When playing sports, many girls pursue the goal of getting rid of unsightly sides in the abdominal area and making their waist slender, thin and feminine. Diet is not always enough to cope with this - we know that we cannot do without sports. All kinds of exercise machines for losing weight in the abdomen and sides will help increase the effectiveness of your training. Some of them are only available in the gym, while others can be successfully used at home (find out the best ones for home in the article). The main thing is to understand which of them are right for you.
How to quickly lose weight in the waist and stomach
Exercise machines for losing weight on the abdomen and sides
Modern manufacturers offer us a variety of exercise machines to remove the stomach and sides. To make the right choice, study the range and understand what will suit you. Not all equipment designed for the gym can be used at home. You also need to know that exercise machines are divided into strength and cardio.
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Cardio equipment is aimed at burning fat, losing weight quickly, and strengthening the heart. They create stress on each muscle group. Strength training equipment is aimed at developing and strengthening the area being worked on, gaining relief and increasing muscle mass.
In training, it is advisable to combine both exercise options - it is in combination that they give maximum results. As for exercise machines for losing weight on the sides, you need to consider each of the groups separately.
Fitball
This device is a large ball. Initially, it was used exclusively to eliminate back problems. It helped to recover from injuries, strengthen back muscles, and improve posture. Fitball exercises are very popular today. As it turned out, they allow you to lose weight, improve your figure and also have a lot of advantages. The undoubted advantages of fitball include:
- increasing endurance and muscle strength
- training the vestibular system and improving coordination
- strengthening abdominal muscles
- warming up joints, stretching muscles, increasing flexibility
- unloading of the spinal column
- improvement of metabolism
- improving blood supply to all parts of the body and internal organs
- improving the functioning of the nervous system
The ball doesn't take up much space. You can practice it at home. It is not expensive compared to other simulators. Easily transported from place to place. In general, there are only advantages. An hour of exercise on a fitball allows you to burn 300 calories. How to practice on it correctly, read the article exercises on the ball.
Cardio equipment for losing weight in the abdomen and sides
When it comes to the question of which exercise equipment will remove your belly and sides, you need to consider cardio equipment, without which you are unlikely to be able to lose weight. Burning fat is their main task.
Stepper
When practicing on a stepper, we imitate the movement of stairs, thanks to which many muscles work. Find out more about the stepper here. You can strengthen your abs, work your thighs, calves and buttocks, and burn quite a lot of calories. Half an hour of training on such a simulator will help you get rid of about 270 kcal . One of the advantages of steppers is their affordable price and compact size, which makes them a great choice for home use.
We recommend that you read: exercises on a stepper for weight loss
Exercise bike
The exercise bike is great for working out your abs, buttocks and thighs. One of its advantages is that thanks to the sitting position, the knees do not receive unnecessary stress. At first it is recommended to practice for twenty minutes, and then gradually increase this duration, bringing it to an hour. To achieve maximum weight loss results, you can get up from your seat and pedal while standing.
Rowing machine
A very compact and affordable simulator, which, as the name implies, imitates movements similar to rowing. In the process of working with it, all muscle groups are tensed, and an hour of such medium-intensity training helps burn up to 550 kcal. At first, it is recommended to practice briefly - for five minutes, and increase this time over time. For those who want to improve their figure, this exercise machine can become an indispensable assistant.
Elliptical trainer
A great option for a comprehensive workout. It involves simulating sports or ski walking, thanks to which all muscles are used. The exercise machine is useful not only for losing weight, but also for developing joints.
Treadmill
One of the most popular exercise machines in any fitness center. Many people buy treadmills for home, but this requires a lot of space. You can regulate the load on the treadmill in two ways: by changing the speed or adjusting the degree of inclination. Read all about the benefits of a treadmill for weight loss, the rules for exercising on it, here.
It is not recommended to exercise on cardio equipment for more than an hour, but short workouts are not suitable for burning fat. It is recommended to start with a walking step on the track, which will give you the opportunity to smoothly stretch your muscles and prepare them for the upcoming loads. You should do cardio exercises about three times a week. While exercising, monitor your heart rate. Subtract your age from the number 220 - you will get the upper limit of your heart rate. During cardio training, the heart rate should be about 60-70% of the obtained value.
Losing weight on an exercise bike
Of course, outdoor cycling is no match for an exercise bike. But it’s not always possible to ride on the street. And the weather is not always conducive to this. And if you ride only once a week on weekends, there will be no weight loss. Therefore, regular exercise on an exercise bike will be much more effective.
There are two types of simulators - horizontal and vertical. The projectile does not have wheels, but it does have pedals. A vertical exercise machine allows you to lose weight and strengthen your calf muscles. But for the waist it is better to choose a horizontal option. Additional information can be found in the article losing weight on an exercise bike.
ARTICLES ON THE TOPIC:
- How to choose an inexpensive rowing machine for your home and how to exercise to lose weight
- Tips on how to properly run on a treadmill to lose weight
- What to choose for losing weight at home, a treadmill or an exercise bike - detailed...
Despite the fact that the load is mainly on the legs and hips. An exercise bike is a good prevention of osteochondrosis. Plus, it reduces the likelihood of developing neuralgia and radiculitis.
Today, these exercise machines have many useful features. They are equipped with displays that show how many kilometers you have driven and at what speed. They will show you how many calories you burned and what your heart rate is, and other parameters.
By the way, a very important parameter when choosing a projectile is automatic resistance adjustment. This simulator can be much more compact than an ellipsoid or treadmill.
High-quality models that will allow you to practice effectively will cost about 1000 USD. This is the best option for home. Also read - what to choose for your home - a treadmill or an exercise bike. Analysis with feedback.
Strength training equipment for losing weight on the abdomen and sides
Various strength training equipment will help you get rid of your belly and sides in the gym. You should not think that those whose goal is to lose weight have no use for them - this is fundamentally not true, because the muscles must be strong and in good shape - then the processes of fat burning will proceed faster, and the appearance of the body will be much more aesthetically pleasing. Let's look at the most popular devices from this category.
Hula Hup
This is an ideal option for those who want to get rid of the sides and “shape” the waist. The hula hoop is very comfortable, as you can spin it while listening to music, watching a movie, or even taking it with you on a trip. That is why these are very popular home exercise machines for losing weight on the stomach and sides. There are different hoops from the simplest to weighted ones equipped with massage balls. By massaging the problem area, the hula hoop promotes active fat burning and fights cellulite. It is recommended to spin it for at least 15 minutes a day - this will help you stay in shape.
Fitball
This huge ball is an excellent device for both strength and aerobic training. It can be used for abdominal pumping, push-ups, stretching, and so on. One of its advantages is that using it makes activities more fun and enjoyable. By jumping on a fitball, we seriously load the abs and actively lose weight. In fact, there are whole sets of exercises with this wonderful device, which are aimed at a variety of goals. Choose what is right for you and practice with benefit and pleasure.
Disc "Grace"
It is a rotating circle on which you need to stand and spin in different directions. When twisting the torso, the muscles tense, and it is the sides that actively go away. It is recommended to practice for at least 15-20 minutes . If you want to create a power load, choose a disk equipped with expanders. It perfectly helps to work both the abdominal muscles and the shoulder girdle.
Ab roller
Another simple exercise machine designed specifically for working the abdomen. You need to hold it with both hands and roll it along the floor in a plank position. At first glance it seems that everything is simple, but in fact the muscles work very, very actively during such an activity.
Abdominal bench
When choosing which exercise machine will help you remove your stomach and sides, do not forget to exercise on a bench designed specifically for this. It consists of a flat surface equipped with a foot mount. There are more complicated variations where the torso is twisted. They work out the stomach and back as much as possible. Thanks to regular exercise, you can tighten your figure and reduce your sides. It is better to start with simpler exercises and gradually increase their complexity.
Block simulator
It is a metal structure that allows you to perform exercises with lifting weights and adjust the degree of severity. There is a special handle or rope for the hands. The exercise machine effectively works the back and abdomen, and helps fight the sides . It is recommended to perform the exercises in several approaches with a break of about five minutes.
AB Circle Pro Trainer
Exercises on this machine involve twisting your torso in different directions while kneeling. There is nothing complicated about them, but the effect is wonderful.
As we have already said, it is recommended to combine strength and cardio equipment. If you have excess fat and only lift weights, you may gain muscle, but it won't be visible underneath the fat. In addition, the waist may increase in volume even more.
TOP 10 best abdominal exercise machines
Xiaomi 7th automatic smart wheel
Review: Looking for the best ab wheel? Here it is.
Unlike a traditional wheel where you place your hands on the handles, this roller can be used with your arms and legs for more variety and to target your muscles in a different way.
Secure foot stirrups allow you to ride the wheel in a prone position, bringing your knees to your chest and back again, working your lower, middle and upper abs.
pros
- Large robust wheel with serious traction.
- Comfortable foam handles.
Minuses
- Does not include a workout guide or DVD.
This is the best ab exercise machine that you can use with both arms and legs and it is also the most functional wheel.
Oriqinal SKYFIT SF-NIK-STP platform
Review: This platform is great for any home gym, from beginner setups to an advanced athlete's gym.
This machine can replace the ab roller and do much more. In addition, it is safe and durable to use, unlike a wheel.
I use my capable rollers to do mountain climbers, ab rolls, planks, reverse crunches, side lunges, push-ups and more.
This platform has 4 wheels and provides a stabilized base for each arm (or leg). The trainer is durable, not flimsy and cheap.
The platform has a solid rubber stainless steel cover.
pros
- Gymnastic equipment.
- Lots of challenging use cases for advanced athletes.
- Easy enough for beginners.
- Rugged, Heavy Duty Platforms
This machine has excellent build quality and is ideal for body weight support and gymnastics. It is challenging enough for advanced athletes, but also easy enough for beginners.
Absolute Champion Absolute Back Bench
You can use this bench for a wide variety of core abdominal exercises, including drop squats, reverse squats, and knee raises.
Many other exercises can be done on this bench to tone your back and glutes, making this model versatile and useful for your home gym.
pros
- User weight capacity 200 kg
- Three reduction positions.
- High quality and durability of equipment.
Minuses
- Large, takes up some floor space in your home gym.
Multifunctional trainer Inspire Fitness Ab Bench
Review: You will be proud to own this durable, high quality ab bench for your home gym. It works for people of all sizes and allows you to tone your abs without straining your back and neck like traditional squats.
The highlight of this machine, besides its amazing quality, is that you can add weight plates on the peg at the back to add resistance.
pros
- Professional quality at the price of a home gym.
- Hinge uses bearings for a level base
- Easy to assemble
- Weight plates can be added for additional resistance.
Minuses
- Expensive, but luxurious, option for abs.
This is a strong and solid ab bench that can accommodate additional weight plates.
If you're thinking about adding a sitting bench to your home gym, this is a great investment.
Universal exercise machine BRADEX VanderKor Smart
Review: This is a simple, compact ab machine that almost anyone can use. It guides you through 6 key core exercises including squats and push-ups, which is a great help for the untrained person or those who carry a lot of weight.
This machine can also be used for a light cardio workout. You can sit in a chair while pressing down on the handrails and using the machine as a stepping device.
pros
- 6 exercises, plus cardio.
- Ideal for those who are heavy.
- Compact, foldable, great for small spaces.
Minuses
- Not enough resistance or intensity for a hard workout.
This is the best ab machine for beginners and those who have a lot of weight. This machine is great for abs, strengthening and light cardio.
Marcy Roman Adjustable Bench
Review: This Marcy Roman hyperextension bench will work your abs, back, glutes, and hamstrings, making it a multi-tasker and a worthy investment for your home gym.
My favorite thing about it, besides how many exercises you can do, is that it allows you to do squats without killing your back, tailbone, and neck. This allows you to focus strictly on your abdominal muscles and not strain your neck.
You can also use it for oblique movements with a simple twist while sitting. You can use it for side squats and weighted squats. This is the best ab machine for home use for experienced athletes.
pros
- Weight capacity 200 kg.
- Height-adjustable footrest.
- Auxiliary handles on each side of the rear panel.
- Compact, compared to other models
This is a great tool for advanced athletes to sculpt and define all the major muscles. Plus it works your glutes, back and hamstrings too!
Pexmor Yoga Half Ball Balance Trainer
Review: This platform allows you to really develop your stabilizing muscles because it forces you to engage those muscles to maintain your balance. You can use this half ball for squats, balance and more.
And it's not just for abs! Try it on squats, lateral lunges, hip thrusters and planks and you'll see that it can provide a complete body workout.
pros
- Weight capacity 250kg
- A full body workout is possible with this balance platform
- Includes a foot pump and two resistance bands for arm training.
- Inexpensive alternative to an exercise ball
Minuses
- The spikes on this ball could be softer, they are too hard.
Affordable Bosu ball for your home gym.
Abdominal trainer Sport Elite AB Coaster (SE-9105)
Review: I love this machine for so many reasons. It's affordable, offers resistance training and cardio, works all major muscle groups, and fits under the bed when you're done working out.
This is a great abdominal trainer. You can use it for squats, leg raises, and oblique twists.
pros
- Increase your resistance with resistance bands.
- Folding and compact design, fits under the bed.
- Physical exercise and strength training for the whole body.
Vibration exercise machines for losing weight on the abdomen and sides
Vibrating massagers or vibration exercise machines for losing weight on the abdomen and sides are now popular. They have gained popularity due to the fact that they promise excellent results with a minimum of effort. But is everything really that good?
Vibration machines provide a massage effect, which improves blood circulation and accelerates fat burning processes. This also leads to the cleansing of body cells from toxins and various waste products and stimulation of the lymphatic system, which removes excess fluid. Thanks to this, the use of such simulators really produces results. But keep in mind that on their own they are not able to break down fat - they can complement your other efforts, but using them alone will not help you lose weight.
Which exercise equipment to choose for losing weight on your sides and abdomen is up to you to decide. Of course, if you work out at home, you have less choice than in the gym, but, nevertheless, it is possible to organize full-fledged effective training. Read how to choose a home exercise machine here. Remember that the key to success is to combine strength and cardio exercise. As for the newfangled vibrating massagers, they can be used as an addition to your program.
Alternative equipment
If you don’t like a bulky exercise machine, then lose weight with the help of classic devices that remove inches from your waist no worse than expensive devices.
Jump rope
A jump rope is the best home helper for losing extra pounds. Jumping rope involves all muscle groups , these activities remove the sides in a matter of weeks (and the result will appear in just seven days). Additionally, there are many different jumping rope techniques that you might be interested in trying out.
Spinning disk
Twisting movements are performed on the disc , which train the abdominal muscles and remove excess fat. It’s more fun to exercise on such a simulator while listening to your favorite music.
Hula Hup
The difficulty of the workout depends on the weight of the hoop and its diameter. Beginners purchase a lightweight specimen with a large diameter. The hula hoop not only makes it possible to remove everything unnecessary on the way to a beautiful waist, but also massages the organs, tightens the skin of the abdomen, making it elastic .
Gymnastic ball
A gymnastic ball (fitball) is a universal round or oval exercise machine, 55-75 cm in diameter. Made of durable synthetic material, can withstand loads of up to 150 kg.
Exercises with a fitball strengthen the muscles of the back and legs, straighten posture, burn excess fat, improve coordination of movements, and make the body flexible. Gymnastic balls come in different colors, so exercising with a fitball is always fun and interesting.
There are enough methods and exercise machines that remove fat from the abdomen and sides. You need to add willpower, decent motivation, and then your dreams of a beautiful silhouette will come true!
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
How to remove excess fat from the waist and hips of a girl in the gym: basic rules
If you don’t know how to get rid of your belly and sides in the gym, then first you need to understand how the weight loss process works. The female body is designed in such a way that fat settles on the waist, buttocks, and thighs. The problem is that you won’t be able to get rid of it locally, since this process is controlled by hormones that travel throughout the body. Therefore, girls who work hard to pump up their abs are wasting their time. During sports, excess calories are removed evenly from the entire body, and from the stomach - last. The only way to lose weight in a specific area is through liposuction.
You should also not hope that you can lose weight quickly. Think of this process as a complex, multi-step metabolic adjustment that will allow the body to produce more testosterone and growth hormone, which are responsible for burning fat. To do this, it is important to choose effective exercises, as well as gradually increase the level of physical activity. Train your body to work in a new mode. Only with this approach will you notice a positive effect and rapid weight loss.
To lose weight in the stomach and sides, you need to follow these recommendations:
- diet. Starting to lose weight means switching to proper nutrition. Follow the recommended proportions of proteins, carbohydrates, fats. A nutritionist or online calculators will help you calculate your daily dose. Avoid unhealthy, high-calorie foods that contain simple carbohydrates and saturated fats;
Important! Before visiting the gym, it is recommended to consult a doctor to find out the real reasons for weight gain. After all, it is important to influence the root cause (poor nutrition, endocrine disorders, lack of certain minerals, etc.).
- visiting the gym. The second important condition is the choice of the most effective physical activity for losing weight. A woman must decide on a training method that suits her, for example, circuit training, cardio, strength training. It is also worth choosing effective exercises;
- create an effective sports complex. Complete the program with effective exercises to develop your abdominal muscles.
To achieve success, you need to follow the technique of performing fitness elements, and after mastering it, increase the load. It is important to exercise regularly and give the body time to recover. You should also give up bad habits and avoid stress. You need to prepare yourself in advance for long-term work, because losing weight in the abdomen and waist area will take more than one week. The first results will be noticeable in a month, but they will not be pronounced.
