The muscles in the abdomen and sides are muscles that form the corset. Therefore, their work involves many interrelated muscles that are located up the back and stretch through the buttocks to 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 reasons for the appearance of the abdomen. Lack of regular exercise and low physical activity coupled 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 promotes overall weight loss, but will not be able to influence dot on 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 greater effect from exercise for weight loss laterally, that if you follow these tips:
- Move from 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 is 80% dependent on eating healthy foods. Maintain a balanced diet with adequate amounts of macro and micronutrients. Eat food prepared at home, and pass by the fast food and ready meals. If you follow a healthy diet together with regular exercise for 30-45 minutes 4-5 days 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 should allow to your body not used to the same type of training. To do this, sometimes switch between 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 perfectly suited to running, jumping rope or bike.
Direct twisting lying on the back.
Nothing will make burn belly fat faster than crunches. This exercise has many variations. Don't hold your breath when you run. Repeat 2-3 sets of 10 times. Bend your knees and place your feet on the floor or raise up at the right angle. Keep your hands folded on your chest – so you can avoid excess 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, hold right side 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 momentum from swinging feet. Feet in this case are 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. Should not take if you lift the body, lift the torso at an angle of 30-40 degrees – this will save your back from damage. All movements are performed slowly.
the bridge
This exercise actively engages the abdominal muscles and buttocks. It also has several varieties from basic to advanced level. Do 10-12 reps 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 descend slowly to the floor. Advanced version assumes that you will hold a balance with weight on one leg while the other stretched up to 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.
- Vacuum belly of the 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 variants of plank to train all 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 time and continue to run 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 – this will make hard to 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 supported his feet and hands were located on the floor under the shoulder belt. 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 a first embodiment the technique involves the flow of oxygen in the place of fat burning. 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, then exhaled sharply, the breath. Exercises are performed while breathing arrested. It takes up to 10 seconds. that helps to lose fat. Classes bodyflex lasts 15 min, during which carried out effective exercises for slimming the abdomen and back:
Workout – legs apart, slightly bent, body slightly tilted forward, palm rests slightly above the knees. Start breathing deeply with the effort of forcing the air to 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 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 tearing of the foot. Right hand to raise the head, hold until you feel the stretching on 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 body spun, he felt the tension in the waist. Look back to stretch the waist, outer thigh. 5 reps, swap sides.
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 be up to 30 times after a meal. This technique stimulates the obliques, abdominals, which reduced a quarter of an hour up to 250 times. It helps to get rid of fat unsightly wrinkles, makes your tummy flat.
Charging slimming belly and sides
When you want to lose weight, you should periodically (4 times weekly) to carry out an intense workout, daily workouts 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 torso to the knees, to lie down with arms extended along the body, move the legs to touch the toes of the Mat above his head. To return to Yip, to raise the legs up to 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 sit back into an imaginary chair, stand in a position to straighten up. To complicate it is possible to squat on one leg, twist the Hoop.
Impact exercises for weight loss belly and sides
Regular performance of even a few physical exercise is sometimes a challenge 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 through 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. To tummy is 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 that 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 trim figure. The first three of the presented directed to the sides and help is easy and fast enough to get rid of unnecessary accumulations in this region. These exercises will be enough to get rid of excess, but not to rock the oblique abdominal muscles, resulting in increase in waist size. The remaining two help to 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. Alternately bend to the side while you pull one hand towards the slope. If you lean to the right, then pulled 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. Turn 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 – lie on back, keep hands behind head, feet flat on the floor, legs bent at the knees. Raise the torso to the knees, turn, return to the starting 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 second allows you to work lower abs. So, lie down 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 the second variation do all the same, only the body raised fully, pulling the chest to the knees.
- 5 leg raises. Lie on the floor, hands resting on the floor, keep them at your sides, lower back presses good to the floor. Legs raised perpendicular to the body and slowly lower 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. To keep weight, 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.