Weight and sides to lose exercises at home

World fitness trainers are creating new exercises for abdominal and side weight loss to keep women with slender.Obesity becomes a real problem for humanity and must be fully fought.Exercise along with proper nutrition provides a quick and stable weight loss result.

The most common causes of abdomen and sides

Often exercises to lose weight on the sides give a good result in combination with diet. Sitting lifestyle, irrational nutrition is obesity. In addition, the stomach and sides are covered with fat due to stress, lack of sleep or due to internal organ diseases.Exercises designed specifically for weight loss will help remove fat in the stomach.The key is to do them correctly and regularly.It is necessary to combine exercises to lose weight and sides for women with a nutritional diet.Otherwise you cannot achieve the harmony you want.

Best exercises to lose weight and sides

Among many types of training, the best are effective exercises to lose your belly and sides.It is they who make the waist thin, form a beautiful posture and make a female figure. This type of complex is named by Guy Gasper, fitness instructor, author of the methodology. The complex has 10 special exercises to lose weight in the stomach and sides.Classes strengthen the rectum and diagonal abdominal muscles as well as the back muscles. Classes for losing the weight of the abdomen and sides of the sides are so easy to do that it was even called "abdominal press dummies".The most interesting thing is what exercises to lose weight and side gaseous, included in the following complex:

1. Warm up.It is mandatory and only takes 4-5 minutes, helps the muscles warm up, prevent stretching and injuries.
2. This is followed by static abdominal and sides weight loss exercises.
3. Stretching.

All exercises for losing your belly and sides with pictures will continue to be thoroughly examined.

Twisting

Different types of twisting are included in the top 5 best exercises in the best abdominal and sides.They allow you to find out the rectal abdominal muscles, create a relief press.The most common choice of weight loss training is on the floor.This helps to burn fat and pump the upper press with minimal load on the lower back.When lying on the floor upside down, bend your feet at right angles to the knees.The hands are behind the head, the elbows are divided sideways.Tighten the press, lift the shoulder strip from the floor to the pelvis smoothly.Slowly falls from the pointed point to the source.

 Planck

The most effective weight loss exercises at home are based on the use of your body weight.Planck is a universal training of a wide muscle group.Not only will this allow you to lose weight and sides, exercise, but also radically turn the figure into the better. This is done as follows:

1. The starting position is lying on the floor, the legs are parallel, the wrapped forearm on the floor, the elbows are exactly under the shoulders.Inspiration.
2. Exhale: Install your feet on your toes.Support - on the toes, on the forearm.The back is smooth, there is no polish, leg muscles, abdomen, buttocks are tense, the legs are as close to each other as possible.
3. When the muscles are too tense to make the unpleasant sensations smoothly sink on the floor.

Reverse rotation

These simple exercises effectively contribute to the weight of the abdomen and the sides.Correctly, they are done as follows:

1. The starting position is lying on the floor (arm straightened down).Legs - slightly bent on the knees.
2. Raise your legs up, smoothly lifting the lower back from the floor.
3. Slowly lower your legs and back in your inhalation.Amplitude - abbreviated,

Tilted sideways

These protozoa phizproing are suitable for losing weight on the abdomen and the sides of the house.It is easier to make them - it is enough for your back to be even and leaning sideways with the amplitude you want.At the same time, one hand is on the belt and the other is throwing.For a good result, you need to exercise 100 or more times for each side.You can take the burden as dumbbells to strengthen.

Scalol

Workouts on how to lose your belly and sides will be particularly effective in performing Scalolas exercise, which involves a large group of muscles, tones the whole body.This is done as follows:

1. IP: Lyching Emphasis.Straighten our hands, the legs should be shoulder width apart.Trusting the palms of the legs and socks.Hold the body on the right without deformation in the back.
2. Inhale - tighten the press, pull one knee to the chest without a deviation sideways, the back straight.
3. Exhale - put your leg back without relaxing the press.Repeat for another leg.

Diagonally

This type of exercise is effective in losing weight.The photo shows how diagonal abdominal muscles are.Correct execution algorithm:

1. Starting position: Lying on the floor with legs bent on the knees, the hands cross the head of the head, pressing the feet against the floor.The ankle of one leg is on the other knee.
2. As you breathe in, start lifting your body up, turning it.The elbow of the left hands tries to touch the opposite knee.Change your leg position and make it on the other side.
3. Lower, but not fully.Work in a short amplitude of the diagonal muscle tension.

Twisting

This exercise forces the upper and lower abdominal muscles.IP: Lying on your back raised with your feet.At the same time, the ankles are on the parallel line floor, the knees are on the same line with pelvis and hands behind the head.Stretch the knees and chest with a busy press and your hips and shoulders break off the floor.Repeat - 10 times.Relax, then repeat 10 times.

Planck with a queue

These sophisticated exercises to lose weight and sides with a photo will help you not only your waist but also your buttocks, hips, feet.The bar with a turn is performed according to the scheme:

1. IP - classic tape, highlighted - legs, forearms.
2. Inhale - turn around, take the position of the sidebar, rest on the right forearm and toes.
3. The left foot and the hand are stretched in the opposite direction to the top.
4. Fold your hand, leg, pull the knee to the elbow.
5. Dilute the limbs again in different directions.
6. Return to IP and repeat to the other side.

Lunch with turns

The IP legs are 15-20 cm apart, hand-toe-level rib levels.The stomach is pulled, the back is straightened.Left leg we go to the right and turn the body to the right.At the same time, the left leg toe looks on the left.Lower down, straighten your right leg.Return to IP, repeat the other side.

Vacuum

This is an interesting way to lose weight in your belly and sides.Typically, abdominal and side exercises develop the press muscles, while the vacuum has internal muscles and diaphragm.The exercise is done as follows: You have to stand upright, deeply inhale, then exhale and remove your stomach.Tighten the press, try to tighten the navel to the vertebra and under the ribs as much as possible.Correct the position for 10 to 15 seconds, slowly inhale through your nose and weaken your muscles.Take a deep breath 2-3 times, repeat, follow 3-4 methods.

Side attacks

These workouts help to create a beautiful buttocks, leg relief and tighten the figure.To do this, you need to get up, spread the width of your feet.The back is straight, hands - in front of the chest, bent elbows, press - tense.Exhale - A wide step in the left foot towards the right corner of the knee.In the exhale - return to IP and repeat on the other side.

Strong legs and buttocks will help visually reduce your waist!

Fitness instructors are recommended to lose weight and sides for beginners to combine with other types of loads used by other muscle groups.So it will be possible to develop the muscles in harmony, making the figure beautiful.

Steps and buttocks exercises at home

These simple workouts may even begin, but with regular classes, the result will not last long.

Squats

Be sure to add exercises to lose weight and sides at home, hips and legs are trained.The most famous are squats.

IP: Standing, legs - shoulder width, socks are divided sideways.Roads directed to socks.Body weight should be moved to the heels, pressing your feet to the floor.The back should be slightly beaten with a boat but not round.The mosque is straight, without tilt forward.It is forbidden to take the roads inside and dilute from the bottom point.At the beginning of the exercise - deep inspiration, after all, exhale.

Lugs

The simplest workouts are the best exercises to lose weight because they are clear, do not require special skills and give a quick result.Lunges helps keep the whole figure.Walk ahead with your right foot, the toe is slightly inside.Dip your left leg back and at the leg.Hands - on the belt, the tray is smooth.In the left leg, go down until the right corner is formed on the knees of both legs.Exhale, push out, return to IP, do it for the other side.

 Berpi

At first glance, it seems that Berpi is a simple exercise to lose weight, but allows you to carefully arrange all groups of abdominal muscles, buttocks, hips.This is done as follows:

1. From the parking position, make a squat, rest your palms on the floor.
2. Remove both legs back, filling the rod on a linear hand.
3. Tighten your feet to your hands.
4. Stand up, dance high, give your head over your head.
5. Repeat 1-4 points without interruption.

Running

Running is a classic way to lose weight and strengthen your health.First you should take a quick step by warming the muscles.At the same time, create a breathing strategy.Inhale - one step, exhalation - three steps as comfortable.You can then add a pace for running, fast running.This training should cause a comfortable sensation without shortness of breath, pain.

The twins of the legs to the sides

The Hip Summary is an effective exercise to lose weight and priests.IP can stand on the floor, lie on the side or stand on four.You need to crush the mucous muscles and take your foot sideways as possible and hold the support smoothly and hold the support.

Bridge of the bere

This exercise to lose your belly and buttocks at home, like many women, for high efficiency.IP - lying on the back, when the legs are bent on the knees, the legs rested firmly on the floor, the arm along the body.During inspiration - squeeze the buttocks and lift your hips, stay for 2 seconds, squeeze a lot, exhale and return to IP.

A set of abdominal, sides and legs weight loss exercises

In order to get rid of the hated fat deposits, it is necessary to properly form a set of exercises for abdominal and sides for weight loss. It must take into account the initial loss of weight loss: its weight, potential health problems.Gymnastics, which allows you to lose weight and sides with high weight, should be flooded.This will help prevent injury to joints and ligaments.Abdominal and sides weight loss exercises should be done at least 3 times a week.Install the duration of the workout according to your well.The suitability of the house due to the weight of the abdomen and the sides should not provoke exacerbations of chronic diseases.Be sure to start the classes warmly, finish stretching.

As part of this schedule per week, you are taking exercises for weight loss at home for 3-4.5 hours.This means that you will soon reach the physical shape you want.After 30 days of exercises to lose weight and the sides will become a normal lifestyle, harmony and grace will change the forms.

How can you speed up weight loss?

In order for the weight to pass as soon as possible, it is necessary to supplement proper nutrition, cardio workouts, contemporary cosmetics procedures to lose weight and sides.Nutritionists recommend taking medicines to reduce weight only in extreme cases.The use of sports nutrition will help you lose weight faster without losing muscle mass, accelerating metabolism.

To determine the food

With no weight loss, it is recommended to eat small portions with a break for 2 or 3 hours.It is important to eat the last dinner no later than 2 hours before the night.One day try to drink about 2 liters of pure, non -carbon water.Pay attention to the list of useful products, take them to the diet.Reduce harmful food or completely remove.

Add cardio training

It is difficult to overestimate the importance of cardio workout when losing weight at home and sides.Experts advise you to combine cardio with force exercises to achieve maximum fat burning effect.

Add sports nutrition

Numerous sports nutrition helps to quickly ruin the body at home and maintain muscle mass.These products are classified according to their effects on the body:

• Thermogenics;
• diuretics;
• funds that reduce appetite;
• calorie blocking;
• Stimulators of metabolism.

Fitness instructors recommend not to change abdominal and side exercises to quickly lose weight and use these two resources synergy.

The conclusion

If you decide to adjust your figure, then physical exercises to lose weight and the sides will become the main factor of your strategy.Other sources must be combined with them - proper and modern sports nutrition, cardio workouts and, most importantly, perseverance, belief in their strength, good motivation.By combining all the factors together, you will surely achieve the goal.