Exercises to lose weight and sides at home

The muscles of the abdomen and sides belong to the muscles that form a corset.Therefore, their work involves many interconnected muscles that are upside down and stretch through the buttocks towards the front and inside the hips. It brings some changes to the lifestyle and perform exercises for weight loss of the abdomen and sides at home to obtain the figure of your dreams.

Strategy for weight loss of the abdomen and sides

The fat on the stomach seems aesthetically ugly.In addition, it can influence your health in general, if you do not hold your growth.A sedentary lifestyle is one of the main reasons for the abdomen's apparition.The lack of regular exercises and low physical activity, combined with excessive consumption, leads to the deposition of fat around life.Even in the absence of excess weight, bad posture and weak muscles in this area cause the accumulation of fat on the stomach and sides.All you have to do is tone your muscles to get a thin life.If you think that only a diet will help you burn fat on your stomach, you are wrong.The diet contributes to a loss of total weight, but cannot affect the stomach and sides in a punctual way.The low intensity power exercises provide an increase in the metabolism rate and allow you to burn calories at a faster pace.You will have a greater effect from the exercises for loss of weights if you follow these suggestions:

• Move from life, the hips should be motionless.
• Keep the press muscles aimed during exercise.
• He breathes deeply: this improves the press muscles and protects the lower back.

The exercises should use a large amount of muscles and spend a lot of energy to ensure intensive combustion of calories.Here, high intensity training and fat burning will come to the rescue.80% success depends on the use of healthy foods.Observe a balanced diet with an adequate amount of macro and micronutrients.Eat food cooked at home and passes through fast food and ready food.If you follow a healthy diet together with a regular training for 30-45 minutes 4-5 days a week, the weight will gradually decrease and dissolve the fat and sides.

The most effective exercises for the abdomen and sides

It is necessary to offer an opportunity for your body not used to the same training.To do this, sometimes go from a number of exercises:

• Straight, reverse and lateral twisting, included on the ball;
• Weighing squats;
• I slopes with dumbbells;
• Gemini and elements of the Step-Aerobics.

For a heating of 15 minutes before each workout, running, skipping the rope or bicycle are perfect.

Direct twisting lying on the back.

Nothing will burn fat on the stomach faster than torsion.This exercise has many variations.Do not hold your breath during execution.Repeat 2-3 approaches 10 times.Fold your knees and put your feet on the floor or raise your feet at right angle.Keep your hands folded on your chest, then you will avoid excessive pressure on the neck muscles.

Tighten the press muscles and exhale the body at the epraction.Outside the breath, go down to the floor.A similar initial position, but when the body is raised, it tilted the left shoulder on the right side, while keeping the right side of the floor lying on the floor.So do this movement on the other side.You can simultaneously lower your knees on the floor in the opposite direction - this focuses on the movement on the lateral muscles.From the initial position, the exercise is done by the legs, not from the shoulders.Work the printing muscles and do not use the impulse to oscillate the legs.The feet in this case are on the floor and the fitball supports the lower back, the shoulders are in weight.From this position, it is possible to perform the straight and lateral torch.You shouldn't sit completely when the custody is raised, lift the body to an angle of 30-40 degrees - this will protect the back from the damage.All movements are performed slowly.

bridge

This exercise actively involves the muscles of the abdomen and buttocks.It also has different varieties from the beginning to an advanced level.Do 10-12 repetitions in 2 approaches.Make sure there is no deflection in the rear when the buttocks are raised.It is performed by a position of lying on the back with bent knees, the feet are on the floor.At the epraction, raise the buttocks at the top, make the press muscles.Paise at the top and slowly sink on the floor.The advanced version presupposes that you will keep the balance with a support for one leg while the second is stretched to the ceiling.In this case, the exercise is complicated by the addition of weight.Put a pancake on the stomach from the bar or fix the bar on the hips.

The void of the abdomen

This exercise is also known as a four-point void, transversal-abdominal.The emptiness exercises for abdominal muscles have a greater emphasis on breathing and not on the increase in heart rate.They should be performed on an empty stomach.

• The emptiness of the abdomen from a four -legged position.At the epraction, tighten the abdominal muscles and keep them in this position for 15-30 seconds.
• Create different options for this sitting or lying exercise.

Planck

This exercise trains the muscles of the abdomen, the hips and the lower back.Use different bar options to pump all the muscles of the body.Try to hold back your back uniformly and do not lower the shoulder belt.Wait for the location as you can.Gradually, increase this time and proceed with the execution of the bar on the tense hands.In the advanced version of this exercise, you can raise an arm or leg on the floor.Keep your hips on the floor, in a complicated version, raise a leg: this will make the lateral muscles and the hips work hard.

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

Roll on the ball in order to support the legs and hands were located on the floor under the shoulder.The unstable position of the legs on the ball includes further stabilizing muscles.

Breathing exercises to reduce life and sides

Apply breathing exercises to remove the stomach and sides.

There are 2 types of equipment.Bodyflex, the work is effective for obtaining a flat abdomen.In the first version, the technology provides for the flow of oxygen to the places of the combustion of fats.To do this, on the empty stomach, exercises are performed, during which particular attention is paid to breathing.The exhalation here is replaced by a deep breath, therefore a strong exhalation, holding the breath.The exercises are performed while the breath is detained.It takes up to 10 seconds, which helps to drive fat.Bodyflex lessons last 15 minutes, during which effective exercises for weight loss of the abdomen and sides are performed: sides:

The heating legs move away, bend slightly, the body protrudes slightly forward, the palms rest slightly above the knees.Start breathing deeply, with an effort to push the air until the lungs are completely released, they quickly breathe the nose with a complete swelling of the abdomen.He strongly expands the air with his mouth, pull his stomach, stop his breath for 10 seconds.Repeat the complex.

• Put the shoulder of the feet remotely, fold the knees, the palms, put a little above the cups of the knee, do a breathing exercise.Lower your left hand, put your elbow on your left knee, raise your right leg aside with an elongated finger without tearing your foot.Raise your right hand to the head, keep the feeling of muscle stretching on the side.Create a cycle of 5 repetitions, change your hand.
• Sit on the floor, throw your leg to the other, fold.With your right hand, take the opposite knee, throw your left hand behind the back.Do a breathing exercise, pull your left knee on yourself and so that the body turns, the tension in life is felt.He looks back to lengthen life, the external side of the thigh.Transport 5 repetitions, change the sides.

When using the Occisis system, there are no acute exhaustions, instead of short breaths.Adequate technique: 1 deep breath, 3 short breaths, deep exhalation, 3 expansions of light.You can repeat effective technology up to 30 times after eating.This technique stimulates the oblique abdominal muscles, an abdominal press, which is reduced in a quarter of an hour to 25 times.This helps to get rid of fat and ugly folds, it makes the stomach.

Charge for weight loss of the abdomen and sides

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

Lie on the back, straightened your hands, pass your hands on the ground.Slowly take your feet with the combined heels of the abdomen, quickly straightens your legs.

• Lie on the back, bend your knees, do not tear your heels, hands on the back of the head with diluted elbows.Exhale, raise the body to the knees, minds with your arms stretched along the body, move your legs until the fingers touch the carpet over the head.Return to the IP, lift your legs up to 20 cm, keep 10 seconds.
• Sit, keeping your back straight, your hands on your hips, filter the printing muscles, lying without hitches in accordance with the angle of 90 degrees between the body and the straight legs.
• Son -deep squats with a load: Sit slowly in an imaginary chair, linger in a position, straightened.For the complication, you can crouch on your leg, rotate the circle.

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

Regular implementation also of different physical exercises - sometimes it becomes a test for many people losing weight.In fact, not everyone can force themselves to pay attention to daily sport, and therefore most decide that proper nutrition will be sufficient.However, it is precisely problematic areas such as stomach and sides are very difficult to put in order only through the deficiency of calories.By the way, how to create a calorie deficit read here.The volumes, of course, will decrease, but the stomach will not yet be flat.In order for the belly to be flat, it is necessary to have toned abdominal muscles.If they are weak, the stomach will swell, forming a bad line of silhouette.Well, you can tighten your abdominal muscles in one way: effective exercises for weight loss of the abdomen and 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 numerous simple but effective exercises that help reduce the sides and tighten the abdominal muscles.Consider 5 exercises for weight loss of the abdomen and guaranteed sides to tighten the figure.The first three of the presented are directed to the sides and simply and quickly help get rid of useless clusters in this area.These exercises will be sufficient to get rid of surpluses, but at the same time do not oscillate the oblique muscles of the press, which is an increase in the volume of life.The remaining two help to tighten the printing and get a flat abdomen.

• 1 slope.Starting position: the legs move away from the shoulder, the hands are bent on the elbows, hold on the belt.Alternatively, I call us on the sides, pulling a hand towards the inclination.If we rely on the right, the left hand extends 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 move away from the shoulder, keep your hands at the chest level, enclose the brushes in the lock.Let's go back, trying to turn the torso completely, the legs and the pelvis remained motionless.We do 20 or two approaches 20 or three times.
• 3 twist.Starting position: let's lie on the back, we keep our hands behind the head, the feet are on the floor, the legs are bent on the knees.We lift the body to the knees, make a turn, we return to the starting position.We repeat 10 times in each direction.One or two approaches will be enough.
• 4 Rise the body.There are two variants of this exercise.The first aims to strengthen the upper printing and the second allows you to process the lower print well.So, we go to the ground, bend our legs on the knees, rest on the floor on the foot, keep our hands behind the head.We remove the shoulder blades from the floor, we stretch up to the chin up, we 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 raise the case, attracting the chest on his knees.
• 5 raising your legs.We lie on the floor, rest on the floor with our hands, keep them along the body, press the lower back on the floor.We lift the legs perpendicular to the body and lower it slowly, retain for 1-2 seconds about 5-10 cm from the floor and collect again.We repeat the exercise 15-20 times, we do two or three approaches.

Effective printing exercises

It is difficult to obtain the perfection of the figure, especially in such a "complex" area such as stomach and life.To maintain the weight, to preserve a thin life, a flat stomach of over 40 years becomes a real problem.But nothing is impossible.Effective exercises proposed by the Fitness Instructor Expert Gayper are guaranteed to get a thin life and a flat belly.Gay Gasper called him that - the "Ben Press for Dummies" complex.For each exercise, it is also proposed, a more complicated change for an advanced level or vice versa, a light version, if at the first stage it is difficult to face even with the basic level.You don't need special equipment or shells, you just need a carpet.Therefore, the complex for a gay abdomen of the flat abdomen is ideal for homework.Gay Gasper recommends to combine printing exercises with aerobics and balanced nutrition, because only an oscillation of the print is not enough 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.It provides these tips, after 2-3 months you are guaranteed to get a thin life and a flat and beautiful belly.Yes, unfortunately, this process is not fast.But you can see the first motivating results in two weeks, if you train on alternate days.