Exercise for the back and abdomen. How to make your stomach flat at home

14.10.2019

At proper training You can get rid of belly fat in 4 to 12 weeks. The effectiveness of training will increase significantly if you combine it with appropriate diets. In pursuit of a beautiful figure, you need not only to choose which exercises to remove belly fat, but also to remember about your health, so in case of diseases of the spine or cardiovascular system, before starting training, you need to consult a specialist doctor. Having good physical fitness, you can perform up to 6 exercises at once with two to three approaches 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 groups muscles, for this you can perform jumps, bends, turns. After training, stretching is mandatory.

Exercises to lose belly fat in 2 weeks

Sitting on the floor, pull your legs towards your chest without touching your forward-facing toes to the floor. The arms are bent at the elbows, and the palms lie along the body. As you exhale, tilt your body back, leaning on your elbows, and straighten your legs slightly forward so that your shins remain parallel to the floor.

Strengthening the upper abs

Lying on your back with your knees bent, place your hands under your head. As you exhale, lift up, straining your abs and stretch your chin forward. In this case, the elbows should be spread to the sides, and the feet should be pressed to the floor. As you inhale, relax and return the body to its original position.

Strengthening the lower and upper abs

Raise your knees bent while lying on your back so that your shins remain parallel to the floor. Relaxed arms lie along the body, palms down. As you exhale, lower your legs bent at the knees without touching the floor with your feet. While inhaling, return the body to the starting position.

Strengthening the oblique abdominal muscles

Lying on your right side, lean on your forearm and bend your knees. Tightening your abs, raise your hips until a straight line is formed from the top of your head to your heels. Repeat the exercise for the left side.

Strengthening the obliques and upper abs

Lying on your right side, focus on your forearm. The body is positioned perpendicular to the legs. Now we bend our knees. Tightening your abs, raise your hips until a straight line is formed. Left hand need to be lifted up. Then lower it and reach for right side chest, the head also follows the hand. The pelvis is motionless.

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

We strengthen the upper and lower abs, as well as the oblique abdominal muscles

Lying on your back, place your hands under your head, raise your legs and bend them at the knees, maintaining an angle of 90 degrees. As you exhale, straighten one leg, but do not place it on the floor. Raise your body and reach your opposite elbow toward your bent leg. Perform the exercise for each side.

Strengthening your upper abs and obliques

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

Strengthening the oblique abdominal muscles

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

Strengthening the abdominal muscles (obliques, upper and lower)

Lying on your side, rest on your lower arm (the arm lies palm down, perpendicular to the body), and place the upper arm under your head. As you exhale, lift your body and at the same time pull your legs towards your chest. Do this as many times as possible and repeat for the second side.

Strengthening the oblique muscles and upper abs

Lying on your back, place your hands under your head, bend your legs at the knees and turn onto your right side. As you exhale, tighten your abs and lift your body (head and shoulder blades), while pulling your chin forward. As you inhale, lower your body to the starting position.

Strengthening the lower abs

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

Strengthening the oblique abdominal muscles

Lying on your back, rest your feet on the floor with your knees bent, clasp your hands and extend them forward. As you exhale, lift your body and stretch your hands to the outside of your thighs. Relax your abs, but do not touch the floor with your body, then tighten your abs again and stretch. Perform a “spring” by stretching your palms between your knees. Perform a “spring” by pulling your arms to the left.

Strengthening the upper and lower abs

Lying on your stomach lean on bent arms. The position of the hands is above the shoulder joints, the toes rest on the floor, the legs are straight. As you exhale, lift your body off the floor, resting on your elbows and toes.

Morning exercises - a quick way to get a flat stomach

Every day in the morning you need to perform several simple exercises.

Lying on your back with your knees bent, do lifts (exhale - lift, inhale - to the starting position).
Continuing to lie on your back, press your hands to the floor and lift your legs, keeping them straight (exhale - lift, inhale - to the starting position).
Lying on your back, raise your legs to get a right angle and perform body lifts (the breathing technique is the same).
From a lying position, perform crunches, with your legs crossed in Turkish style.
With your knees bent and your hands clasped behind your head, lift your body. In this case, the elbows should alternately reach towards the knees.

For a visible effect after 2 weeks, it is enough to perform the exercises 15 times, gradually increasing the load.

Fitness complex – exercises for a flat stomach

Besides morning exercises There are more serious exercises to remove belly fat, they are performed up to 3 times a week.

Exercises for a flat stomach in a week. Express course

Diets are not enough to achieve your dream of a slim figure. To get results in a week or two, you need to perform special exercises for a flat stomach, following the rules: exercise only after eating, but not earlier than 2 hours later, use for training loose clothes and use all your willpower.

Exercise 1

Lying on your back, raise your legs bent at the knees and place them on a high object. Then perform 10 body lifts from the floor. The break between approaches should be no more than a minute.

Exercise 2

Kneeling, lower yourself onto your back. When rising, touch your heel with your hand. For the right hand, the right heel, for the left hand, the left heel.

Exercise 3

Standing on all fours, as you exhale, pull in your stomach, fix the position for 4-7 seconds and take a slow deep breath, releasing your stomach. Up to 7 repetitions per set.

Exercise 4

Rotation of the hoop. Duration – 20 minutes daily.

Exercise 5

Performed while lying on your back. Raise your legs straight up. Alternately bend your legs left and right up to 100 times per approach.

The waist area is the most problematic area for many people. In women, there is a genetic accumulation of subcutaneous fat, as an assistant during childbirth, then it increases due to lifestyle. In men, a different type of fat is more likely to form, which envelops internal organs. Help rid your figure of imperfections physical activity, aimed at the problem area. There is a wide variety effective training, among which you can choose which exercise best removes the stomach and promotes the resorption of fat on the sides.

What exercises can you do to get rid of your stomach?

Helps make your stomach flat and beautiful integrated approach. You cannot expect that doing one single exercise will solve all problems. It is important to combine two types of training: aerobic and strength. Aerobic training forces the heart to train, improves blood circulation and saturation of cells with oxygen. This enhances metabolism, and with it weight loss. If a layer of fat has accumulated at the waist, then only exercises in the form of running, jumping rope, cycling, swimming in the pool, and fitness will help remove it.

Strength training is exercises that we perform by lifting weights or our own body weight. They focus on specific muscle groups. By combining them with aerobic exercise, you will ensure simultaneous weight loss and the formation of a beautiful relief. In order to tighten your stomach, you need to use:

Upper press. The exercises that work with it are “plank”, torso raises, “clamshell”, squats, deadlifts.
Lower press. “Scissors”, “bicycle”, leg lifts are suitable for this.
Lateral and oblique abdominal muscles. Pump up using twists on the back, side, or fitball.

Exercises to burn belly fat

Abdominal ab workouts are three activities that make your abs look beautiful. They comprehensively work out all the muscles and quickly reduce the fat layer:

Bike. By doing it, you will put stress on the rectus and oblique muscles. It is done lying down, legs raised 45 degrees. When you inhale, one leg moves the heel towards the buttocks; when you exhale, the knee is pulled towards the chest. The second leg is straight at this time. Then everything is repeated with a change of legs.
Crunches with a fitball. They make the rectus muscle work, working the upper and lower abs. To do this, you need to lie with your back on the fitball, put your hands behind your head and lift your body up. In the top position, tense your muscles.
Leg lift. The rectus and oblique muscles are worked. To perform, you need to hang on the bar and pull your legs to your chest.

Exercises for the abdomen and waist

All exercises for the abdomen will also involve the waist. With regular exercises with the following exercises, you will be able to notice a decrease in volume by several centimeters per month:

Twisting with pelvic lift. This movement is performed from a lying position, your legs need to be bent at the knees and raised above you. At the same time, lift your body and legs, folding in half.
Side crunches will put maximum emphasis on the waist. Lie on your side, extend your lower arm forward. Place the second one behind your head. Try to lift your body and legs up while maintaining the position on your side. Knees bend slightly.
Pelvic descent. Lie on your side, lean on one elbow. Lower your body all the way down, then return to the original position.
Tilts. They work the sides. For greater efficiency, you can perform it with weights in the form of dumbbells.

Exercises for a flat stomach

One effective exercise will help you lose a few kilos. By doing this 5 times a week, twice a day on an empty stomach, you will notice results within a month. We are talking about the “vacuum” exercise, which increases tone internal muscles and gives the stomach a flat shape. It is suitable for those who have sagging skin below and severely stretched muscles. It is done in standing, sitting, and on all fours positions. The point is that you first take a deep breath, and then exhale completely so that the walls of your abdomen seem to stick to your back. Exhale for 15-20 seconds, inhale and repeat again.

Looking for the answer to which exercise is best for removing belly fat, many come to the conclusion that it is roller skating. When performing this movement, you feel tremendous tension in your abdominal muscles. It's not easy to adapt to, but the result in the form of cubes is worth it. Start rolling on your knees. Slowly roll the roller back and forth as much as you can. Hold the stretched position for a couple of seconds. To begin with, do not do more than two sets of 10 times.

A set of exercises for the abdomen

If you once had flat stomach ik, but gradually he became fat, an apron appeared, such a simple complex helps to lose weight. It includes the most effective abdominal exercises. You need to perform them every other day and try to increase the number of repetitions to 3 sets of 25 times. You can start with the amount that you are able to handle:

Scissors. The movement is done while lying down. Place your hands under your buttocks. Raise your hips about 30 centimeters from the floor, cross them, alternately raising one leg up, then the other.
Push. It is done from the same position, but the legs are bent at the knees. Bring your knees towards your chest, then sharply push your legs up, straightening them. The buttocks and lower back rise up, then smoothly return back.
Complex twists. From a lying position, raise your legs and body up at the same time. Stretch your hands that were on your stomach between your knees while folding your body.
Plank with rotation. Turn your face to the floor, raise yourself on your elbows. The whole body is elongated in one line. Then turn onto your side, lifting one hand off the floor. You come back and turn over to the other side. Hold all three positions for 30 seconds.

The abdomen and waist area are a problem area that worries many women. Often, even with regular exercise, the volume in this zone disappears very slowly and reluctantly. In this article you will find a detailed strategy for dealing with it, namely, effective exercises to remove belly fat and tips for choosing cardio exercise.

Are there effective exercises to lose belly fat? Of course, but everything has its own characteristics.

Why doesn't my stomach go away?

Many people believe that abdominal tightness depends on the condition of the muscles. abdominals. That is, regularly performing special exercises to reduce belly fat, you can achieve perfect figure. Unfortunately, strengthening has no effect on the amount of subcutaneous fat in the abdominal area. As a result of such a workout, you will get worked out muscles that will be hidden under a layer of fat.

Selecting cardio load

How to strengthen your abdominal muscles and still achieve beautiful figure? Add cardio to your regular exercise routine. It is best to do it immediately after. 3-4 classes per week are enough for you. One of them should have medium intensity, but long duration (45 minutes - hour). The rest should be constructed using the interval method.

Exercises to reduce belly fat will give quick results if you combine them with cardio exercise.

Follow the following pattern:

5 minutes of low intensity warm-up;
3 minutes of medium intensity;
2 minutes high intensity;
5 minutes cool down.

Repeat intervals 2 and 3 3-4 times.

How to determine the intensity of cardio exercise? Low intensity means the heart rate is only slightly different from resting. You can calmly carry on a conversation, as your breathing is not interrupted. During moderate-intensity activities, the heart rate increases. It becomes difficult to carry on a conversation. High intensity makes any conversation impossible. Exercising in this mode for a long time is dangerous. Use this load in short intervals.

As for the simulator, the best addition to effective abdominal exercises would be training on a treadmill, or. If you prefer group classes, choose step aerobics or dancing. You can also train at home using any classic aerobics videos.

Remember that only a combination of exercises to reduce belly fat and cardio exercise will give quick and noticeable results.

We follow the rules of doing exercises

How to strengthen your abdominal muscles in the shortest possible time?

Effort to exhale, relaxation to inhale - an iron rule.

Exercise regularly. Perform exercises to reduce belly fat 4-5 times a week.
Do the exercises correctly. Don't forget about breathing: every effort (for example, lifting the body) should be done while exhaling. Relaxation and return to the starting position occur while inhaling.
Don't strain your neck. While performing the movements, make sure that the entire collar area is relaxed. If everything is done correctly, then after completing half the required repetitions, you will feel a strong burning sensation in your muscles. At the same time, your shoulders, neck and back should not hurt.
Make your body harmonious. Don't get stuck doing the same movements. In fact effective exercises to remove the belly, a lot. The beauty of the body lies in its proportionality. Work on other muscle groups as well. If you want to combine abdominal training with other training, choose the lower back and back.
Increase the load gradually. Start with 15 repetitions of each exercise. When this number of repetitions becomes easy, add 1 more set after a minute break. In the future, increase the number of repetitions. Your goal is 3 sets of 25 reps.

Exercise program for a flat stomach

Exercise "scissors"

Place a gymnastics mat on the floor and lie down.

Place your palms under. Raise and spread your legs slightly.
As you exhale, spread your legs as far to the side as possible. And as you inhale, bring them together again, as if you were working with scissors.
Throughout the entire exercise, your feet should not touch the floor. Hold on for as long as you can.

Exercise scissors. During its implementation, the emphasis of the load falls on the lower part of the abdominal muscles.

Push up using the press

For the next exercise, stay on the floor.

Bend your knees slightly and place your palms under your buttocks.
Raise your legs up so that your bent knees are directly above your chest.
As you exhale, push your legs up, lifting your lower back off the floor.
As you inhale, gently lower your lower back to the floor.

Advanced crunches

The most effective exercises for the abdomen are crunches, familiar to you from school physical education lessons. In this workout, we invite you to try their more complicated version.

Lying on your back, extend your arms along your body and place your palms on your stomach. Stretch your legs.
As you exhale, simultaneously lift your body and lift your legs off the floor. As a result, your body should form an angle. For comfort, stretch between your knees.
As you inhale, lower yourself down without touching the floor with your head and shoulders.

Try not to do this exercise with jerks due to inertia. Work at a steady pace.

Plank pose with transition to side

The next exercise is called the “plank”. It is static, that is, there is no movement in it. The main thing is to take the right position.

Take a position lying on your elbows. Place your feet together, tighten your buttocks and...
Tighten your stomach. Make sure that your entire body, from head to toe, forms a perfect line.
Stay in this position for 30 seconds.
After this, we lift one hand off the floor and, without changing the extended position of the body, we turn over onto our side. We hold for another 30 seconds.
Return to the upright position for 30 seconds.
And we stand on the other side - the final 30 seconds.

From the classic plank we move to the side, return, then to the other side.

Now you know how to strengthen your abdominal muscles. By combining proven exercises with cardio and exercise, you will quickly achieve stunning results.

Hard abs, coveted abs... A dream? If it is a dream, it is quite achievable for both men and women. Although it will take a lot of work to bring it to life. Exercises for the abdominal muscles require serious energy expenditure, but the reward is worthy: a perfectly flat stomach. How can this be achieved?

Our abs are supported by two types of muscles: the rectus and oblique. The developed rectus muscle gives a beautiful, flat stomach, while the oblique muscles are designed to strengthen the sides. Each of the types requires individual development - to remove the stomach, but, for example, just lifting from a lying position 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, we will have to deliberately allocate time for training. Be prepared for the fact that even the most effective exercises will not bring immediate results: remove excess fat and forming a beautiful silhouette is not a task for one month.

If the upper part of the rectus muscle can be pumped relatively quickly, then the lower part is in no hurry to strengthen. And it’s 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 have much fewer nerve endings in this part of the rectus muscle, so that they do not experience too much pain during menstruation and during childbirth. In addition, a wider fat layer is needed for mechanical protection of the baby forming in the tummy of a pregnant mother. A man, of course, does not need to protect or protect anything.

Diet for perfect abs

Exercise is great, but to get rid of your belly and sides, you have to stick to a diet, no matter how you look at it.

If your goal is to lose excess fat and not gain muscle mass, like professional athletes or bodybuilders, try to follow a few simple rules:

down with fatty foods, smoked foods, canned and processed foods, mayonnaise and fast food;
give up any baked goods, bread made from refined and bleached flour, sugar, and sweets. Dark chocolate and honey can serve as consolation for you in such a restriction, but in small quantities;
replace fast carbohydrates in the diet with slow ones (porridge, fruits);
place a taboo on alcoholic drinks (their consumption leads to dehydration), any carbonated water, salt (it retains unnecessary fluid in the body);
a separate paragraph, which to a greater extent concerns, of course, men - no beer! Those who like to drink a liter or two of foamy drink per evening run the risk of acquiring 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.

Swinging according to the rules

Removing the stomach and sides is only possible if all exercises are performed correctly. Whatever effective techniques you choose as your allies, you need to strain the abdominal muscles, 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 – essential condition: neck turns, arm swings, bends, lunges, on which you will spend 10 minutes in addition to the main workout, will help warm up the muscles, prepare them for the upcoming load and protect them from possible sprains and injuries;
too active strength exercises more suitable for men. Women prefer muscle stretching, which also brings excellent results;
The back in most cases should be rounded. Stretching into a string is unacceptable: strain 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;
do the exercises as soon as possible. And don’t worry if your speed is very slow at first: over time, you will master the most difficult exercises performed at a fast pace;
You cannot spread your knees to the sides; they should always be in line with your toes;
strive to ensure that your abdominal muscles are constantly tense;
do not neglect stretching (this rule is also relevant for men): after performing the exercise, lie on your stomach, rest your hands on the floor, lift your torso with outstretched arms and bend your back. The abdominal muscles should stretch slightly. This way you provide the body with an additional flow of oxygen, record the results achieved and prepare the muscles for the next workout.

10 best exercises

These exercises, designed for both men and women, 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.

Legs raised and bent at the knees, hands behind the head. Slightly tighten your abdominal muscles, lift your shoulders off the floor, using the rectus abdominis muscle. After holding this position for 2-3 seconds, lower yourself back to the floor.
Raise your legs up so that they are perpendicular to the floor. Tighten your abs and use your abdominal muscles to lift your hips off the floor. The back should remain motionless.
Feet are shoulder-width apart, hands behind your head. Stretch your shoulder towards the opposite knee, while your other elbow should be securely fixed to the floor. Once on the floor, stretch your other shoulder in the opposite direction. The sides must be involved.
Legs raised and bent at the knees, hands behind the head. Tighten your abdominal muscles, gently lift your shoulders, then pull one knee to your chest, straighten your leg and lift it to the starting position. Change your leg.
The starting position is the same as in the previous exercise. Lift your shoulders and shoulder blades off the floor top part torso. After holding this position for a few seconds, lower yourself to the floor.
Legs are straight, arms are extended along the body. Using your abdominal muscles, slowly raise your legs until they form 90 degrees with the floor, hold in this position for 2-3 seconds, and carefully lower them to the floor.
Hands apart. Straight legs should be closed and raised perpendicular to the floor. Gently lower one leg to the side, making sure it forms a 90-degree angle with your body. Almost touching the floor with your foot, return it to its original position. Do the same for the other leg. This way you strengthen your sides and help the body remove excess fat from problem areas.
The starting position is the same as in the previous exercise, but this time lower your legs down not alternately, but both at once - in one direction and the other.
The legs are closed and raised perpendicular to the floor. Place your hands palms on top of each other. Lifting your shoulders off the floor, try to reach your toes with your hands.
Hands along the body. Raise your legs perpendicularly up, bend them at the knees so that your shins 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, form a beautiful belly and slender sides to the maximum. short terms. The main thing is not to be lazy. Go for it!

10/11/2014 00:44

Almost every girl is familiar with this problem when she realizes that her waist is no longer slim, and her sides have visually (and not only) increased in size. Many people do not pay attention to this, although it is quite easy to cope with these problems if you start studying in time.

Breathing exercises for the abdomen - the easiest exercises for weight loss

One of the most simple ways remove excess fat on the stomach and sides – breathing exercises. These exercises really burn fat and help you achieve the shape you want.

So, how are these exercises performed?

Exercise No. 1. Lie on your back and try to relax completely. Then bend your knees and take as deep a breath as you can. In this case, you should inflate your stomach. Next, we exhale sharply and draw in our stomach, simultaneously straining our abdominal muscles. Repeat this exercise should be 10 times or more.
Exercise No. 2. Lying on your back, stretch your arms along your body and breathe intensely for 10 seconds. Then take a deep breath, draw in your stomach and raise your legs perpendicular to the floor. Next, without inhaling, pull your legs toward your body with your hands to stretch the leg muscles. Then return to the starting position and exhale. The exercise is repeated 10 times, although the load is increased over time.
Exercise No. 3. IP (starting position) remains the same - lying on your back. Hands should be placed under the buttocks and legs should be straightened. Breathe rapidly for 10 seconds. Then tighten your abdominal muscles and lift your legs off the floor. Do the scissors exercise (10 seconds), and then take a short break. You should do 10 approaches until your abdominal muscles begin to “burn.”
Exercise #4. IP – standing against a wall, press your back against it. Next, take a deep breath and feel the tension in your lower back, rest your spine against the wall. Next, exhale just as deeply to feel your abdominal muscles tighten. The exercise is also repeated 10 times.
Exercise #5. IP – sitting down on a chair, straighten your back completely. Next, you should simply breathe deeply into your stomach, either relaxing or jerking your abdominal muscles. Perform the exercise from 10 to 50 times.

Physical exercises for losing belly fat – 10 options

In addition to breathing exercises, there are also physical exercises that are aimed at extreme burning of fat deposits in the abdomen and sides.

Also, these exercises contribute to the appearance of the long-awaited abs.

10 effective exercises for losing belly fat

1st exercise. Squats. As it turns out, squats help not only to get the butt of your dreams, but also to pump up your abdominal muscles.

The most important condition is the presence of weighting agents. You can take a liter bottle of water in your hands - this will be quite enough.

2nd exercise. Twisting. IP - lying on your back. The knees are bent and the feet are completely flat on the floor. Place your hands behind your head. Raise your body sharply and touch your left elbow to your right knee, then return to the starting position.

Repeat the exercise, but with your right elbow and left knee. Repeat until you feel a burning sensation in the muscles.
3rd exercise. Bike. An exercise everyone knows from childhood, which helps to get rid of not only the sides and belly fat, but also the “lugs” on the hips.

The exercise should be performed for 2 to 5 minutes. Read also:
4th exercise. "Broken scissors." The exercise is performed from a lying position on your stomach. The legs rise slightly, and then spread slightly to the sides and then knock against each other.

Thus, the abdominal muscles are activated and inner part hips.
5th exercise. Exercise with a load. For this exercise you will need any weight (you can even take a pillow). Lie on your back and squeeze a pillow between your feet. Next, raise your legs to a small height so that the pillow does not fall out.

Next, start drawing circles with your feet (large ones first, then small ones). The exercise is also performed until your abs begin to burn.
6th exercise. Lifting the body. A typical abdominal exercise. Secure your legs (you can use a sofa for this purpose), cross your arms over your chest.

Then lift and lower as many times as necessary to feel a burning sensation in the muscles.
7th exercise. Birch (candle). Yes, this exercise also helps to remove excess belly fat. You should stay in the birch tree pose for 30 to 50 seconds.

Then take a few deep breaths and do another set.
8th exercise. Hula hoop. 5 minutes of hoop twirling will help you get an ideal waist, trim your sides and burn off extra pounds.

You can spin for 5 minutes, gradually increasing this time to half an hour.
9th exercise. Plank. This exercise not only helps to remove fat from the abdomen and sides. But also tighten all the muscles in general.

IP - lying down, as in a push-up, but instead of your palms, you should rest on your forearms. The body should be taut like a string. You should hold in this position for a minute.
10th exercise. Little Mermaid. This exercise with a funny name helps shape your waist and remove fat from the sides. IP – lying on your side, placing both hands behind your head. The legs are connected together and you are required to lift them off the floor.

Hold your legs hanging for ten seconds, then lower. The exercise is repeated 10 times on each side.