Fitness trainers of the whole world are developing new exercises for weight loss of the abdomen and sides so that women remain slim.Obesity becomes a real problem of mankind, it must be fought comprehensively.Physical exercises in conjunction with proper nutrition provide a quick and steady result of weight loss.
The most common causes of abdomen and sides
Often, exercises for weight loss in the sides give a good result in combination with a diet. A sedentary lifestyle, irrational nutrition underlie obesity. Also, the stomach and sides are 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 main thing is to perform them correctly and regularly.It is necessary to combine exercises for losing weight and sides in women with dietary nutrition.Otherwise, you cannot achieve the desired harmony.
The best exercises for losing weight and sides
Among the many types of training, the best are effective exercises designed for weight loss of the abdomen and sides.It is they who 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 for losing weight in the stomach and sides.Classes strengthen the rectus and oblique muscles of the abdomen, as well as the muscles of the back. Classes for losing weight of the abdomen and sides from the Gasper are so easy to perform that he was even called the "abdominal press for dummies."The most interesting thing is what exercises for losing weight and sides Gasper included in this complex:
- Warm up.It is mandatory and takes only 4-5 minutes, helps the muscles warm up, prevents stretching, injuries.
- This is followed by static exercises for weight loss of the abdomen and sides.
- Stretching.
Next, all exercises aimed at losing the abdomen and sides with pictures will be examined in detail.
Twisting
Various types of twisting are included in the top 5 of the best exercises for weight loss of the abdomen and sides.They allow you to work out the rectus abdominal muscles, create an embossed press.The most common option for training for weight loss is on the floor.It helps to burn fat and pump the upper press with a minimum load on the lower back.Lying on the floor upside down, bend the legs at a right angle at the knees.Hands are behind the head, the elbows are divorced to the sides.Tighten the press, smoothly raise the shoulder girdle from floor to pelvis.Slowly fall from the peak point to the source.
Planck
The most effective exercises for weight loss at home are based on the use of your own body weight.Planck is a universal training of an extensive muscle group.It will not only provide losing weight of the abdomen and sides, exercise, but radically transform the figure for the better. It is performed as follows:
- The starting position is lying on the floor, the legs are parallel, the forearm of the wrap on the floor, the elbows are located exactly under the shoulders.Inhale.
- Exhale: install the feet on the toes.Support - on the toes, on the forearm.The back is even, there is no deflection, the muscles of the legs, abdomen, buttocks are in tension, the feet are as close as possible to each other.
- When the muscles are too tensed to unpleasant sensations, smoothly sink to the floor.
Reverse twisting
These simple exercises effectively contribute to weight loss of the abdomen and sides at home.Correctly, they are performed as follows:
- Starting position - lying on the floor (hands are straightened down).Legs - slightly bent at the knees.
- Raise your legs upward, smoothly lifting the lower back from the floor.
- On inspiration, slowly lower your legs and the bottom of the back.Amplitude - shortened,
Tilts to the sides
These protozoa phizpraining are suitable for weight loss of the abdomen and sides of the house.It is easier to perform them easily - it is enough to keep your back evenly and leaning 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, you need to perform the exercise 100 times or more for each side.To enhance, you can take burden in the form of dumbbells.
Scalolas
Training for losing weight of the abdomen and sides will be especially effective with the exercise "Scalolas", which involves an extensive muscle group, tones the whole body.It is performed like this:
- IP: Lyching emphasis.Straighten our hands, legs should be shoulder -width apart.Reliance in the palms and socks of the legs.Keep the body right without a deflection in the back.
- Inhale - strain the press, pull one 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 other leg.
Oblique twisting
This type of exercise is effective for losing weight.The photo shows how the oblique muscles of the abdomen are involved.The correct execution algorithm:
- The initial position: lying on the floor with legs bent at the knees, hands are crossed on the back of the head, the feet are pressed to the floor.An ankle of one leg is on the knee of another.
- On inspiration, start lifting the body up, turning it.The elbow of the left hand strive to touch the opposite knee.Change the position of the legs and do it on the other side.
- Get down, but not to the end.Work in a short amplitude on the tension of the oblique muscles.
Twisting
This exercise makes the upper and lower abdominal muscles work.IP: lying on the back with his legs raised.At the same time, the ankles are on the parallel floor of 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, and then repeat 10 times.
Planck with turn
These complicated exercises for losing weight and sides with a photo will help you bring not only the waist, but also the buttocks, hips, legs.The bar with a turn is performed according to the scheme:
- IP - a classic bar, emphasis - on socks of the legs, forearms.
- Inhale - turn around, take the position of the side bar, resting on the right forearm and toes.
- The left leg and arm are stretched in the opposite direction up.
- Bend your arm, leg, pull the knee to the elbow.
- Dilute the limbs again in different directions.
- Return to the IP and repeat for the other side.
Lunches with turns
IP-standing, legs are located at a distance of 15-20 cm, hands-at the level of the lower ribs.The stomach is pulled, the back is straightened.We walk to the right with the left foot and turn the body to the right.At the same time, the toe on the left leg looks to the left.Get down in the lunge, straightening the right leg.Return to the IP, repeat for the other side.
Vacuum
This is an interesting way of losing weight in the abdomen and sides.Typically, exercises for the abdomen and sides develop the muscles of the press, while the vacuum works out internal muscles and aperture.The exercise is performed as follows: you need to stand straight, take a deep breath, and then exhale and drag out the stomach.Tighten the press, try to tighten the navel to the vertebra and under the ribs as much as possible.Fix the position for 10-15 seconds, slowly inhale through the nose and weaken the muscles.Inhale deeply with the diaphragm 2-3 times, repeat, making 3-4 approaches.
Side attacks
These training helps create a beautiful relief of the buttocks, legs and tighten the figure.To do this, you need to get up, spreading your feet shoulder width apart.The back is straight, hands - in front of the chest, bent at the elbows, the press - in tension.On the exhale - a wide step towards the left foot to the right corner in the knee.On the exhale - return to the IP and repeat for the other side.
Strong legs and buttocks will help to reduce the waist visually!
Fitness instructors are recommended for novice exercises for losing weight and sides to combine with other types of loads that other muscle groups use.Thus, it will be possible to harmoniously develop the muscles, making the figure beautiful.
Step and buttock exercises at home
These simple workouts can even begin, but with regular classes, the result will not be long in coming.
Squats
Be sure to add exercises for losing weight and sides at home, training hips and legs.The most famous are squats.
IP: Standing, legs - shoulder widths, socks are divorced to the sides.The knees are directed towards the socks.The body weight should be transferred to the heels, press the feet to the floor.The back must be slightly beaten with a boat, but not round.Mosque is straight, without tilt forward.The knees are forbidden to take inward and diluted when lifting from the lower point.At the beginning of the exercise - a deep breath, in the end - exhale.
Lugs
The most simple training are the best exercises for losing weight, as they are clear, do not require special skills and bring a quick result.Lunges help keep the whole figure.Step forward with the right foot, the toe is a little inside.Mote the left leg back and to the toe.Hands - on the belt, the case is even.Bending your left leg, go down until the right corner forms at the knees of both legs.Exhale, push out, return to the IP, do it for the other side.
Berpi
At first glance, Berpi seems to be a simple exercise for losing weight, but allows you to carefully work out all groups of abdominal muscles, buttocks, hips.It is performed like this:
- From the position of standing, make a squat, rest your palms on the floor.
- Remove both legs back by completing the bar on straightened hands.
- Tighten your legs to your hands.
- Stand up, jump high, 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 you should walk with a quick step, warming up the muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps, as convenient.Then you can add a pace to running, quick running.This training should bring comfortable sensations without shortness of breath, soreness.
Twins of the legs to the sides
Hip abstract is effective exercises for losing weight and priests.IP can be standing on the floor, lying on its side or standing on all fours.Getting up smoothly and holding the support, you need to strain the gluteal muscles and take the leg as much as possible to the side.
Burely bridge
This exercise for losing weight of the abdomen and buttocks at home like many women for high effectiveness.IP - lying on the back with legs bent at the knees, the feet are tightly rested on the floor, arms along the body.On inspiration - squeeze the buttocks and raise the hips, linger for 2 seconds, squeeze the buttocks a lot, exhale and return to the IP.
A set of exercises for weight loss of the abdomen, sides and legs
In order to get rid of hated fatty deposits, a correctly composed set of exercises for weight loss of the abdomen and sides is necessary. He must take into account the initial data of the losing weight: its weight, possible health problems.Gymnastics for losing weight and sides with large weight should be sparing.This will help to avoid injuring joints and ligaments.Exercises for weight loss of the abdomen and sides should be performed at least 3 times a week.Install the duration of the workout by your own well -being.Fitness of the house for weight loss of the abdomen and sides should not provoke exacerbations of chronic diseases.Be sure to start classes with a warm -up, finish with stretching.
Following this graphics in a week you devote to exercises for weight loss at home at home 3-4.5 hours.This means that soon you will come to the desired physical shape.After 30 days, exercises for losing weight and sides will become the usual lifestyle, harmony and grace will replace lush forms.
How can you accelerate weight loss?
In order for the weight to go as quickly as possible exercises for losing weight and sides at home, it is necessary to supplement with proper nutrition, cardio training, modern cosmetic procedures.Nutritionists recommend using pharmacy drugs to reduce weight only in extreme cases.The use of sports nutrition will help to lose weight faster without loss in muscle mass, accelerate metabolism.
To establish food
When losing 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.On a day, try to drink about 2 l of pure, non-carbonated water.Pay attention to the list of useful products, take them to compile a diet.Minimize harmful foods or exclude completely.
Add cardio training
It is difficult to overestimate the importance of cardio training for weight loss of the abdomen and sides at home.Experts I advise you to combine cardio with strength exercises to achieve the maximum fat -burning effect.
Add sports nutrition
A variety of sports nutrition helps to quickly tighten the body at home, preserve muscle mass.These products are classified depending on their effects on the body:
- thermogenics;
- diuretics;
- funds reducing appetite;
- blocking calories;
- Metabolism stimulants.
Fitness instructors recommend not replacing exercises for the abdomen and sides with a sporting for quick weight loss, but to use the synergy of these two resources.
Conclusion
If you decide to adjust your figure, then physical exercises for losing weight and sides will become the fundamental factor of your strategy.Other resources need to be connected to them - proper and modern sports nutrition, cardio training, and most importantly - perseverance, faith in their strength, good motivation.Having combined all the factors together, you will definitely come to the goal.