Exercises for weight loss of the abdomen and sides

If you do not follow your nutrition, then one day you can accidentally find that you can no longer fit your favorite jeans.The body became loose, and dull lumps of excess fat hung on his stomach and sides.Gaining excess weight is much easier than removing it.But, even if you could not prevent it, you can correct the situation.

There is a set of exercises for losing weight waist, which can quickly and effectively help you.You will need only a drop of determination and willpower in order not to give yourself concessions this time.And then, literally after a month of training, you can see the first results.

How to get rid of fat on your stomach and sides

It would be much easier to say how to prevent their appearance.But, since you are on this page now, you are interested in something else.

To remove the stomach, you need to follow several conditions:

• Follow the correct diet.
• Regularly carry out cardio loads.
• Perform a complex for the abdomen and sides.

The first two aspects in the framework of this article will be discussed briefly, and the third point should be carefully disassembled.

It is possible to remove surplus only if you observe all three conditions.There is no miraculous exercise that can save you from excess fat.

This will happen only when you have a calorie deficit.It can be caused only by diet and cardio loads, and classes will only help you improve the shape and tone of the muscles.

Proper nutrition

Proper nutrition is the cornerstone of the entire weight loss process.Many of your favorite products provide you with a bear’s service;Turning into extra pounds.To effectively remove fat, you need to completely exclude them from the diet.These include:

• all fatty, fried and salty food;
• fast food;
• alcoholic drinks;
• sugar products and sugar itself;
• bakery products;
• Chips and other snacks.

Preference should be given to boiled or steamed food.The products that are useful in this period include vegetables and some fruits.Plus, you need to use a sufficient amount of water-for active weight loss of at least 2-2.5l of water per day.

Physical activity

Calorie deficiency in the body can be achieved not only at the expense of the diet, but also by their active burning.In other words, you should spend more calories a day than you consume.It is quite difficult to achieve this without intense cardio loads.Therefore, take the time daily:

• Run or walking;
• bicycle driving;
• swimming;
• jumping through a jump rope;
• Performing Cross Fita complexes.

First of all, the loads should be long.You can run for 10 minutes, get tired deadly and go home.In this case, you practically do not burn extra calories.

Another thing is when you run at the average pace for an hour.The effectiveness of this method will be several times higher.

How to quickly remove the stomach at home

There are special abdomen complexes that if they do not remove a large amount of fat, then at least return your body visual harmony.They are designed to tone the muscles of this area.Due to this, you will look much slimmer and more attractive.

Home exercises for weight loss:

1. Planck - is rightfully considered the best to remove excess volume.It improves muscle tone of this area, and allows you to work out the whole body well at once.The plus is that it has a huge number of variations.For example, a bar with turns will strengthen not only the abdominal muscles, but also allows you to make a harmonious waist.
2. Vacuum - allows you to effectively reduce the stomach.You will see the first results in a couple of weeks.Regular practice will remove up to 10 cm in the abdomen per month.

You can learn in detail about the bar and vacuum from other articles on our website.A brief instruction will be attached to the next exercises.

1. Tilts to the sides with dumbbells - strengthen the muscles of the bark and the oblique muscles of the press.Take dumbbells in your hands, get up straight.Make 50 inclinations first to the left side, then to the right.
2. The turning back of the case is back.The starting position is the same as in the previous exercise, only your hands now need to be held in front of the chest.Make 30 turns, alternately in each direction.
3. Twisting.A classic press exercise that allows you to work out the rectus abdominal muscle.Lie on the floor, bend your legs at the knees and put on the floor.Put your hands behind your head.From this position, carry out the lifts of the case so that the shoulder blades come off the floor.Performing about 30 repetitions at a fast pace should be performed for training.
4. Side twisting - work out the problem area of the sides.It is performed almost in the same way as the usual twisting, with the difference that during the rise of the case you must pull the left elbow to the right knee, and vice versa.Also, 30 repetitions in general, 15 for each side.
5. Cat - allows you to improve the shape of the waist.To perform it, stand on all fours.First, maximally drawing the stomach, bend in the lower back.Then, without weakening the press voltage, bend in the opposite direction.
6. Loams of the legs.Helps to work out the lower abdomen.For its execution, lie on the floor, place your hands freely along the body.Take straight legs from the floor in turn, and raise them to about 45 degrees.It should be performed 30 times for each leg.
7. Touching the heels with your hands.To do this, lie on the floor, bend your legs at the knees and put on the floor.Hands straight, lie along the body.Slightly lifting the shoulder blades from the floor, tape the heel of the left leg with the left hand.Then, repeat for the other leg.It is performed continuously, while 30 repetitions for each side.
8. Throwing the legs.Allows you to remove fat from all over the abdomen.For its execution, lie on the floor, hands perpendicular to the body.From this position, put bent legs in the knees first in the left, then on the right side.During execution, exclusively muscles of the case should work - do not help your feet.Perform 20 repetitions for each side.
9. Twisting on the side.Lie on the left side, legs straight, the left hand as a support lies on the floor, the right behind the head.From this position, make twisting sideways.Perform 20-30 repetitions for each side.

There are also special simulators that help remove the stomach.These include:

• The hoop - it is not in vain included in the program of many methods such as Pilates.The rotation of the hoop every day for 30–40 minutes will help to quickly get rid of fat on the stomach.
• Instead of a hoop, a hula-hoop simulator can be used.
• Another simulator for weight loss of the abdomen is the Soviet “health disk”.If you work with it daily for 20-30 minutes, then you can remove a significant amount of excess fat.
• You can burn fat on the stomach using a sports ball.Lower your legs on the ball, with your palms you need to rest on the floor.With a slightly bent your knees, make a roll on the ball first in the left, then on the right side.Repeat 20 times for each side.
• You can get rid of the excess volume of the abdomen using a gymnastic stick.Put it on your shoulders, stand straight.From this position, turn to the maximum to the left, then on the right side.Repeat 20 times in each direction.

Fitness exercises can be distinguished for weight loss.These include:

• Twisting on a crossover.Hang the rope handle on the crossover, set the required weight.Go to the simulator, grab the handles and hold them on both sides of the head.From this position, perform 25-30 twisting down using the work of the press muscles.
• You can also use a special press for the press.It is best to perform on a gymnastic rug.The simulator should be rolled from the position of the classic bar.
• The thrust of the lower block on the crossover.Helps to work out the waist area.Set the small handle on the lower block of the crossover and stand sideways to it.Having taken the handle in the hand, carry out the inclinations to the side.Perform 30 repetitions for each side.

How to remove stomach and sides in a week

Remove the stomach and sides in a week is extremely complex, but fulfilling the task.Of course, the results will not be so amazing, however, they will be noticeable.

To do this, you will have to consume mainly protein foods by reducing the amount of carbohydrates and fats to a minimum.

You will also need to deal with cardio loads at least 2 times a day for an hour.They can be attributed to both running and in the case of weak physical preparation of ordinary walking.

The most effective exercises that you will need to focus on are: bar, vacuum, twisting on the side, classic twisting and using a press video.

Just like cardio loads, this complex should be performed several times a day.It will be best if you divide all of the above exercises into two parts, one of which will be performed in the morning, and the second in the evening.

If you want to remove the excess, then compliance with the diet, the mode of classes and cardio loads should be daily, without excuses and self -pity.In this case, you can remove the volume of the abdomen even in a week.