Deposits of fat in the thighs, waist and abdomen is the most common problem of women and men with metabolic disorders and predisposition to excess weight. To begin the fight against excess fat tissue on the abdomen and flanks, you first have to start to eat properly and to carry out a set of fat-burning exercises that help the "sleeves" of extra pounds.
Immediately it is important to understand that to lose weight in a specific part of the body, the body simply can not. Usually the excess fat goes from the top down: first the person loses weight, then Breasts, then slowly goes the extra arms, belly, waist, thighs, buttocks and calves. That is why to lose weight point, you will have to do exercises to load on the body, and the rock press for weight loss belly, as do the endless slopes to the sides, a common mistake dieters beginners: even if they manage these exercises to tone muscles, which slightly increase in volume, the old layer of fat will remain in place, resulting in a stomach and a waist will only get bigger. Therefore, to remove deposits on the sides and stomach need a comprehensive exercises for weight loss.
In order to lose weight around the waist, hips and abdomen, need to train three to four times a week. Trainer for fast weight loss suggest to regularly adjust the curriculum to gradually increase difficulty of exercises. So the body will not get used to horizontal loads, and thus will not adapt to the conditions and to stop the process of weight loss.
Exercises for the sides and belly at home
An obligatory element of any workout is the warm-up, it should start any set of exercises for weight loss both men and women. That workout warms up the joints and prepare the muscles to stress, protecting from possible injury when performing exercises. You can then begin to exercise to work out the volume of the sides and belly. They often include a standard set of movements for which you will need only a Mat and your own weight. Also you can buy a large exercise ball that will help to do exercises to lose weight in the press and sides maintaining a balance. Here is great:
- twisting,
- plank on elbows and palms,
- pull legs
- Mahi.
To combine a few of these simple exercises to burning fat will be even more effective. Repeat the exercise for weight loss belly and sides is necessary without fanaticism and excessive overloads, train thoughtfully, working through every muscle. Approximately 12 to 15 repetitions of one exercise for 2-3 sets suitable for weight loss women and from 18 to 20 times for 3 sets is ideal for losing weight men. Vary these numbers depending on the pre-level training on nutrition and other personal metrics.
Effective exercises for women
Effective exercises for slimming the abdomen and back to women in the home is a set of simple movements that can make any woman without special training, tools and money. To perform this workout for slimming the abdomen and back three times a week, but if you want more. Most importantly, take sufficient time for relaxation of the muscles.
- Twisting the upper body
Lying on your back bend your knees, rest your feet in the floor, plant your hands behind your head, elbows bred in hand. Extend your elbows to your knees, Contracting the abdominal muscles and back. Head and neck are not tense and do not pull with your hands. Gaze directed at the ceiling. Don't forget about deep breathing and constant muscle tension during exercise for weight loss.
- Twisting the whole body
Lying stretched out at full length factory arms behind his head. Slowly curl the upper and lower parts of the body simultaneously connecting the shoulders and knees on weight. Return to the starting position on the floor, repeat the exercise for slimming the sides and belly.
- Plank on straight arms
Direct body on four limbs need to keep as long as possible. The pelvis can not lower or raise too high on head, back, buttocks and calves should form a straight line. The longer hang on in this position — the faster the fat burns. Every once a while in the bar you need to increase for a speedy weight loss.
- Leg raises on weight
Returning to the Mat in a lying down position to lock the hands under the buttocks, and effortlessly raise the straight leg 90 degrees. The more times repeated, the sooner will be the first weight-loss results.
- Leg lift on the side
Lie on your side so that the foot pressed to the floor and torso were in one line. Rely on elbow, other hand put in front of him. Raise the leg 90 degrees. Exercise for weight loss need to perform effortlessly, feel the work of the abdomen, waist, buttocks, and not to forget to breathe deeply. After 15 risers fall on the other side and repeat the exercise on another part of the body.
- Shoulder bridge leg at a right angle
Effective exercise for fighting fat from prone position. Bend your knees at a right angle, conveniently abut shoulders and feet to the floor, hands lie along the body. Raise the hip and back so that from the knees to the chest line below the slope was a straight line. The maximum strain the muscles of the abdomen and back, do 10 cycles of breath, gently lowered onto the back and repeat the exercise 3-4 times for speedy weight loss.
- Scissors
Drop the bent knees, lying on your back. Not in a hurry, the breathing, the maximum number of times.
- Drawing the hands to the feet
Effective exercise for fat burning, hardening the oblique muscles of the abdomen and development of the slim waist. Lying on back put feet to the floor, knees bent. Hands along the body lying on the floor. Alternately curl one side of the body, reach right hand to right foot as deep as possible, then straighten up and reach left hand to the toes of the left foot. Works waist, back and arms. Neck strain can not. Breathe deeply, move gently and feel like during the exercises work the abdominal and back muscles — a sure sign of weight loss.
A set of exercises for men
Men exercise for weight loss belly and sides must be chosen with a view to work all muscle groups. The bigger the muscle is strained, the faster energy will be lost body and burned fat stores, including belly and flanks. Men, like women, without proper nutrition and avoiding harmful habits the results can be expected. Remove fat from the sides and belly have a comprehensive work — training and diet.
Repeat the exercise for weight loss men need 20-25 times the average pace, of approaches can be 3-4, depending on the physical training. To do for fast result is better through the day, and to combine these workouts with running, Cycling, walking with obstacles and other types of cardio.
Which exercise to choose the man to get rid of a round belly and protruding laterally?
- Twisting straight with knees bent
Extend your elbows to bent with the weight of the knees in the supine position;
- Twisting on an inclined surface
On a flat bench completely straight body on the exhale, extend your elbows up;
- Push-UPS with high leg lifts
Widely place hands on floor, straight legs raised on a chair or bed. Do presses at an angle, the torso straight and assembled, it is extremely important for speedy weight loss;
- Pull the dumbbells standing in the slope
Legs apart slightly wider than shoulder width bend at right angles. Hands with dumbbells raise from the thighs to the chest narrow grip, elbows pinned to the waist. Do not rush and carefully bend the elbows in order not to pull muscles. With this exercise for weight loss tense the abdomen and buttocks, do not forget about breathing techniques;
- Lunges with dumbbells press forward
Starting position will make standing straight, hold a dumbbell reverse grip in the hands, thighs, do a lunge with one foot forward, bending the leg at a right angle, straight arms, press the dumbbells up to eye level. Return to starting position, repeat the exercise for weight loss 15-20 times on each leg;
- Pulling legs at a right angle on the bars
Rested in the hands on the bar, raise the body, curl the ascent of the lower part of the body at right angles, work through abdominal muscles;
- Plank on hands with pulling up the knee
Do the standard plank on straight arms and alternately pulled up to his chest every knee on the weight. This load is perfect for weight loss;
- Plank with dumbbells
A standard exercise on straight arms is complicated by the dumbbells in hand, which rested palm. Without bending the back and legs rested on three points and in turn start each elbow for the belt tension in the hands and the press. Exercise is extremely effective for weight loss in the abdominal area and the sides, if you do it slowly and steadily.
Best exercises for beginners
How fast a week lose weight in the area of the sides and belly? The question is particularly relevant in summer when the rest of the sea inevitably approaching, and the sides and belly are growing inexorably. The lightning round with body fat on the belly and sides it is better to find a balanced low-fat yogurt and a special set of physical exercises that will quickly help to lose weight. Outset that speech can go about losing weight a few pounds for the short-term to lose weight for months in this mode is strictly prohibited.
Physical activity should not be limited to pumping abs and buttocks, in such a short time it is better to act comprehensively. For example, morning Jogging, evening, swimming, and afternoon is better to devote a small 50-minute training on all muscle groups, to disperse the heart for the early burn fat on belly and sides. The main rule of weight loss: do not eat two hours before and after training.
Best exercises for beginners for the discharge of excess from the sides of the waist, stomach:
- Crunches on an exercise ball or carpet
Classic twisting described above, but exercises can be modified for speedy weight loss, if you have access to a fitball. Lie back on the ball, legs bent at a right angle, rested his feet on the floor — it is our only support in this exercise. Hands with extended elbows start behind the head and drawn up by them, keeping the balance and feeling the muscles of the abdomen;
- Exercise "Table"
Be in the posture of "Table" with straight arms and bent right angle legs. The head is not raised above the body. From knees to shoulders the body should be in one line. Then alternate lifting each leg over the body;
- Plank with jumping full height
Be in the bar on straight arms, pick up under first one foot, then the other, stand on straight legs, completely straight, jump up with your hands, bend again, straighten one leg, be in the bar. Repeat this is an effective exercise for slimming the abdomen and back 10 times for each leg;
- Lunges with dumbbells presses up
Standing smoothly raise the hands with dumbbells to the level of the temples, elbows tight. Do the forward lunge and press dumbbell on a flat hand over his head. Be in its original position, bend elbows and do a lunge on the other leg lifting dumbbells up. For weight loss and development of abdominal muscles exercise try to perform effortlessly;
- Side plank with lift his free hand up
Lie on your side, top leg is pinned to the base, in the side bar with a focus on straight elbow and one foot. His free hand lifted straight up, keep the bar straining oblique muscles of the abdomen and tightening the waist so that it does not bend. Breathe evenly and hold for 20 seconds, then change the side and stretch the other side of the torso strap for uniform weight loss sides;
- Plank with leg swings to the side
Become a regular in the bar, relying on the bent right angle elbows. Alternately raise each leg, attach myself to the side, and again be in the bar. Work all the major muscle to pull the stomach and hips.
How to remove fat after childbirth
How to remove fat from your abdomen and back after childbirth? First of all, young moms need to monitor the health and mood — proper nutrition, good sleep and good spirits — that's the first assistants in speedy weight loss after childbirth. But it widened the sides and belly young mothers do not resolve, there needs to be effective exercises for girls after birth, for slimming and toning muscles.
It is believed that doing sports with their physician's approval you can start about a month after natural birth, if the mother before delivery led quite an active lifestyle. To remove the belly and flanks are less mobile mothers can begin a month and a half after giving birth. Undergoing caesarean section will have to wait until the first exercise to lose weight about 2.5 months after surgery.
"Vacuum" in the early stages you need to do lying down on a firm surface, preferably in the morning on an empty stomach, even before the first glass of water. To do "Vacuum" correctly, you need to bend your knees and raise arms out to the side. Then take a deep breath and to exhale all the air accumulated in the abdominal cavity, straining all the muscles of the abdomen during exhalation detention. On a deep exhale, the chest should open, and the stomach would catch up to her. Don't rush, pay attention to each muscle belly when the voltage on the exhale. Repeat the exercise 10-15 times. The deeper and longer the movement, the more likely a young mother will be able to lose weight.
Of a more active set of exercises for weight loss after delivery should be allocated to the same movements that will be suitable for all women to reduce fat on the abdomen and flanks:
- twisting on the floor;
- lifts hips while lying;
- climbs straight legs lying on the back;
- climbs straight down on the sides;
- various types of straps;
- squats against the wall.
Don't forget about breathing techniques, exhale when you need to strain the muscles of the abdomen, thighs, back, and first results weight loss will definitely be felt.