Exercise machines for losing weight on the abdomen and sides in the gym and at home. Rating of the best

Comparison of the effectiveness of exercises for losing belly fat with and without exercise equipment

For effective weight loss in the abdomen and sides, both special exercises and exercise equipment are suitable. The choice of a specific type of activity is based on the psychological and physical characteristics of a person. To make a choice, you need to have an idea of ​​the pros and cons of each type of activity.

The most effective are combined workouts, which combine exercises with your own weight and special equipment. Also a prerequisite for losing weight is maintaining proper nutrition and drinking regime.

Rating of the best home exercise machines for losing weight in the stomach and sides. Class Rules

All modern devices for physical training are divided into strength and cardiological simulators. Beginners who are overweight should start training with models that provide cardio.

Elliptical trainer

Exercise machines for losing weight in the abdomen and sides help not only improve your appearance, but also strengthen your entire body. The elliptical trainer is the most popular cardio exercise machine for home exercise.

Working on it solves the following tasks:

• reducing the load on joints and spine;
• giving tone to the main muscle groups;
• reduction of fat layer;
• increasing the overall level of endurance.

Exercise on an elliptical simulates running, walking up stairs, cycling and skiing.

To get quick and lasting results, you must adhere to the following rules:

• Training on any simulator should begin with a warm-up lasting 10-15 minutes.
• To quickly lose weight and strengthen your abdominal muscles, you need to keep them in constant tension throughout the workout.
• Training time for beginners is 30-40 minutes. Warm-up and stretching are not included in this time.
• The intensity of the exercise must be increased gradually, warming up the muscles. Completion of the exercise also takes place at a slow pace.
• The frequency of classes depends on the desired result. To keep your body in good shape, you need 3 workouts a week for 30 minutes. To lose weight, you will need 4-5 classes per week, lasting from 1 to 1.5 hours.

A small elliptical trainer that can easily fit even in a small room costs from 7,500 rubles.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Treadmill

Running and walking are the most accessible form of cardiological training. During the cold season, outdoor exercise is successfully replaced by working on a home treadmill. Exercises on it have practically no restrictions, since modern models have the function of controlling the speed of movement and the angle of inclination of the track.

Conditional contraindications for classes are the following diseases:

• hypertension;
• phlebeurysm;
• obesity degree III;
• osteochondrosis;
• vertebral hernias.

The presence of contraindications is not a reason to completely abandon running. After consulting with a doctor and a professional trainer, you can choose the appropriate load by replacing running with intense walking.

Regular training on a treadmill helps to uniformly reduce fat throughout the body. Beginners who are overweight should start exercising on the treadmill by walking. As you lose weight and strengthen your body, walking is replaced by running.

A training option for beginners might look like this:

1. 10 min. - calm walking as a warm-up;
2. 10 min. — gradually increase the pace to 5-7 km/h;
3. 10 min. — intensive traffic at the maximum possible speed;
4. 5 minutes. - a calm walk to restore breathing;
5. 10 min. — imitation of a quick climb uphill;
6. 5 minutes. - gradual decrease in pace until a complete stop.

To increase the load, the duration of active periods is gradually increased. The most preferred option for home training are folding tracks. The folding model can be purchased at a price of 5,500 thousand.

Exercise bike

The popularity of the exercise bike for home use is explained by the following factors:

• optimal dimensions for small spaces;
• acceptable price;
• providing a complex load on the muscles of the legs, buttocks and abdomen;
• reduction of fat layer;
• increased endurance;
• minimal load on the spine and joints, provided the exercises are performed correctly.

absolute contraindications for exercise:

• oncology of any organs;
• diabetes;
• severe cardiovascular diseases.

The maximum effect from training is achieved by following the following recommendations:

• Compliance with the frequency and intensity of classes. Beginners and people who are overweight over 10 kg should start with 20-40 minute sessions, repeated 3 times a week.
• Interval training, which combines fast and slow tempos, is most effective.
• Changing the position for exercise will increase the load on the abs and buttocks. You should start the lesson in a sitting position, and at the maximum peak of intensity work while standing on your feet.
• Work on the abdomen on an exercise bike should be complemented by strength exercises aimed at strengthening the muscles and creating relief in this area.

When choosing a unit suitable for your home, you should take into account its weight and compactness. In this case, the weight of the flywheel should be 7 kg. The average cost of a home exercise bike is 7,000-9,000 rubles.

Stepper

Of the many types of steppers that imitate walking on stairs, a model with a rotary handle is suitable for losing weight in the abdomen and sides.

Training on such a simulator solves the following problems:

• weight loss due to intense cardiac exercise;
• increased muscle tone in the legs, buttocks, rectus and oblique abdominal muscles;
• improving the functioning of the cardiovascular and respiratory systems;
• increasing endurance.

In order for training on the simulator to have a positive, lasting effect on the body, you should adhere to the following recommendations:

• You should exercise 3-4 times a week for 30-40 minutes, starting at a low intensity level.
• The heart rate at the peak of training should not fall or rise beyond the minimum and maximum readings appropriate for age.
• The best time to workout is in the morning, since at this time the body will use energy from accumulated fat reserves to work.
• Stepper training should be combined with strength training and proper nutrition.

In an hour of simulating climbing stairs, combined with body rotations and hand work, a person can spend up to 700-800 calories. The cost of a stepper depends on its configuration. The simplest model, equipped with interconnected pedals, can be purchased at a price of 3,000 rubles. The minimum cost of a rotary model is 4,500 rubles.

Jump rope

Exercise machines for losing weight in the abdomen and sides are not always a complex mechanism. The jump rope, familiar to every person since childhood, is a universal exercise machine that allows you to quickly and without large financial expenses put your body in order.

Jump rope - a unique, cheap exercise machine for losing weight on the abdomen and sides, as well as training the heart

She helps:

• improve muscle function and shape your figure;
• make the skin more elastic and reduce the appearance of cellulite;
• normalize the functioning of the cardiovascular, respiratory and digestive systems;
• promotes the production of hormones that improve mood.

To lose weight and strengthen your abdominal and side muscles, you can do the following exercises:

1. Jumps are performed on the toes of both feet at a slow pace.
2. Slow jumps with alternating legs.
3. Movement forward and backward on both legs.
4. Jumping on one leg is performed in 2 sets of 10 times for each leg.
5. Lateral movements performed for each turn of the rope.
6. Jumping on two legs with knees turning.

After completing cardio training, strength exercises are performed on the main muscle groups. The lesson ends with stretching, for which a jump rope is used.

The exercises are performed as follows:

1. Take the rope folded in half in your hands and, stretching it, lift them above your head. From this position, bend to the right and left. The body should not deviate from a straight line.
2. Fold the gymnastic apparatus into four. Sit on the floor with your legs stretched out in front of you. Lean forward and grab your feet with a jump rope. Stay in this position for 30 s.
3. Starting position: sitting with legs extended. Place your feet on the rope folded in half, while simultaneously leaning back so that you feel the tension in your abs. Hold a static pose for 30 s.

The effectiveness of training depends on the following factors:

• Regularity of classes and gradual increase in their duration and pace.
• Compliance with exercise technique and safety. The first lessons should take place on a fairly soft, springy surface. Jumping rope is contraindicated for people with diseases of the joints and spine.
• Monitoring diet and water consumption. It is necessary to strictly adhere to the daily calorie intake and take into account their daily consumption.

An ordinary jump rope can be bought at a sports store for a price of 70 rubles.

Hula Hup

The unit in the form of a large plastic ring is a popular and affordable cardio exercise machine. Modern models are supplemented with massage elements in the form of balls or hemispheres. The only contraindication for hoop training is diseases of the lumbar spine.

Regular training gives the following effect:

• improvement of muscle tone due to improved blood flow and massage effect;
• active burning of subcutaneous fat due to active movements;
• helps improve coordination of movements.

There are several disadvantages to exercising with a hoop:

• the need for large free space;
• the possibility of bruising in the area where the simulator is used;
• the appearance of pain and discomfort in the lower back when performing exercises incorrectly.

The correct execution of exercises plays a big role in the process of losing weight.

To achieve a quick visible effect, beginners should adhere to the following recommendations:

• Before class, you should perform breathing exercises - 3-4 inhalations and exhalations.
• Taking the hoop in your hands, you need to stand up straight, put your feet shoulder-width apart and straighten your back.
• The abdominal muscles need to be tensed as much as possible and perform circular movements with the waist. A large amplitude can lead to spinal injury, so movements should be short and smooth.
• While performing the exercise, you need to breathe deeply and steadily, saturating the blood with oxygen necessary for burning fat.
• To minimize the appearance of bruises, it is necessary to choose thick clothing for exercise that fits snugly around the waist.
• The first lessons should not exceed 5 minutes. It is necessary to increase training time as your physical fitness improves. The ideal time for a fat-burning workout is 30-40 minutes.

The comfort of training and the possibility of negative consequences depend on the right choice. An untrained person should choose a simple aluminum or plastic hoop, the weight of which does not exceed 1.5 kg. The minimum cost of such a model is 300 rubles.

Expander

Exercise machines for weight loss at home can be used for different muscle groups. The use of a simple butterfly expander can provide a forceful load on the abdominal and side muscles. It is a rigid spring design with two semicircular arms covered with a soft rubberized material. This simple device strengthens the muscles of the entire body in a short time.

To lose weight in the abdomen and sides, you should perform the following exercises:

1. Sit on the floor and lean back at an angle of 45 degrees, leaning on your hands. Place your feet on the wing of the expander, performing an up and down movement. Beginners do 2-3 sets of 30-40 repetitions.
2. Lie on the floor and place one wing of the expander between your legs bent at a right angle. Hold the second wing in your hands. Slowly raise your legs, squeezing the spring. Perform 2-3 series of 20-30 times.
3. Place the exercise machine on the floor, opening away from you. Lie on your side, leaning your shoulder against it. Press on the wing, straining the rectus and oblique abdominal muscles.

The cost of a simple simulator is 350-750 rubles.

Dumbbells

Dumbbells are a simple device for strength training, helping not only to lose weight around the waist, but also to tighten muscles. In order to lose weight and not pump over muscles, you should exercise with devices whose weight does not exceed 1.5-2 kg. The set of exercises must be performed in the morning, performing 15-20 repetitions for each 4 sets.

Daily training consists of the following exercises:

1. Stretch your arms with dumbbells along your body. Perform side bends, bending as low as possible.

2. Place your feet shoulder-width apart and tighten your abdominal muscles. Extend your hand from the dumbbells to the side and reach for it to your side. Return to the starting position and repeat the movement in the other direction.
3. Sit on the floor and bend your knees. Tilt your body back 45 degrees, placing your hands with dumbbells in front of your chest. Perform body turns, twisting the oblique abdominal muscles.

When choosing dumbbells, it is better to give preference to set ones, as they allow you to change the weight and change the load without buying a new device each time.

Fitball

Fitball is a large ball designed to reduce stress on the spine. It is used to strengthen the abdominal and back muscles, while simultaneously developing the vestibular apparatus and coordination of movements.

Exercises for losing weight on the stomach and sides are as follows:

1. Lie down on the exercise ball and find your balance point. Place your hands behind your head, while you need to monitor the position of your neck and stretch your chin up. From this position, do straight lifts and twists. Beginners need to perform 3 sets of 10-15 times.

2. Lie sideways on the ball, placing your feet on a hard surface. Stretch your body in a line and clasp your hands behind your head. Raise your body up and down. You need to do 3 sets of 10 times on each side.
3. Lie down and hold the ball between your feet. Raise your legs and move the ball into your outstretched arms. Lower the projectile behind your head. Repeat the sequence of movements in the opposite direction. The exercise is performed 3 sets of 10 times.

Fitball is an affordable exercise machine, the cost of which is on average 700-800 rubles.

Disc "Grace"

The disc is a simple device for shaping a thin waist and losing weight in the sides. It is a roller with two flat surfaces. They stand on one of them and perform twisting.

Some disc models are equipped with expanders, which provide additional load on the shoulder girdle. The effectiveness of a 30-minute workout is equal to 200-300 calories burned. The cost of the disc varies from 400 to 1000 rubles.

Ab roller

A simple device for training the abdominal muscles is a wheel that is attached to the middle of a metal tube. Its simplicity is quite deceptive, since most of the exercises require good physical fitness.

The following exercises are suitable for beginners:

1. Straight-arm plank with roller.
2. Direct rolls from the knees. You need to kneel down and hold the roller in your palms. Place the exercise machine on the floor and extend your arms straight, lowering your body as low as possible. Smoothly return to the starting position. Try to complete 10-15 repetitions.
3. The starting position is the same as in the previous version, but the rolls are performed to the side. You can perform alternating rolls in different directions, or perform them sequentially for each side. The number of repetitions is 10-15 on each side.

The average cost of a video is 500-600 rubles.

General rules

In order to start exercising now, you don’t have to buy a gym membership and work out individually with a trainer. All exercises can be done at home.

To do this, you can use the floor and the most ordinary pillow as a home abdominal exercise machine, no matter how strange it may sound. By doing basic exercises, you will strengthen your abdominal muscles.

It is very important to drink plenty of fluids. Water will nourish the cells and constantly replenish the water-salt balance of your body; excess calories will also be burned with water, therefore, muscles will be worked out more effectively.

Follow the correct diet, eat food strictly 1.5-2 hours before the start of training.

Train correctly, pay attention to certain parts in each workout and then you will be able to pump up your abs evenly.

The best exercise machines for losing weight in the abdomen and sides for training in the gym

Exercise machines for losing weight in the abdomen and sides, which are used at home, do not always give the desired results. To achieve the desired shape, you can start visiting a gym with professional equipment.

The advantage of visiting specialized institutions is the opportunity to consult with a professional trainer who can give recommendations on the selection of suitable exercise equipment and the amount of load.

What exercise machines remove the stomach and sides

Exercise machines for losing weight on the abdomen and sides in the gym are divided into cardio and strength units.

The mechanisms that provide cardiac exercise include the following simulators:

• a stepper that allows you to adjust the load level and lifting angle;
• an exercise bike with different degrees of resistance and a built-in sports computer;
• a rowing simulator that provides a complex load on the body;

• treadmill with adjustable inclination angle, speed and the ability to count calories burned.

On average, a cardio workout lasts 40-60 minutes. up to 500-700 calories are spent.

Strength training machines for the abdominal and side muscles

The following strength training equipment is located in modern gyms:

• An abdominal bench is a horizontal surface with a slight slope, on one side of which there is a fastening for the lower extremities. It is designed to pump up the abdominal and back muscles.
• Block exercise machines are a structure with attachments for limbs and a system of additional weights. The set of exercises and load is selected by the trainer in accordance with the client’s level of training and goals.
• Rider Rider is a machine that combines the functions of rowing, lower press and upper row. It provides stress on the abs, back, upper and lower limbs.

A set of exercises in the gym

You can remove belly and sides in the gym using the following complex.

• Cardio training lasting 30 minutes. It allows you to prepare your body for strength training and start the fat burning process.
• Hanging leg raises performed to work the lower abs.
• Twisting on an inclined board.
• Crunches on a block machine.

• Leg raises on a straight horizontal bench.
• Stretching.

Reviews

In order to start training successfully, you need motivation, patience, and a suitable simulator.

We advise you not to rush into purchasing it; before you buy anything, look at people's reviews about this exercise machine.

As practice shows, public opinion plays a significant role in this matter.

Also, go to the gym and consult with a competent specialist in this matter, who will not only advise you on what kind of exercise machine you need for the abdominal press and give useful advice on purchasing the exercise machine, but also give you the right instructions.

Rating of the best professional simulators, prices

The modern sports goods market provides a large selection of professional equipment for gyms. Some of the most popular models are the following units.

Exercise machines are assistants in the difficult process of losing weight. To achieve a positive effect in the abdomen and sides, you can exercise both at home and in the gym. Results can be achieved by working hard and adjusting your nutrition system.

Article design: Mila Friedan

Bench

There is a bench in almost every gym, and exercises on it bear fruit.

There are several designs for this simulator - they are adjustable, which you can customize for yourself, and standard ones.