A small belly in women is considered quite normal, even among slender girls. This is how our body protects the reproductive organs and prepares for future motherhood. But what if we are not planning children yet, but subcutaneous fat on the stomach, especially fat in the lower abdomen, “spoils the whole look”?
You can quickly lose belly fat with our eight best exercises. The peculiarity of this fitness workout is that it combines strength elements, and also allows you to use the muscles of the legs, abdomen, arms and body to burn more calories. Classic leg raises and reverse crunches do not give such an effect, because they only work the lower bundle of the rectus abdominis muscle. Therefore, it is necessary to use exercises that effectively burn subcutaneous fat to lose belly fat. They may well replace a regular strength complex.
Note that exercises for losing belly fat are also intended to be done at home. How it works - throughout the entire complex you need to maintain the main pose. Pull your stomach in, slightly stretch your lower ribs towards your pelvic bones. The feeling should be as if you are trying to “shove” your lower abdomen between the pelvic bones, pulling it in. This movement works the lower rectus abdominis muscle more specifically than crunches. And working your whole body and jumping helps you burn more calories and literally burn belly fat in just a few workouts.
Contraindications to the complex of fitness exercises “burning belly fat”
- gynecological inflammations in the acute stage,
- general fatigue
- ankle and knee injuries,
To get rid of your belly, do it right:
- Do a little cardio warm-up - 10 minutes of hula hoop spinning around your waist or whatever. I do not like? Just dance to your favorite music until you get a little sweaty. In principle, the same can be attributed to exercises for losing belly fat.
- Do the exercises one after another, rest slightly at the end of the circuit and repeat the circuit 3-4 times.
- Then you can do a light stretch, or do a little cardio, for example, twirling a hula hoop around your waist for 10-15 minutes.
These exercises are a complete strength complex that will help you quickly lose belly fat at home. Do them 3-4 times a week, alternating training days with rest days.
8 exercises to remove lower belly fat
Exercise 1. Squat on one leg
Stand straight, feet hip-width apart. Pull your stomach in and use your lower abdominal muscles to pull your left knee toward 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 your knee to your waist with the force of your abs; to do this, twist a little at the waist and move your pelvis slightly forward.
Exercise 2. Pendulum 
Stand up straight with your hands on your waist or upper thighs. Pull your stomach in and slightly stretch your lower ribs towards your 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 and change your legs so that they move in the same plane, parallel to the wall. Continue moving for 2 minutes. It would seem that everything is simple. But for an untrained person to jump for 2 minutes and do such an exercise to lose belly fat will not be easy.
Exercise 3. Squat crunch 
It is very important to pull in your stomach and not relax it until the end of the exercise. Take a basic stance - feet hip-width apart, stomach tucked in, back straight. Lower yourself into a squat until your thighs are parallel to the floor, now tilt your body until it is parallel to the floor, and reach with your right hand towards your left leg, twisting and tensing your abs. Pull your stomach in even more, straighten up. Perform 15 movements on each side. 
Exercise 4. Hand to foot
Stand up straight, catch your 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 hand. Straighten up. Perform as quickly as possible, 60 repetitions on each side. Here it is important to correctly catch the landmark, this is sometimes the whole difficulty of this exercise for losing belly fat.
Exercise 5. Jump 
Stand up straight, the principle of operation is the same as in the first exercise. First, we twist the lower ribs towards the pelvis, then transfer the body weight from one leg to the other, performing a jump, do not forget that you need to pull the knee to the stomach with the strength of the abdominal muscles. We work for 2 minutes, the pace should be comfortable, such that it is possible to complete the approach without rest.
Exercise 6. Mill on one leg 
Shift your body weight to your right leg, bend your left, and with the force of your abs, bring your knee to your stomach. Bend slightly forward, extend your right arm up and your left down. Pull your stomach in. Within 30 seconds, change hands, twisting in the body - bring your left arm up as far as possible, remaining on one leg. The goal is not to fall from 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 classified as “ simple exercises for losing belly fat.”
Exercise 7. Squat-jump
From a straight stance, lower yourself into a squat, jump up so that your legs do not change the width of the stance. Do as many as you can, at least 10 times.
Exercise 8. Standing on one leg 
Stand up straight, transfer your body weight to your right leg, pull in your stomach. Stretch your body straight forward so that your fingers are at the level of the middle of your shins. Repeat 15 times very slowly, switch legs. Exercise regularly, and do not forget that a flat stomach “loves” a diet full of fiber, protein and unsaturated fats, for example, to lose belly fat, will do.
Simple exercises for a flat tummy every day
In addition to the exercises given above, there are many others that are no less effective. We present the simplest and most popular among them.
Crunches
Thanks to this exercise, you can effectively work not only your abdominal muscles, but also your arms and legs. To perform twists, you need:
- Lie on your back. Stretch out the limbs.
- Raise your legs and arms up at the same time. It is important to keep your back straight. The chin reaches towards the legs.
- Stay in this position for a while and then return to the starting position.
Repeat the exercise several times.
Scissors
An exercise called “scissors” makes it possible to effectively work out the abdominal muscles, make them elastic, and make the stomach flat. The main thing is to adhere to the correct technique and not lower your legs all the way to the floor.
To do the scissors exercise, you need the following:
- Lie down on the floor.
- Raise your legs at an angle of 60 degrees.
- Alternately pull straight legs towards your face.
In addition to the abs, the exercise allows you to tighten your hips and buttocks.
Side plank with twists
Side plank crunches help strengthen your side abdominal muscles. Performing this exercise for beginners is quite difficult, since without certain physical training it is quite difficult to support the body weight on one arm. But it is effective and allows you to quickly get rid of the sides.
To do a side plank with crunches, you need the following:
- Get into a side plank position with your bent elbow resting on the floor.
- Align your body. Ideally it should form a straight line.
- Do crunches with your body down.
Perform a few repetitions and then do the exercise on the other side.
Bike
A universal exercise that allows you to strengthen your abs is called the “bicycle.” It has been familiar since childhood, since it is part of school curriculum physical education.
To do an exercise called “bicycle”, you will need:
- Lie on your back. Bent arms behind head.
- Raise your legs and upper body. It is enough to tear your head and shoulders off the surface.
- Make movements with your feet that imitate pedaling a bicycle.
Pushups
With the help of push-ups, you can not only strengthen your abs, but also give relief to your arms, and also get rid of your sides.
To complete the exercise you need to do the following:
- Get into a plank position with your palms on the floor. The brushes are slightly turned towards each other.
- Lower your body as far as possible, bending your elbows. The chest should not touch the floor at this time.
- Rise up and repeat the exercise several times.
On a note! If doing push-ups this way is difficult, you can try doing them while leaning on your knees.
Pulling your knees to your chest
To complete this exercise, you must do the following:
- Sit on the floor. Bend your knees and place your hands behind your head.
- Leaning your body back slightly, alternately pull your knees up in your chest. At the same time, you need to turn your upper body, first in one direction, then in the other direction.
Side exercise
To effectively work the side abdominal muscles, you need to do the following:
- Lie on your side. Support goes to the lower hand. It should be straight. The second arm is bent at the elbow and placed behind the head.
- Raise your upper body and legs down at the same time.
Do a few repetitions and then perform the exercise on the opposite side.
How to remove fat from the abdomen and sides, including after childbirth
Women who are interested in how to lose belly fat after childbirth should know that they are only allowed to exercise after 1–2 months after giving birth. After caesarean section Doctors recommend waiting at least 2 months. Therefore, great attention should be paid to proper nutrition. Drink more water, at least 1.5 liters per day.
Colon cleansing
Don’t forget to do enemas, because the main task for women who want to lose belly fat is to cleanse the intestines. Enemas help remove waste and toxins from the body. However, remember that doctors do not recommend doing them more often than 1-2 times a month, since enemas wash away beneficial microflora from the intestinal mucosa. If desired, enemas can be replaced with a course. True, it is also not recommended to abuse coal. Oatmeal cooked in water perfectly cleanses the intestines (sugar can be replaced with honey or dried fruits). It is recommended to eat oatmeal in the evening from 19.00 to 20.00 so that the intestines relax and empty before going to bed. 
Abdominal massage
It is recommended to massage your abdomen regularly, especially if you are worried about flatulence. You need to massage with your palm, making circular movements, lightly pressing on the tummy. Another option is pinching (small areas of skin need to be pulled off with your fingers and, scrolling, released). To increase effectiveness, you can also use cream or oil.
Exercises for the abdomen
Perform daily exercises aimed at eliminating fat from the sides and abdomen. If there are no contraindications, the most useful exercises for you will be exercises with a hoop (hula hoop) and pumping up your abs. Learn to pump your abs correctly, you should feel the muscle tension. To start, do 30 repetitions, pumping your abs in the morning and evening for greater efficiency. Gradually increase the number of repetitions without increasing the number of sets. If you are planning a visit to the gym, pay attention to shaping. This is a whole set of exercises that quite effectively eliminates fat folds from the sides and abdomen, and also tightens sagging skin. Basic rules for practicing at home:
- If you want to remove your stomach and sides, do the exercises regularly.
- Watch your breathing during exercise.
- Effective exercises for the abdomen: “cat”, “scissors”, “abdominal movements” (deep inhalation and exhalation with a corresponding retraction of the abdomen).
How to lose fat in the lower abdomen
First of all, you should understand the reasons why you have fat in your lower abdomen. They can be of two types:
- physiological characteristics of the female body
- consequences of stress fasting
In the first case, fat appears as a natural consequence of female physiology, its purpose is to protect the baby from possible damage. This type of fat can be easily removed by physical exercise. The effects of stress fasting are much more difficult to overcome. In this case, the body starts the process of fat formation in order to preserve nutrient reserves “for a rainy day.” If this happens, training should be supplemented with an immediate transition to fractional meals. Eat very small portions, but 8-10 times a day. Do not allow the feeling of hunger to arise; the body will respond to it by increasing the layer of fat. In the most severe cases, you may need the help of a nutritionist.
Effective exercises to burn lower belly fat
Pulling bent legs to the forehead while lying on your back
Keep your legs bent at 90 degrees to the floor. Place your arms, or, to complicate the task, straighten them in front of your chest. Then pull your legs towards your head as far as possible. The pelvis must be lifted off the floor. Breathe correctly: pull your legs up as you exhale, release as you inhale.
Effective exercises to get rid of belly fat Swing with raised legs while lying on your back
Lie on your back with your arms on the floor along your torso or crossed over your chest. Raise your legs straight above the floor. Without lifting your torso from the floor, swing your straight legs towards your head. Until the end of the exercise, the legs should remain suspended, without falling to the floor. Raising the legs is done while exhaling, lowering while inhaling. 
Tilts with bent legs to the sides
Lying on your back, arms on either side of your body, lift your slightly bent legs to a position of 90 degrees to your body (as in exercise 1). Slowly bend your legs to the sides one at a time. Try not to lift your lower back off the floor until the end of the exercise.
Alphabet Lie on the floor, hands on the floor along the body. Raise your straight legs as in exercise 2. Without lifting your torso from the floor, draw the letters of the alphabet in the air with your straight legs.
All abdominal exercises are performed with gradually increasing load. Don’t overdo it, add the number of swings and bends you perform depending on how you feel, because your task is to train your abs, not tear them down. But try to ensure that the increase in load is gradual, but constant.
Read below in the comments for tips from our users on how to remove belly fat.
Do these exercises help you lose fat?
Every woman wants her stomach to be firm and flat. Many suffer because their belly has gained weight. This often happens after childbirth or due to poor diet and lifestyle. In solving the problem of how to remove belly fat, the first place is getting rid of the reasons that contributed to its appearance.
You can get rid of a big belly very quickly if follow simple recommendations:
- Pump up your abdominal muscles;
- Remove bloating;
- Watch your diet;
- Remove folds on the stomach.
Proper nutrition
To remove belly fat at home, you need to accelerate metabolic processes. Diet and a balanced diet can ensure this - you can remove the belly and sides with the help of a diet, adding physical activity, very quickly.
How can you quickly remove belly fat?
A balanced (or proper) diet is when the body burns more calories than they come from food. Then metabolic processes are going efficiently. Need to follow the nutritional rules:
These rules can help make metabolic processes more active. And accordingly, you will get rid of belly fat very quickly. For lasting results proper nutrition must become a habit.
Active lifestyle
Not only proper nutrition helps activate metabolic processes in the body. It's good to start the day with morning exercises, which lasts half an hour, and a contrast shower. This way to start your day will leave you feeling confident and energized throughout the day. A great way to remove belly fat is to exercise regularly.
Exercises to remove belly fat
Naturally, the most effective option remove fat - attend classes in the gym. But if for some reason this is not possible, then it is quite possible to do various exercises at home. These classes can help strengthen your abdominal muscles, pump them up and get rid of fat.
Exercises for the abs
Lying on the floor, we fix our toes behind the sofa and lift our torso 120-160 times. It is difficult to do this on the first try, but the more your abdominal muscles are strengthened, the easier this task will be.
Great exercise to get rid of your lower belly – raising legs at right angles in a hanging state (on the crossbar or gymnastic wall).
How does a hoop help remove fat?
According to doctors, even for those people for whom diets do not help, removing fat with the help of a hoop is quite a feasible task. When you hula hoop, many muscles in the body are involved: thighs, back, calves, buttocks and abdomen. But, most importantly, hoop training pumps up the rectus and oblique abdominal muscles.
Hula hoop not only burns unnecessary calories, it normalizes blood circulation. And this, in turn, removes water and improves metabolic processes in the body, which leads to loss extra pounds. This way you can simulate perfect figure and solve the problem of a sagging belly.
If you decide to do exercises with a hoop at home, then training must be regular, starting from 20-30 minutes and up to one hour per session.
To do everything right, first need to learn how to spin a hoop. Start with a light hoop, and then buy a weighted one to remove fat. Be sure to protect your abdominal area while spinning the hula hoop, otherwise bruising may occur.
It helps perfectly to tighten the stomach with the help of a hula hoop, rotating it in a static state. At this time, the legs are connected together and do not move. The hula hoop rotates for several minutes in one direction and several minutes in the other direction. The exercise is very difficult, but the result is worth it. When you learn to use a hula hoop correctly, belly fat will disappear at a high speed.
How to quickly remove belly fat using cosmetic procedures?
Along with physical exercise and diet, cosmetic wraps work great for burning fat in the abdominal area. If do 25 of these sessions, then the layer of belly fat will quickly disappear. To make the fat removal process faster, natural ingredients are used for wraps: honey, red pepper, seaweed, mustard, herbs.
The meaning of the wrapping process: the active component is applied generously to the problem area, after which everything is wrapped in cling film. In a cosmetology clinic, a micropulse device is connected. This makes it possible to greatly reduce your waist size in one session.
But wraps can also be done at home. Apply the prepared mixture of necessary substances to your stomach. Then wrap everything in film for about 45 minutes.
During pregnancy, some women gain weight because they overeat. With an enlarged abdomen The abdominal muscles are also stretched. Among other things, the body undergoes hormonal changes.
After pregnancy, you should not suddenly start losing weight. At first, you just need to walk more and try to eat right. In this case, the restructuring of the body that occurs in the mother with the birth of the child will not be disrupted.
If the pregnancy went well and you are healthy, then in the maternity hospital it is recommended to wrap your stomach with a diaper or wear a bandage. But some girls experience pain, so this option is not suitable for them. To quickly resolve this problem, you need to follow the recommendations:
- Motivate yourself on how to remove unnecessary belly fat;
- Perform light exercise;
- Eat right and try not to overeat.
Nutrition rules:
- food must be boiled, steamed, baked, stewed;
- try to exclude fatty foods, salted and smoked, fried foods;
- add milk instead of butter to purees and porridges;
- Use vegetable oil carefully, it contains a large amount of calories;
- reduce the consumption of baked goods and flour, remove mayonnaise from the diet, it can be replaced with sour cream;
- exclude sweets;
- eat less seeds and ice cream.
Exercises to remove belly fat after pregnancy
Exercises perform only 1.5-2 months after pregnancy:
- Twist the hoop (it’s great when it’s a massage).
- Lying on your back (knees bent, palms behind your head), stretch your elbow towards the opposite knee. It is necessary that the shoulder blades move away from the floor, and the back is in the same position.
- In the same position, raise your torso (fix your legs under the sofa).
Girls after a caesarean section should be very careful about physical exercise!
Tummy tuck after caesarean section
There are some rules and exercises how you can tighten the abdomen after caesarean section:
How to remove belly fat in a week?
Naturally, you always want to lose excess belly fat in a very short time. But we must understand that a week is very little for this. It is unlikely that you will be able to lose much weight in this short time. Since any weight loss must be safe. But there are some recommendations that can help at least reduce the belly:
If you understand that you can’t tighten your stomach this way, then can be used strict diet . But this is quite difficult for the body. There are many of these diets that make it possible to lose weight in the stomach in a week: apple, buckwheat, kefir, etc. Well, of course, without sports exercises, any diet will not give the desired effect.
During this period, it is necessary not only to engage in sports exercises and monitor your diet, but also, if funds allow, go to a beauty salon. Special devices – excellent remedy to remove folds on the stomach and give the body a healthy look in a couple of weeks using ultrasound.
Also in clinics you can perform chocolate wraps, white and blue clay, algae, coffee or honey. These procedures will give you the opportunity to achieve the desired effect faster than in one month. But it’s better to let a master do all this, since active elements can affect internal organs.
How to remove the lower abdomen?
Some women are uncomfortable with fat deposits in the lower abdomen, which make their figure unattractive. They are formed due to insufficient physical activity and, as a result, muscle weakness.
Exercises for the lower abdomen
The first stage is to start strengthening the muscles of the lower abdomen. Why are there special exercises? At first they may seem very difficult to complete. But after 1-2 weeks will show their results. Here is a set of these exercises, which, according to numerous reviews, have a significant effect:
- Lie on your back, palms under your buttocks. With your legs straight, stretch your toes out, lift your legs 15 cm off the floor and do scissors (3 sets of 8 times).
- Resting your arms behind you and sitting on the floor, raise your legs straight and hold them for up to 15 seconds. (so 15 times).
- Sitting in the same position as in the exercise described above, lift your legs off the floor by 12-17 cm and slowly pull your knees to your chest. Heels should not touch the floor. Do 12-17 times.
- Sitting on a chair, your back is straight. Slowly raise your knees to your chest 12-17 times.
- Take the initial position, as during push-ups, lift your legs off the floor one by one and pull them to your chest (25 times each leg).
Before starting the exercises, don't forget to warm up. By exercising consistently for several months, you will see how your lower abdominal muscles sag less and become stronger. But if you cannot cope on your own, then it is advisable to contact a professional instructor and he will tell you how to get rid of the lower abdomen and will be able to help with this.
How to eat right to get rid of lower belly fat?
In addition to exercises in solving the problem, how to remove fat from the bottom abdominal cavity, normalizing your diet can help. You only need to eat healthy food. These can be various salads from cucumbers and tomatoes, seasoned vegetable oil and lemon juice, beets, carrots, sauerkraut, fresh and sea cabbage.
Dried fruits, fruits and sweet berries should be in the diet no more than 220-320 g., unlike sweet and sour and sour, there can be any quantity of them. It is necessary to eat natural fermented milk products, boiled fish and meat.
You can lose weight in the abdominal area as quickly as possible only when you seriously address this issue and combine physical exercises, healthy eating and cosmetology sessions. In this case, the first result will appear very quickly - and in a short time your stomach will be elastic and flat.
Double chin- a dubious decoration for the face that can appear without any signs of presence excess weight. It begins to appear unnoticed, but one day, looking in the mirror, we notice that this completely unnecessary detail has appeared on the face. Exist different ways getting rid of a double chin, but the safest and most enjoyable of them can be called double chin exercises that can be done at home.
like this It is advisable to perform gymnastics every day- it will help not only prevent the appearance of an “uninvited guest” on your face, but also expel him in time.
the site will tell you in detail how to perform exercises for the double chin.
Double chin exercises - an effective approach to a special area
A pleasant bonus of such gymnastics will be relief from neck pain and headache prevention. What kind of exercises are these?
You may be interested in eye gymnastics
Exercise 1 (performed 15 times)
- Tilt your head back and look at the ceiling.
- Now purse your lips as if preparing for a kiss.
- In the above position, freeze for 5 seconds.
- Relax, return to the starting position.
Exercise 2 (performed 10 times)
This exercise is good because it uses muscles that are rarely used in everyday life. Tension of the tongue and chin muscles- the secret to the effectiveness of this exercise for a double chin.
- Open your mouth as wide as possible.
- Stick your tongue out.
- Freeze with your tongue hanging out for 5 seconds.
Exercise 3 (performed 10 times)
- Tilt your head back.
- Look at the ceiling.
- Move your jaw forward and maintain it in a state of tension.
- Count down 10 seconds.
- Return to the starting position.
Try gymnastics for lips and cheeks
Exercise 4 (performed 6 times)
- Stand up straight.
- Tuck your chin to your chest.
- Slowly turn your head to the side.
- Stop at the extreme point.
- Hold the position for 5 seconds.
- Turn your head the other way.
- Freeze for 5 seconds.
Exercise 5 (performed 2 times)
- Open your mouth wide.
- Use the tip of your tongue to touch your lower teeth.
- Inhale through your mouth and say “Ahh.”
- After 1 minute, close your mouth.
Exercise 6
Given perfectly improves blood circulation and helps get rid of fat in this problem area.
Execution: Tap yourself on the chin with the back of your hand for 30 seconds.
Exercise 7 (performed 3 times)
- Grasp your chin with your hand so that your thumb and other four fingers form a “V” shape.
- Lock your hand in this position.
- Move your head back and forth.
- Make sure that the muscles in your neck and lower face are working.
- Then hold the position with with an outstretched neck and tense muscles.
- After 30 seconds, relax.
Exercise 8 (performed 3 times)
This double chin exercise It’s reminiscent of an abdominal swing, only we work on the chin muscles.
- Lie down on the bed.
- Assume a position in which your head hangs over the edge of the bed (face up).
- Slowly lift your head towards your chest. Shoulders should be motionless.
- Return your head to the starting position.
Even the thinnest waist can be ruined by unsightly ridges that appear after childbirth or sudden weight gain. To get rid of them, you need to perform special exercises for the sides and abdomen, which will help tighten the ligaments and skin.
Fitness exercises without equipment
At home, it is not always possible to use special dumbbells or barbells to eliminate fat accumulations, but even without them there are quite effective exercises from the sides.
The simplest option is bending from side to side. You need to place your feet slightly wider than your shoulders and extend your arms across your body. Take turns bending in different directions, while raising your free hand (which is not at an angle of inclination). The main thing is not to bend over too quickly; the muscles should tense during flexion and extension. Repeat as many times as possible, in two approaches.
In order to quickly remove fat sides, you need to combine several types of this exercise in one approach, as if creating an easy super-set. After finishing simple tilts, you need to start to slopes with turns. They will help warm up the oblique muscles.
Photo - tilts Next, let's proceed to press. There are many options on how to pump up your stomach at home and thereby eliminate the roller. For example, you can lift the upper and lower abs in turn. Some celebrities even do both at the same time.
Photo - Side press How to properly pump up abs for women:
- You need to lay an exercise mat on the floor - it will provide the necessary surface rigidity. Depending on the structure of your spine, you may need to place a pillow under your lower back;
- We put our hands behind our heads and begin to lift our abs;
- We repeat the maximum number of times, then immediately begin to raise the torso. In this case, heated ligaments give the greatest impact;
- Many athletes recommend doing crunches to tighten the oblique muscles of the torso and reduce the waist. It should be noted that they are not suitable for girls who want to reduce their sides. Theoretically, of course, the fat will go away, but instead you will become the owner of fairly wide muscles, which will still visually burden your waist.
Photo - Press on the lateral muscles But at the same time, twisting is best exercises for quickly burning excess fat on the sides. Only girls need to do them a little differently. When you lift your body, at the end point you need to tense your abs even more than they are tense at this moment. Then slowly release it and lower yourself.
For flat stomach and round sides just need to be done leg crunches. This is a comprehensive exercise that also helps tighten the pelvis after childbirth and strengthen the front of the thigh. Starting position: on the floor with a ball or bottle sandwiched between your legs. The knees are bent at an angle of 90 degrees. Tilt them to the sides along with the ball, trying to touch the surface of the mat.
Photo - Twisting Since many exercises for the lateral muscles require bending and twisting, mill combines all options. This is the perfect way to round out your sides in a feminine way. Place your feet shoulder-width apart, spread your arms in different directions, they should be straight, as should both knees. Bend over and start swinging your palms to the sides. Do as much as you can.
Photo – Mill Bodyflex exercises for losing weight on the sides and lower abs can also be easily done at home. For example, the most effective of this technique is the following. You need to sit in the basic breathing position, knees bent and tucked under you, hands free. Inhale and move your left arm to the right side; as you exhale, you need to reach the maximum point of inclination and stay in this position for a while. Do the same with the other hand. In addition to a slim waist, this exercise guarantees increased flexibility in the back and legs.
This whole set of exercises for the sides will help you complete training on a gymnastic ball or fitball. She will remove all excess from the lower tummy and waist. You need to lift your body on it, jump, do push-ups. Also this great way quick warm-up of the body before classes.
Photo - On a gymnastic ball Video: side exercises
https://www.youtube.com/watch?v=AcJQA-RKfAg
Exercises in the fitness room
Of course, doing it at home is simple and pleasant, but the most effective exercises for the abdomen and sides are performed in the gym. This is explained by the huge number of different exercise machines and dumbbells. Used to quickly reduce the abdomen and sides roman chair. This simulator is designed to pump up the abs and gives much greater results than simple lifting of the body from the floor.
Photo - On a Roman chair You need to sit on a chair and put your legs under the bolsters, while your hands hold your head so that your neck muscles do not sway instead of your abs. Begin to lift your body, making sure that the load does not transfer to the front of the thigh. Do as much as you can.
Most women have simply excellent exercises for the waist and abs with dumbbells. They help provide some weight during exercise. You can start with the smallest ones - from a kilogram to two, but you don’t need to dwell on them. Take the dumbbells in your hands and bring them to your head, they should be at ear level. To strengthen your abs and remove creases, you can swing on a Roman chair or just from a straight bench. Holding the dumbbells near your ears, lift your body up.
A good exercise that will help you get rid of fat on your sides, stomach and tighten your back muscles is vertical bends with dumbbells. The main difference between this option and the classic dumbbell row, which helps to increase the deltoids, is that it has a very small amplitude of execution. You need to take dumbbells and carry them on straight arms above your head, then bend from side to side as many times as possible.
Photo - Bent-overs with dumbbells It is worth noting that the press is involved in almost all exercise machines and devices. Eg, squats will help comprehensively tighten the muscles of the body. They will get rid of ears, sides and sagging legs. How to squat with a barbell:
- Feet shoulder-width apart, it is recommended to place mats under the heels;
- The bar lies on the shoulder muscles, while inhaling we squat - while exhaling we stand up;
- It is very important to ensure that your knees point in different directions;
- Keep your back straight at all times, do not bend it, otherwise this exercise can cause harm.
Photos after squats convince that the girls did not become jocks, but acquired more sinewy and prominent muscles. it's the same a good option to remove deposits in the area of the gluteus maximus muscle.
Photo - Turns with a stick Likewise bench press can be used not only for tightening pectoral muscles, but also for the development of abdominal ligaments. Lie down on a bench, your feet should be on the floor, resting on it. As you inhale, remove the barbell from the holders and lower it to your chest, while exhaling, lift it up. Repeat up to 15 times.
And the very last exercise to restore back flexibility, thin waist and a flat tummy is deadlift. This is a rather complicated but effective option to get rid of fat folds. Barbell on the floor or lower mounts, back straight, feet shoulder-width apart. We lower the barbell as we inhale until it hits the floor, and raise it as we exhale. This is also a great activity for the hamstrings and buttocks.
Faced with the problem of excess fat in the sides and abdomen, many people, especially women, often think about how to solve it in order to get rid of unnecessary fat layers and excess weight.
It's no secret that you can lose weight quickly without doing... physical exercise to eliminate fat is almost impossible. And it’s best to approach weight loss comprehensively - cleanse the body, optimize your diet, and normalize your daily routine.
You should choose the optimal time for wakefulness and rest, as well as eliminate fat deposits physically every day by performing the most effective exercises for losing weight.
We will practice this approach to quickly remove excess fat from the abdomen and sides.
To lose weight and quickly remove your belly and sides, you need to perform the most effective exercises every day, regularly increasing the load.
The set of exercises is designed for 1.5-2 hours of work per day, which corresponds to the recommendations of physical training trainers.
To avoid possible injuries and stress for an unprepared body, before any physical activity it is necessary to warm up for 5 to 10 minutes.
Warm-up
Exercise 1. Preparing the muscles of the thighs and sides for the main load
Starting or first position. The person must stand on the floor. His legs should be spread shoulder-width apart, and his hands should rest with his palms on his waist. Do bends alternately in different directions, without removing the palms of your hands from your waist.
For beginners, the optimal number of repetitions in this exercise is from 4 to 9 times per approach to bending.
For experienced people who have an understanding of physical activity, - the number of repetitions in the exercise from 10 to 16 times in a bending approach.
Exercise 2. Preparing the side muscles to take on the main load
Starting position: stand on the floor. Your feet should be shoulder-width apart and your hands should rest with your palms on your waist. Lean forward and then lean back, trying not to change the position of your hands.
Before starting a workout, you should stretch your muscles well to increase the effectiveness of the exercises and reduce the likelihood of injury during exercise. For beginners, the optimal number of repetitions of the exercise in a set is from 5 to 8 times. For experienced people familiar with physical activity, the optimal number of repetitions in the exercise is from 10 to 16 times per approach.
You should move smoothly to avoid unnecessary traumatic stretching.
Exercise 3. Preparation for the main load - warming up the muscles of the thighs, legs and sides
Starting position: stand straight, eyes looking forward. You should run in place.
For beginners, the duration of running in the exercise is from 30 to 60 seconds. For people who have an understanding of physical activity, the duration of running in the exercise ranges from 1 minute to 3 minutes.
When performing this exercise, you should raise your feet high to properly stretch the muscles of your legs.
Core Load Exercises
Exercise 1. Abdominal pumping with training of all abdominal muscles
This exercise should be performed while lying on a special gymnastics mat or simply on a home rug that lies on the floor. Starting position: Place your hands with your palms under your buttocks.
Feet should be lifted off the floor by 5 cm (for beginners) and up to 15 cm (for “experienced”).
The separation increases gradually, 0.5-1 cm per day. In this position, the person imitates “scissors” by crossing his legs alternately. It is recommended to spend 5-8 minutes of the allotted total time to complete this exercise.
Exercise 2. Main goal: training all oblique abdominal muscles
Starting position: stand on a special gymnastic or home carpet on your knees, with your arms along your body. This exercise should only be performed in the starting position.
Keeping your shins straight, you first need to sit yourself on the mat to one side, slowly lowering your hips. Then rise up and sit yourself on the mat in the other direction. 
Lowering your hips and moving to a new position, you should spend a few seconds in it with each repetition.
For beginners, the duration of the exercise depends on the number of repetitions (from 5 to 10 times) in one approach, holding for 2-6 seconds. in every position.
For already experienced people who have an understanding of physical activity, the duration of the exercise is the number of repetitions in one approach from 10 to 20 times on different sides, with a delay of 3 to 5 seconds. in every position.
Exercise 3. Training the transverse abdominis muscle
This exercise is necessary. Not only the abdominal muscles will be involved here, but also the transverse muscle. Starting position before starting the exercise: kneel down with support on the palms of your hands in a “kneeling” position.
It is necessary to squeeze your leg at the knee and pull it to your chest, press it as tightly as possible and hold in this position for several seconds (up to 5-7), straighten your leg. After straightening the leg, return to the starting position.
Despite the difficulty of performing it, the exercise is worth it.
Exercise 4. Training all abdominal muscles
When performing this exercise, not only all the muscles of the sides will be involved, but also all the abdominal muscles, including the transverse one.
Starting position: lying on your side on the mat. You need to lie down in such a way as to form an even angle of 45 degrees between your body and the floor, support is on one hand, and the other should be on your waist.
When performing this exercise, you must keep a straight back, excluding lowering or raising the pelvis. For beginners, the number of approaches is 2 on each side. Each approach contains from 6 to 10 repetitions. For experienced ones - 4 approaches on each side. Each set contains from 15 to 25 repetitions.
To get maximum results, experts recommend gradually increasing sets with repetitions over 21 days. The break between sets is from 30 to 45 seconds.
Exercise 5. Burning excess fat on the stomach and sides
Helps get rid of excess fat on the stomach and sides. During its execution, not only the weight of the abdominal muscles (including the transverse one), but also all the muscles of the sides will be intensively involved.
Starting position: lie down, relaxing on the carpet (gymnastic mat or regular one), raising your arms and placing your palms under your head. Legs should be tucked. 
Alternating between knees and elbows in a symmetrical cross, perform 50 repetitions, regardless of whether the person is a beginner or an experienced one.
Exercise 6. Training the abdominal and side muscles
By performing this exercise, all muscles will be involved, especially the abdominal and lateral muscles.
Starting position: lying on your back on a special gymnastic mat or regular carpet, your legs should be extended. Keep your knees and feet together and your toes pointing in different directions.
By spreading your arms to the sides, you need to try to lift your torso and reach the tips of your toes. Then raise your legs at an angle of 45 degrees. Do this so that your back, in your lumbar region, touches the floor.
This exercise effectively trains the abdominal muscles. When performing it, you need to keep your back straight.
Delay in position 3-5 seconds. Then you need to exhale and lower your torso to the floor.
Perform the exercise for 50 repetitions, regardless of whether a beginner or an experienced person is doing it.
Exercise 7. Training all abdominal muscle groups using dumbbells
When performing the exercise, all muscles will be involved in full (sides, abdominals, even the transverse abdominal muscle). The exercise uses dumbbells.
Starting position: To start the exercise, you need to stand up straight and relaxed. Feet are shoulder-width apart. Then take dumbbells weighing from 1.5 to 3 kg.
Having dropped to one of your knees, you should push the dumbbells with swinging movements in asymmetrical directions. Making sure the knee bend is maintained at 90 degrees for beginners. Then change the knee and do the exercise again.
For beginners, the total number of approaches is no more than 2 per knee, with each approach from 6 to 10 repetitions. For experienced people - 3-4 approaches per knee, if desired, you can add 2 more approaches. Each set contains from 15 to 25 repetitions.
Exercise 8. Training with dumbbells
This is also a dumbbell exercise. When performing it, the same muscles will be involved as in exercise 7. But the algorithm for its implementation is slightly different than in exercise 7.
Starting position: stand up straight, eyes looking forward. Take a few steps in place with weights - dumbbells. Continuing to walk, move 1-2 steps forward. Get down on one knee, then raise your arms and return to the starting position. 
Repeat the entire movement again, but lower yourself to the other knee.
Beginners can alternate 2 sets on each knee, doing 5 to 10 reps in each set. Experienced people can perform 4 approaches alternately on each knee. Each set contains 10 to 20 repetitions.
Exercise 9. Training all lateral muscle groups
Not only the abdominal muscles, but also all the muscles of the sides are involved in its implementation. Starting position: Lie down on a gymnastics mat or floor with your legs tucked in and forming an angle (with the mat) of 90 degrees.
Stretch your legs as much as possible so that your knees can touch your chest. Next you should return to the starting position. Beginners should start the exercise with 2 approaches. Moreover, do at least 10 repetitions in one approach.
For experienced ones, you should start doing the exercise with 4 approaches and at least 15-25 repetitions.
To achieve the best effect, you should consistently increase and regularly increase approaches: 2 approaches for each subsequent day.
The maximum number of approaches is no more than 12. Performing this exercise requires all possible concentration and concentration from a person.
Effective exercises for the sides
Exercise 1. Training all lateral muscles
Starting position: lying on your back on a gymnastic mat, your hands should be clasped together and placed on top of your head, and your legs should be brought together at the knees with your shins turned to the sides.
This exercise works the lateral and core abdominal muscles. With your back straight, pull your chin up and exhale. Then you need to take the starting position and inhale. The main thing is to turn your knees in different directions when performing the exercise.
Beginners should perform this exercise 2 approaches at a time. Perform strictly 10 repetitions per approach. Experienced people who have an understanding of physical activity should do 2 approaches, and at least 30 repetitions in 1 approach.
This exercise will require all possible intensity in concentration and focus from a person when performing it.
Exercise 2. Complex for training the lateral and abdominal muscles
Starting position: lie on either side on a special gymnastic mat or on a regular bedside floor carpet. If the side is left, then the right arm is extended in front of you, and the left arm should be above your head.
Legs should be bent at the knees. Otherwise it's the other way around. The side is right, which means the right hand is behind the head, and the left is extended in front of you. When performing the exercise, you should simultaneously raise your head and legs and stretch your elbow to the side.
Beginners should perform this exercise on each side for 2 approaches. Moreover, at least 10 repetitions in one approach. Experienced people can perform 2 sets on each side, 25 repetitions per set. If desired, the number of approaches can be increased.
Exercise 3. Training all muscle groups of the sides and abdomen using a ball
When performing this exercise, not only all the muscles of the sides are involved, but also the abdominal ones. The exercise refers to the gradation “with the ball”.
Starting position: lying on any (as you like) side on the ball, the hand (also any) with the palm resting on the floor and the legs stand with straight feet on the floor. Support on the outside of the foot. The opposite leg should be raised up, then returned to the starting position.
This exercise is designed to effectively train the outer thigh muscles. Beginners should perform this exercise starting with 2 approaches on each side. Moreover, in one approach, perform at least 10 repetitions in 1 approach. Experienced people should perform 2 sets and at least 25 repetitions per set. If desired, the number of approaches can be increased.
Exercise 4. Completing the workout
Starting position: lying in bed. Place a small pillow under your head so that your shoulders are on it. Pull your stomach in as much as possible, helping yourself with your abdominal muscles.
Stay in this position for a short time, then relax. The number of approaches is optional.
When performing any exercises, you should remember the safety rules and follow the advice of trainers, as well as gradually increase the load, slowly but surely moving towards your goal.
Useful videos on how to remove belly and sides using the most effective exercises at home
How to remove belly and sides. The most effective exercises for beginners and experienced people:
The most effective exercises for the waist at home:
