Top 20 exercises for weight loss belly standing: no jumping, sit-UPS and planks

The abdomen is often the main problem area for both men and women. If you want to lose weight in the waist and reduce belly, the first thing you need to make meals. Secondly, add exercise or other physical activity on a regular basis. We offer you the top 20 exercises for slimming the abdomen and strengthen the abdominal muscles (without straps, twisting and jumping).

EXERCISES FOR BELLY SLIMMING

Fat in the belly area accumulates when an unbalanced diet, excessive consumption of fast carbs and low physical activity. Also the stomach may increase with hormonal disorders and after childbirth. Without a proper balanced diet to get rid of belly fat is impossible. But regular exercise will help you reach your goal and lose weight in the stomach much faster.

Exercises for belly slimming

We offer you a selection of exercises for slimming the abdomen, which are aimed at:

  • Total weight loss through functional exercises and high heart rate throughout the class
  • The tone of the abdominal muscles by performing exercises with a focus on the basis of azovy corset

In this workout for slimming the abdomen became simple's low impact exercises to tone the muscles of the whole body, but especially the soft muscle corset. There will be no planks and crunches – all the exercises are vertical, that is held in the standing position. However, even without these classic exercises VI is pumped to a press, tighten your stomach, burn calories and reduce body volume.

Who will fit this collection of exercises?

  • For those who want to lose weight and tighten up the belly (and body in General)
  • Tim, who is just starting to exercise, because exercise is very affordable even for beginners
  • Tim, who is looking for training on press without any twists, and planks
  • Tim, who is looking for simple exercises in the morning or evening
  • Tim who seek's low impact and easy cardio workout

If you perform exercises at a fast pace, this workout will be a great option's low impact cardio without jumping. You will raise heart rate, burn calories and accelerate the metabolism. The higher the tempo of the exercise, the more effective from the standpoint of weight reduction is exercise.

If you primarily want to tone m muscles, then perform exercises slowly and focused. Speed in this case is not critical.

What is the benefit of this training:

  • Strengthening abs and tightening of the abdomen through exercises focusing on that body area.
  • Calorie burning and a metabolic boost since you will perform various mnogocwetnye exercise and to maintain a high heart rate throughout the workout.
  • The tone of the muscles of the whole body (including thighs and buttocks!) through exercises that involve multiple muscle groups of the upper and lower parts of the body.
  • Improve posture and strengthen the deep muscles that support the spine.
  • Improve endurance and overall fitness.

Of course, weight loss is locally very hard. You can't force the body to burn fat in a specific area of the body. But if you eat right, perform workouts for fat loss, strengthen soft abdominal muscles for their tone and improved posture, all this together will help you improve your figure and get rid of belly fat.

How to perform this exercise:

  • Before training it is advisable to do exercises to prepare your body to the load.
  • You can perform this exercise for slimming the abdomen or by timer, or by number of repetitions. The number of repetitions specified in the description of the exercises, but you can always change the number to suit your features. To practice counting the repetition useful if you don't have a at hand timer. In this case, try not to make big breaks between exercises, on average, the rest should be 10-15 seconds.
  • However, slimming belly can do more training time, trying to do more reps in less time. This approach will allow you to keep a high pace and burn more calories. For example, you can choose intervals of exercises: 30 seconds of intense work / 10 seconds? rest and move on to the next exercise. For interval download program on mobile.
  • Below are 20 exercises for slimming the abdomen, which is divided into two rounds of 10 exercises. You can run these rounds in one day or alternate on different days at your discretion.
  • While exercise is very important to strain of soft muscles, the abdomen should be relaxed.
  • Most of the exercises involve soft muscle, and the upper and lower body, so this exercise is not only slimming in the stomach, but also for the whole body.
  • The greater the rate of exercise and a higher rate to borrow, the more calories you will burn and the better you perform the workout from the point of view of burning fat.
  • Keep breathing during exercise: exhale on effort and inhale on relaxation.

Timer 30 seconds work/ 10 seconds rest:

EXERCISE FOR WEIGHT LOSS STOMACH (ROUND 1)

In the first round (or first segment) of our training included 10 follow-up exercises for slimming the abdomen and pumping the abdominal muscles:

  • Kicks with the touch of a foot: 15 repetitions on each leg
  • Pulling knee to chest with rotation: 15 reps on each leg
  • Cleaver: 15 repetitions on each side
  • Twisting standing knee-elbow: 15 reps on each leg
  • Knee lifts diverting hands: 15 reps on each leg
  • Tilts in the position of the squat: 15 repetitions on each side
  • Pull the knee and swing the foot to one side: 10 reps on each leg
  • Mill: 15 repetitions on each side
  • Lunge with tilt: 10 repetitions on each leg
  • Kicks to the side-tilt: 15 repetitions on each leg

If you train on a timer:

  • 20 seconds work / 10 seconds rest: total time of 7.5 minutes
  • 30 seconds of work / 10 seconds rest: total time 10 minutes
  • 45 seconds work, 15 seconds rest: total time 15 minutes

If you perform the number of repetitions, the total time of a single round is ~10 minutes. Can repeat the exercises twice.

  1. KICKS WITH THE TOUCH OF A FOOT
  2. Stand straight with feet apart slightly wider than shoulders, hands spread to the sides, tighten the stomach. On the exhale, lift straight right leg just above parallel with the floor. At the same time scrotitis body to the right way to get your feet. Hold for a second in this position then repeat the same for the other side.

    Perform each exercise in a dynamic pace, to put into work the soft abdominal muscles, straining press. Foot also helps to strengthen soft muscles of the legs and buttocks, especially the hamstring.

    As do: 15 repetitions on each leg.

  3. PULLING KNEE TO CHEST WITH ROTATION
  4. This is another excellent exercise for weight loss in the abdomen, which simultaneously strengthens the core muscles soft and raises the heart rate for burning calories.

    To run spread your legs wider than shoulder width, right foot fully on the floor, the left leg rests on the toes. The body slightly rotated to the right. Raise your Hands overhead, palms together. On the exhale, lift your left knee toward your chest. Simultaneously, expand the body left and bring the hands to the knees. Then return to the starting position. Do the exercise in the dynamics on one side, turn the work the abdominal muscles.

    As do: 15 repetitions, first on one side, then 15 reps on the other side.

  5. CLEAVER
  6. Widely spread your legs, lift the head over the hands folded in the palm of your hand. Turn the body left, stretches as high up as possible and away. On the exhale, slowly lower in a partial side lunge, tilting the body and dropping the hands to the floor. In this exercise, you should not just perform a lateral lunge, and rotate the body while straightening the legs.

    Exercises Woodman helps to pump not only m atovi corset, but also the buttocks and inner thighs. Due to the involvement of the muscles of the upper and lower body you will burn more calories and lose weight in the stomach.

    As do: 15 repetitions, first on one side, then 15 reps on the other side.

  7. TWISTING STANDING KNEE-ELBOW
  8. Stand straight with feet shoulder width apart, hands crossed behind the head, the belly is tucked up. On the exhale lift up the bent right leg. At the same time scrotitis body so that left elbow touched the knee of the right leg. Hold on a second and return to starting position. Repeat alternately on both sides.

    This version of the crunch is the excuse, safe and very effective exercise for weight loss stomach.

    As do: 15 repetitions on each leg.

  9. KNEE LIFTS DIVERTING HANDS
  10. This right will not only help you tighten the belly, but also to work on balance. By the way, exercises to perfectly develop balance stabilization soft abdominal muscles, which are responsible for good posture and a healthy spine.

    To perform this exercise stand straight with legs shoulder-width apart, arms extended in front of you. On the exhale, pull your right knee to the stomach. Simultaneously, expand the body right, swinging his arm back. Try to maintain stability, not staggering from side to side. Also, this exercise is very important to turn the body, not just waving.

    As do: 15 repetitions on each leg.

  11. TILTS IN THE POSITION OF SQUAT
  12. It's simple exercises helps to work out the area of the waist and sides, and tighten the thighs and buttocks due to the static in sumo. In addition, you will work on developing balance and strengthening the deep abdominal muscles.

    To perform the exercise sit in a deep sumo squat, hands behind the head. On the exhale, lean to the side, trying to touch the elbow of the same knee. Repeat alternately on both sides, feel the work the oblique muscles of the abdomen.

    As do: 15 repetitions on each side.

  13. PULL THE KNEE AND SWING THE LEG ON ONE SIDE
  14. This is another exercise based on to pull his knees to his chest. This movement uses all the abdominal muscles soft and accelerates the pulse, therefore is a great exercise for weight loss stomach.

    To run it stand straight, left foot, reserved on two feet back, right leg slightly bent at the knee. Hands, slightly bent at the elbow, pull in front of chest. It's original position. On the exhale, pull your left leg to the abdomen, with the palms touching the knees. On the inhale return to starting position. Then on the exhale, pull your left leg to yourself and make the swing leg forward, as if trying to break the wall in front of him. Do alternately swing knee and swing the foot to one side.

    How to perform: 10 repetitions, first one leg, then 10 reps on the other leg.

  15. MILL
  16. It is quiet working on the exercise with emphasis on soft oblique abdominal muscles. The mill is also a very useful exercise for keeps, because it extends the spine and straightens your back.

    To run it stand straight with feet wide apart, right foot pointed toward. Left arm raised, right arm lowered, and rests at the hip. On the exhale, tilt the level back to the right, trying to touch his hand right foot. The body is almost parallel to the floor, his chest looking forward, the left arm is extended straight up. Not round back and serve the body forward. On the inhale return to starting position. Perform each exercise at a slow pace, controlling the technique.

    As do: 15 repetitions, first on one side, then 15 reps on the other side.

  17. LUNGE IN PLACE WITH TILT
  18. Stand up straight, put your left foot on the meter ago. Put your Hands on the waist. On the exhale, bend your knees and take the position of attack. Both thighs form a right angle with the lower legs, the knee of the front leg comes out forward of the sock. Hold on a second, making sure that you retain a balance and make tilt left. Drag in the right hand, turn the work soft oblique abdominal muscles.

    In this exercises for weight loss belly it is important to maintain stability and balance. This soft strain of the abdominal muscles and buttocks and carry the weight on the fifth fifth front leg and keep your concentration throughout the exercise. It is possible to slightly expand the foot of the front leg to the inside – so it will be easier to keep balance. Do not perform this exercise if you experience discomfort in the knee joint during lunge.

    How to perform: 10 repetitions, first on one side, then 10 reps on the other side.

  19. KICKS TO THE SIDE WITH A SLOPE
  20. And one dynamic exercise for weight loss in the abdomen, which will also help to strengthen soft muscles of the entire body as a whole. VI pump oblique muscles soft and get rid breeches " at the hips.

    Stand straight with feet shoulder width apart, arms raised above head with palms forward. On the exhale, begin to take a straight right leg out to the side parallel to the floor, slightly bend the knee. Simultaneously, tilt your body to the right and lower your arms along the body, bending them at the elbows. Try to touch the right elbow the right knee. Repeat alternately on the right and left side.

    As do: 15 repetitions on each leg.

EXERCISE FOR WEIGHT LOSS STOMACH (ROUND 2)

In the second round (or second segment) of our workout includes 10 exercises for slimming the abdomen and pumping the abdominal muscles:

  1. The knees up to stomach with the rise of hand: 15 reps on each leg
  2. Squats with rotation: 15 reps on each side
  3. Tilts to the side knee-elbow: 15 reps on each leg
  4. Kicks forward and aside: 10 repetitions on each leg
  5. Deadlifts on one leg: 10 reps on each leg
  6. Pulling the knee to the oblique muscles in 20 repetitions on each leg
  7. Punches in squat: 20 reps on each hand
  8. The slopes in lateral lunge: 15 reps on each leg
  9. Polupriznanie with twist: 15 reps on each side
  10. Pull the knee to the stomach: 15 repetitions on each leg

If you train on a timer:

  • 20 seconds work / 10 seconds rest: total time of 7.5 minutes
  • 30 seconds of work / 10 seconds rest: total time 10 minutes
  • 45 seconds work, 15 seconds rest: total time 15 minutes

If you perform the number of repetitions, the total time of a single round is ~10 minutes. Can repeat the exercises twice.

  1. PULLING UP OF KNEES TO THE ABDOMEN BY LIFTING ANYTHING
  2. This exercise may consist of not only exercises for slimming the abdomen, but also in your cardio workout for weight loss or even exercises before training.

    Stand straight with feet shoulder width apart, belly tucked up, arms stretched straight up. On the exhale, start to lift the knee high to the chest. Simultaneously, put your hands together, squeezing them into a fist, and scrutinies in the body, trying to touch the chest to the thigh. Do this effective exercise for weight loss belly alternately on one and the other leg.

    As do: 15 repetitions on each leg.

  3. SQUATS WITH ROTATION
  4. Stand straight with feet shoulder width apart. Connection connect the hands with the palms together, raise them up and expand the body to the left so that the gaze was directed to the side. The pelvis is not unfolding. It's original position. On the exhale, sit down to thighs parallel with the floor, without opening the hands and twisting the body in the opposite direction. The left elbow should be near your right knee. On the inhale return to starting position.

    This right not only reinforces the soft muscles of the abdomen and helps to lose weight in the stomach, but soft and tones the muscles of the thighs and buttocks. If you are a beginner don't have to squat to thighs parallel with the floor, do the exercise at a comfortable amplitude.

    As do: 15 repetitions, first on one side, then 15 reps on the other side.

  5. TILTS TO THE SIDE KNEE-ELBOW
  6. Stand straight with feet shoulder width apart, hands behind his head. On the exhale bring the bent right leg and lift it so the knee was at the side at chest level. Simultaneously, tilt your body to the right, trying to touch elbow to knee. Return to starting position and repeat on the left side. Do the exercise in the dynamics of alternating on both sides.

    This is a simple (at first glance!) great exercise accelerates the heart rate and helps to lose weight in the stomach.

    As do: 15 repetitions on each leg.

  7. KICKS FORWARD AND TO THE SIDE
  8. This is another great to the right, which will help you lose weight in the stomach. Kicks speed up the heart rate, burn calories and strengthen stomach muscles and legs. This exercise will be useful in any cardio workout.

    Stand straight with feet shoulder width apart, arms bent at the elbows. On the exhale, hit the left leg, as if trying to break the wall in front of him. On the inhale return to starting position. Then on the exhale hit the left leg, now in the left side. Perform swings forward and to the side on one leg. Please note, requires not limply waving legs, and to put power in every shot. Body does not remain static, and fully included in the work. Feel how tense the muscles soft.

    How to perform: 10 repetitions on each leg.

  9. DEADLIFTS
  10. This exercise often include the selection of exercises for the glutes, but not everyone knows that deadlifts on one leg is working fine corset soft touch. In addition, it develops balance and pumping the lower part of the body.

    To run it stand up straight, feet shoulder width apart, arms extended overhead. On the exhale, lift your right leg up and lean forward so the raised foot, trunk and arms form a straight line. The leg can be slightly bent at the knee. To keep the balance tense your core muscles soft. Also, try to steadily hold the foot of the left leg, as if "glued" to the floor.

    How to perform: 10 repetitions, first on one side, then 10 reps on the other side.

  11. PULLING THE KNEE TO THE OBLIQUE MUSCLES
  12. This exercise is aimed at the elaboration of the oblique abdominal muscles, and burning fat, as it is accelerates the pulse of the body.

    To perform this simple exercise for weight loss belly widely spread legs, the left leg slightly bent at the knee with extended stop, a right leg aside. Right hand raised, left hand lies freely along the body. On the exhale, lift your right leg up and lower your right arm down, trying to touch the knee of elbow. Perform each exercise in a dynamic pace to one side.

    How to perform20 repetitions, first on one side, then 20 reps on the other side.

  13. PUNCHES IN SQUAT
  14. This is a very simple exercises for belly, which is the power of each. Exercises involve not only your abdominal muscles but also the muscles of the arms, thighs and buttocks. And also helps to accelerate the heart rate and burn calories.

    To execute it, accept the position of sumo-squats with legs wide apart. On the exhale, start to do the punches at the right and left side, twisting in the housing. In this exercise, it is very important to engage the abdominals and rotate the body to fully involve m atovi corset.

    As do: 30 reps on each hand.

  15. TILTS IN A SIDEWAYS LUNGE
  16. Another exercise for weight loss belly and the muscle tone of your body. Tilts in the lateral lunge is also suitable as a warm-up before training the whole body.

    To begin you perform this exercise, take the side thrust. For this widely spread your legs and lower pelvis, shifting weight to the right foot. The right hip parallel to the floor, knees not coming forward sock. The left leg stays straight and stretched. Expand the Body to the right so that the left palm near the right foot, and right hand pulled back. On the exhale roll down from the right lunge to left lunge, simultaneously turning body to the right and to the left.

    As do: 15 repetitions on each leg.

  17. THE HALF SQUAT WITH ROTATION
  18. Stand straight with feet spread wider than shoulders. Hands bend at the elbows and fold them in his fist at the breast. On the inhale, slightly bend your knees, descending into a small squat. On the exhale straighten and turn your body to the right, expanding the abdomen, chest and shoulders. Then sit down again slightly and straightening turn your body to the left.

    If you are an advanced deals, you can perform a full squat until thighs parallel with the floor. This will allow you to burn more calories and achieve your weight loss goals belly.

    As do: 15 repetitions on each side.

  19. PULL THE KNEE TO THE STOMACH
  20. Slightly bend your knees and pull back on left foot, relying on the toe. Raise your Hands above your head, fold your palms together. On the exhale, pull your knee to the stomach. Simultaneously lower your arms, palms touching the knee. On the inhale return to starting position. Do the exercise on one side, then change the leg.

    This right may well become your basic cardio exercise if you perform it at high speed. It is also great exercise activates the gluteal soft touch.

    As do: 15 repetitions, first on one side, then 15 reps on the other side.

Before you begin the fight against fat in the abdominal area, you need to understand why it is delayed here. In addition to external unattractiveness of a full stomach, fat in this area can lead to development of serious diseases.