The muscles in the area of the abdomen and flanks are the muscles that form a corset. Therefore, their active use of many interconnected into a muscle that is located towards the top of his back and extends through the buttocks to the front, and the internal part of the thighs. Make a few changes in the lifestyle and do exercises in order to lose weight the belly and on the sides of the house to get the silhouette of your dreams.
The strategy slimming abdomen and sides
The fat on the belly looks aesthetically ugly. In addition, it can affect your overall health, if you do not restrain its growth. Physical inactivity is one of the main causes of the appearance of the abdomen. The lack of regular exercise and low physical activity coupled with overeating will lead to a postponement of the fat around the waist. Even in the absence of excess weight poor posture and weak muscles in this area will cause the accumulation of fat on the belly and sides. All you need to do – train the muscles in tension, to get a thin waist. If you think that the only regime will help you burn belly fat, you are mistaken. The diet helps at weight loss, but will not be able to work as a dashed line on the belly and sides. Strength-training exercises with low intensity provide a greater rate of metabolism and burn calories at a faster rate. You will get a greater effect of exercise to lose weight the sides, if you follow these tips:
- Made of the movements of the waist, the hips should be stationary.
- Keep your abdominal muscles taut throughout the exercise.
- Breathe deeply, it strengthens the abdominal muscles and protects the lower back.
The exercises should draw in a large number of muscles and expend a lot of energy to provide intense to burn calories. Here will come to the aid high-intensity training and burning the fat from the training. The success of 80% of the consumption of healthy foods. Follow a balanced diet with an adequate amount of macro and micronutrients. Eat food prepared at home, and go to the fast food and finished food products. If you follow a healthy diet together with regular physical exercise for 30-45 minutes 4 to 5 days per week, the weight will gradually decrease, and the fat on the belly and sides of the melt.
The the most effective exercises for the belly and sides
You must provide for the possibility that your body does not have the usual case of the ms type of training. To do this, sometimes, alternate between the exercises:
- direct, rear and lateral twisting, particularly on the ball;
- squats with overweight;
- the slopes with weights;
- mahi feet and elements of the step.
For 15 minutes warm-up before each workout ideal for running, jumping rope, or cycling.
Direct torsion lying on the back.
There is nothing that will burn belly fat faster than the rolling. This exercise has many variations. Do not hold your breathing while running. Repeat 2-3 sets of 10 times. Bend your knees and place the feet on the floor or lift to a right angle. Keep the hands folded across the chest – thus, you can avoid excessive pressure on the muscles of the neck.
Tighten your abdominal muscles and as you exhale, lift off the case. On inspiration, falls to the ground. Similar to the starting position, but during the climb of the torso tilt to the left shoulder to the right, while holding the right side laying on the floor. Then, do the movement on the other side. You can lower the knees on the floor in the opposite direction – he will focus on movement on the side of the muscles. The starting position of the exercise is done with the feet, not the shoulders. You can work the muscles of the press, and not to use the momentum of the swinging legs. The feet in this case, standing on the floor, and fitball supports the lower part of the back, the shoulders are on weight. In this situation, you can make direct-and side-curl. Should not be completely sit when mounted to the hull, lift the torso, at an angle of 30 to 40 degrees – that will protect the back from damage. All movements are running slowly.
bridge
This exercise encourages actively the muscles of the stomach and buttocks. It also has several varieties from basic level to advanced. Do 10-12 reps 2 approach. Be careful, not to bend in the back during the rise of the buttocks. Done from a position lying on your back with knees bent, feet flat on the floor. As you exhale, lift the buttocks towards the top, tighten your abdominal muscles. Take a break at the highest point and descend slowly to the ground. Advanced Version assumes that you hold the balance on one leg, while the other is pulled up toward the ceiling. In this case, the exercise is complicated by the addition of weight. Put it on the belly of the pancake from the rod or to fix it on the hips of the surface.
The emptiness of the stomach
This exercise is also known as the four point, transverse abdominal vacuum. The blank exercises for the abdominal muscles to put more emphasis on the breathing, and not on the increase of the heart rate. It should be performed on an empty stomach.
- The emptiness of the stomach from the position on all fours. On the exhalation, tighten your abdominal muscles and hold this position for 15-30 seconds.
- Do the different variants of this exercise sitting, standing or lying down.
Belt
This exercise trains the muscles of the abdomen, the thighs and the lower back. Use the different variations of the belt, to pump all the muscle groups of the body. Try to keep your back straight and do not sag in the schedule. Do not you in such a situation, how many will be able to. Gradually, it is time to rise and go to the belt with outstretched arms. In the advanced version of this exercise, you can lift one arm or one leg above the ground. Hold the thigh above the ground, in a complicated variant of lift a leg to the top – this will hard work the lateral muscles and the thighs.
- The reverse of the belt is similar on the bridge, only with the media is not on the shoulders and on the elbows or the palms of the hands.
- Belt on the ball.
Take a spin on the ball so that it kept the feet and the hands were laid out on the floor, under the belt of belt. The precariousness of the position of the feet on the ball includes work additional stabilizer muscles.
Breathing exercises to reduce the waist and sides
Apply, and breathing exercises to remove the fat from the belly and sides.
We distinguish 2 types of technology. To get a flat stomach effective bodyflex, occisis. In the first case, the technology involves the intake of oxygen in the space of burning fat. For this an empty stomach, perform exercises for which special attention to the breathing. Exhale here, replaced by a deep breath, then re-strong expiration, the delay of breathing. The exercises are done until the breath is retained. It takes 10 seconds., that will help banish fat. During bodyflex last 15 minutes, during which the place of effective exercises for weight loss belly and on the sides:
The workout feet about shoulder-width apart, a little curved, the body is slightly leaning forward, the palms of the hands touch slightly above the knees. Begin to breathe deeply, with the effort to bring it out of the air until the liberation of the lung, quickly suctioning the nose with plenty of swell in the belly. Strongly air to breathe through the mouth, enter the stomach, stop breathing for 10 seconds. Repeat the whole.
- Expose the feet to the shoulder width, bend the knees, the palm of put just-above-the-knee cut, to do a breathing exercise. Lower the left hand, the elbow on the left knee, the right leg, lift the side with a flat tip without otrivaniya of the foot. The right hand to lift the head, hold until the feeling of stretching of the muscles on the side. Pass a cycle of 5 repetitions to change hands.
- Squatting on the ground, throw a leg over the other, bend. Of the right hand, take the opposite knee, with your left hand to throw behind the back. Do a breathing exercise, pull up the left knee on himself, the more the top to the body, spinning, felt tension at the waist. Look back to stretch the size of the outside of the thigh. Move from 5 reps to change sides.
When using the system occisis not sudden with maturities relating to the place of short breaths. The proper technique: 1 in a big breath, 3 short of breath, a breathing, 3 lung airway. Repeat the effective use of technology can be up to 30 times after a meal. This technique stimulates the obliques, the abdominals, which is reduced to a quarter of an hour up to 250 times. This will help get rid of the fat, ugly creases, which makes the flat stomach.
Charging for weight loss the belly and on the sides
When one wants to lose weight, it is necessary from time-to-time (up to 4 times per week) of intensive training, every day to effectively care for the reload. To a gym, you can activate the following exercises:
Lying on the back, unfold the hands, the palms of his hands land on the ground. Slowly put the hand on the feet combined with heels belly quickly uncross the legs.
- Lying on back, bend the knees, the heels do not tear off, hands on the back of the head with the elbows wide apart. Exhale, lift the torso to the knees, lie down with your arms stretched along the body, move the feet up to touch fingers to a small rug at the top of the head. Go back to the PI, lift the legs up to 20 cm to keep the 10 seconds.
- Sit down, keeping the back straight, the hands at the hips, strengthen your abdominals, gently and lie back with respect to the 90 degrees angle between the body and the legs straight.
- Squats with a slow charge to sit back on a chair in imagination, to dwell in a position to straighten up. For the complications can be squat on one leg, turn the hoop.
The impact of exercise on weight loss belly and sides
The regular execution of the same exercise – sometimes becomes an ordeal for many dieters. Indeed, not everyone can do every day to pay attention to the sport, but because the majority decides that a good diet will be sufficient. But it is precisely these areas such as the belly and flanks are very difficult to put in order, only by a deficiency in calories. Also, how to create a caloric deficit read here. The volumes, of course, will decrease, but a flat stomach and still will not. To belly was flat, it is necessary to have tense abdominal muscles. If they are weak, the belly will still be swollen, constituting a painful line of the silhouette. Well, and to tighten the abdominal muscles, you can only an effective way exercises to lose weight the belly and on the sides. In addition, the physical activity, of course, helps to lose weight more quickly.
5 exercises for weight loss belly and sides
To begin with, we are going to talk about on the sides. There are a number of simple, but effective exercises to reduce the sides and to tighten the muscles of the abdomen. Consider the 5 exercises for weight loss belly and on the sides, which are guaranteed to be pulled up the silhouette. The first three of these focus on the sides and help simply and fairly quickly get rid of the clumps in this area. These exercises will be enough to get rid of the excess, but not to move the oblique of the press, which can lead to the increase of the amount of the size. The other two help to strengthen the press and get a flat stomach.
- 1 Slopes. Starting Position – feet are shoulder-width apart, arms bent at the elbows, keep the belt. Alternatively, switch in hand, hang out a hand in the direction of the slope. If the switch in the right side, and then extends the left hand and vice-versa. Repeat 30 times. This exercise is very simple, but quite effective. Need to make two-three approaches, to be repeated every day.
- 2 Turns of the shell. Starting Position – feet are shoulder-width apart, keep hands at chest level, we conclude a brush in the castle. Turn back, trying to fully deploy the trunk, the legs and the pelvis during this leave still. Do 20 times on each side, the two-three approaches.
- 3 Rolling. Starting Position lying on the back, the hands keep head, feet flat on the floor, legs bent at the knees. Raise the torso to the knees, rotate, and return to its original position. Repeat 10 times on each side. Will it be enough of one to two approaches.
- 4 lift the torso. There are two variations of this exercise. The first aims to strengthen the top of the press, while the second allows you to work well abdominal. Then, lie down on the ground, bend the legs, knees, feet pressed on the ground, the hands keep in mind. Cut the shoulder blades from the ground, the chin is pulled upward, the housing is not completely stand up and take the initial position. Perform two to three sets of 12 to 15 times. In the second variation do all the same thing, body wake up fully, pulling the chest to the knees.
- 5 Lift the feet. Lie on the ground, the hands support on the ground, staying along the body, the lower back is well held to the floor. The feet raise up perpendicular to the body and slowly omitted, inmate 1-2 seconds for approximately 5-10 cm from the ground and again we get up. Repeat the exercise 15-20 times, make two-three approaches.
Effective exercises for the press
It is difficult to obtain the perfection of forms, especially in a "complex", the area, like the belly and waist. Keep the weight, to keep a slim waist, the belly, at the age of 40 years and is becoming a real problem. But nothing is impossible. To be effective, the exercises experienced fitness instructor Gay Gasper guaranteed to allow you to get a slim waist and a flat stomach. Gay Gasper and called the complex "Abs for dummies". For each fiscal year offers, also the most complicated of the amendments to the advanced level, or vice-versa, light version, if the first stage is difficult to cope with even a basic level. You don't need special equipment or projectiles, only need a mat. Therefore, the whole for a flat stomach Gay Gasper is ideal for practice at home. Gay Gasper recommends that you combine exercises for the abdominal muscles with aerobic workouts and balanced, because this is only a single oscillation of the press is not enough for a flat tummy. Burn fat not possible that in a particular area, therefore, without the aerobic loads, and a balanced diet a flat stomach won't get, and even pumped up abdominals will hide the layer of subcutaneous fat. By following these recommendations, at the end of 2-3 months, You are guaranteed to get a slim waist and flat, a beautiful belly. Yes, unfortunately, is not a quick process. But the first motivating results, you can see a week or two, if you do by day.