionless. Movements should be elastic and springy, but not sharp.
Scissors . Lying on the floor, raise your legs and cross them, without lowering them, gradually speed up the pace.
Plank. Do a standard plank for 1 minute, after resting, switch to a side plank. To do this, you need to lie on your side, leaning on your forearm. The body is raised and straightened in one line. The body position should be kept static for at least 1 minute. Repeat in the other direction.
Hoop exercises.

Anatomy of the lateral abdominal muscles

The oblique abdominal muscles are located on the sides of the body. They are responsible for its rotation (turns), tilts and perform a stabilizing function, keeping the body level. Also, these muscles help hold the internal organs. If we want to have an even posture, then strengthening the obliques should be a must in your training. Two muscles in this area can be distinguished:

External oblique. Forms the top layer of oblique muscles. It is this that forms the so-called lateral press. Its functions include twisting and bending of the body. It also gives us the opportunity to lean forward. And when lifting heavy weights, it stabilizes the spine.
Internal oblique. It is located under the outer one. Due to the fact that it is attached to the lower part of the ribs, it lowers them during movement. With unilateral contraction, it turns the body in this direction. When two internal muscles contract at once, the body bends forward.

The external and internal muscles are constantly under tension when we stand. Allowing us to maintain an upright position.

How to do a cool down

The cool-down is a necessary element of the training complex that completes the workout. It helps the body transition to a calm state and reduce muscle pain the next day.

The cool-down takes no more than 10 minutes, and any exercise can be selected. You need to stretch those muscles that received the greatest load. During intense training, preference should be given to stretching. One option is to use warm-up exercises.

Cooling down after a set of exercises to reduce belly fat can be done at home in the following way:

Shallow bends to the sides.
Jumping rope.
Mill: spread your legs wide, bend over, leaving your back straight, touch your toes with your hands, making turns with your body.
Cat: kneeling, leaning on the hands, arching and bending the back.
Dog: you should lie on the floor, lean on your hands, raising your shoulders and head (only the lower part of the body lies), pull your head and shoulders up and back until it stops, fixing the position for 20-30 seconds.

Complex exercises give the first results after a few days. Therefore, you can achieve a toned, slender figure only by making great efforts on yourself regularly. You need to systematically increase your load and follow a diet.

Training will be effective only with the combination of all methods of influence on the body and organism, and of course, complete dedication

Key Points Before Side Press Workout

It is very important to observe these points when training the lateral muscles. Since their development can affect the appearance of your waist.

On topic: Workouts with a fitball for the press

Don't exercise on a full stomach

If you perform exercises for the oblique muscles on a full stomach, there may be unpleasant consequences. Such as dizziness or nausea. Therefore, you should wait 1-2 hours after eating. Giving the food time to digest. It is also not recommended to exercise on an empty stomach. After all, for a productive workout, the body needs energy. Where can you get it if there are no nutrients?

Before training you should stretch your muscles

Any physical activity is stressful for our body. And if you don’t warm up your muscles properly before training, you can easily get injured. To avoid this, you should perform a small WARM-UP complex. Particular attention should be paid to those muscles that will be most involved. In our case, these are oblique. For this, simple exercises such as bending and rotating the body are perfect.

It's not quantity that matters, but quality

Many people make one very fatal mistake. Namely, they perform abdominal crunches for a large number of repetitions. But they forget one very important detail. The oblique muscles are a muscle like any other. And for their development, 10 repetitions per set will be enough. The main thing is that when performing, we feel the muscle group that we are trying to load. So you should work on quality by developing neuromuscular connection. An exercise like VACUUM can help with this.

Excessive load

Although the abdominal muscles are very resilient. And it takes much less time to restore them. All the same, you should not overload them too much. Therefore, training the oblique muscles every day is a big mistake. Just 1-2 workouts per week is enough.

Eat right

No matter how hard we work on training our abdominal muscles, without proper nutrition we will not be able to evaluate the results of our labors. Since, due to the excess percentage of subcutaneous fat, they simply will not be visible. Therefore, it is worth reconsidering your diet if you want to create the body of your dreams. And at the same time have a narrow waist.

Workouts should be varied

The abdominal muscles are very fastidious. And they quickly get used to monotonous training. Therefore, they should be constantly surprised with new exercises. Luckily for the abs, there are a lot of them. At the same time, each exercise has the possibility of an easier version of it. So you don’t have to worry that you won’t be able to perform this or that element if you haven’t trained your oblique muscles before.

Stretching the muscles at the end of the workout

After a fruitful workout, you definitely need to stretch the working muscles. And the press is no exception. Stretching improves blood circulation. Calms the nervous system after hard work in the gym. Also, muscle pain will decrease and recovery will be much faster. So take 5 minutes at the end of your workout and reap the benefits.