Exercises to lose weight and sides at home

The muscles of the abdomen and sides belong to the muscles that form a corset.Consequently, their work involves many interconnected muscles which are located upside down and extend through the buttocks in the front and inside the hips. Make changes to the lifestyle and perform exercises for the weight loss of the abdomen and the sides at home to get the figure of your dreams.

Abdomen weight loss strategy and sides

Fat on the stomach looks aesthetically ugly.In addition, it can influence your health in general, if you do not restrict its growth.A sedentary lifestyle is one of the main reasons for the appearance of the abdomen.The absence of regular exercises and low physical activity, associated with supercharging, leads to the deposit of fat around size.Even in the absence of excess weight, poor posture and weak muscles in this area cause fat accumulation on the stomach and sides.All you have to do is tone the muscles to get a thin waist.If you think only a diet will help you burn fat on your stomach, you are wrong.The diet contributes to total weight loss, but cannot affect the stomach and the punctual sides.Power exercises with low intensity offer an increased rate of metabolism and allow you to burn calories at a faster rate.You will get a greater effect of exercises to lose weight if you follow these tips:

• Make the waist movements, the hips must be motionless.
• Keep the press muscles throughout the exercise.
• Breathe deeply - this improves the press muscles and protects the lower back.

Exercises must use a large amount of muscles and spend a lot of energy to ensure intensive calorie burn.Here, high intensity training and burning fats will come to the rescue.The success of 80% depends on the use of healthy foods.Observe a balanced diet with an adequate quantity of macro and micronutrients.Eat food cooked at home and go through fast food and ready food.If you follow a healthy diet with regular training for 30 to 45 minutes 4 to 5 days a week, the weight will gradually decrease and melt the fats and sides.

The most effective exercises for the abdomen and the sides

You must offer an opportunity to your unaccustomed body to the same training.To do this, sometimes switch between exercises:

• Right twist, reversed and side, including on the ball;
• weigh squats;
• slopes with dumbbells;
• Twins and Step-Aerobics elements.

For a 15 -minute warm -up before each training, the race, the jump rope or the bike are perfect.

Direct twist elongated on the back.

Nothing will burn fats on the stomach faster than twist.This exercise has many variations.Do not hold your breath during performance.Repeat 2-3 approaches 10 times.Fold your knees and place your feet on the floor or lift your feet at right angles.Keep your hands folded on your chest - So you will avoid excessive pressure on the neck muscles.

Tighten the press muscles and exhale the body at the expiration.Excluding shortness of breath, go down to the ground.A similar initial position, but when you lift the body, tilt the left shoulder on the right side, while holding the right side of the soil lying on the ground.Then make this movement in the other direction.You can simultaneously lower your knees to the ground in the opposite direction - this focuses on the movement on the side muscles.From the initial position, the exercise is done by the legs, not the shoulders.Build the press muscles and do not use the impulse to swing your legs.The feet in this case are on the ground and the Fitball supports the lower back, the shoulders are in weight.From this position, you can perform a right and lateral torsion.You should not sit completely when you lift the case, lift the body at an angle of 30 to 40 degrees - this will protect the back from damage.All movements are carried out slowly.

bridge

This exercise actively implies the muscles of the abdomen and the buttocks.He also has several varieties of the initial at an advanced level.Make 10 to 12 repetitions in 2 approaches.Make sure there is no deviation at the rear when you lift the buttocks.It is made from a lying position on the back with folded knees, the feet are held on the ground.On the expiration, lift the buttocks, tighten the press muscles.Cabin at the top and sinks slowly to the ground.The advanced version assumes that you will maintain the balance with a leg support while the second is stretched to the ceiling.In this case, the exercise is complicated by adding weight.Put a pancake on the belly of the bar or fix the bar on the hips.

The vacuum of the abdomen

This exercise is also known as transversal and transversal-abdominal vacuum.Vacuum exercises for the abdominal muscles put more emphasis on breathing and not on the increase in heart rate.They must be done on an empty stomach.

• The vacuum of the abdomen of a four -legged position.During expiration, tighten the abdominal muscles and keep them in this position for 15-30 seconds.
• Make different options for this seated or lie exercise.

Planck

This exercise leads to muscles of the abdomen, hips and lower back.Use different bar options to pump all body muscles.Try to hold back evenly and do not sag in the shoulder belt.Stay in the position that possible.Little by little, increase this time and go to the execution of the bar on the tense hands.In the advanced version of this exercise, you can raise an arm or a leg on the ground.Hold your hips on the ground, in a complicated version, lift a leg - it will work the muscles and hips.

• The inverted bar is similar to the bridge, only with the support not to the shoulders, but to the elbows or to the palms.
• The bar on the ball.

Roll on the ball so that he supports his legs and the hands were located on the floor under the belt of the shoulder.The unstable position of the legs on the ball includes additional muscles of stabilizers.

Breathing exercises to reduce size and sides

Apply breathing exercises to remove the stomach and sides.

There are 2 types of equipment.Bodyflex, Occisis is effective in obtaining a flat abdomen.In the first version, technology involves oxygen flow to fat -combustion places.To do this, on an empty stomach, exercises are made, during which special attention is paid to breathing.The expiration here is replaced by a deep breathing, then a clear expiration, holding breathing.Exercises are carried out during the detention of the breathing.It takes up to 10 seconds, which helps driving fats.Bodyflex classes last 15 minutes, during which effective exercises for weight loss of the abdomen and sides are carried out:

Heating the width of the shoulders, leaning slightly, the body leans a little forward, the palms rest slightly above the knees.Start breathing deeply, with an effort to push the air until the lungs are completely released, breathe your nose quickly with complete inflation of the abdomen.Exhaust the air with your mouth, pull your stomach, stop your breath for 10 seconds.Repeat the complex.

• Put your feet on the shoulder-light, fold your knees, your palms, put a little above the cups of the knee, do a breathing exercise.At the bottom of the left hand, put the elbow on the left knee, lift the right leg with an elongated toe without tearing the foot.Lift your right hand on the head, keep the feeling of muscle stretch on the side.Make a cycle of 5 repetitions, change your hand.
• Sit on the floor, throw your leg to the other, bend.With your right hand, take the opposite knee, throw your left hand behind your back.Make a breathing exercise, pull the left knee over yourself more so that the body runs, the tension at the waist is felt.Look back to stretch the waist, the outside side of the thigh.Take 5 repetitions, change the sides.

When you use the OCCISIS system, there is no sharp exhaustion, instead of their short breath.Appropriate technique: 1 deep breathing, 3 short breaths, deep exhalation, 3 light exhales.You can repeat effective technology up to 30 times after eating.This technique stimulates oblique abdominal muscles, an abdominal press, which is reduced in a quarter of an hour to 250 times.This helps get rid of oily and ugly folds, makes the stomach flat.

Invoice the weight loss of the abdomen and sides

When you want to lose weight, you should periodically (up to 4 times a week) perform intense training, engage in effective exercises daily.The following exercises can be included in gymnastics:

Lying on your back, straightening your hands, put your hands back on the ground.Slowly get your feet with combined heels from the abdomen, quickly straighten your legs.

• Lying on your back, fold your knees, do not tear your heels, hands at the back of your head with diluted elbows.Exhale, lift the body to the knees, lie down with stretched arms along the body, move your legs until the fingers touch the carpet above the head.Go back to the IP, lift your legs up to 20 cm, keep for 10 seconds.
• Sit up, holding your back straight, hands with hips, filter the press muscles, gently lying in accordance with the angle of 90 degrees between the body and the straight legs.
• Shallow squats with a load - sit down slowly on an imaginary chair, linger in a position, straighten up.For a complication, you can squat on one leg, twist the hoop.

How do exercises affect the weight loss of the abdomen and sides

Regular implementation of several physical exercises - it sometimes becomes a test so that many people lose weight.Indeed, everyone cannot force themselves to pay attention to sports daily, and therefore most decide that appropriate nutrition will suffice.However, these are precisely problematic areas such as the stomach and the sides are very difficult to put in order only by a calorie deficiency.By the way, how to create a calorie deficit read here.Volumes, of course, will decrease, but the stomach will still not be flat.For the belly to be flat, it is necessary to have tonic abdominal muscles.If they are weak, then the stomach will always swell, forming a ugly silhouette line.Well, you can tighten the abdominal muscles in a single way - effective exercises for the weight loss of the abdomen and the sides.In addition, physical activity, of course, helps to lose weight faster.

5 exercises to lose weight and sides

First, let's talk about the sides.There are a number of simple but effective exercises that help reduce the sides and tighten the abdominal muscles.Consider 5 exercises for the weight loss of the abdomen and sides which are guaranteed to tighten the figure.The first three of the presented are directed to the sides and simply help get rid of unnecessary bunches in this area.These exercises will be sufficient to get rid of the surpluses, but at the same time not swinging the oblique muscles of the press, which is responsible for an increase in the size of the size.The other two help tighten the press and reach a flat abdomen.

• 1 slopes.Starting position - The legs become the width of the shoulders, the hands are bent with the elbows, hold the belt.Alternatively, we look at the sides, while pulling a hand towards the inclination.If we look to the right, then the left hand stretches and vice versa.Repeat 30 times.This exercise is very simple, but quite effective.You have to do two or three approaches, you can repeat every day.
• 2 laps of the case.Starting position - The legs become the width of the shoulders, hold our hands at the chest, enclose the brushes in the lock.We go back, trying to completely turn the torso, legs and pelvis are left motionless.We make 20 or two approaches 20 or three times.
• 3 Twist.Starting position - We lie on our backs, hold our hands behind your head, the feet are held on the ground, the legs are folded with the knees.We raise the body to the knees, make a turn, come back to the starting position.We repeat 10 times in each direction.One or two approaches will be sufficient.
• 4 rise of the body.There are two variations in this exercise.The first aims to strengthen the upper press, and the second allows you to determine the lower press well.So, we go to the ground, bend our legs with your knees, rest on the ground on the feet, hold our hands behind the head.We will tear the shoulder blades from the ground, we stretch towards the chin, do not completely lift the body, take the initial position.We perform two or three approaches 12-15 times.In the second variation, we do the same, only we completely lift the business, attracting the chest to the knees.
• 5 raise your legs.We go on the ground, we rest on the ground with our hands, keep them along the body, support the lower back towards the ground.We raise the legs perpendicular to the body and slowly lower, keep 1-2 seconds to about 5 to 10 cm from the ground and note again.We repeat the exercise 15 to 20 times, make two or three approaches.

Effective press exercises

It is difficult to reach the perfection of the figure, especially in an area as "complex" as the stomach and size.To maintain the weight, to preserve a fine waist, a flat stomach aged 40 and more time becomes a real problem.But nothing is impossible.Effective exercises offered by the experienced Gay Gasper fitness instructor are guaranteed to obtain a thin size and a flat stomach.Gay Gasper called it - the "Ben Press for Dummies" complex.For each exercise, it is also offered, a more complicated modification for an advanced level or vice versa, a light version, if at the first stage, it is difficult to cope even at the basic level.You don't need special equipment or shells, you only need a carpet.Therefore, the complex for a Gay Hasper flat abdomen is ideal for homework.Gay Gasper recommends combining press exercises with aerobic and balanced nutrition, because a single swing of the press is not sufficient for a flat abdomen.It is impossible to burn fat only in a specific area, so you will not receive a flat stomach without aerobic loads and a balanced diet, and even a pumped abdominal press will hide a layer of subcutaneous fat.By filling out these recommendations, after 2 to 3 months, you are guaranteed to obtain a fine waist and a flat and beautiful belly.Yes, unfortunately, this process is not fast.But you can see the first motivation translates in two weeks, if you practice every two days.