Exercises for the abdomen and sides to remove fat from the waist. Effective workouts

Side and abdomen slimming exercises help you achieve a slim and beautiful waist and lose extra pounds.

Causes of the appearance of fat in the waist

Fat deposits do not always appear due to excessive food intake.

Sometimes there are other reasons for their occurrence:

  • slow metabolism;
  • the
  • genes;
  • pregnancy;
  • hormonal disorders;
  • disease;
  • stress;
  • age;
  • incorrect posture;
  • lack of physical activity;
  • eat large amounts of food;
  • overuse of sweets and excess fast carbohydrates.

To avoid excess fat at the waist and on the sides, there are a few steps to follow:

  • Nutrition should be correct and balanced. The number of meals should be 4 to 5. You should exclude harmful products.
  • It is necessary to integrate training into daily life. They should alternate: power day, cardio day.
  • Sometimes it is necessary to cleanse the intestines.
  • After sleep, you need to drink a glass of water to start metabolic processes.
  • You can use different creams and opt for massage.

How to determine the amount of fat?

Fat reserves must be present for the female body. They protect internal organs and are involved in many processes. However, everything should be fine.

There are several options for measuring body fat:

Method Description
1. Body mass index. You can use your body mass index to find out if you have excess fat in your body. It is calculated as follows: body weight in kg divided by height squared, indicated in cm If the obtained value is greater than 25, the person is overweight. The norm is considered to be 18. 5 to 25. But all of these values ​​also depend on age.
2. The relationship between the abdomen and the hips. Use the tape to measure the widest part of the leg and the narrowest part of the waist at the navel. And divide the waist in cm by the hip. The ideal ratio is 0. 7. Anything above the standard is considered excess fat.
3. Waist size. An acceptable indicator is considered a waist circumference of 80-89cm If the value is higher, it is imperative to address this issue.

How to choose exercises for the sides and abdomen

For the waist and sides it is necessary to select exercises aimed at working with the oblique muscles of the abdomen. They have to use the press.

The following types of exercises should be included in training:

  • twists in various patterns;
  • flexion exercises;
  • presence of turns and inversions in training;
  • aerobic activity.
The girl performs an exercise for weight loss on the abdomen and sides

Exercise features

Lateral and abdominal exercises have several characteristics:

  • It is necessary to follow the correct technique of execution.
  • The pre-warm-up and post-workout stretches are mandatory.
  • We need to pay more attention to cardio, but also not to forget about strength training.
  • There must be at least 3 lessons per week.
  • The set of exercises for the waist and sides should consist of a load aimed at developing the upper and lower press, as well as the oblique muscles.
  • Particular attention should be paid to the vacuum exercise.
  • A fitball is great for reducing stress on the spine.


Warm up before exercising. It takes a little while (around 4-8 minutes), but it helps prepare the body for the stress to come.

The warm-up should include:

  • cardio exercise;
  • working with the joints (from head to legs);
  • small section;
  • work of breathing.

The entire training is done at a moderate pace and without jerking. Before doing the side and waist exercises, they should spend more time warming up.

Example of pre-workout warm-up exercise:

  1. Running in place.
  2. Tilting the head in a circle.
  3. Factory exercise.
  4. Slots.
  5. Exercise to restore the respiratory system.


Lateral and abdominal exercises have many variations. This also includes crunches, which are one of the well-known abdominal exercises.

They are great for removing side fat and slimmer your waist. For the twist, the position of the back in a slightly bent position is important. Such training should take place with mandatory observance of the technique of execution, otherwise the desired result will not be achieved. There are several twist options.

All are aimed at pumping different muscles of the abdomen and sides:

  • ;
  • regular
  • ;
  • oblique;
  • side
  • ;
  • with the lower limbs raised.

Regular crackles are actively working on the upper press.

Classic crunches should be performed as follows:

  • The limbs are bent at the knees, the feet are on the ground, the arms are behind the head.
  • As you breathe out, lift your chest. The lead remains on the ground and the head does not move.
  • All movements should be performed using the abdominal muscles.
  • Hold the position for 2-3 seconds in this position. The muscles of the press should be tense.
  • As you inhale, lower yourself down and relax.
  • Do 2 to 4 sets of 10 to 15 repetitions.

Reverse crunches

In reverse crunches, the bottom press is involved.

Reverse twists are performed a little differently:

  • You must take a position on the mat. Place your hands behind your head. Lift the bent legs at the knees so that they become parallel to the surface.
  • As you breathe out, pull your knees to your chest, lower back and pelvis should be lifted off the floor.
  • Oblique twists
  • Hold the position for 2-3 seconds. and when inhaling, return to the initial state.
  • Perform 2-4 repetitions 10-15 times.

Oblique crunches

Oblique twists work well on the sides and emphasize the waist.

  • Lie down on the mat. Bend the right leg at the knee and place the left leg over the right.
  • The right arm is behind the head, the left is extended forward.
  • As you exhale, stretch your right elbow towards your left knee.
  • If inhaled, return.
  • After a few repetitions, change position and turn to the other side.

Leg curl

The curvature or corner of the leg pays more attention to the upper and lower abs:

  • Take a lying position. The back is firmly pressed against the floor and the arms are located either behind the head or crossed over the chest. Lift your legs off the floor and bend your knees at a right angle.
  • When exhaling, lift the rounded back and slightly tighten the legs.
  • Try to reach your knees with your head, not your chin.
  • Don't tear your lower back. Correct for a few seconds.
  • With a breath, take the starting position.

Side crunches

Lateral crunches help develop the oblique muscles of the abdomen and are responsible for shaping the waist.

This exercise is carried out according to the following principle:

  • You must lie down on the mat. Place your hands behind your head. Legs bent at a right angle, turn to the right.
  • On the exhale, the body rises, the lower back and head are not involved.
  • When inhaling, lie down.
  • Do a few reps and switch sides.

Twist the bike

The exercise bike not only works as side crunches, but also builds all the press muscles:

  • Lean your back on the ground, place your hands behind your head. Lift the bent legs, forming a right angle.
  • By lifting the shoulder blades and rounding the back, we stretch our right elbow towards the opposite knee. At the same time, the right leg is straightened. We repeat the movement with the left elbow.
  • A moderate tempo is preferable.

Board with towers

The plank exercise is versatile. It can be done every day. Its plus is that it takes a little time for the board, but it gives an excellent result. Many muscles are involved in the running process, depending on the option.

The plank exercise has many different functions:

  • Allows you to strengthen the muscles and at the same time gives a small load on the spine.
  • The plank reduces back pain and strengthens the muscle corset.
  • A few minutes of this activity speeds up metabolic processes and burns more calories than squatting or twisting.
  • Thanks to the plank, you can achieve a uniform posture.
  • The board increases flexibility and develops balance.

The board with hip pivots allows you to work on your stomach and sides:

  • Stand in a regular plank rack. Emphasis on elbows, feet on toes. The pelvis and head do not need to be lifted strongly.
  • Rotate the pelvis to the right. The leg up to the knee will be on the floor and the hip will hang down. The left foot is on the right.
  • Return to upright position.
  • Change sides. The tour is done on expiration.
  • Perform these turns 20 to 50 times.

Inversion bar

The swivel board not only allows you to strengthen the muscles of the whole core, but also to work the stomach and sides:

  • Take a stance like a normal plank. Concentrate on the elbows, feet on toes. The pelvis and head do not need to be lifted.
  • Rotate the body to the left and lift the right left arm above the head. The legs do not change position.
  • Return to normal position.
  • Repeat all on the right side.
  • Number of repetitions from 20 to 50.

Lunges with turns

Lunges in the legs allow you to work your glute and leg muscles. And if you add twists to that, the side muscles of the abdominal part are involved in the process.

There is nothing difficult in this exercise:

  • Spread your legs a bit, arms at your sides.
  • Lunge forward with the right foot at a right angle. The left leg is slightly bent at the knee.
  • The back is in an upright position. The arms are extended forward. You can take a ball or dumbbells in your hands.
  • Rotate the body to the right.
  • Return to starting position.
  • Repeat the movement with the left leg.
  • Do 2-3 reps 15-20 times.
Side elbows

Side elbows

Side turns are another simple and well-known exercise. They help remove the sides and work with the obliques. For the best effect, use a dumbbell in the hand where the tilt will be performed.

The exercise is done like this:

  • Spread your legs at shoulder distance, keep your back straight.
  • One hand should be on the belt, the other is stretching over the head towards the tilt.
  • Do not bend the lower back, bend as low as possible to the side.
  • The movements are done alternately in one direction or the other.

Exercise vacuum cleaner

Vacuum is a breathing exercise that engages the abdominal muscles. They shrink and give the desired result.

By using a vacuum cleaner you can achieve the following result:

  • reduce the size;
  • get rid of visceral fat;
  • remove a stretched stomach;
  • work the abdominal muscles;
  • get a flat stomach;
  • reduce back pain.

For this exercise it is important to inhale and exhale correctly and to keep your abdomen in position.

This activity is best done in the morning before meals or in the evening before bed.

  • Choose a comfortable position (lying, sitting or standing, you can also on all fours).
  • Take a deep breath through your nose. In this case, the abdomen must be extended.
  • Exhale through your mouth. The abdomen is strongly pulled. The breath is held.
  • Stay in this state for about 10 to 15 seconds.
  • Slowly exhale and relax your stomach.
  • Lift legs up on a chair
  • Take a little breath and start again.
  • Perform 2-3 sets of 10-15 seconds.

Elevation of the chair legs

Chairlifts use the lower abdominals and upper thighs.

This can be done not only at home, but also during breaks at work.

  • Sit on a chair or bench. But not on the whole surface, but on the edge. Keep your back straight. The hands cling to the seat of the chair.
  • As you exhale, raise your legs, but not very high.
  • While inhaling, lower again.
  • Run at least 20 to 25 times.


Walking is the most affordable physical activity. It refers to cardio training. To lose weight while walking, you need to walk at a moderate pace for about an hour or 4. 5-7 km.

The pulse is also important. It should be 50-70% higher than usual. When walking, around 300-400 calories are expended during this time. To get weight loss results, you need to walk every day or every other day.

During walking, excess fat does not immediately disappear. First, the body gets its energy from the breakdown of carbohydrates. Then the glycogen kicks in. And somewhere after 40-45 minutes. the body takes on body fat.

The best results are obtained in the morning, as the metabolism is faster during this period. It is advisable to have a small snack before training. Always have water with you. And like before any physical activity, you have to warm up to warm up the body.



Jogging differs from regular running in that the speed of movement is low: about 5-7 km / h, and the foot is completely in the plane. This type of cardio exercise is suitable for beginners which can train endurance and train muscles to exercise.Unlike regular running, jogging puts little strain on the joints.

For jogging, the heart rate should be around 120. It is best to jog in the evening for 40-60 minutes. It is not advisable to exercise more because the body takes energy from fat stores after about 40 minutes. and it lasts 10-15 minutes. In addition, energy will be replenished from the protein in the muscles.


Running is a form of cardio training. It is very important to breathe properly so that the pressure on the cardiovascular system decreases and the organs and tissues receive more oxygen.

For weight loss, interval jogging is best, which involves alternating fast and slow paces in one workout. Running like this burns more calories than running. At a fast pace, you need almost twice as much energy. Going at a slow pace allows you to recover a bit.

To run to help you lose weight, you need to run at least 3 times a week. The duration of such a lesson should be 25-30 minutes. With the right interval, you can do it in 60 minutes. lose up to 800 calories.

Cardio workouts

Lateral and abdominal exercises will be more productive with cardio workouts. Cardio training is an essential part of the fat loss process. They speed up metabolic processes and contract muscles.

Almost all the musculature of the body is used during cardio. This workout should last more than 30 minutes. The heart rate reading depends on the selected exercise.


Cardio workouts that can help shed extra pounds from the waist and sides include:

  • swimming;
  • running;
  • jogging;
  • jump rope;
  • cycling;
  • aerobics;
  • works;
  • ice skating or skiing.


Swimming in the pool is good for your figure. Exercising in water speeds up your metabolism, which is a direct path to weight loss. When swimming, all the muscles of the body are involved. During 60 minutes of active training, the body burns approximately 350 to 500 calories.

Swimming helps you fight extra pounds at the waist and sides. By visiting the pool 2-4 times a week and observing good nutrition, you can achieve a slim waist.

Swimming in different styles is the most productive. This will help engage all the muscles in the work. Cool water burns more energy, so the body needs more calories to warm up.

For those who cannot swim and do not have different styles, water aerobics will be an excellent aid in size training. Exercising in the water to lose weight on the abdomen and sides will help build up the abdominal muscles.

Post-workout stretch

Exercises for the sides and abdomen, like any other physical activity, should end with a stretch. Stretching exercises help your muscles recover from the exercise and release tension. The duration of the stretch is approximately 5 minutes. After intense training, you first need to bring the pulse back to normal, and only then start a hitch.

Example of post-workout stretching exercises:

  1. "Chat" exercise.
  2. Slopes at the feet.
  3. Hands folded overhead.

Exercises in the fitness room

Lateral and abdominal exercises can also be done in the gym. A feature of the performance of a waist and side weight loss workout is that you canuse various simulators and additional devices:

    conveyor belt
  • ;
  • exercise bike
  • ;
  • rowing simulator;
  • ellipsoid
  • ;
  • stepper;
  • fitball;
  • hoop;
  • dumbbell
  • ;
  • dumbbells
  • .

Circular training will help achieve the best effect when multiple exercises are performed and a break between them is about 15-20 seconds. The workout plan should include not only cardio exercises but strength training as well.

An example of a pair of exercises in the gym:

  1. Side elbows with dumbbells.
  2. Working on a rower.
  3. The bench cracks.
  4. Rotation of the suspended legs.

Typical errors

Many people who have set a goal of losing weight and losing fat make mistakes:

  • When twisting, it is important to work the muscles of the abdomen and back, and not to stretch the head.
  • Sometimes the exercises are performed poorly, which affects the end result.
  • It's not the number of repetitions that matters, but the quality of the performance.
  • Strength training should be alternated with cardio and always give the body a chance to rest.
  • A lot of people don't pay enough attention to warming up and cooling down. And they are an important component that will help to avoid problems and tone the body.
  • Avoid starting with a heavy load, it is better to choose a small number of reps and a small distance for running or walking. You can increase the intensity of your workout every day.
  • You can often come across a time when a person is exercising but not observing adequate nutrition. This must be done together, then it will be possible to achieve the desired result. And so the muscles will appear, but they are not visible behind the layer of fat.

Exercises targeting the abdomen and sides will help bring them back to normal and eliminate excess body fat. For such training, you can use additional devices that will help increase efficiency.