The best exercises to remove the belly. How to remove belly quickly and effectively - secrets that you did not know about. We train in the gym

With the right workouts, you can get rid of the belly in 4 to 12 weeks. The effectiveness of training will increase markedly when combined with appropriate diets. In pursuit of a beautiful figure, you need not only to choose which exercises to remove the stomach, but also to remember about health, therefore, in the case of diseases of the spine or cardiovascular system, a consultation with a specialist doctor is needed before training. Having good physical preparation, you can perform up to 6 exercises at once with two to three sets of up to 15 repetitions in each, but for the rest, 2-5 exercises with one approach are enough.

Before each workout, you need to warm up different muscle groups, for this you can perform jumps, bends, turns. Stretching is mandatory after training.

Exercises to remove belly in 2 weeks

Sitting on the floor, pull your legs up to your chest without touching the floor with your toes facing forward. At the same time, the arms are bent at the elbows, and the palms lie along the body. On exhalation, fold the body back, leaning on the elbows, and straighten your legs slightly forward so that the lower leg remains parallel to the floor.

1. Strengthening the upper press

Lying on your back with legs bent at the knees, put your hands under your head. As you exhale, make a lift, straining the press and stretch your chin forward. In this case, the elbows should be spread apart, and the feet should be pressed to the floor. While inhaling, we relax and return the body to its original position.

1. Strengthening the lower and upper abs

Raise the legs bent at the knees, lying on your back, so that the lower leg remains parallel to the floor. Relaxed hands lie along the body, palms down. As you exhale, lower your legs bent at the knees down, without touching the floor with your feet. On inhalation, return the body to its original position.

1. Strengthening the oblique abdominal muscles

Lying on your right side, lean on your forearm and bend your knees. Straining your abs, lift your hips to form a straight line from crown to toes. Repeat the exercise for the left side.

1. Strengthen your oblique abdominal muscles and upper abs

Lying on the right side, focus on the forearm. At the same time, the body is located perpendicular to the legs. Now we bend our knees. Straining your abs, raise your hips until a straight line forms. The left hand must be raised up. Then lower it down and reach for right side chest, the head also stretches after the hand. At the same time, the pelvis is motionless.

Return to the starting position, lie on the other side and do the exercise for the right arm.

1. Strengthening the upper and lower abs, as well as oblique abdominal muscles

Lying on your back, put your hands under your head, raise your legs and bend them at the knees, maintaining an angle of 90 degrees. On exhalation, straighten one leg, but do not put it on the floor. Raise the body and reach with the opposite elbow to the bent leg. Do the exercise for each side.

1. Strengthening the upper abs and oblique abdominal muscles

Lying on your back, put your hands under your head and raise your knees bent at 90 degrees. As you exhale, lift the body (head and shoulder blades), while with outstretched arms you need to reach first to the outside of one thigh, and then the second.

1. Strengthening the oblique abdominal muscles

Lying on your right side, extend your right arm forward perpendicular to the entire body, palm down. Rest your free hand, that is, your left, on the floor. On exhalation, lift the body (shoulders and legs), trying to connect the shoulders and straight legs. Repeat for the left side.

1. Strengthening the abdominal muscles (oblique, upper and lower)

Lying on your side, rest on the lower hand (the hand rests with the palm down perpendicular to the body), and put the upper one under the head. As you exhale, raise your body and at the same time pull your legs to your chest. Run as many times as possible and repeat for the second side.

1. Strengthen your obliques and upper abs

Lying on your back, put your hands under your head, bend your legs at the knees and turn to the right side. On exhalation, tighten the press, and lift the body (head and shoulder blades), while the chin stretches forward. While inhaling, lower the body to the starting position.

1. Strengthening the lower press

Lying on your back, put your hands under your head and bend your knees, lightly touching the floor with your toes. As you exhale, tighten your abs, and straighten your legs only at the knees, maintaining an angle of 45 degrees.

1. Strengthening the oblique abdominal muscles

Lying on your back, rest on the floor with your legs bent at the knees, clasp your hands with a lock and stretch them forward. As you exhale, lift the body and stretch your hands to the outside of the thigh. Relax the abs, but do not touch the floor with the body, then strain the abs again, and stretch. Perform a "spring" by stretching your palms between your knees. Perform the "spring" by pulling your arms to the left.

1. Strengthening the upper and lower abs

Lying on your stomach, lean on your bent arms. The location of the hands is above the shoulder joints, the socks rest on the floor, the legs are straight. On exhalation, lift the body off the floor, resting on the elbows and socks.

This is the ideal in a sports figure. To give it a shape, you need to work on yourself. Consider exercises for clearing the abdomen.

There are many pitfalls here. First of all, you need to remember that there is not one muscle in the stomach, but a whole complex. And this muscle frame is located not only in front, but also on the sides. And even behind. And all these muscles must be worked out in proportion.

Also, remember that abs are muscles. And our task is not to build muscle, but to remove excess fat! And these are slightly different tasks, and are performed in different ways.

The first thing you should do if you want to lose weight at the waist and sides is to improve proper nutrition... And here we are talking not only about the rejection of harmful, sweet, bakery and some other products, but also about the correct diet, portion sizes, and the correct processing of food. All this must be taken into account if you set yourself a goal - to remove the sides and stomach in a week.

If you are determined to fight with the sides and stomach, then you should pay attention to a full breakfast. Namely, breakfast should be complete and better useful products... Eliminate coffee and sweets. For breakfast, it is better to eat porridge in water and fruit to remove the stomach and sides in a week.

If you do not receive a balanced meal in the morning, then you may feel hunger, bouts of nervousness and irritability within a few hours. You should not pay attention to the calorie content of food in the morning, so you can avoid snacks. And they, as everyone knows, cause the appearance of fat.

It is better to eat fractionally, that is, 5-6 times a day, with breaks of about three and a half - four hours between meals. It is much more useful to eat several times a little, than once to eat to the dump, and then suffer with the stomach.

You should approach dinner responsibly and choose the right products. It is better to dwell on fermented milk products and vegetables. Lean meat is also allowed. Vegetable salads can be seasoned with healthy olive or flaxseed oils.

Each serving of food should not exceed two hundred and fifty grams for women and three hundred grams for men.

But the most important thing in nutrition, if you want to remove fat from the abdomen and sides, is the exclusion of unhealthy foods from the diet. These include any carbonated drinks, alcohol, fatty foods, various pickles and marinades, sauces, spices, ketchup, mayonnaise, which only increase the appetite.

Dinner must be before seven in the evening. Later, it is no longer allowed to eat any food other than green apples, low-fat kefir or yogurt without additives, green or herbal tea without sugar.

Make sure you have fiber in your diet. You need to eat 25 grams per day.

The above are the most basic nutritional guidelines to help you get closer to a flat stomach. But it is better to observe them constantly, that is, all your life. As soon as you return to your old habits of overeating, eating junk food and unhealthy foods, your tummy will enlarge again and your sides will stick out from under your clothes.

If you feel that by this method you cannot get your tummy in shape in a week, then you can resort to the help of strict and rigid diets, which have already proven their effectiveness in practice. Of course, it can be very difficult to withstand them at times, but it's worth it.

Once you see the admiring glances of men and the envious glances of women on the beach, it will be easier for you to lose weight next time.

Probably everyone understands that without physical exertion, with the help of only nutritional adjustments, it will not work to remove the sides and a big belly. Physical exercise should be a must in your life. And not only for weight loss, but also for health.

Stretching your muscles before exercise

Before doing abdominal exercises, try not to eat an hour before and after exercising. In addition, you need to stretch the muscles as follows:

• To stretch your abdominal muscles, try to round your belly as much as possible while inhaling and pull it in as you exhale. In extreme positions, fix the position for just a few minutes. Do 10 repetitions.

• Another stretch involves bending backwards while lying on your back. Do at least 8 reps.

Training rules in order to remove the belly

First, the number of exercises per week should be at least five. If you practice every other day or two days, or whenever you feel like it, then you will not get the desired effect. And after a week, your sides will still hang, and your stomach will not become smaller.

Be sure to stick to your diet between workouts. Do not exercise if you ate a heavy meal two hours before training. If the food was light, for example, yogurt or an apple, then you can start training in an hour. It is not recommended to eat for two hours after training.

And one more important rule that must be followed so as not to harm your health, during training, to remove the sides and stomach in a week. This is a must-have warm-up before training. If you don't stretch your muscles before exercising, then you may get injured. As a warm-up, you can run, twist a hoop, jump rope.

Consider some exercises for the sides and abdomen that will help you get closer to your dream of getting a slender body, a flat tummy in a week. No universal complex exercises that are suitable for any person. It is better to select exercises based on a specific problem. A trainer will help assess the condition of your abdomen and sides. But you yourself at home can choose the maximum effective complex exercises for slimming the abdomen.

Flat stomach in 2 weeks video

Exercises to remove the belly

Stand straight with your feet hip bone-width apart. Pull in your stomach and with the strength of your lower abdominal muscles, pull your left knee towards your waist.
Do 15 squats on your right leg, then stop, switch legs, and repeat on your right leg.

It is very important to pull the knee to the waist with the force of the press, for this, twist a little at the waist and move the pelvis slightly forward.

• Pendulum

Stand up straight with your hands at your waist or upper thighs. Draw in your stomach and slightly stretch your lower ribs towards the pelvic bones. In this state of "light twisting", transfer your body weight to your right leg, and extend your left leg to the side. Jump change legs so that they move in the same plane parallel to the wall.

Continue driving for 2 minutes. It would seem that everything is simple. But for an unprepared person to jump for 2 minutes and do such an exercise for losing weight in the abdomen will not be easy.

• Twisting squat

It is very important to suck in the stomach and not relax it until the end of the exercise. Take the basic stance - feet on the width of the pelvic bones, the stomach in itself, the back is straight. Squat down to parallel with the hips with the floor, now tilt your body to parallel with the floor, and stretch your right hand towards your left leg, twisting and tightening the abs. Draw in your stomach even more, straighten up.

Perform 15 movements on each side.

• Hand to foot

Stand up straight, catch a balance, lift your right leg off the floor, take it back. Stretch your left arm up, and stretch the knee of your right leg to the elbow of your left arm. Straighten up.

Do it as quickly as possible, 60 reps on each side. Here it is important to correctly catch the landmark, this is sometimes the whole difficulty of this exercise for losing weight in the abdomen.

• Jump

Stand up straight, the principle of work is as in the first exercise. First, we twist the lower ribs to the pelvis, then transfer the body weight from one leg to the other, performing a jump-off, do not forget that it is necessary to pull the knee to the stomach with the strength of the abdominal muscles.

We work for 2 minutes, the pace should be comfortable, so that it is possible to complete the approach without rest.

• Mill on one leg

Transfer the weight of the body to the right leg, bend the left, and with the force of the press, bring the knee to the stomach. Perform easy lean forward, stretch your right hand up and your left down. Pull in your stomach. Within 30 seconds, change hands, twisting in the body - bring your left hand up as far as possible, while remaining on one leg. The goal is not to fall out of an unstable position. Mills can be slow.

Repeat on the other leg. Again, we remind you about orientation in space. Although this part of the complex can be categorized as "simple exercises for losing weight on the abdomen."

• Jump squat

From a straight rack, lower yourself into a squat, jump up so that your legs do not change the width of the rack.

Do as many as you can, at least 10 times.

• Standing on one leg

Stand up straight, transfer your body weight to your right leg, draw in your stomach. Stretch your body straight forward so that your fingers are at the mid-calf level.

Repeat 15 times very slowly, change legs.

Solid abs, cubes coveted by many ... Dream? If it is a dream, then it is quite achievable for both men and women. Although it will take a lot of work to bring it to life. Exercises on the abdominal muscles require serious energy consumption, but a decent reward awaits: a perfectly flat stomach. How can this be achieved?

Our abs are supported by two types of muscles: straight and oblique. The developed rectus muscle gives a beautiful flat stomach, the oblique muscles are designed to strengthen the sides. Each of the types requires individual study - to remove the stomach, only, for example, lifting from a lying position alone will not work.

By themselves, during the day, these muscles do not pump up, like, for example, the legs or arms that we constantly use: in order to strengthen them, you will have to purposefully set aside time for training. Be prepared for the fact that even the most effective exercises will not bring immediate results: removing excess fat and forming a beautiful silhouette is a task for more than one month.

If the upper part of the rectus muscle lends itself to pumping relatively quickly, then the lower part is in no hurry to strengthen. And it is not so easy to tighten the sides. It is also noteworthy that for men this task is much more feasible than for women.

No discrimination, just a wise mechanism laid down by nature: women in this part of the rectus muscle have much fewer nerve endings so that they do not experience too much severe pain on the days of menstruation and during childbirth. In addition, a wider fat layer is needed for mechanical protection of the baby that forms in the tummy of a pregnant mother. A man, of course, does not need to protect and protect anything.

Diet for perfect abs

Exercise is great, and yet you have to stick to a diet to get rid of your belly and sides.

If your goal is to lose fat rather than build up muscle masslike professional athletes or bodybuilders, try to follow a few simple rules:

• down with fatty foods, smoked meats, canned food and semi-finished products, mayonnaise and fast food;
• give up any baked goods, bread made from refined and bleached flour, sugar, sweets. You can find consolation in such a limitation with dark chocolate, honey, but in small quantities;
• replace fast carbohydrates in the diet with slow ones (cereals, fruits);
• put a taboo on alcoholic drinks (their use leads to dehydration), any carbonated water, salt (it retains unnecessary fluid in the body);
• a separate item, which, of course, concerns men to a greater extent - no beer! Those who like to drink a liter or two of a foamy drink per evening risk getting not hard cubes, but a very soft beer belly;
• make sure that you consume at least 30 ml of regular drinking water per 1 kg of your weight per day.

We swing by the rules

It is possible to remove the stomach and sides only if all exercises are performed correctly. What kind effective techniques you would not have taken as your allies, it is the abdominal muscles that need to be strained, and not the back, legs or, for example, arms, as is often the case with beginners, outright lazy people and those who incorrectly distribute the load.

To avoid this, follow a few rules:

• warm-up is a prerequisite: neck turns, arm swings, bends, lunges, on which you spend 10 minutes plus the main workout, will help warm up the muscles, prepare them for the upcoming load and protect them from possible sprains and injuries;
• overly active strength exercises are more suitable for men. For women, it is preferable to stretch the muscles, which also bring excellent results;
• the back should be round in most cases. Stretching into a string is unacceptable: the load on the back and lower back is prohibited;
  each exercise must be repeated at least 20 times at a fairly fast pace, gradually increasing the number of repetitions;
• exercise as soon as possible. And do not worry if your speed is very slow at first: over time, the most difficult exercises performed at a fast pace will obey you;
• you cannot spread your knees to the sides, they should always be in line with your toes;
• strive to ensure that the abdominal muscles are constantly tense;
• do not neglect stretching (this rule is also true for men): after performing the exercise, lie on your stomach, rest your hands on the floor, lift your torso on outstretched arms and bend in your back. The abdominal muscles should stretch slightly. So you provide the body with an additional flow of oxygen, fix the achieved result and prepare the muscles for the next exercise.

10 best exercises

Designed for both men and women, these exercises will help you get rid of your belly and sides in just a few weeks. The starting position in all cases is on the back.

1. The legs are raised and bent at the knees, hands behind the head. Slightly tighten the abdominal muscles, lift your shoulders off the floor, using the rectus abdominis muscle. Having lingered in this position for 2-3 seconds, lower yourself back to the floor.
2. Lift your legs up so that they are perpendicular to the floor. Tighten your abs and pull your hips off the floor with the effort of your abdominal muscles. In this case, the back must remain motionless.
3. Legs apart shoulder-width apart, hands behind the head. Stretch your shoulder to the opposite knee, while the other elbow should be securely fixed to the floor. Sinking to the floor, stretch your other shoulder in the opposite direction. The sides must be involved.
4. The legs are raised and bent at the knees, hands behind the head. Tighten your abs, gently lift your shoulders, then pull one knee up to your chest, straighten your leg and lift to the starting position. Change your leg.
5. The starting position is the same as in the previous exercise. With your shoulders and shoulder blades off the floor, lift your upper body. After holding this position for a few seconds, lower yourself to the floor.
6. Legs are straight, arms are extended along the body. With the efforts of the abdominal muscles, slowly raise your legs until they form 90 degrees with the floor, hold this position for 2-3 seconds, gently lower them to the floor.
7. Hands are divorced. Straight legs should be closed and raised perpendicular to the floor. Gently lower one leg to the side, making sure that it forms a 90-degree angle with the body. With your foot almost touching the floor, return it to its original position. Do the same for the other leg. Thus, you strengthen the sides and help the body remove excess fat from problem areas.
8. The starting position is the same as in the previous exercise, but this time do not lower your legs down alternately, but both at once - in one direction and the other.
9. The legs are closed and raised perpendicular to the floor. Place your hands on top of each other. Having lifted your shoulders off the floor, try to reach your toes with your hands.
10. Hands along the body. Raise your legs perpendicularly up, bend them at the knees so that the lower legs are parallel to the floor. Gently lower your bent knees alternately to the right and left.

These simple, but very effective exercises for both men and women will help you remove excess fat, shape a beautiful belly and slim sides as soon as possible. The main thing is not to be lazy. Go for it!

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Fat deposits in various places are a problem for every person. Most often, people are interested in what exercises to do to remove the stomach and sides, since it is really not so easy to fight them without regular training. It is these zones that become problematic due to the fact that a wide variety of food products are sold in stores, containing harmful additives that disrupt metabolism and lead to obesity.

The article will talk about what exercises to do, how to remove the stomach, photos of people's achievements and the main points in training will also be demonstrated. Thanks to this information, both women and men will be able to get rid of body fat.

Exercises for everyone

Understanding how to remove the lower abdomen and what exercises to do for this is not at all difficult. The main problem in the process of getting rid of body fat is that physical activity alone will not be quite enough. At the same time, it is necessary to exclude from the diet high-calorie and harmful products (flour products, baked goods, sweets, fried foods, and so on). It is also required to drink about two liters of clean water daily without gas. In fact, setting yourself up for a new diet is not so difficult, it is only important to want to achieve a goal and go to it to the end.

Experts have developed several exercises that can be performed without problems either separately or combined into one complex. They are easy to perform, so they are suitable even for people who have not previously played sports.

The first effective exercise is to press the lateral abdominal muscles. It must be done in the following sequence:

• lie on your side;
• extend the lower hand in front of you, and bring the upper hand behind the head, bending at the elbow;
• smoothly and simultaneously raise both legs and torso up 45 degrees, and then lower them to their original position.

While raising the torso and legs and using the muscles, it is necessary to inhale, and when lowering, exhale smoothly. In total, you need to complete 3 approaches, each of which has 10 repetitions.

The next exercise is a classic press, aimed at working out the rectus abdominis muscles. It is also performed lying, but not on the side, but on the back:

• put your hands behind your head and bend your knees, placing your feet completely on the floor;
• while inhaling, raise the body, straining the press as much as possible and slightly rounding the back, and while exhaling, return to the starting position.

You need to swing the press in this way at least 3 approaches 10 times. If too much effort is not applied for this, then the number of repetitions can be increased to 15.

The third exercise known to all people is the mill. It is done in a standing position:

• place your legs clearly shoulder-width apart and align your back;
• lean forward, touch the toe of the opposite leg with your right hand, and take the other hand clearly up;
• the same steps must be done with the other arm and leg.

The exercise is required at an accelerated pace. At each touch of the hand to the leg, an exhalation is made. It is recommended to complete 3-4 sets of 20 reps in total.

Bodyflex is considered quite an interesting and effective exercise. Despite its simple execution technique, the results are simply great. It is done like this:

• sit on the floor, straighten your back and bend your knees under you;
• while inhaling, raise your left hand up and take it to the right, slightly tilting the body behind it;
• linger in this position for 5-7 seconds and return to the starting position on exhalation;
• repeat the same steps with the other hand.

When performing the exercise, you should definitely feel how the sides are stretching. The main advantage of this pose is that along with getting rid of fat deposits on the sides, the legs are also trained and the flexibility of the spine develops. Each side requires up to 2 sets of 6-8 reps.

An effective, but not everyone's favorite, exercise is the regular and side plank. The first is done like this:

• lie on your stomach, bend your arms and rest them on the floor, lifting your body into the air;
• the head must be located in line with the spine;
• in a position with an emphasis only on the toes of the legs and elbows, it is necessary to hold out as long as possible;
• if the back begins to bend, then the exercise is time to stop.

For the second, you must adhere to the following instructions:

• lie on your side, rest on the floor with the elbow of your lower hand, and put your other hand behind your head or put on your thigh;
• while inhaling, tear the pelvis off the floor and raise it as high as possible;
• on exhalation, descend to the starting position;
• this exercise is done 20 times for each side.

Training with equipment

People are often interested in what exercises to do to remove the stomach and sides if there is no time to visit the gym. In fact, this is not difficult, since you can train at home with additional equipment. To complete the complex, you will need the following inventory:

• dumbbells;
• bar from the bar;
• hoop;
• disc for fitness.

The main exercises that are included in an effective home workout complex:

1. Ball rolls. Lowering your palms to the floor and throwing both bent legs onto the projectile, you must carefully roll the ball to the sides. You need to repeat 15 times for each side.
2. Dumbbell Bends. Pick up one dumbbell (more than 2 kg) in your hands and place your legs slightly narrower than shoulder width. Having taken a deep breath and exhale, it is required to descend to the sides alternately. There should be about 20 reps per side in total.
3. Body turns with a bar. Taking the projectile in your hands and placing it on your shoulders behind your head, you need to sit on a bench and turn the body first in one direction, then in the other. This exercise is done in 2 sets of 10 reps.
4. Twisting the hoop. It is familiar to all people, since they encountered it back in school times in physical education lessons. The effect directly depends on the severity of the device. You need to start twisting the hoop from 10 minutes, but gradually this time should be increased.
5. Turns of the torso on the disc. Standing on the disc next to a chair or other support, in order to avoid falling, you must hold onto it with your hands and turn your body to the sides. It should be remembered that the body should be directed in one direction, and the legs - in the opposite direction. This should not be done very quickly. It is best to do the exercise for a minute.

When people ask about what exercises to do in order to remove the belly, they are often afraid of such workouts, since at first glance they seem too difficult for them. In fact, this whole complex can be performed without any problems even by a person who, before that, had nothing to do with sports.

In addition to these exercises, you can do light jogging in the morning, go swimming and stretch your muscles daily to get rid of fat deposits on the abdomen and sides. Regular exercises will certainly lead to good results, which can surprise not only yourself, but also those around you.

Base complex

The answers to the question of what exercises to do in order to quickly remove the belly can be completely different, since today there are many complexes aimed specifically at eliminating fat deposits in the most problematic areas.

In addition to those listed above, there are many more interesting and effective exercises. Like the previous ones, they can be performed both individually and in combination. They are all listed below. With their help, both women and men can remove extra centimeters.

Warm up

Before you find out what exercises to do at home to remove the stomach, one rule should be learned - no workout can begin without a warm-up. You need to spend only 5 minutes on it to warm up the muscles and prepare them for the main loads. As a warm-up, you can do:

• swinging legs and arms (to the sides, forward and backward);
• slopes;
• body turns.

After the warm-up, the main complex begins. All exercises in it will need to be performed in two sets of 10 times. Stretch out and relax for 15 seconds between sets.

Twisting

Speaking about what exercises to do to remove the belly, it is worth noting the basis of the entire complex for a flat belly. She is simple twists that need to be performed every day.

Starting position - lying on your back, pulling your legs bent at the knees towards you, placing your hands behind your head and straining your abs. The first step is to smoothly tear off the shoulders with the head and hands from the floor, straining the abdominal muscles as much as possible, and slightly turn the body to the side. At the top point, you need to linger for a couple of seconds, and then return to the starting position.

When performing the exercise, you need to carefully monitor your elbows so that they do not stretch forward. You should also keep your chin in the air without pressing it to your chest, and try not to strain your buttocks. During exhalation, you need to lift, and while inhaling, go down.

Raising the legs

Recently, the question of what exercises should be done to remove the stomach, or rather its lower part, has been especially relevant. The answer is simple - this can be done quickly and efficiently with leg lifts.

The starting position in this case is as follows: lying on your back, legs are bent at right angles and raised up so that the hips are perpendicular to the floor. In this case, the hands must be spread apart and the palms must be turned down.

While straining the press, you should slowly lift your hips off the floor surface by about a couple of centimeters, without changing the angle of the legs. At the top point, you need to linger for a couple of seconds, without relaxing the press, and then return to the starting position. Inhalation is required at the lowest point, exhalation - at the top.

Twisting and lifting legs

An answer to the question of what exercises to do to remove the stomach can be answered not only by a professional trainer, but also by athletes who have been practicing for at least one year. These people recommend that beginners do the leg curl, which combines the previous two exercises.

From the initial position (lying with raised legs, ankles parallel to the floor and arms tucked behind the head), you should strain your abs and at the same time pull your chest with your knees towards each other (you can pull your legs alternately and reach for them with opposite elbows). In this case, it is necessary to smoothly tear off both shoulders and hips from the floor surface. It is better to stay in this position for no more than 5 seconds, then return down and repeat the rise again.

This option is really an excellent answer to the question of what exercises can be done to remove the belly. With its help, you can quickly forget about the hated folds, but only on condition of systematic implementation.

Lateral twisting

What exercises do you need to do to remove the belly? This is a topical issue at all times. They are interested not only in girls who tend to accumulate fat in these places, but also in men who have a "beer belly" that does not adorn them in any way.

Exercise for working out the oblique abdominal muscles is performed from the starting position - lying on a special mat on your back with your arms bent behind your head and legs with your feet resting on the floor. Alternately, it is necessary to perform twisting in different directions, reaching with the shoulder to the opposite knee. In this case, the elbows must be kept at shoulder level so that the load is more on the press. After a couple of seconds of delay, you need to return to the starting position and repeat all over again.

Having learned what exercises to do to remove the stomach, many people immediately try to perform as many repetitions as possible in order to quickly get the desired result. In fact, beginners who have not previously been involved in sports, who try to exhaust themselves with training on the very first day, risk worsening their health and the next time they will not go to classes soon. Therefore, you should not be zealous and do more than the experienced specialists recommend.

"A bike"

When people ask what exercises to do to remove the stomach, they completely forget about physical education, which was carried out back in primary school... But exercises aimed at losing weight were also performed there. One of them is the "bicycle". It is liked by all people, without exception, as it is easy to perform and the result is stunning.

Starting position - lie on your back with raised straight legs, arms behind your head. The shoulders are lifted off the surface of the floor and held in this state throughout the exercise. Then the legs are alternately bent in a circular motion, imitating cycling. The movements should not be too fast, as the press should be well felt during the exercise. It takes 1-2 minutes.

Interested in what exercises you need to do in order to remove your stomach, you must take into account your own health. Among the complexes listed above, there are those that are not recommended to be performed in several approaches without consulting a doctor if there are serious heart problems. Therefore, before you find out what exercises you need to do to remove your stomach, you need to seek help from a doctor. Perhaps he will recommend another complex, based on the test results, which will be effective for this particular patient.

Wiggle socks

Quite a simple exercise that gives a serious load on the press - swinging your socks from a prone position. It promotes the elimination of fat both on the belly and on the sides, even though only the abs are felt during exercise.

The first step is to take the starting position - lying down with your hands behind your head and with your legs bent, the ankles of which are parallel to the floor, and the knees are brought together. Then it is required to tear off the shoulders from the floor surface and at the same time gently touch the floor with the toe of one leg, and then return to the original position. You can lower your legs alternately, or use only one of them per approach. During execution, you should monitor the press so that it is he who is straining, and not the neck and legs.

Raising the legs from the supporting position

The complex consists of lifting the legs from the position of the usual bar, which was described above. This exercise must be performed last to consolidate the result.

Standing in the bar and forming a clear straight line of the body, you should raise one of the legs to about hip height and fix it there for a couple of counts. Then you need to return to the starting position and repeat all the same actions with the other leg. Inhalation must necessarily be carried out when lifting, exhaling when lowering the limbs.

Hitch

Now it is certainly clear how you can get rid of the hated pounds and what exercises to do. It is quite easy to remove belly fat with their help. But at the same time, do not forget about the hitch. It is considered to be as important a part of the workout as the warm-up.

For 5 minutes, you will need to perform traditional stretching of various muscle groups. Particular attention should be paid to the abs and back, for which stretching forward, backward and to the side, as well as backbends, are suitable.