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

Exercises for slimming the sides and abdomen allow you to achieve a thin and beautiful waist and remove extra pounds.

The reasons for 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;
  • genes;
  • pregnancy;
  • hormonal disorders;
  • illness;
  • stress;
  • age;
  • incorrect posture;
  • lack of physical activity;
  • eating large amounts of food;
  • overuse of sweets and excess of fast carbohydrates.

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

  • Nutrition should be correct and balanced. The number of meals should be 4-5. Harmful products should be excluded.
  • It is necessary to incorporate training into daily life. They should alternate: a power day, a cardio day.
  • It is sometimes 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 go for a 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 the height squared, indicated in cm. If the obtained value is more than 25, then the person is overweight. The norm is considered to be from 18. 5 to 25. But all these values ​​also depend on age.
2. The ratio of the abdomen and 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 norm is considered excess fat.
3. Waist circumference. An acceptable indicator is the waist size from 80 to 89 cm. If the value is higher, it is imperative to tackle this problem.

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 the workout:

  • twists in various designs;
  • bending exercises;
  • presence of turns and reversals in training;
  • aerobic activity.
The girl performs an exercise to lose weight on the abdomen and sides

Exercise features

Side and abdominal exercises have several features:

  • It is necessary to follow the correct technique of execution.
  • Warm up before and stretching after training is mandatory.
  • We need to pay more attention to cardio, but also not 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 oblique muscles.
  • Particular attention should be paid to the vacuum exercise.
  • A fitball is perfect for reducing stress on the spine.


Warm up before doing any exercise. It takes a little time (about 4-8 minutes), but it helps to prepare the body for the upcoming load.

Warm-up should include:

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

The entire workout is done at a moderate pace and without jerking. Before doing the exercises for the sides and waist, they need to spend more time in the warm-up.

An example of a pre-workout warming up exercise:

  1. Running in place.
  2. Head tilt in a circle.
  3. Mill Exercise.
  4. Lunges.
  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 fat from the sides and making your waist slim. For twisting, the position of the back in a slightly bent position is important. Such training should take place with the obligatory observance of the execution technique, otherwise the desired result will not be achieved. There are several twisting options.

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

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

Regular crunches work actively on the upper press.

Classic crunches should be done as follows:

  • The limbs are bent at the knees, the feet are on the floor, the arms are behind the head.
  • As you exhale, lift your chest. The loin remains on the floor and the head does not move.
  • All movements should be performed using the abdominal muscles.
  • Hold for 2-3 seconds in this position. The muscles of the press should be tense.
  • While inhaling, descend and relax again.
  • Do 2-4 sets of 10-15 reps.

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. Raise the legs bent at the knees so that they become parallel to the surface.
  • Exhaling, pull your knees to your chest, lower back and pelvis should be raised from the floor.
  • Oblique twists
  • Hold for 2-3 sec. and when inhaling, return to the initial state.
  • Perform 2-4 repetitions 10-15 times.

Oblique crunches

The oblique twists work well on the sides and outline the waist.

  • Lie down on the mat. Bend the right leg at the knee, and put the left leg on 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.
  • Return back if inhaled.
  • After a few repetitions, change position and twist to the other side.

Leg Curl

Leg curl or corner pays more attention to the upper and lower abs:

  • Take a prone position. The back is firmly pressed to the floor, and the arms are located either behind the head or crossed on the chest. Raise your legs above the floor and bend at the knees, forming a right angle.
  • When exhaling, raise the rounded back, and slightly tighten the legs.
  • Try to reach your knees with your head, not your chin.
  • Do not tear off your lower back. Fix for a couple of seconds.
  • With a breath, take the starting position.

Side crunches

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

This exercise is performed according to the following principle:

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

Twisting the bike

Exercise bike works not only as lateral crunches, but also develops the muscles of the entire press:

  • Press your back to the floor, place your hands behind your head. Raise bent legs, forming a right angle.
  • Raising the shoulder blades and rounding the back, we stretch our right elbow to the opposite knee. At the same time, the right leg is straightened. We repeat the movement with the left elbow.
  • Moderate tempo is best.

Turned plank

The plank exercise is versatile. It can be done every day. Its plus is that it takes a little time for the plank, but it gives an excellent result. Many muscles are involved in the execution 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 will speed up metabolic processes and burn more calories than squatting or twisting.
  • Thanks to the plank, you can get an even posture.
  • The plank increases flexibility and develops balance.

Plank with hip pivots allows you to work on the stomach and sides:

  • Stand in a regular plank. Emphasis on elbows, feet on toes. The pelvis and head do not need to be lifted up strongly.
  • Turn the pelvis to the right. The leg up to the knee will be on the floor, and the hip will be in a hanging position. The left foot is on the right.
  • Return to straight position.
  • Switch side. The turn is done on exhalation.
  • Perform such turns 20-50 times.

Reversal bar

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

  • Take a position like a normal plank. Focus on elbows, feet on toes. The pelvis and head do not need to be lifted up.
  • Turn the body to the left and raise the left straight arm up above the head. The legs do not change position.
  • Return to normal position.
  • Repeat everything on the right side.
  • Number of repetitions from 20 to 50.

Lunges with turns

Leg lunges allow you to work out the muscles in your glutes and legs. And if you add twists to this, then the lateral muscles of the abdominal part are involved in the process.

There is nothing difficult in this exercise:

  • Spread your legs a little, arms along the body.
  • Lunge forward with your right foot in a right angle. The left leg is slightly bent at the knee.
  • The back is in a straight position. The arms are extended forward. You can take a ball or dumbbells in your hands.
  • Turn the body to the right.
  • Return to starting position.
  • Repeat the movement with the left leg.
  • Do 2-3 repetitions 15-20 times.
Side bends

Side bends

Another well-known and simple exercise is side bends. They help to remove the sides and work with the obliques. For the best effect, use a dumbbell in the hand where the tilt will be carried out.

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 will stretch over the head towards the incline.
  • Do not bend the lower back, bend to the side as low as possible.
  • Movements are made alternately in one direction and then in the other direction.

Exercise Vacuum

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

Using a vacuum, you can achieve the following outcome:

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

For this exercise, it is important to inhale and exhale correctly and 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 the mouth. The abdomen is pulled in strongly. The breath is held.
  • Stay in this state for about 10-15 seconds.
  • Exhale slowly and relax your stomach.
  • Raising legs on a chair
  • Recover your breath a little and repeat again.
  • Perform 2-3 sets of 10-15 seconds.

Chair Leg Raises

Chair lifts use the lower abdominals and upper thighs.

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

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


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

Pulse is also important. It should be 50-70% higher than usual. In the process of walking, about 300-400 calories are spent during this time. To achieve results in weight loss, you need to walk every day or every other day.

During walking, excess fat does not go away immediately. First, the body takes energy from the breakdown of carbohydrates. Then glycogen comes into play. And somewhere after 40-45 minutes. the body takes on body fat.

The best results are achieved in the morning, as the metabolism is faster during this time. It is advisable to have a little snack before training. Always have water with you. And as before any physical activity, it is necessary 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 on the plane. This type of cardio exercise is suitable for beginners who can train endurance and train muscles to exercise.Unlike regular running, jogging puts little pressure on the joints.

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


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

For weight loss, interval running is best, which features alternating fast and slow paces in one workout. Running like this burns more calories than running. During a fast pace, you need almost 2 times more energy. Going to a slow pace allows you to recuperate a little.

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

Cardio Workouts

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

Practically all of the body's musculature 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 remove extra pounds from the waist and sides include:

  • swimming;
  • running;
  • jogging;
  • jumping rope;
  • cycling;
  • aerobics class;
  • walking;
  • ice skating or skiing.


Swimming in the pool is good for your figure. Exercise in water speeds up your metabolism, which is a direct path to weight loss. At the time of swimming, the entire musculature of the body is involved. For 60 minutes of active training, the body burns about 350-500 calories.

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

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

For those who do not know how to swim and do not own different styles, water aerobics will be an excellent assistant in the formation of the waist. Exercising in water to lose weight on the abdomen and sides will help pump up the abdominal muscles.

Post-Workout Stretching

Exercises for the sides and abdomen, like any other physical activity, should end with a stretch. Stretching exercises help your muscles recover from exercise and release tension. Duration of stretching is about 5 minutes. After an intense workout, you must first bring the pulse back to normal, and only then start to cool down.

An example of post-workout stretching exercises:

  1. Exercise "Cat".
  2. Slopes to the feet.
  3. Clasped hands above the head.

Fitness classes

Side and abdominal exercises can also be done in the fitness room. A feature of the performance of a workout for slimming the waist and sides is that there you canuse various simulators and additional devices:

  • treadmill;
  • exercise bike;
  • rowing simulator;
  • ellipsoid;
  • stepper;
  • fitball;
  • hoop;
  • barbell;
  • dumbbells.

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

An example of a pair of exercises in the fitness room:

  1. Side bends with dumbbells.
  2. Working on a rowing machine.
  3. Bench crunches.
  4. Hanging leg rotation.

Typical Errors

Many people who have set themselves the goal of losing weight and losing fat make some mistakes:

  • When twisting, it is important to work the muscles of the abdomen and back, and not stretch your head.
  • Sometimes exercises are done incorrectly, which affects the final result.
  • It is not the number of repetitions that matters, but the quality of performance.
  • Strength training should be alternated with cardio and always give the body a chance to rest.
  • Many people do not pay enough attention to warm-up and cool-down. And they are an important element that will help to avoid problems and tone the body.
  • Avoid starting with a heavy load, choosing a small number of reps and a small distance for running or walking is better. You can increase the intensity of your workout every day.
  • You can often come across a moment when a person goes in for sports, but does not observe proper nutrition. This should be done jointly, then it will be possible to achieve the desired. And so the muscles will appear, but they are not visible behind the layer of fat.

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