
The muscles in the abdomen and sides belong to the muscles that form a corset.Therefore, his work involves many interconnected muscles located upside down and extend through the buttocks to the front and inside the hips. Make some lifestyle changes and perform your abdomen weight loss exercises and home sides to achieve the figure of your dreams.
Strategy for weight loss of abdomen and sides
Stomach fat seems aesthetically ugly.Also, it can influence your health in general if you do not restrict your growth.A sedentary lifestyle is one of the main reasons for the abdomen.Lack of regular exercises and low physical activity, along with eating too much, leads to the testimony of fat at the waist.Even in the absence of overweight, poor posture and weak muscles in this area cause the accumulation of fat in the stomach and sides.All you need to do is tone your muscles to get a thin waist.If you think only one diet will help burn fat in the stomach, you are wrong.The diet contributes to a total weight loss, but cannot affect the stomach and punctual sides.Low -intensity energy exercises provide an increased metabolism rate and allow you to burn calories at a faster pace.You will have a greater effect of the exercises to lose sides weight if you follow these tips:
- Make waist movements, the hips must be real estate.
- Keep the press muscles tense throughout the exercise.
- Breathe deeply - this improves the muscles of the press and protects the lower back.

Exercises should use a large amount of muscles and spend a lot of energy to ensure intensive calorie burns.Here, high intensity training and fat burning will come in relief.Success in 80% depends on the use of healthy foods.Observe a balanced diet with an adequate amount of macro and micronutrients.Eat cooked food at home and go through fast food and ready -made food.If you follow a healthy diet, along with regular training for 30 to 45 minutes 4-5 days a week, weight will gradually decrease and melt fat and sides.
The most effective exercises for the abdomen and sides
You should offer an opportunity for your body not used to the same training.To do this, sometimes alternates between the exercises:
- straight, reverse and side twist, including the ball;
- Weigh squats;
- slopes with dumbbells;
- Twins and stepmother elements.
For a heating of 15 minutes before each training, the rope or bike jumping is perfect.
Direct twist lying on the back.
Nothing will make fat burn in the stomach faster than cheering.This exercise has many variations.Do not hold breath when performing.Repeat 2-3 approaches 10 times.Fold your knees and place your feet on the floor or lift your feet at a right angle.Keep your hands folded on your chest - to avoid excessive pressure on the neck muscles.

Tighten the press muscles and expire the body in exhalation.No breath, go down to the floor.A similar starting position, but when lifting the body, tilt your left shoulder to the right side while holding the right side of the floor lying on the floor.Then make this movement to the other side.You can simultaneously lower your knees on the floor in the opposite direction - this focuses on the movement in the side muscles.From the starting position, the exercise is done by the legs, not to the shoulders.Make the press muscles work and don't use the thrust of shaking your legs.The feet in this case are on the floor and the fitball supports the lower back, the shoulders are by weight.From this position, you can perform straight and side twists.You should not sit completely when lifting the case, raising your body at an angle of 30 to 40 degrees - this will protect the back from the damage.All movements are performed slowly.
bridge
This exercise actively involves the muscles of the abdomen and buttocks.It also has several varieties from the initial level to an advanced level.Make 10-12 repetitions in 2 approaches.Make sure there is no deflection on your back as you lift your buttocks.It is made from a position of lying on your back with bent knees, the feet are on the floor.In exhalation, lift the buttocks, tighten the press muscles.Parents and sink slowly on the floor.The advanced version assumes that you keep the balance with one leg support while the second is stretched to the ceiling.In this case, the exercise is complicated by the addition of weight.Place a pancake in the bar stomach or fix the bar in the hips.

The vacuum of the abdomen
This exercise is also known as four-point vacuum, transverse-abdominal.Vacuum exercises for abdominal muscles make a greater emphasis on breathing, not increased heart rate.They must be performed with an empty stomach.
- The vacuum of the abdomen of a position of four.In expiration, tighten the abdominal muscles and keep them in this position for 15 to 30 seconds.
- Make different options for this exercise sitting or lying.
Planck
This exercise trains muscles in the abdomen, hips and lumbar.Use different bar options to pump all muscles in the body.Try holding your back evenly and does not stagge the waist of your shoulder.Hold in the position you can.Gradually, increase this time and proceed to the execution of the bar in extended hands.In the advanced version of this exercise, you can raise an arm or leg on the floor.Hold your hips on the floor, in a complicated version, lift one leg - this will make the muscles and side hips work hard.
- The reverse bar is similar to the bridge, only with no shoulders, but elbows or palms.
- The bar on the ball.
Wrap the ball so that he rests his legs, and his hands were located on the floor under the shoulder belt.The unstable leg position on the ball includes additional stabilizing muscles.
Breathing exercises to reduce the waist and sides
Apply respiratory exercises to remove the stomach and sides.

There are 2 types of equipment.Bodyflex, occiis are effective for obtaining a flat abdomen.In the first version, technology involves the flow of oxygen to fat burning sites.To do this, with an empty stomach, exercises are performed, during which special attention is given to breathing.The exhalation here is replaced by deep breathing, then a sharp expiration, holding the breath again.The exercises are performed while breathing is detained.It takes up to 10 seconds, which helps to hit fat.Bodyflex classes last 15 minutes, during which effective exercises for weight loss of the abdomen and sides are performed:
The heating legs to the width of the shoulders, bending a little, the body leans a little forward, the palms rest just above the knees.Begin to breathe deeply, with an effort to push the air until the lungs are completely released, quickly breathe in the nose with a complete abdomen inflation.Exhale the air strongly with your mouth, pull your stomach, stop breathing for 10 seconds.Repeat the complex.
- Put your feet wide from your shoulders, fold your knees, hands, put just above the glasses of your knees, do a breathing exercise.Lower your left hand, place the elbow to the left knee, lift the right leg with a elongated finger without tearing your foot.Raise your right hand on your head, hold the sensation of muscle stretching next to it.Make a cycle of 5 repetitions, change your hand.
- Sit on the floor, throw your leg to the other, double.With your right hand, take your opposite knee, throw your left hand behind your back.Do a breathing exercise, pull your left knee over you and up, so that the body is spinning, the tension at the waist is felt.Look back to stretch your waist, the outside of the thigh.Take 5 repetitions, change the sides.

When using the Occisis system, there are no sharp exhaustions rather than short breaths.Proper technique: 1 Deep breath, 3 short breaths, deep exhalation, 3 light examination.You can repeat effective technology up to 30 times after eating.This technique stimulates oblique abdominal muscles, an abdominal press, which is reduced by a quarter of time to 250 times.This helps to get rid of the fat and ugly folds, makes the belly.
Charge for weight loss of the abdomen and sides
When you want to lose weight, you should periodically (up to 4 times a week) perform intense training, get involved daily in effective exercises.The following exercises can be included in the gymnastics:
Lying on your back, straighten your hands, give your hands to the floor.Take your feet slowly with combined jumps from the abdomen, quickly straighten your legs.
- Lying on your back, bend your knees, do not tear your heels, hands on the back of the head with diluted elbows.Expire, lift your body to your knees, lie down with your arms extended along the body, move your legs until your fingers touch the rug above the head.Return to the IP, lift your legs up to 20 cm, keep 10 seconds.
- Sit down, holding straight backs, hands on the hips, strain the press muscles, pour yourself gently in accordance with the 90 degree angle between the body and the straight legs.
- Little -loading shallow squats - slowly sit in an imaginary chair, remain in a position, straightening.For complication, you can squat on one leg, twist the rim.

How the exercises affect the weight loss of the abdomen and sides
Regular implementation of up to various exercise - sometimes becomes a test for many people to lose weight.In fact, not everyone can force themselves to pay attention to the sport daily, and therefore, most decide that proper nutrition will be sufficient.However, they are precisely problematic areas, as the stomach and sides is very difficult to put in order only through calorie deficiency.By the way, how to create a caloric deficit read here.Volumes, of course, will decrease, but the stomach will not be flat yet.For the belly to be flat, it is necessary to have the toned abdominal muscles.If they are weak, the stomach will still swell, forming an ugly silhouette line.Well, you can tighten the abdominal muscles in just one way - effective exercises for the weight loss of the abdomen and sides.In addition, physical activity, of course, helps lose weight faster.
5 Exercises to lose weight and sides
First, let's talk about the sides.There are several simple but effective exercises that help reduce sides and tighten the abdominal muscles.Consider 5 weight loss exercises and sides that guarantee the figure.The first three of those presented are directed to the sides and help to get rid of unnecessary clusters simply and quickly in this area.These exercises will be enough to get rid of surpluses, but at the same time do not swing the oblique press muscles, which are full of an increase in waist volume.The remaining two help tighten the press and reach a flat abdomen.

- 1 slopes.Starting position - The legs are away from the width of the shoulder, the hands are folded in the elbows, hold the belt.Alternatively, we bend to the sides as we pulled a hand to the slope.If we lean to the right, the left hand extends and vice versa.Repeat 30 times.This exercise is very simple, but quite effective.You need to make two or three approaches, you can repeat every day.
- 2 turns of the case.Starting position - The legs are apart from the width of the shoulder, hold hands at the chest level, include the brushes in the lock.We returned, trying to turn the trunk, legs and pelvis to completely left.We make 20 or two approaches 20 or three times.
- 3 Twisting.Starting position - We lay on our backs, hold our hands behind our heads, feet on the floor, the legs are folded to the knees.We take the body to the knees, turn, return to the starting position.We repeat 10 times in each direction.One or two approaches will be enough.
- 4 Set from the body.There are two variations of this exercise.The first aims to strengthen the upper press and the second allows you to elaborate the lower press well.So let's go to the floor, bend your legs on your knees, rest on the floor on your feet, hold your hands behind your head.We tear the scapa from the floor, stretched up to our chin, do not completely lift the body, we assume the starting position.We performed two or three approaches 12-15 times.In the second variation, we do the same, we only increased the case completely, attracting the chest to the knees.
- 5 Raising your legs.We lay on the floor, rested on the floor with our hands, held them along the body, pressed the bottom of the back on the floor.We took the perpendicular legs to the body and slowly lowered it, held 1-2 seconds about 5 to 10 cm from the floor and got up again.We repeat the exercise of 15 to 20 times, we do two or three approaches.

Effective Press Exercises
It is difficult to achieve the perfection of the figure, especially in a "complex" area such as the stomach and the waist.To maintain weight, to preserve a thin waist, a flat stomach over 40 becomes a real problem.But nothing is impossible.Effective exercises proposed by the experienced gay gay gay gay fitness instructor is guaranteed to get a thin waist and smooth stomach.Gay Gasper called him so - the complex "Ben Press for Dummies".For each exercise, it is also proposed, a more complicated modification for an advanced level or vice versa, a light version, if at the first stage it is difficult to deal with the basic level.You don't need special equipment or shells, you just need a rug.Therefore, the complex for a plane gay gay gay is ideal for homework.Gay Gasper recommends the combination of aerobic press exercises and balanced nutrition, because only one press swing is not enough for a flat abdomen.It is impossible to burn fat only in a specific area;Therefore, you will not receive a flat stomach without aerobic loads and a balanced diet, and even a pump abdominal press will hide a layer of subcutaneous fat.By fulfilling these recommendations, after 2-3 months, you guarantee a thin waist and a beautiful, smooth belly.Yes, unfortunately, this process is not fast.But you can see the first motivating results in two weeks, if you practice every day.