Fitness coaches around the world develop new exercises for the weight loss of the stomach and sides, so women remain slim.Obesity becomes a real humanity problem, it must be fought extensively.Physical exercises associated with proper nutrition provide a quick and stable result of weight loss.
The most common causes of stomach and sides
Often, exercises for weight loss in the sides give a good result in combination with a diet. A sedentary lifestyle, irrational nutrition is the basis of obesity. The stomach and sides are also covered with fat as a result of stress, lack of sleep or due to diseases of the internal organs.Exercises developed specifically for weight loss will help remove fat on the stomach.The most important thing is to perform them properly and regularly.It is necessary to combine exercises to lose weight and sides of women with diet nutrition.Otherwise, you cannot achieve the desired harmony.
The best exercises to lose weight and sides
Among the many types of training, the best effective exercises are designed for weight loss of the stomach and sides.It is those that make the waist thin form beautiful posture and make the figure of a feminine. A complex of this type is named by Guy Gasper, fitness instructor, author of the methodology. 
The complex includes 10 special exercises to lose weight in the stomach and sides.Classes strengthen rectus and oblique muscles in the abdomen as well as the back of the back. Classes to lose weight of the stomach and sides of gases are so easy to perform that he was even called "abdominal press for dummies."The most interesting thing is what exercises to lose weight and pages gases included in this complex:
- Heating.It is mandatory and only takes 4-5 minutes, helps the muscles warm up, prevent stretching, damage.
- This is followed by static exercises for weight loss of the abdomen and sides.
- Stretch.
Next, all exercises aimed at losing the stomach and pages of pictures are examined in detail.
Twisting
Different types of twisting are included in the top 5 of the best exercises for weight loss of the stomach and sides.They allow you to prepare rectus abdominal muscles, create a embossed press.The most common option for weight loss training is on the floor.It helps to burn fat and pump the top press with a minimum load on the crucifix.Lying on the floor on the head, bend the legs at a right angle at the knees.The hands are behind the head, the elbows are separated to the sides.Tighten the press, lift the smooth shoulder band from the floor to the pelvis.Falling slowly from the highest point to the source.
Planck
The most effective weight loss exercises at home are based on the use of your own body weight.Planck is a universal training of a comprehensive muscle group.It will not only give the loss of the abdomen and sides, exercise, but transform the figure radically for the better. It is performed as follows:
- The starting position is on the floor, the legs are parallel, the forearm of wrapping on the floor, the elbows are located exactly under the shoulders.Inhale.
- Exhale: Install your feet on your toes.Support - on the toes, on the forearm.The back is even, there is no deflection, the muscles of the legs, the abdomen, the buttocks are in tension, the feet are as close as possible.
- When the muscles are too excited to unpleasant sensations, smoothly sinks down on the floor.
Reverse twist
These simple exercises effectively contribute to weight loss of the stomach and sides at home.Properly they are performed as follows:
- Starting position - lying on the floor (the hands are straightened).Legs - slightly bent at the knees.
- Lift your legs up and lift the smooth back from the floor.
- On inspiration, slowly lower your legs and bottom of your back.Amplitude - abbreviated,
Lashes to the sides
These protozoa -phizpraining are suitable for weight loss of the stomach and sides of the house.It is easier to perform them easily - it is enough to keep your back even and lean to the side with the desired amplitude.At the same time, one hand is on the belt and the other is thrown up.For a good result, perform the exercise 100 times or more for each side.To improve, you can take a burden in the form of dumbbells.
Scalolas
Exercise to lose weight and sides will be particularly effective with the "Scalolas" exercise, which involves an extensive muscle group, tones the whole body.It is performed like this:
- IP: Lyching weight.Return our hands, the legs must be shoulder -width apart.Dependence on the legs and socks on the legs.Keep the body right without a deflection in the back.
- Inhaler - Sil press, pull a knee to the chest without deviation to the sides, the back is straight.
- Exhale - Put the leg back without relaxing the press.Repeat for the second leg.
Oblique twist
This type of training is effective in losing weight.The picture shows how the sloping muscles in the stomach are involved.The correct execution algorithm:
- The original position: Lying on the floor with legs bent at the knees, crosses the hands on the back of the head, the feet are pressed to the floor.An ankle of one leg is on the knee to another.
- In inspiration, start lifting the body up and turning it.The Left's elbow strives to touch the opposite knee.Change your legs and do it on the other side.
- Go down but not to the end.Work in a short amplitude on the tension in the sloping muscles.
Twisting
This exercise causes the upper and lower abdominal muscles to work.IP: Lying on your back with the legs raised.At the same time, the ankles are on the parallel floor on the line, the knees are on the same line with the pelvis and the hands behind the head.With a tense press, stretch your knees and chest to each other while the hips and shoulders break away from the floor.Repeat - 10 times.Relax, then repeat 10 times.
Planck with trip
These complicated exercises to lose weight and pages with a photo will help you bring not only the waist, but also the buttocks, hips, legs.The line of a turn is performed according to the scheme:
- IP - a classic bar, weight - on socks of the legs, forearms.
- Inhaler - turn around, take the location of the side rod, rest on the right forearm and toes.
- The left leg and arm are stretched in the opposite direction.
- Bend your arm, legs, pull the knee to the elbow.
- Dilute the limbs again in different directions.
- Return to IP and repeat for the other side.
Lunch with swing
IP-standing, legs are located at a distance of 15-20 cm, hand-at the level of the lower ribs.The stomach is pulled, the back is corrected.We go right with the left foot and turn the body to the right.At the same time, the toe looks on the left leg to the left.Go down in the lung, right legs.Return to IP, repeat for the other side.
Vacuum
This is an interesting way to lose weight in the stomach and sides.Typically, exercises for the stomach and sides develop the press muscles, while the vacuum prepares internal muscles and aperture.The exercise is performed as follows: You must stand straight, take a deep breath and then exhale and pull out your stomach.Tighten the press, try to tighten the navel to the vertebra and under the ribs as much as possible.The fixing position for 10-15 seconds is slowly inhaled through the nose and weakening the muscles.Inhale deep with the membrane 2-3 times, repeat, making 3-4 approaches.
Side attack
This workout helps to create a beautiful relief of the buttocks, legs and tighten the figure.To do this, get up and spread your feet shoulder width apart.The back is straight, hands - in front of the chest, bent at the elbows, the press - in excitement.On exhalation - a wide step towards the left foot to the right corner of the knee.On exhalation - return to IP and repeat for the other side.
Strong legs and buttocks will help reduce the waist visually!
Fitness instructors are recommended for beginner exercises to lose weight and sides to combine with other types of loads used by other muscle groups.Thus, it will be possible to harmoniously develop the muscles, making the figure beautiful.
Step and rear exercises at home
These simple training can even begin, but with regular classes, the result will not be long to come.
Squats
Be sure to add exercises to lose weight and sides at home, train hips and legs.The most famous are squats.
IP: Standing, legs - Shoulder widths, socks are separated to the sides.The knees are directed at the socks.The body weight must be transferred to the heels, press the feet on the floor.The back should be a little beaten by a boat, but not around.The mosque is just without slope forward.The knees are forbidden to take inward and dilute when lifting from the lower point.At the beginning of the exercise - a deep breath, eventually - exhale.
LUGS
The simplest training is the best exercises to lose weight as they are clear, do not require special skills and brings a quick result.Lunges help keep the whole figure.Go forward with the right foot, the toe is a little inside.Mote left leg back and to the toe.Hands - on the belt the case is even.Bend your left leg, go down until the right corner forms at the knees of both legs.Exhale, push out, return to IP, do it for the other side.
Berpi
At first glance, Berpi seems to be a simple exercise to lose weight, but allows you to carefully work out all groups of abdominal muscles, buttocks, hips.It is performed as this:
- From standing position, make a squat, rest the palms on the floor.
- Remove both legs back by finishing the rod on directed hands.
- Tighten your legs to your hands.
- Get up, jump loudly, clap your hands over your head.
- Without a break, repeat points 1-4.
Running
Running is a classic way to lose weight to strengthen health.First, go with a quick step and heat the muscles.At the same time, develop a respiratory strategy.Inhaler - one step, exhalation - three steps, as practical.Then you can add a pace to running, fast running.This training should cause pleasant sensations without shortness of breath, tenderness.
Twins of the legs to the sides
Hip Abstract is effective exercises to lose weight and priests.IP can stand on the floor, lie on its side or stand on all fours.To get smooth up and keep the support, strain gluteal muscles and take the leg as much as possible to the side.
Burely Bridge
This exercise to lose weight of the stomach and buttocks at home like many women for high efficiency.IP - lying on the back with the legs bent at the knees, the feet rest close to the floor, the arms along the body.On inspiration - pressure the back and lift the hips, dwell for 2 seconds, squeeze the buttocks a lot, exhale and return to IP.
A set of exercises for weight loss of the stomach, sides and legs
To get rid of hated fat deposits, a properly composed set of exercises for weight loss of the abdomen and sides is needed. He must take into account the original data on the losing weight: its weight, possible health problems.Gymnastics to lose weight and sides with great weight should sparingly.This will help avoid damaging joints and ligaments.Exercises for weight loss of the abdomen and the sides must be performed at least 3 times a week.Install the duration of training at your own well -being.The fitness of the house for weight loss of the abdomen and sides should not provoke worsening of chronic diseases.Be sure to start classes with a hot -up, finish with stretch.
After this graphic in a week, you set up exercises for weight loss at home at home 3-4.5 hours.This means that you will soon come to the desired physical form.After 30 days, exercises to lose weight and sides will become the usual lifestyle, harmony and grace replacing lush forms.
How can you speed up weight loss?
In order for the weight to go as soon as possible exercises to lose weight and sides at home, it is necessary to supplement with proper nutrition, cardio training, modern cosmetic procedures.Nutrition experts recommend using pharmacy medicine to reduce weight only in extreme cases.The use of sports nutrition will help lose weight faster without loss of muscle mass, speeding up metabolism.
To establish food
When you lose weight, it is recommended to eat in small portions with a break of 2 or 3 hours.It is important to eat the last dinner no later than 2 hours before night rest.In one day, try drinking approx.2 l clean, non-carbonated water.Pay attention to the list of useful products, take them to prepare a diet.Minimize harmful foods or is completely excluded.
Add Cardio training
It is difficult to overestimate the importance of cardio training for the weight loss of the abdomen and sides at home.Experts that I advise you to combine cardio with strength exercises to achieve the maximum fat -cuddling effect.
Add Sports Near
A variety of sporting nutrition helps to quickly tighten the body at home, maintain muscle mass.These products are classified depending on their effect on the body:
- Thermogenics;
- Diuretics;
- funds that reduce appetite;
- blocks calories;
- Metabolism stimulants.
Fitness instructors do not recommend replacing exercises for the stomach and sides with a sporty for rapid weight loss, but using the synergy of these two resources.
Conclusion
If you decide to adjust your figure, physical exercises to lose weight and sides will become the basic factor in your strategy.Other resources need to be connected to them - proper and modern sports nutrition, cardio training and most importantly - endurance, belief in their strength, good motivation.After combining all factors together, you will definitely come to the target.