Losing weight and sides at home

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

Strategy for the weight loss of the abdomen and the sides

The stomach fat seems aesthetically ugly.In addition, he can influence his general health, if he does not restrict his growth.A sedentary lifestyle is one of the main reasons for the appearance of the abdomen.The lack of regular exercises and low physical activity, along with excess eating, leads to fat deposition around the waist.Even in the absence of excess weight, poor posture and weak muscles in this area cause the accumulation of fat in the stomach and sides.All you need to do is tone the muscles to obtain a thin waist.If you believe that only a diet will help burn fat in your stomach, you are wrong.The diet contributes to total weight loss, but it cannot affect the stomach and point sides.Low intensity energy exercises provide a greater metabolism rate and allow it to burn calories at a faster rate.You will get a greater effect of the exercises to lose weight if you follow these tips:

• Make waist movements, the hips must be motionless.
• Keep the press time muscles throughout the exercise.
• Breathe deeply: this improves 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 guarantee intensive calories.Here, high intensity training and fat burning will come to the rescue.The success in 80% depends on the use of healthy foods.Observe a balanced diet with an adequate amount of macro and micronutrients.Eat cooked food at home and pass with fast food and prepared food.If you follow a healthy diet together with regular training for 30–45 minutes from 4 to 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 provide an opportunity for your body not to be used to the same training.To do this, sometimes it changes between exercises:

• Straight, back and lateral rotating, even in the ball;
• regret squatillas;
• slopes with weights;
• Twins and elements of the passage-aerobio.

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

Direct twisting lying on the back.

Nothing will make fat burn in the stomach faster than twist.This exercise has many variations.Do not contain your breathing when performing.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, to avoid excessive pressure in the neck muscles.

Tighten the press muscles and exhale the body in exhalation.Out of breath, go down to the ground.A similar initial position, but when lifting the body, tilts the left shoulder to the right side, while holding the right side of the floor lying on the floor.Then make this movement in the other meaning.You can simultaneously lower your knees to the floor in the opposite direction: this focuses on the movement on the lateral muscles.From the initial position, the exercise is done by legs, not with shoulders.Have the press muscles work and not use the impulse to balance the legs.The feet in this case are on the floor, and the fitball is compatible with the lower back, the shoulders are in weight.From this position, you can perform straight and lateral sprains.You should not sit completely when you lift the box, raise the body at an angle of 30 to 40 degrees;This will protect the back from the damage.All movements are carried out slowly.

bridge

This exercise actively involves the muscles of the abdomen and the buttocks.It also has several varieties from the initial level to an advanced level.Make 10-12 repetitions in 2 approaches.Make sure there is no deviation in the back when lifting the buttocks.It is done from a position to go to bed at the back with folded knees, the feet stop on the floor.In exhalation, lift the buttocks, tighten the press muscles.Turn off at the top and slowly have the floor.The advanced version assumes that it will maintain balance with a leg support while the second stretches to the roof.In this case, the exercise is complicated by the addition of weight.Place a pancake in the stomach of the bar or fix the bar in the hips.

The abdomen emptiness

This exercise is also known as four points, transverse-abdominal emptiness.Vacuum exercises for abdominal muscles make a greater emphasis on breathing, and not in the increase in heart rate.They must be done with an empty stomach.

• The void of the abdomen from a position on the four legs.In exhalation, tighten the abdominal muscles and keep them in this position for 15-30 seconds.
• Make different options for this exercise sitting or lying.

Plancho

This exercise trains the muscles in the abdomen, hips and lower back.Use different bar options to pump all body muscles.Try to hold your back uniform and do not sink at the shoulder waist.Wait in position as I can.Little by little, increase this time and continue with the execution of the bar with extended hands.In the advanced version of this exercise, you can lift an arm or leg on the floor.Hold your hips on the floor, in a complicated version, lift one leg: this will make the side muscles and hips work hard.

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

Enrolle on the ball to support his legs, and his hands were located on the floor under the shoulder belt.The unstable position of the legs in the ball includes additional stabilizer muscles.

Breathing exercises to reduce the waist and sides

Apply breathing exercises to remove stomach and sides.

There are 2 types of equipment.Bodyflex, Occisis is effective to obtain a flat abdomen.In the first version, technology implies oxygen flow to fat burning places.To do this, with an empty stomach, exercises are performed, during which special attention is paid.The exhalation here is replaced by deep breathing, then an acute exhalation, containing breathing again.The exercises are carried out while the breathing is detained.It takes up to 10 seconds, which helps drive fat.Bodyflex classes last 15 minutes, during which effective exercises for abdomen weight loss and sides are carried out:

The heating legs separate, bend slightly, the body leans forward a little, the palms rest slightly on the knees.Start breathing deeply, with an effort to push the air until the lungs are completely released, breathe quickly in the nose with complete abdomen inflation.Exhale the air strongly with your mouth, pull your stomach, stop breathing for 10 seconds.Repeat the complex.

• Put the feet of the shoulder, the wide, bend the knees, the palms, place a little above the knee cups, do a breathing exercise.Lower the left hand, place the elbow in the left knee, lift the right leg to the side with an elongated finger without shaking the foot.Raise your right hand to your head, hold the sensation of muscle stretching on the side.Make a cycle of 5 repetitions, change your hand.
• Sit on the floor, throw the leg towards 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 on you and up so that the body turns, the tension feels at the waist.Look back to stretch the waist, the outer side of the thigh.Take 5 repetitions, change the sides.

When the West system is used, there are no acute exhaustion, instead of them short breaths.Adequate technique: 1 deep breathing, 3 short breaths, deep exhalation, 3 light exhalations.You can repeat effective technology up to 30 times after eating.This technique stimulates oblique abdominal muscles, an abdominal press, which is reduced by a quarter of an hour to 250 times.This helps get rid of the folds thick and ugly, makes the stomach flat.

Load for the weight loss of the abdomen and the sides

When you want to lose weight, you must periodically (up to 4 times per week) do intense training, daily participating in effective exercises.The following exercises can be included in gymnastics:

Lying on his back, straightened his hands, hand the hands to the ground.Slowly get the feet with combined heels of the abdomen, they quickly straighten the legs.

• Lying face up, bend your knees, do not tear your heels, with your hands on the back of the head with diluted elbows.Exhale, lift your body to the knees, lie with your arms extended along the body, move your legs until the fingers touch the carpet on the head.Return to the IP, lift your legs up to 20 cm, keep 10 seconds.
• Sit down, holding your back straight, hands on your hips, strain the press muscles, gently go to bed in accordance with the angle of 90 degrees between the body and straight legs.
• Simple shals with a load: Sit slowly in an imaginary chair, remain in a position, straightened.For complication, you can squat on one leg, twist the hoop.

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

Regular implementation of even several physical exercises: sometimes it becomes a test so that many people lose weight.In fact, not everyone can force themselves to pay attention to sports daily and, therefore, most decide that adequate nutrition will be sufficient.However, they are precisely problematic areas such as stomach and sides is very difficult to put in order 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.For the belly to be flat, it is necessary to have the toned abdominal muscles.If they are weak, then the stomach will still sink, forming a line of ugly silhouette.Well, you can press the abdominal muscles in one way: effective exercises for the weight loss of the abdomen and sides.In addition, physical activity, of course, helps 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 the guaranteed sides to tighten the figure.The first three of those presented are aimed at the sides and help to get rid of the unnecessary groups in this area.These exercises will be enough to get rid of surpluses, but at the same time not balance the oblique muscles of the press, which is loaded with an increase in the volume of the waist.The remaining two help squeeze the press and achieve a flat abdomen.

• 1 earrings.Initial position: The legs separate from the shoulder, the hands bend in the elbows, hold the belt.Alternatively, we bend to the sides, while we throw a hand towards the inclination.If we lean to the right, the left hand stretches and vice versa.Repeat 30 times.This exercise is very simple, but quite effective.You must make two or three approaches, you can repeat every day.
• 2 turns of the case.Initial position: The legs are separated from the shoulder, they hold our hands on the chest level, they contain the brushes in the lock.We return, trying to completely turn the torso, the legs and the pelvis remain motionless.We make 20 or two approaches 20 or three times.
• 3 Twisting.Initial position: We lie on our backs, we hold our hands behind the head, the feet stop on the floor, the legs are bent on the knees.We lift the body on the knees, take a turn, return to the initial position.We repeat 10 times in each address.One or two approaches will be enough.
• 4 Body Ascent.There are two variations of this exercise.The first aims to strengthen the superior press, and the second allows you to resolve the lower press well.Then, we go to the ground, fold our legs on the knees, we rest on the floor on the feet, we hold our hands behind the head.We start from the shoulder blades, we spread towards the chin, do not lift the body completely, let's take the initial position.We perform two or three approaches 12-15 times.In the second variation, we do the same, we only raise the box completely, attracting the chest to the knees.
• 5 Raising your legs.We lay down on the floor, we rest on the floor with our hands, we hold them along the body, press the bottom to the floor.We lift the legs perpendicular to the body and lower it slowly, keep for 1-2 seconds about 5-10 cm from the floor and raise again.We repeat exercise 15-20 times, we make two or three approaches.

Effective press exercises

It is difficult to achieve the perfection of the figure, especially in a "complex" area such as stomach and waist.To keep the weight, to preserve a thin waist, a flat stomach of more than 40 years becomes a real problem.But nothing is impossible.It is guaranteed that the effective exercises proposed by the experienced Gay physical conditioning instructor are obtained thin waist and flat stomach.Gay Gasper called it that way, 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 light version, if in the first stage it is difficult to face even the basic level.You do not need special equipment or shells, you only need a carpet.Therefore, the complex for a flat abdomen gay is ideal for the task.Gay Gasper recommends combining press exercises with aerobics and balanced nutrition, because only a press pace is not enough for a flat abdomen.It is impossible to burn fat alone in a specific area, so you will not receive a flat stomach without aerobic loads and a balanced diet, and even an abdominal press pumped will hide a layer of subcutaneous fat.When fulfilling these recommendations, after 2-3 months, it has the guarantee of obtaining a thin waist 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 practice every two days.