Video exercises for losing weight on the abdomen and sides - a selection of the most effective workouts at home and not only

Hello dear friends! It often happens that you lose weight, but the stomach and sides still do not go away. This is a common problem, but it can be solved with an integrated approach. It is very important to use specific workouts that specifically target these problem areas. I have prepared the most effective videos of exercises for losing weight on the abdomen and sides. Most of them are quite suitable for practicing at home.

What exercises do you need to do to remove the belly

I have made for you a useful selection of exercises with videos aimed at reducing the abdomen, sides. All of them have been verified by me personally. I have a pear-shaped body structure, so I perfectly understand how hard it can be to get rid of the sides.

I have tested many of these videos myself. And some are still in my piggy bank, and I train on them. So I can safely confirm their effectiveness. Choose what suits you best and suits you best. Or combine several sets of exercises.

To achieve impressive results, be sure to add strength training and proper nutrition. In the body, after all, everything is interconnected. You cannot remove fat from one isolated area. You will have to work hard not only on the disturbing problem, but also on your entire body. With the right approach, you will see the changes in a week.

So let's tell you the 7 best flat tummy workout videos ?

Pool exercises

I want to start with the most effective and suitable for the majority - pool workout. Such exercises stimulate blood circulation due to the massage effect, which perfectly disperses body fat. Suitable for women over 50.

Water aerobics will help you get rid of cellulite, increase muscle tone, relieve stress and tension. True, you can't make them at home. Unless, of course, you have a private pool at home. Eh, how sometimes you want ?

Water not only makes exercise easier, but also enhances its effect. It creates 12 times more resistance to movement than on land

For a pronounced result, it is enough to practice three times a week for a month. For beginners, I recommend that you work out with an instructor for the first few times.

Before doing physical exercise, be sure to warm up just by swimming for 10-15 minutes. This will help warm up the muscles. Then start training.

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So let's get started. Concentrate on working your abdominal muscles. Keep them tense.

1. Grasp the side and start swinging your leg to the side 30 times x 2 sets. We stretch the sock, strain the leg when lifting. So with each foot in turn,
2. To work out the back of the thigh and "ears" 30 times x 2 sets. Put your hands on the side and take your leg back, straining all the muscles. We pull the sock, slightly holding the leg on the instep. We continue with each leg,
3. Running in place 100 times. Just lift your knees up and down in front of you. Run and count :),
4. Stand on your toes, jump a little, while turning the body from side to side. Hold on to the side with your hands. This is a super lateral and abdominal exercise. We repeat this 100 times,
5. Simulated swimming (legs work) 100 times. Grasp the side of the pool and keep your feet free. As if you are swimming, holding on to the board with your hands. Actively move your feet back and forth. It's like you're in a swimming competition. Keep your legs straight, pull your stomach in,
6. Alternate leg lifts 50 times. Working on the press again. Grasp the side of the pool with your rear grip and raise your legs one at a time. The back is pressed against the surface of the pool,
7. Scissors with legs 50 times - the exercise is aimed at the press and the inner side of the thigh,

I have described the basic exercises for you. It will take you no more than 20 minutes. Notice that each engages the abdominal muscles, which is exactly what we need.

After the main load, you need to cool down. I will not describe it, it is better to watch the video:

If at first it will be difficult for you to do so many approaches, then reduce the load and exercise for 10 minutes, and then just swim. The complex of training in the pool I described in detail in the article "exercise in water to slim the belly».

Planck

This static exercise looks simple. However, the plank is effective in strengthening your core and abs. Plus it helps to burn fat efficiently. Can be performed at any age, even suitable for women over 45. You need to start from 10-20 seconds, gradually increasing the time.

Watch the plank workout video.

How to do the bar correctly to lose weight, see in another article. In it, I described in detail the different types of this exercise and what mistakes should not be made.

Fitball - training with a ball

For training, you only need a ball. The main thing in training is to maintain balance, which coordinates the abdominal muscles. And this is not so easy at first. But the tummy decreases before our eyes.

Why is this workout one of the most effective, which muscles are involved, I wrote in the article “5 best ball exercises».

And now I want to share my favorite complex, which I perform 2 times a week. It seems like nothing so complicated, but muscles work so great. After training, you feel as if you have grown a couple of centimeters, and your tummy has tightened.

Take your time, do all the exercises slowly. Feel your muscles while keeping your belly taut. Do better without socks. This helps to better hold the ball.

Hoop classes

A workout classic, but it must be handled with care. For more information on losing weight with this trainer, see here: how the hoop helps to remove the belly and sides.

Hula-hoop training should be started at about three minutes, gradually increasing the time to half an hour. The hoop is more effective when combined with other workouts. But it will also help to make the waist slim by itself.

• Warm up: Bend forward, holding the hoop in front of you with outstretched arms. Without releasing it, then make turns in different directions.
• Start rotating the hoop, making a circular motion with your waist. Raise your arms and speed up your movements. Change the direction of rotation.
• Do the normal rotation of the hoop, while tightening the lower press. Do back lunges. We keep our back straight, do not bend over.
• While rotating the hula hoop, lift your leg slightly off the floor. Keep your balance. Then change your leg.

This video will help you do the exercises correctly.

Breathing exercises

Bodyflex involves breathing exercises in which oxygen enters the areas where you need to burn fat. Exercise is performed while holding your breath. You will find more about the benefits of body flex in the article "breathing exercises for slimming belly».

Breathing technique. It is necessary to take deep breaths, exhalations. Push the volume of air out of your lungs vigorously. Inhale immediately through your nose so as to inflate your belly. Exhale forcefully through the mouth, while the stomach is pulled in, straining. Hold your breath for a maximum of 10 seconds. The abdomen remains pulled in.

Slimming belly. It is necessary to take the described starting position. Do a breathing exercise. The left elbow rests on the left knee. Pull out the right toe without lifting it, and move your leg to the side. Pull your right hand up. Pull your muscles from your side to your thigh. After 8-10 seconds, relax and breathe in. Repeat several times, change hands.

For the waist. Also helps to tighten the hips. It is necessary to sit on the floor, throw one leg over the other. Bend your legs. Take the opposite knee with your right hand. Take your other hand behind your back. Do the breathing technique. Pull your left leg, bent at the knee, towards you. The body is twisted to the left. You should feel tension in your waist. In this position, look back. Count to 10. Do several times, switch arms and legs.

Doing everything right will help Marina Korpan . I also tried this type of training, but I like to be active more actively. But my friend loves such exercises. He says when the child falls asleep, at least 20 minutes of free time. She says that she dropped 4 kilos in a month.

I recommend another interesting and effective exercise - exercise vacuum for flat stomach.

To understand how to do this, watch the video.

This exercise is borrowed from yoga. The most classic option is lying on your back. Lie on a flat surface with your knees bent. Begin breathing technique. Pull your stomach towards your back. Hold your breath for 10 seconds. Over time, you will reach 30. Repeat 5 times.

Exercise in 7 minutes

Don't have time for full-fledged classes? Then short but effective 7 exercises in 7 minutes are perfect. A thin waist is provided for you. If you do them regularly.

Each exercise is performed in just half a minute:

• running, raising bent legs high,
• jumping with turns,
• reverse twisting,
• touching the toe of the opposite leg with a hand,
• twisting,
• a bike,
• rock climber (starting position, suitable for push-ups, we make movements with our legs, as when climbing uphill).

See the technique of this workout here.

And yet, if you want to lose weight more effectively, then combine this with proper nutrition. On the last meal, do not eat any cookies, chocolates, pasta or cereals. We eat breast or fish with vegetables.

10 minute workout

Ten minutes a day isn't very much either, is it? I love the mini-complexes by Cindy Whitmarsh that you can do in your spare time. She offers working exercises for different muscle groups.

I know the whole complex by heart, but I really like the coach herself. Fully charges. As if studying individually with me. It won't let you relax, you have to do exercises to the end ?

Here I lay out a 10-minute for you only on the abdominal muscles. I bet you will have abs burning after that.

Alternate and do exercises for different muscle groups. It will be more interesting to study this way.

Running

Running regularly will also help remove fat from the areas of concern. You just need to run correctly. Start running for 10 minutes. Increase the time gradually to 45 minutes.

There is one nuance that will help you lose weight as effectively as possible with the help of jogging. To burn fat effectively, you need to alternate between intense exercise and rest. I already talked about this in the article. does running help to remove the stomach and sides.

Share, have you tried any of the described complexes? Tell us about your successes. If you find my collection useful, share it with your friends. In order not to miss anything interesting, subscribe to updates. See you!