Weight loss exercises and sides at home

The muscles in the abdomen and sides belong to the muscles that form a corset.Therefore, their work includes many interconnected muscles that are upside down and lie across the buttocks in the front and inside the buttocks. Make some lifestyle changes and perform abdominal weight loss exercises and home sides to get the figure of your dreams.

Strategy for losing abdominal weight and sides

Fat in the stomach looks aesthetically ugly.Moreover, it can affect your health in general if you do not limit its growth.A sedentary lifestyle is one of the main reasons for abdominal appearance.The lack of regular exercise and low physical activity, coupled with overeating, leads to the deposition of fat around the waist.Even in the absence of excess weight, poor behavior and weak muscles in this area provoke the accumulation of fat in the stomach and sides.All you have to do is tone the muscles to get a thin waist.If you think that only one diet will help burn fat in your stomach, you are mistaken.The diet contributes to a total weight loss, but may not affect the stomach and sides in particular.Low -intensity energy exercises provide an increased metabolism rate and allow you to burn calories at a faster pace.You will get a greater effect from the weight loss exercises if you follow these tips:

• Make movements from the waist, the hips must be stationary.
• Keep the press muscles tense throughout the exercise.
• Take a deep breath - this increases the press muscles and protects the lower back.

Exercises should use a large amount of muscle and spend a lot of energy to ensure intensive calorie burning.Here, high intensity training and burnt fat will come to the rescue.Success with 80% depends on the use of healthy foods.Observe a balanced diet with an adequate amount of macro and micronutrients.Eat home -cooked food and spend with fast food and ready -made food.If you follow a healthy diet along with regular training for 30-45 minutes 4-5 days a week, the weight will gradually decrease, and melt fat and sides.

The most effective exercises for the abdomen and sides

You should offer an opportunity for your body that is not accustomed to the same training.To do this, sometimes go through the exercises:

• Straight, reverse and lateral slide, including in the ball;
• weigh meetings;
• slopes with dumbbells;
• Gemini and step-aerobic elements.

For a 15-minute heat before any training, jogging, jumping rope or bike are perfect.

Direct rotation lying on the back.

Nothing will make fat burn in the stomach faster than twisting.This exercise has many changes.Do not keep your breath when you perform.Repeat 2-3 access 10 times.Bend your knees and place your feet on the floor or raise your feet at a proper angle.Keep your hands folded in the chest - so you will avoid excessive pressure on the neck muscles.

Tighten the press muscles and remove the body into extraction.From the spirit, descend to the floor.A similar starting position, but when lifting the body, glue the left shoulder to the right side as you hold the right side of the floor lying on the floor.Then make this movement on the other side.You can simultaneously lower your knees on the floor in the opposite direction - this focuses on movement in the side muscles.From the starting position, the exercise is done by the feet, not the shoulders.Make the press muscles work and do not use the impulse from the swinging of the feet.The legs in this case are on the floor, and the fitball supports the lower back, the shoulders are in weight.From this position, you can perform straight and lateral twist.You do not have to sit completely when lifting the issue, raising your body at an angle of 30-40 degrees - this will protect the back from damage.All movements are performed slowly.

bridge

This exercise actively involves the abdominal muscles and buttocks.It also has several types from beginners to an advanced level.Make 10-12 repetitions in 2 approaches.Make sure there is no deviation in the back when raising the buttocks.It is performed from a position lying on the back with bent knees, the legs stand on the floor.In the extraction, lift the buttocks up, tighten the press muscles.Paise on top and dip slowly on the floor.The advanced version assumes that you will maintain balance with a support of the foot while the second is extended to the ceiling.In this case, the exercise is complicated by weight gain.Put a pancake in the stomach from the ribbon or adjust the ribbon on the hips.

Abdominal

This exercise is also known as a four-point vacuum, transverse-abdominal.Vacuum exercises for the abdominal muscles make a greater emphasis on breathing, and not in increased heart rate.They should be performed on an empty stomach.

• Abdominal vacuum from one position on all four sides.In extracting, tighten the abdominal muscles and hold them in this position for 15-30 seconds.
• Make different opportunities for this sedentary or lying exercise.

Planck

This exercise trains the muscles in the abdomen, hips and lower back.Use different strip options to pump all body muscles.Try to hold your back evenly and do not sit in the shoulder band.Keep it in position as you can.Gradually, grow this time and continue to execute the ribbon in the extended hands.In the advanced version of this exercise, you can raise an arm or foot on the floor.Keep your skewers on the floor, in a complex version, raise one leg up - this will make the muscles and side hips work hard.

• The reverse rod is similar to the bridge, only with the support not for the shoulders, but with the elbows or palms.
• The ribbon on the ball.

Roll in the ball so that he can support his legs, and the hands were located on the floor under the shoulder belt.The unstable position of the legs in the ball involves additional muscle of the stabilizers.

Breathing exercises to reduce the waist and sides

Apply respiratory exercises to remove the stomach and sides.

There are 2 types of equipment.Bodyflex, oxisia is effective to get a flat belly.In the first version, technology involves the flow of oxygen in the places of fat combustion.To do this, on an empty stomach, exercises are performed, during which special attention is paid to breathing.The extraction here is replaced by a deep breath, then a sharp extraction, holding the breath again.The exercises are performed while the breath is arrested.It takes up to 10 seconds, which helps to run the fat.Bodyflex classes last 15 minutes, during which effective exercises for loss of abdominal weight and sides are performed:

With the width of the shoulder warm feet away, bend slightly, the body bends slightly forward, the palms stand slightly above the knees.Begin to take a deep breath, with an attempt to push the air until the lungs are completely released, quickly breathe in the nose with a complete abdominal swelling.Extract the air tightly with your mouth, pull your stomach, stop your breath for 10 seconds.Repeat the complex.

• Put your feet -distant gig, bend your knees, palms, place a little over the knee cups, do a breathing exercise.Lower your left hand, place the elbow on the left knee, raise your right foot aside with an extended toe without taping your foot.Raise your right hand to your head, hold the muscle sensation that lies on the side.Make a cycle of 5 repetitions, change your hand.
• Sit on the floor, toss your foot to the other, bend it.With your right hand, discard the opposite knee, throw your left hand behind your back.Do a breathing exercise, pull the left knee over yourself plus up so that the body rotates, the tension at the waist is felt.Look back to stretch the waist, the outer side of the thigh.Keep 5 repetitions, change the sides.

When using the oxyt system, there is no sharp exhaustion, rather than short breathing.Proper technique: 1 deep breath, 3 short breaths, deep extracts, 3 light extracts.You can repeat effective technology up to 30 times after eating.This technique stimulates oblique abdominal muscles, a abdominal press, which decreases to a quarter of an hour to 250 times.This helps to get rid of fat, ugly folds, makes the stomach flat.

Charging for loss of abdominal weight and sides

When you want to lose weight, you have to periodically do (up to 4 times a week) intensive training, get involved in effective exercises every day.The following exercises can be included in gymnastics:

Lying on your back, straighten your hands, hand your hands to the floor.Slowly get your feet with combined belly soles, quickly run your feet.

• Lying on your back, bend your knees, do not paint your heels, hands on the back of your head with diluted elbows.Take out, lift your body to your knees, lie with arms lying along the body, move your feet until your fingers touch the carpet on the head.Return to IP, raise your legs up to 20 cm, keep 10 seconds.
• Sit down, holding your back straight, your hands on the hips, strain the press muscles, smoothly lie back in accordance with the angle of 90 degrees between the body and the right legs.
• Squats shallow with a load - slowly sit back in an imaginary chair, last in a position, direct it.For complications, you can collect on one foot, turn the stake.

How do exercises affect loss of abdominal weight and sides

Regular implementation of even some physical exercises - sometimes there is a test that many people lose weight.Indeed, not everyone can force themselves to pay attention to sports every day, and therefore most decides that the right food will be enough.However, it is precisely such problematic areas as the stomach and sides are very difficult to settle in order only through calorie deficiency.By the way, how to create a calorie deficit read here.The volumes, of course, will sit, but the stomach will not yet be flat.In order for the abdomen to be flat, it is necessary to have toned abdominal muscles.If they are weak, then the stomach will still swell, forming an ugly silhouette line.Well, you can tighten the abdominal muscles in just one way - effective exercises for losing abdominal weight and sides.In addition, physical activity, of course, helps to lose weight faster.

5 Weight Loss Exercises and Sides

First, let's talk about the parties.There are a number of simple but effective exercises that help lower the sides and tighten the abdominal muscles.Consider 5 abdominal weight loss exercises and sides that are guaranteed to strengthen the picture.The first three presented are directed to the sides and help simply and quickly get rid of unnecessary groups in the area.These exercises will be enough to get rid of the surpluses, but at the same time not swing the oblique press muscles, which is filled with an increase in waist volume.The other two help to strengthen the press and reach a flat belly.

• 1 slopes.Starting position - the legs become the width of the shoulders away, the hands are bent on the elbows, hold on the belt.Otherwise, we bow to the sides as we draw one hand to the tendency.If we rely on the right, then the left hand extends and vice versa.Repeat 30 times.This exercise is very simple but quite effective.You need to make two or three approaches, you can repeat daily.
• 2 curves of the matter.Starting position - the feet become shoulder width away, hold our hands at chest level, close the brushes in the lock.We go back, trying to fully turn the torso, feet and pelvis are left without movement.We do 20 or two approaches 20 or three times.
• 3 twisting.Starting position - we lie on your back, hold our hands behind the head, the legs stand on the floor, the legs are bent on the knees.We raise our body to our knees, make a twist, return to the starting position.We repeat 10 times in each direction.One or two approaches will be enough.
• 4 body uplift.There are two changes to this exercise.The first is intended to strengthen the upper press, and the second allows you to work well the lower press.So, we go to the floor, bend our legs to the knees, rest on the floor on the foot, hold our hands behind the head.We remove the shoulder blade from the floor, lies high on the chin, do not lift the body completely, take the starting position.We perform two or three approaches 12-15 times.In the second variation, we do the same, only we lift the issue completely, pulling the chest to the knees.
• 5 Growth of the feet.We lie on the floor, rest on the floor with our hands, hold them along the body, press the lower back on the floor.We raise our feet perpendicular to the body and slowly lower it, hold for 1-2 seconds about 5-10 cm from the floor and get up again.We repeat the exercise 15-20 times, we do two or three approaches.

Effective press exercises

It is difficult to achieve the perfection of the picture, especially in such a "complex" area as the stomach and waist.To maintain weight, to maintain a thin waist, a flat stomach aged 40+ years becomes a real problem.But nothing is impossible.Effective exercises proposed by experienced gasper fitness instructor are guaranteed to receive thin waist and flat stomach.Gay Gasper called it so - the "Ben Press for Dummies" complex.For each exercise, it is also proposed, a more complicated modification for an advanced level or vice versa, a slight version, if in the first phase it is difficult to cope with the basic level.You do not need special equipment or shells, you only need a rug.Therefore, the complex for a flat gas gay gas is ideal for homework.Gay Gasper recommends combining pressing exercises with aerobics and balanced nutrition, because only a rhythm of the press is not enough for a flat belly.It is impossible to burn fat only in a specific area, so you will not get a flat stomach without aerobic loads and a balanced diet, and even a pumped abdominal press will hide a layer of subcutaneous fat.By meeting these recommendations, after 2-3 months you are guaranteed to get a thin waist and a flat, beautiful belly.Yes, unfortunately, this process is not fast.But you can see the first motivational results in two weeks if you practice each other day.