Exercises for losing weight 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 stretch through the buttocks to the front and inside of the hips. Make some changes to the lifestyle and perform exercises for weight loss of the abdomen and sides at home to get the figure of your dreams.

Strategy for weight loss of abdomen and sides

Fat on the stomach looks aesthetically ugly.Moreover, he can influence your health in general, if you do not restrain its 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, coupled 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 provoke the accumulation of fat on the stomach and sides.All you need to do is to tone the muscles to get a thin waist.If you think that only a diet will help burn fat on your stomach, you are mistaken.The diet contributes to a total weight loss, but cannot affect the stomach and sides pointwise.Power exercises with low intensity provide an increased rate of metabolism and allow you to burn calories at a faster pace.You will get a greater effect from exercises for losing weight sides if you follow these tips:

• Make movements from the waist, the hips should be motionless.
• Keep the muscles of the press tense throughout the exercise.
• Breathe deeply - this 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 ensure intensive burning of calories.Here, high -intensity training and burning fat will come to the rescue.Success by 80% 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 pass by fast food and ready food.If you follow a healthy diet together 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 provide an opportunity for your body not used to the same training.To do this, sometimes switch between exercises:

• straight, reverse and side twisting, including on the ball;
• weighing squats;
• slopes with dumbbells;
• Twins and elements of the step-aerobics.

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

Direct twisting lying on the back.

Nothing will make 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 put your feet on the floor or raise your feet at a right angle.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 the exhale.Out of breath, go down to the floor.A similar initial position, but when lifting the body, tilt the left shoulder to the right side, while holding the right side of the floor lying on the floor.Then make this movement the other 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 initial position, the exercise is made by legs, not shoulders.Make the press muscles work, and do not use the impulse from swinging your legs.The feet in this case are on the floor, and the fitball supports the lower back, the shoulders are on weight.From this position, you can perform straight and side twisting.You should not completely sit down when lifting the case, raise the 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 muscles of the abdomen and buttocks.It also has several varieties from the initial to an advanced level.Make 10-12 repetitions in 2 approaches.Make sure that there is no deflection in the back when lifting the buttocks.It is performed from a position of lying on the back with bent knees, the feet stand on the floor.On the exhale, raise the buttocks up, tighten the muscles of the press.Paise at the top and sink slowly to the floor.The advanced version assumes that you will maintain balance with one leg support while the second is stretched up 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 vacuum of the abdomen

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

• The vacuum of the abdomen from a position on all fours.On exhalation, tighten the abdominal muscles and hold them in this position for 15-30 seconds.
• Make different options for this exercise sitting or lying.

Planck

This exercise trains muscles in the abdomen, hips and lower back.Use different bar options to pump all body muscles.Try to hold your back evenly and do not sag in the shoulder girdle.Hold on in the position as you can.Gradually, increase this time and proceed to the execution of the bar on outstretched hands.In the advanced version of this exercise, you can raise one arm or leg over the floor.Hold your hips over the floor, in a complicated version, raise one leg up - 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 on the ball.

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

Breathing exercises to reduce waist and sides

Apply breathing exercises to remove the stomach and sides.

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

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

• Put your feet shoulder -width apart, bend your knees, palms, put a little above the knee cups, make a breathing exercise.Lower the left hand, put the elbow on the left knee, raise the right leg aside with an elongated toe without tearing the foot.Raise the right hand to the head, hold to the sensation of muscle stretching 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 up the opposite knee, throw your left hand behind your back.Make a breathing exercise, pull the left knee on yourself plus up so that the body is spinning, tension in the waist is felt.Look back to stretch the waist, the outer side of the thigh.Carry 5 repetitions, change the sides.

When using the OCCISIS system, there are no sharp exhaustions, instead of them 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 eating.This technique stimulates the oblique abdominal muscles, an abdominal press, which is reduced in a quarter of an hour to 250 times.This helps to get rid of fat, ugly folds, makes the stomach flat.

Charging for weight loss of the abdomen and sides

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

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

• Lying on your back, bend your knees, do not tear your heels, hands on the back of your head with diluted elbows.Exhale, raise the body to the knees, lie with outstretched arms along the body, move your legs until the fingers touch the rug above the head.Return to the IP, raise your legs up to 20 cm, keep 10 seconds.
• Sit down, holding your back straight, hands at the hips, strain the muscles of the press, smoothly lie down back in compliance with the angle of 90 degrees between the body and straight legs.
• Shallow squats with a load - slowly sit back on an imaginary chair, linger in a position, straighten.For 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 even several physical exercises - sometimes it becomes a test for many people to lose weight.Indeed, not everyone can force themselves to pay attention to sports daily, and therefore most decides that one proper nutrition will be enough.However, it is precisely such problem areas as the 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 still not be flat.In order for the tummy to be flat, it is necessary to have the toned abdominal muscles.If they are weak, then the stomach will still bulge, forming an ugly silhouette line.Well, you can tighten the abdominal muscles in only 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 for losing 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 weight loss of the abdomen and sides that are guaranteed to tighten the figure.The first three of the presented are directed at the sides and help simply and quickly get rid of unnecessary clusters in this area.These exercises will be enough to get rid of surpluses, but at the same time not to swing the oblique muscles of the press, which is fraught with an increase in the volume of the waist.The remaining two help to tighten the press and achieve a flat abdomen.

• 1 slopes.Starting position - the legs become shoulder width apart, the hands are bent at the elbows, hold on the belt.Alternately, we bend to the sides, while pulling one hand towards the inclination.If we lean to the right, then the left hand stretches and vice versa.Repeat 30 times.This exercise is very simple, but quite effective.You need to do two or three approaches, you can repeat every day.
• 2 turns of the case.Starting position - the legs become shoulder width apart, hold our hands at the chest level, enclose the brushes in the lock.We turn back, trying to completely turn the torso, the legs and pelvis are left motionless.We make 20 or two approaches 20 or three times.
• 3 twisting.Starting position - we lie on your back, hold our hands behind your head, the feet stand on the floor, the legs are bent at the knees.We raise the body to the knees, make a turn, return to the starting position.We repeat 10 times in each direction.One or two approaches will be enough.
• 4 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 work out the lower press well.So, we go to the floor, bend our legs at the knees, rest on the floor in the feet, hold our hands behind the head.We tear off the shoulder blades from the floor, stretch upwards to the chin, do not raise the body completely, take the initial position.We perform two or three approaches 12-15 times.In the second variation, we do the same, only we raise the case completely, attracting the chest to the knees.
• 5 Raising the legs.We lie down on the floor, we rest on the floor with our hands, hold them along the body, press the lower back to the floor.We raise the legs perpendicular to the body and slowly lower it, hold for 1-2 seconds about 5-10 cm from the floor and raise again.We repeat the exercise 15-20 times, make 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.To maintain weight, to preserve a thin waist, a flat stomach aged 40+ years becomes a real problem.But nothing is impossible.Effective exercises proposed by the experienced fitness instructor Gay Gasper are guaranteed to get thin waist and flat stomach.Gay Gasper called him so - the complex “Ben press for dummies”.For each exercise, it is also proposed, a more complicated modification for an advanced level or vice versa, a lightweight version, if at the first stage it is difficult to cope even with the basic level.You do not need special equipment or shells, you only need a rug.Therefore, the complex for a flat abdomen gay gasper is ideal for homework.Gay Gasper recommends combining press exercises with aerobics and balanced nutrition, becauseOnly one swing of the press is not enough for a flat abdomen.It is impossible to burn fat only in one 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 fulfilling these recommendations, after 2-3 months you are guaranteed to get a thin waist and a flat, beautiful tummy.Yes, unfortunately, this process is not fast.But you can see the first motivating results in two weeks, if you practice every other day.