Home exercises for losing weight and sides

Home exercises for losing weight and sides are guaranteed to give a result if they regularly perform them and observe the correct diet. Many of them do not require special details and their technique is simple and available even for beginners.

The reasons for the appearance of fat in the waist in women and men

Of all the problems with the figure, fatty deposits on the stomach and sides are least aesthetically aesthetically pleasing and most dangerous to health, because fat enveloping the internal organs, violating their performance. The main reasons for its appearance:

1. Improper nutrition. The abundance of sugar -containing, flour, fatty products and fast food in the diet is fraught with deposition of excess weight in the abdomen and sides.
2. Overeating. Even if the person’s menu as a whole contains healthy food, but it is used in excessive quantities - the digestive system does not have time to cope with it, it remains in the folds of the intestines in the form of slag. This affects the volume of the lower abdomen. In addition, huge portions stretch the stomach, which also helps to increase the middle and upper abdomen. And when overeating, too much energy comes into the body, it does not have time to spend it and is deposited in problem areas in the form of a fat layer.
3. Hormonal failures, most often arose as a result of stressful situations. Disrupted sleep, experiences and excessive loads contribute to the release of the "hormone of fear" of cortisol. A regular abundance in the body slows down the metabolism, which leads to weight gain.
4. Alcohol consumption, especially beer in large quantities. This fact directly affects the large stomach only in the sense that a large amount of fluid stretches the stomach. A more serious problem is that alcohol provokes a feeling of hunger and after their consumption a person consumes a large amount of food.
5. Age. Women are less likely to have fat reserves in the abdomen and waist than men. But after 40 years, when the pre-dopaus occurs and the production of the number of female hormones decreases, the waist volumes increase in them.
6. Physical passivity. Many people believe that you can get rid of the abdomen when performing exercises on the muscles of the press. But if you leave the diet, they will strengthen and increase, remaining under the adipose tissue, which will make the stomach and sides even larger in volume.

What exercises should be done to remove the stomach and sides

The best exercises that help lose weight in the abdomen and sides are considered:

• Cardiocation. They help to burn fat throughout the body, including the stomach. These include running, cycling, jumping, "Burpee", ascent to the raised surface, walking on the steppes and Orbitrek.
• Power basic training. During their implementation, most muscles of the body work, including the muscles of the cortex, which allows you to build the correct proportions and visually narrow the waist. In addition, they are very energy -intensive and start the fat burning process. These are all varieties of squats, attacks, deadlift.
• Respiratory exercises- They start fat burning due to the saturation of tissues with oxygen and static loads on the muscles, help tighten the stomach: vacuum, twisting with special breathing technique. They are especially suitable for those who born women with Diastem.
• Local to strengthen all the muscles of the press: all types of twisting, pouring legs, bar, static loads.

Home simple exercises on the floor

Many people believe that it is impossible to put the figure in order without visiting the gym and control of the coach. In fact, having a firm desire to change the volume of the waist and get rid of the sides, you can achieve the result at home. The most effective exercises are listed below.

Twisting

One of the simplest and most effective ways to tighten the muscles of the upper and middle press are ordinary twisting.

Technique:

1. Lie on your back, bend your legs in your knees and slightly spread to the sides so that the feet are a little already than on the width of the shoulders.
2. Take your hands behind the head and click in the castle on the back of the head, the elbows look exclusively to the sides.
3. Raise the shoulders and top of the back from the floor, promoting the muscles of the press, the lower back remains to be pressed to the floor. The head and upper back form a straight line, the rise does not occur due to the neck, but only due to the muscles of the abdomen. The elbows during execution are looked to the sides and do not connect.
4. At the top, you need to fix it for a few seconds and go down.

Reverse twisting

The exercise is aimed at strengthening the muscles of the lower press. It is considered difficult enough, and not all beginners are able to perform it correctly, you need a number of times. But the main thing is to start, systematic practice will help improve the results after a few weeks, subject to proper nutrition.

Technique:

1. Lie on an even surface, grab with your hands behind some support behind the head. It can be the legs of the table, sofa, chair or any other furniture. You can also press them tightly to the floor with your palms down.
2. Bent off at the knees or even legs to raise until a right angle is formed between the torso and legs.
3. From this point you need to raise the pelvis up jerking and fixed in this position for a few seconds.
4. Return to the starting position.

Repeat 12-20 times, 3-4 approaches.

Oblique twisting

Spit twists strengthen the muscles of the lateral and upper press and help reduce the waist width. The exercise is performed as follows:

1. Take the position lying on your back, bend your legs in your knees, close your hands into the lock on the back of the head, the elbows look to the sides.
2. Slowly lift the upper back, shoulders and head with the muscles of the abdomen, while the neck does not protrude forward.
3. At the top, the maximum turn of the raised part of the body is made in one direction.
4. Return to the starting position, repeat twisting in the opposite direction.

Repeat 15-30 times on each side, 3-4 approaches.

Side twisting

The exercise strengthens the lateral muscles of the press. Technique:

1. Lie on your back, close your hands on the back of the head, put your elbows to the side. Press your legs one to the other, bend in your knees and put on the floor on the floor so that they lay one on the other.
2. Rise the shoulders and upper back, fixed at the top point.
3. Return to the starting position.

It can be performed on the side with a torso, then it is necessary to focus on the lower hand.

Perform 20-30 times on each side, 3 approaches.

Planck

The bar is considered a very effective exercise for women and men, with the help of it they strengthen not only all the muscles of the press, but also the back. It is performed like this:

1. It is engaged in the position of standing on the elbows/palms and socks.
2. The line of the back and legs is straight, stand in this position as much of the possible amount of time, without bending the back. You can start with 30 seconds, gradually increasing the duration.

It is recommended to perform the exercise at the end of the general training.

Breathing exercises to reduce waist and sides

Respiratory exercises, for example, Bodyflex techniques, are very popular because of their effectiveness. Many women and men who experienced this technique were very pleased with the result - according to some reviews, the stomach literally "melted" in a matter of weeks.

Vacuum

The most effective exercise, it is performed not only by supporters of respiratory gymnastics, but most athletes. It is performed exclusively on an empty stomach with the following technique:

1. It is engaged in the position of standing or lying.
2. A deep breath and noisy exhale is made.
3. If the starting position is standing, then the body body leans slightly forward. The most deep breath is performed, the stomach is drawn as much as possible for it to be as much as possible under the ribs.
4. The muscles of the press are strained and it is necessary to fix this condition for 8-10 seconds.
5. Exhale slowly.

Repeat 8-12 times every morning.

Crossing the legs

The exercise strengthens the lateral muscles of the press, which helps the waist to become thinner. Technique:

1. Lie on your back, put your hands with your palms down under the buttocks.
2. Make a deep breath, then an noisy exhale, after that - to breathe the highest as possible and hold your breath for 10 seconds, exhale slowly.
3. Raise both legs above the floor by 10-15 cm, make 10 crosses, diluting them as much as possible to the sides. Make sure that the legs are as straight as possible.

Repeat the exercise 3-4 times.

Stretching sides

With the help of such stretching, you can make a more expressive waist line. Technique:

1. To become on slightly bent legs, placed on the width of the shoulders. With your palms to rely on the hips in the area just above the knees.
2. Make a deep breath and noisy exhale with your mouth, then again the most deep breath.
3. Without releasing air, take one leg to the side, transferring the center of gravity to the second. Try to keep your leg up.
4. Count to 8, lower the leg and exhale slowly.
5. Change the leg.

Repeat 3 times on each leg.

"Cat"

With this home exercise, the muscles of the bark and back are strengthened. It is performed simply:

1. The pose on the palms and knees is taken.
2. The most deep breath is performed, breathing lingers.
3. Bend the back as up as possible, in this position you need to linger for 8 seconds without exhaling.
4. Slowly exhale and return to the starting position.

Classes for weight loss of the abdomen and sides with cargo

Very effective exercises for men and women are considered those in which weighting agents are used. They are very energy -consuming, so in addition to muscle training, fat burning occurs. They can be divided into basic, during which many muscles work in the whole body and isolated, that is, only the abdominal muscles.

Basic include:

All types of squats: with a narrow and wide setting of the legs, Plie, Sumo. If dumbbells are used, it is most convenient to perform Plier's squats: the weighting agent holds with two straight arms lowered, the legs are placed in the sides, the knees and feet look in different directions, the back is straight. You need to squat to such a depth, until a straight line parallel to the floor is formed between my knees and the buttocks. Repeat 15 times, 3 approaches. If the bar is used, then put the legs shoulder -width apart, squat down slowly and with a straight back, not allowing the knees to go forward - the legs in them should be bent at right angles. You need to get up quickly. The number of repetitions for one training is from 12 to 20, approaches-3-4. With the help of squats, in addition to a beautiful press, a person will receive round elastic buttocks and tight legs.

All types of standing rodsAnd: on straight legs, on bent, inclinations with heavy objects on the shoulders. When performing the standing thrust on the even legs, the foot must be placed on the width of the liver, keep your back straight and lean forward, taking the pelvis back as much as possible, the legs can be slightly bend at the knees at the bottom point. The same technique of execution and exercise "Good Morning" (tilting with cargo on the shoulders) is the same, only the location of the weighting agent differs. The number of repetitions is 12-20, 3 approaches.

Lugs- Performed either with dumbbells in their hands, or with a bar on the shoulders. A large step forward takes place, then with a flat back you need to sit down until the knee of the hind leg of the floor, return to its original position and change the leg. The number of repetitions for each leg is -12-20, 3 approaches.

The most effective insulated exercises on the press with the load include:

1. The lateral press with cargo. It is necessary to lie down exactly on the side, lean on the forearm of the lower hand, start the back of the back of the head and make twisting, lifting both even legs with a heavy object. The exercise pumps the side press and makes the waist line expressive. Repeat 30 times on each side.
2. Lifting the legs with cargo. It is necessary to take the position lying on your back, put your palms under the buttocks. Between the feet, squeeze the load, raise your legs 15 cm up and make them circular movements. Perform 12-30 times.
3. Planck with cargo. During the exercise, additional weight is laid out on the back.

As an additional weight, you can use a special sports leather ball, a home-made pillow stuffed with sand or something else heavy.

Charging for weight loss of the abdomen and sides

If you devote 10 minutes to charging every morning, then after a few months you can significantly reduce the volume of the waist and sides. Recommended exercise program:

1. Vacuum - 10 repetitions.
2. Jack's jumps - 1 minute.
3. Burpee - 10 repetitions.
4. Any twisting - 3 approaches.
5. Planck - from 1 to 8 minutes, depending on physical abilities.

Such daily warm -up not only promotes weight loss, but also improves overall well -being, strengthens immunity and accelerates metabolic processes. The body performed before breakfast, it launches the body and already during the first meal metabolism is active.

Mandatory exercise rules

In order for training on the abdominal muscles to bring the maximum effect and benefit, you must follow the following rules:

1. Perform exercises some time after eating, but not immediately after it. Those that are correctly performed on an empty stomach are effective only when this condition is fulfilled.
2. The technique of exercises is of great importance - twisting and classes using weighting agents must be performed at a slow or medium pace, controlling posture - the back should be straight, not rounded. At the most tense point, you need to be fixed for a few seconds.
3. The success of training is possible only in case of their regularity.
4. Without exception, products that provoke fat deposits in the abdomen and sides, and reduction in portions to normal effects will be opposite: the muscles will increase, and the fat layer will remain the same. In the end result, the overall general waist and abdomen will grow by 2 cm on average.
5. The maximum result is achieved if several types of physical activity are combined at once: with weighting, without cardio training and walking.
6. When performing the exercise, you need to breathe correctly: before starting it, you need to take a breath, take it at the most difficult point - exhale, then inhale again and return to its original position.