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 involves many interconnected muscles that are located upside down and extend through the butt in the front and inside the hips. Make some lifestyle changes and do abdominal weight loss exercises at home to get your dream figure.

Abdominal and sides weight loss strategy

Stomach fats look aesthetically ugly.It can also affect your health as a whole if you do not limit its growth.A sedentary lifestyle is one of the main causes of abdomen.The lack of regular exercise and low physical activity, combined with overeating, leads to the deposition of fat around the waist.Even in the absence of excess weight, poor posture and weak muscles in this area cause the accumulation of fat 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 overall weight loss, but cannot affect the stomach and sides.Low intensity power exercises provide an increased rate of metabolism and allow you to burn calories at a faster rate.You will get a bigger effect than weight loss exercises if you follow these tips:

• Make movements from the waist, the hips should be stationary.
• Keep tension muscles throughout the exercise.
• Breathe deeply - it enhances the muscles of the press and protects the lower back.

Exercises should use a large amount of muscles and spend a lot of energy to provide intense calorie burning.Here, high -intensity workouts and fat burning will be saved.Success with 80% depends on the use of healthy foods.Observe a balanced diet with an adequate amount of macro and trace elements.Eat food prepared at home and go 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 must allow your body not to be used to the same training.To do this, sometimes switch between exercises:

• straight, reverse and lateral twisting, including the ball;
• weighing squats;
• slopes with dumbbells;
• Gemini and elements of the-Aerobics step.

For a 15-minute heating before each training, running, jumping rope or bicycle are perfect.

Direct twist lying on the back.

Nothing will make the fat burn on the stomach faster than twisting.This exercise has many variations.Do not hold your breath when performing.Repeat 2-3 approaches 10 times.Bend 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 your neck muscles.

Tighten the muscles of the press and exhale the body on exhalation.Breathing, get off the floor.Such an initial position, but when lifting the body, tilt the left shoulder on the right side while holding the right side of the floor located on the floor.Then do this movement in another way.You can simultaneously lower your knees to the floor in the opposite direction - this focuses on the movement on the lateral muscles.From the original position, the exercise is done from the leg, not from the shoulders.Have the muscles of the press work and do not use the pulse by swinging your feet.The legs in this case are on the floor, and Fitball supports the lower back, the shoulders are weight.From this position you can also perform a straight twist.You should not sit completely when lifting the case, lift the body at an angle of 30-40 degrees - this will prevent the back from damage.All movements are slow.

bridge

This exercise actively involves the muscles of the abdomen and ass.In addition, there are several varieties from the original to the advanced level.Do 10-12 reps in 2 approaches.Make sure there is no rear deviation when lifting the buttocks.It is performed from the position of lying on the back with bent knees, the legs stand on the floor.Lift your ass up to exhale, tighten the muscles of the press.See yourself on top and sink slowly to the floor.The extended version suggests that you will maintain a balance with one leg maintenance while the second is stretched to the ceiling.In this case, the exercise is complicated by the addition of weight.Place a pancake on the stomach from the bar or fix the thigh bar.

Abdominal vacuum

This exercise is also known as four points, a transverse-abdominal vacuum.Vacuum exercises for the abdominal muscles make a greater emphasis on breathing rather than an increase in heart rate.They should be done on an empty stomach.

• The abdomen vacuum from the fours position.When exhaling, tighten your abdominal muscles and hold them in this position for 15-30 seconds.
• Make different options for this exercise sitting or lying.

Plank

This exercise trains muscles in the abdomen, hips and lower back.Use different tape options to pump all the muscles of the body.Try to hold your back evenly and do not hang in the shoulder girdle.Keep in the position as much as you can.Gradually increase this time and continue to perform the strap on outstretched arms.In the advanced version of this exercise, you can raise one hand or leg on the floor.Keep your hips above the floor, in a complex version, lift one leg up - this will make the lateral muscles and hips work hard.

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

Wrap the ball so that it maintains your feet and the hands were located on the floor under the shoulder belt.The unstable position of the ball's legs includes additional stabilizer muscles.

Breathing exercises to reduce the waist and sides

Apply breathing exercises to remove the stomach and sides.

There are 2 types of equipment.Bodyflex, Occisis are effective for getting a flat belly.In the first version, the technology includes the flow of oxygen to the places of fat burning.To do this, exercises are performed on an empty stomach, during which special attention is paid to breathing.The exhalation here is replaced with a deep breath, then a sharp exhalation, holding the breath again.Exercises are performed while breathing is held.It takes up to 10 seconds, which helps to manage fats.The BodyFlex classes last for 15 minutes, during which effective exercises for weight loss on the abdomen and sides are performed:

Heating legs of the width of the shoulder, bend slightly, the body leans a little forward, the palms rest slightly above the knees.Start breathing deeply, with an effort to press the air until the lungs are released completely, quickly breathe in your nose with a complete inflammation of the abdomen.Exhale the air vigorously with your mouth, pull your stomach, stop your breath for 10 seconds.Repeat the complex.

• Put your feet -width off, bend your knees, palms, place slightly above the knee glasses, do a breathing exercise.Lower your left hand, put the elbow on the left knee, lift your right leg aside with an extended toe without tearing the foot.Raise your right hand to your head, hold on to the feeling of stretching the muscles on the side.Do a cycle of 5 reps, change your hand.
• Sit on the floor, throw your feet on the other, bend.With your right hand, take the opposite knee, throw your left hand behind your back.Do a breathing exercise, pull the left knee on yourself plus up so that the body rotates, the tension in the waist is felt.Look back to stretch the waist, the outside of the thigh.Wear 5 reps, replace the sides.

When you use the Occisis system, there are no sharp exhaustion, instead of short breaths.Proper technique: 1 deep breath, 3 short breaths, deep exhalation, 3 light exhalations.You can repeat effective technology up to 30 times after meals.This technique stimulates the sloping abdominal muscles, the abdominal press, which is reduced for a quarter of an hour to 250 times.This helps to get rid of fat, ugly folds, make the stomach flat.

Bell weight loss of abdomen and sides

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

Lying on your back, straighten your hands, hand your hands to the floor.Slowly get up with combined abdomen heels, straighten your feet quickly.

• Lying on your back, bend your knees, do not tear your heels, arms on the back of your head with thinned elbows.Exhale, lift the body of your knees, lie with your arms outstretched along the body, move your legs as your fingers touch the carpet over your head.Return to IP, lift your legs up to 20 cm, keep 10 seconds.
• Sit, holding your back straight, with your hands in your hips, strain the muscles of the press, smoothly lie back in accordance with the 90 degree angle between the body and the straight legs.
• Ground squat with load - slowly sit in an imaginary chair, stay in a position, stand up.For complication, you can squat on one leg, rotate the hoop.

How exercises affect the weight loss of the abdomen and sides

Regular performance of even a few exercise - sometimes it becomes a test for many people to lose weight.In fact, not everyone can be forced to pay attention to sports daily, so most decide that a proper nutrition will be enough.However, this is exactly such problematic areas as the stomach and sides are very difficult to arrange only through calorie deficiency.By the way, how to create a calorie deficit read here.The volumes, of course, will decrease, but the stomach will not be flat yet.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 only tighten your abdominal muscles in one way - effective exercises for weight loss on the abdomen and sides.In addition, physical activity, of course, helps to lose weight more quickly.

5 Weight Loss Exercises and Side

First, let's talk about the parties.There are a number of simple but effective exercises that help reduce sides and tighten the abdominal muscles.Consider 5 abdominal weight loss exercises and countries for which it is guaranteed to tighten the figure.The first three of the presented are directed from the side and help simply and quickly get rid of unnecessary clusters in this area.These exercises will be sufficient to get rid of excess, but at the same time not to swing the inclined muscles of the press, which is filled with increasing waist volume.The other two help tighten the press and achieve a flat belly.

• 1 slopes.Starting position - the legs become the width of the shoulders separately, the arms are bent at the elbows, hold on the belt.Alternatively, we bend away as we pull one hand to the slope.If we lean right, then the left hand extends and back.Repeat 30 times.This exercise is very simple, but quite effective.You have to make two or three approaches, you can repeat every day.
• 2 bends of the case.Starting position - the legs become the width of the shoulders separately, we hold our hands at the breast level, we apply the brushes to the lock.We turn back, trying to completely turn the torso, legs and pelvis are left stationary.We make 20 or two approaches 20 or three times.
• 3 twist.Starting position - we lie on your back, hold our hands behind your head, the legs stand on the floor, the legs are bent in the knees.We lift the body of our knees, make a turn, return to the starting position.We repeat 10 times in each direction.One or two approaches will be sufficient.
• 4 The rise of the body.There are two variations of this exercise.The first is aimed at strengthening the upper press, and the second allows you to make the lower pressure.So, we go to the floor, bend our legs in our knees, rest on the floor at our feet, hold our hands behind our heads.We tear off the shoulder blades from the floor, extend up to the chin, do not completely lift the body, take the original position.We perform two or three approaches 12-15 times.In the second variation, we do the same, only we lift the case completely, drawing our breasts to our knees.
• 5 Lifting the legs.We lie on the floor, rest on the floor with our hands, hold them on the body, press the lower back against the floor.We lift our legs perpendicular to the body and slowly lower it, hold for 1-2 seconds about 5-10 cm from the floor and lift 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 figure, especially in such a "complex" area as the stomach and waist.In order to maintain weight, to maintain a thin waist, a flat stomach of the age of 40+ years becomes a real problem.But nothing is impossible.Effective exercises suggested by an experienced fitness instructor gay gases are guaranteed to get a thin waist and a flat stomach.Gay Gasper called it that - the complex "Ben Press for Mannequins".Each exercise also offers a more complex modification for an advanced level or vice versa, a light version, if in the first stage it is difficult to deal with even the main level.You do not need special equipment or shells, you only need a carpet.Therefore, the flat -belly gay gaper complex is ideal for homework.Gay Gasper recommends combining aerobics and a balanced meal exercises, since just one press of the press is not enough for a flat belly.It is impossible to burn fat in only one 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 implementing 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 motivating results of two weeks if you practice every other day.