What exercises are effective for weight loss in the abdomen and ribs at home

Everyone loves beautiful and slim bodies. We are always jealous of a handsome man with an athletic form. Don't blame everything on genetics. Man creates his own body!

This article describes the most popular and effective weight loss exercises for the abdomen and ribs.

Anatomical features of the muscles of the anterior surface of the abdomen

Before proceeding with the exercises, you should know the main anatomical features and functions of the muscle groups in the abdomen and ribs. The rectus muscle is located along the white line of the abdomen.

This muscle is responsible for your favorite abdominal cubes. On the side of the rectus abdominis, the external and internal lateral muscles are located on top of each other. Studying these muscles will reduce the waist and remove unnecessary "ears" over the jeans.

It is important to know!

Any workout necessarily starts with warming up and warming up your body. This will speed up the body's metabolism (metabolism) and prepare the muscles for training.

Warming up is very important as it prevents injury. You just have to spend a few minutes and do:

1. March in one place, raising the height of the thigh for 45-60 seconds. Better to do it at the maximum pace.
2. Jogging in place for 1-2 minutes. The slow-paced assimilation will speed up blood circulation throughout the body.
3. Rotate your arms in front of you until you feel a burning sensation on your shoulders.

Abdominal slimming exercise

Everyone once drew their bellies and dreamed of dice. To our great concern, it should be noted that not all exercises are equally effective. Each exercise has its own place in the training program and its own desired rhythm and technique.

The mistake of a person choosing an exercise for the press is to choose a more complex and imaginary exercise. This is wrong, because sometimes the simplest and most famous exercise works better than two new ones.

Well, here are the exercises you need to do to lose weight in the abdomen:

1. Turns the trunk on the floor.Lying on your back, place your hands behind your head. Raise your legs in the air and bend them at the knees. In this case, the hips should be vertical. As you exhale, lift the elbow to the opposite knee 12-17 times in a row. This exercise involves the lateral abdominal muscles.
2. Twisting the trunk.Lying on your back, bend your legs. Hands behind the head. On the exhale, tear the shoulders off the floor while maintaining the position of the elbows on the side. Lift your shoulders by rounding your back. Do 15-17 repetitions. Then hold the trunk in a bent position for 20-25 seconds. This supplement will enhance the effect of exercise and speed up the weight loss process.
3. Top and trunk curls on the bench.To do this exercise you need a bench or chair. Lying on your back, place your shins on a chair. In this position, the knees should point upwards. Hands behind the head, elbows pointing sideways. Lift your shoulders off the floor, keeping your elbows in place. After 20-30 repetitions, continue the exercise by rotating, touching the left knee with the right elbow and the right in turn with the left elbow.
4. Raising your legs on the bench.This exercise involves the muscles of the lower rectus abdominis (lower cubes). To begin this exercise, sit on the edge of a chair or bench. Place your hands on the back. Place your feet straight in front of the floor. Lift your legs, bending them at the knee joint, trying to reach with your knees to the shoulder joints.

A set of exercises for slimming the abdomen, ribs, hips and buttocks

Effective weight loss exercises for the abdomen, ribs and legs look like this:

1. Lizard.Exercise uses the muscles of the abdomen, buttocks, back and, to a lesser extent, the arms. Sitting on the floor, hands behind. Raise your buttocks as high as possible above the floor, bending at the back. In this case, the head is thrown back. Keep your legs straight. To facilitate the exercise, you can leave your hands away from the buttocks, but it is worth noting that the closer the hands are to the buttocks, the stronger the muscles.
2. Scissors.Sit on the floor with your back straight. The arms rest back. Raise your legs 45 degrees above the floor. Hold for 10 seconds. Then, without lowering your legs, stretch and concentrate for 15-25 seconds. It is recommended to do the exercise with the back tilted slightly backwards. This will put maximum stress on the problematic muscles of the abdomen and hips. The lower the inclination of the back and the smaller the angle between the floor and the legs, the greater the difficulty of the exercise.
3. Raising the knees to the supine position.Training involves the torso muscles and lower extremities. Standing in a supine position (the base is like a push-up exercise), the back is straight, lift each knee in turn to the stomach as high as possible, aiming first at the shoulder of the same name for the maximum number of repetitions. Then on the opposite shoulder, the maximum number of repetitions.

Exercises with sports equipment are rightly considered more effective and more interesting.

Hula hoop lessons are suitable for girls of all ages. It is very simple to apply and quite effective even at home.

It is not necessary to buy expensive exercise equipment for training the muscles of the torso and hips. All you have to do is buy a gym or hula hoop and do the exercises listed below regularly.

1. Slopes.An elementary exercise that activates the oblique muscles of the abdomen, the outer serum and the intercostal muscles. Systematic training of this muscle group will significantly reduce the waist and make the figure silhouette more athletic. Forward turns must be made with a perfectly flat back. This will stretch the muscles along the spine, which are responsible for maintaining a uniform posture. Execution: standing on the floor. The legs are a little long. Straight hands hold the hula hoop over the head. Trying not to move the pelvis, we make inclinations in all 4 directions. 12-17 repetitions in both directions.
2. Turns.This exercise emphasizes the load on the oblique internal and external abdominal muscles. As you hold the pelvis still, the muscles of the buttocks and hips are activated. Put your feet wide. The hands hold the hula hoop in front of the chest. Without moving the basin, at the weight of 1 turn to the right with the wreath, at the weight of 2 - in the starting position. We do not alternate sides. First, do 13 repetitions in one direction and then the same amount in the other direction.
3. Pull your legs. This exercise uses the maximum number of muscle groups: muscles of the back, legs, arms, abdomen. Execution: standing on the floor. Hands on top hold a hula hoop. Trying to keep our backs still, we rotate our legs 60-90 degrees forward, sideways, backwards. Kicks alternately for 12-22 repetitions in both directions.

The next exercise is with dumbbells (at home, dumbbells can be replaced with any heavy thing of the desired weight).

Squats are the best exercise for loading the buttocks and thighs. Take dumbbells in hand. From an upright position, move forward with your right foot. And sit so that the left knee touches the floor and the angle at the knee joint of the right foot was at least 90 degrees (this is a safe angle when loading the knee joint) Repeat for both legs 13 times in a row.

Next, we start with the ball. The best exercise with a ball, which trains all the muscle groups in our body, is the "Plane on the ball".

The muscles of the buttocks, abdomen and back receive a heavy load during this exercise. It will increase the tone of your body and will definitely improve your mood, as boring is definitely not exercise.

Plane on a ball: Place the ball on a flat surface. Lie on your stomach on the ball, keeping your arms and legs on the floor.

When in a comfortable position, try to lift your arms and legs off the floor at the same time. In this case, it is important that the entire torso and limbs are level. Hold this position for about 30 seconds.

Breathing exercises for slimming the abdomen at home

1. Diaphragm breathing(abdominal breathing) is a preparatory exercise for the next step. It prepares your muscles for stress and prevents spasmodic reactions from excessive exercise. Fulfillment: while inhaling, stick your stomach, while exhaling, pull your stomach inside you, pushing air out of the body.
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2. Vacuumis ​​a flexible exercise to increase the stability of your figure, as well as to reduce your waist. This action can be performed not only at home, but at any time at work. It is done in a lying position, standing, sitting, and also on all fours (the most difficult choice). The technique is quite simple. We take the desired position. We breathe and, as we exhale, we pull our stomach inside us, holding your breath for a few seconds in the initial stage. Start classes once a day and increase the number and duration as desired.

Tips from trainers and nutritionists for effective abdominal slimming

Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are deposited immediately for some reason right there.

To stay fit and look attractive in the spring-summer, you need to start training at least 4-6 months in advance. Our body can not lose weight specifically in a specific area.

We gradually and evenly lose extra pounds from all parts of the body. Therefore, your workouts should include strength and aerobic exercise for the whole body.

And at the end of the workout, do targeted exercises for problem areas. Training is best done several times a week for an hour and a half.

Try to change your diet to enhance the effect of your exercise. 2 hours before training, it is best to eat complex carbohydrates (boiled cereals) and protein foods (boiled meat, eggs) 90 minutes after exercise.

Drink more clean water, both during and outside of your workout. Reduce consumption of flour and sugary foods.

Try to avoid soda and sugary drinks. Move your main meal in the morning.

You can lose weight! If you really want it, luck will always be with you. Love yourself and others will fall in love with you!