The muscles in the abdomen and sides are a muscle that form the corset. Therefore, their work involves many interrelated muscles that are located up the back and dragged through the buttocks and the front and inner thighs. Make some changes in lifestyle and exercise for weight loss belly and sides at home, to get the figure of your dreams.
The strategy of slimming abdomen and sides
Belly fat looks aesthetically ugly. Moreover, it can affect your health, if not to restrain its growth. A sedentary lifestyle is one of the main causes of the phenomenon of the appearance of the abdomen. Lack of regular exercise and low physical activity together with overeating leads to fat deposition around the waist. Even in the absence of excess weight poor posture and weak muscles in this area to provoke fat accumulation on the abdomen and flanks. All you need to do is to bring the muscles in tone, to get a thin waist. If you think that only diet will help to burn belly fat, you are mistaken. Diet contributes to overall weight loss, but can't point to affect the abdomen and flanks. Strength exercises with low intensity provide a high rate of metabolism and help to burn calories more rapidly. You will get a more effect ad exercises for slimming the sides, if you follow these Radom:
- Move the hell the waist, the hips should be stationary.
- Keep abdominal muscles tense throughout the exercise.
- Breathe deeply – it strengthens the abdominal muscles and protects the lower back.
Exercises should involve large amount of muscle and waste a lot of energy to provide an intense calorie burning. Here come to the aid of high-intensity training and fat-burning workout. Success 80% depends on the ad eating healthy foods. Maintain a balanced diet with adequate amounts of macro-and micronutrients. Eat hedgehog, cooked at home, and pass by the fast food and prepared food. If you follow a healthy diet together with regular exercise for 30-45 minutes 4-5 Zen in a week, the weight will gradually decrease, and the fat on my stomach and sides to melt.
The most effective exercises for belly and sides
You have to consider the possibility that your whole not used Yes similar training. For this clock, toggle exercises:
- direct, reverse and side crunches, including on the ball;
- squats with the weights;
- the bends with dumbbells;
- leg swings and elements of step aerobics.
For the 15-minute warm-up before each workout-perfect running, jumping rope or bike.
Direct twisting lying on the back.
Nothing will make burn belly fat faster than crunches. This exercise may many variations. Don't hold your breath when you run. Repeat 2-3 sets of 10 times. Bend the knees and place the feet on the floor or raise up at the right angle. Keep your hands folded on your chest – so you can avoid excessive pressure on the neck muscles.
Tighten your abdominal muscles as you exhale and lift the body. On the inhale lower yourself to the floor. Same start position, but when lifting the torso tilt your left shoulder to the right while holding the right side which is lying on the floor. Then do this movement in the other direction. You can simultaneously lower your knees to the floor in the opposite direction – this will focus the movement on the lateral muscles. From the starting position the exercise is done by the feet, not the shoulders. Force to work the abdominal muscles, and not use the boost a hell of a rocking of the legs. Foot in this case to sit on the floor and the exercise ball supports your lower back, shoulders are on weight. From this position you can perform direct and lateral twisting. You should not sit down while lifting the body, lift the torso at an angle of 30-40 degrees – this will save your back a hell of damage. All movements are performed slowly.
the bridge
This exercise actively engages the abdominal muscles and buttocks. It also may several varieties of hell the initial and advanced levels. Do 10 to 12 repetitions for 2 sets. Ensure the bend in the back while lifting the buttocks. Is performed from the position lying on back with knees bent, feet flat on the floor. On the exhale, lift your buttocks up, tighten your abdominal muscles. Pause at the top and slowly lower to the floor. Advanced version assumes that you will hold a balance with weight on one leg while the other stretches upward, and the ceiling. In this case, the exercise is complicated by the added weight. Put on the belly pancake from the rod or lock the hips the bar.
Vacuum belly
This exercise is also known as four-point, transverse-abdominal vacuum. Vacuum exercises for the stomach muscles focus on the breath and not on raising the heart rate. They should be performed on an empty stomach.
- The vacuum of the abdomen, with position on all fours. On the exhale tighten abdominal muscles and hold this position for 15-30 seconds.
- Do different variations on this exercise sitting, standing or lying down.
Strap
This exercise trains the muscles in the abdominal area, thighs and lower back. Use a variety of strap options, to pump all the muscle groups of the body. Try to keep your back straight and do not SAG in the shoulder girdle. Abstain in this situation as you can. Gradually increase the hours and go but the run of the bar at arm's length. In the advanced version of this exercise you can lift one arm or leg above the floor. Hold the thigh above the floor in a complicated lift one leg up is to make hard work the side muscles and hips.
- Reverse plank-like bridge only, relying not on the shoulders and the elbows or the palm of your hand.
- Plank on the ball.
Take a ride on the ball so that it supports the feet and the hands were located on the floor under the shoulder belts. The unstable position of the feet on the ball requires use of extra muscles-stabilizers.
Breathing exercises to reduce waist and sides
Used breathing exercises to remove belly and flanks.
There are 2 types of equipment. For getting a flat belly effective bodyflex, occisis. In the first embodiment, the technology provides oxygen to the place of burning fat. To do this on an empty stomach, perform exercises, during which special attention is paid to breathing. The exhale is replaced by a deep breath again then exhaled sharply, the breath. Exercises are performed while breathing arrested. It takes 10 seconds. that helps to lose fat. Classes bodyflex last 15 min, per hour which are effective exercises for slimming the abdomen and back:
Workout – legs apart, slightly bent, a little and leans forward, palms hit slightly above the knees. Start breathing deeply with the effort of forcing the air Yes the complete liberation of the lung, quickly to inhale a nose full inflation of the abdomen. Strongly exhale air through the mouth, stomach, stop breathing for 10 seconds. To repeat the complex.
- Put feet shoulder-width apart, bend knees, hands to put just above the kneecaps, to make breathing exercise. Lower left hand, put the elbow on the left knee, right leg raise to the side with a long sock without rejection of the foot. Right hand raise and head hold Yes, the feeling of muscles stretching from the side. To conduct a cycle of 5 repetitions, change hands.
- Sit on the floor to put your feet on the other, to bend. Right hand to hold the opposite knee, left hand throw behind the back. Make a respiratory exercise, pull up left knee for themselves plus up to a cool, feeling the tension in the waist. Look back to stretch the waist, the outer side of the thigh. To conduct 5 repetitions, change side.
When using the system occisis no sharp breaths instead of short breaths. Proper technique: 1 deep breath, 3 short of breath, a deep breath, exhale 3 light. Repeat effective technology can 30 times, after eating. This technique stimulates the obliques, abdominals, which reduced a quarter of an hour Yes, 250 times. It helps to get rid of hell fat, ugly folds, makes your tummy flat.
Charging slimming belly and sides
If you want to reset the lever, should be periodically (4 times a week) undertake intensive training daily to do effective exercises. In gymnastics, you can include the following exercises:
Lying on your back, straighten your arms, palms resting on the floor. Slow to get feet combined with heels belly, quickly straighten legs.
- Lying on back, bend knees, and heels don't tear, hands on the back of the head with a divorced elbow. Exhale, lift the trunk and knees, to lie down with arms extended along the body, move the feet and touch the toes of the Mat above his head. To return to Yip, to raise the leg and 20 cm, hold 10 seconds.
- Sit down, keeping your back straight, hands at the hips to stretch the abdominal muscles, slowly lie down back with the observance of the 90 degree angle between body and straight legs.
- Shallow squats with a load – slowly sits back on an imaginary chair, stand in a position to straighten up. To complicate it is possible to squat on one leg, twist the Hoop.
How exercise affect weight loss belly and sides
Regular performance of even a few exercise hours becomes an ordeal for many dieters. Indeed, not everyone can force myself daily to pay attention to the sport, but because the majority decides that a proper diet will be enough. However, such problem areas like the stomach and hips it is very difficult to straighten out only with the help of a calorie deficit. By the way, how to create a calorie deficit read here. Volumes, of course, will decrease, but a flat stomach will not be all. In order that the abdomen was flat, you need to have toned abdominal muscles. If they are weak, the belly will still stick out, forming an ugly line silhouette. Well, to tighten the abdominal muscle is only one way – effective exercises for weight loss belly and sides. In addition, physical exercise, of course, helps to lose weight faster.
5 exercises for weight loss belly and sides
First, let's talk about the sides. There are a number of simple but effective exercises, which help to reduce sides and to tighten the muscles of the abdomen. Consider the 5 exercises for weight loss belly and sides that are guaranteed to make your body. The first three of the presents sent to the parties and help simple and quick enough to get rid of the hell of unnecessary accumulations in this region. These exercises will be enough to get rid of the hell of excess, but not to rock the oblique abdominal muscles, resulting in increased AB pit waist. Those two help tighten abs and achieve a flat stomach.
- 1 Slopes. Starting position – legs are shoulder-width apart, arms bent at the elbows, hold at the waist. In turn tilts to the side, while pulling one hand towards the slope. When tilted to the right side, then stretches the left hand and Vice versa. Repeat 30 times. This exercise is very simple, but quite effective. Do you need two or three approaches, you can repeat every day.
- 2 rotate the housing. Starting position – legs are shoulder width apart, keep the hands at chest level, concluded brush into the castle. Turns back, trying to fully deploy the torso, legs and pelvis leave the still. Do 20 times each way, two to three approach.
- 3 Twisting. Starting position – lying on back, keep hands behind head, feet stand on the floor with legs bent at the knees. Raise the torso so the knees, do turn back to its original position. Repeat 10 times in each direction. It will be enough one or two approaches.
- 4 the elevation of the trunk. There are two variations of this exercise. The first is aimed at strengthening the upper abdominals and the other allows you to work lower abs. Thus, lie on the floor, legs bent at the knees, feet resting on the floor, hands held behind the head. Tear off shoulder blades off the floor, chin drawn up, the body fully raised, take the initial position. Perform two to three sets of 12-15 times. In another variation of doing everything the same, only raise the body completely, bringing your chest and knees.
- 5 leg raises. Lie on the floor, hands resting on the floor, keep them at your sides, lower back good presses and floor. Legs raised perpendicular to the target and slowly lowered held for 1-2 seconds about 5-10 cm from the floor and raise again. Repeat the exercise 15-20 times, do two or three approaches.
Effective abdominal exercises
It is difficult to achieve perfect figure, especially in such "difficult" areas such as the abdomen and waist. Hold the lever, keep slim waist, flat stomach at the age of 40 years becomes a real problem. But nothing is impossible. Effective exercises offered by experienced fitness instructor Gay Gasper, guaranteed to allow you to slim waist and flat stomach. Gay Gasper so he called the complex "abs for dummies". For each exercise is suggested, are also more complicated modification to the advanced level, or Vice versa, light version, if the first stage is difficult to cope with even the basic level. You do not need special equipment or projectiles, you only need a Mat. So complex for a flat stomach Gay Gasper is ideal for practicing at home. Gay Gasper recommends to combine abdominal exercises with aerobic exercise and a balanced diet, because only a single swing of the press is not enough for a flat stomach. Burn fat cannot be the only one particular area, so without aerobic exercise and a balanced diet flat belly not get, but even pumped abdominals will hide the layer of subcutaneous fat. By following these recommendations, in 2-3 months You are guaranteed to get a thin waist and flat, beautiful tummy. Yes, unfortunately, this is not a quick process. But the first motivating results you can see in two weeks if you engage in through the day.