The muscles of the abdominal area and the sides are the muscles that form the corset. Therefore, his work employs many interrelated muscles that are located here at the top of the back and extend through the buttocks to the front part and the inner part of the thighs. Make some changes in the lifestyle and perform exercises for slimming the abdomen and the sides in the home to get the shape of your dreams.
The strategy of slimming of the belly and sides
At belly fat looks aesthetically ugly. In addition, it can affect, in general, about their health, if not to curb their growth. The sedentary life is one of the main causes of the appearance of the belly. The lack of regular exercise and low physical activity, coupled with over-eating leads to the deposition of fat around the waist. Even in the absence of excess weight poor posture and weakness of the muscles in this area, causing the accumulation of fat in the belly and the sides. All you have to do the muscles of the pelvis, in order to obtain a thin waist. If you believe that only with the diet will help you burn fat in the belly, you're wrong. The diet helps you to lose weight, but can not influence equipped with a in the stomach and the mouth. Strength training with low intensity provide a greater speed of metabolism and allow you burn calories at a faster rate. You will have the most effect exercises for slimming the sides, if you follow these tips:
- Then the movement of the waist, the hips should be stationary.
- Keep the muscles of the press tense throughout the exercise.
- Breathe deeply – which strengthens the abdominal muscles and protects the lower part of the back.
The exercises should incorporate a large number of muscles and lose a lot of energy to provide an intense calorie burning. Here to the aid will come from high-intensity training and fat burning training. The success in the 80% depends on the consumption of healthy foods. Follow a balanced diet with the appropriate amount of macro and micronutrients. Eat food prepared at home, and pass up the fast food and prepared food. If you follow a healthy diet, along with regular workouts for 30-45 minutes 4-5 days a week, the weight slowly down, and the fat in the belly and the sides of the melt.
The most effective exercises for the belly and sides
You should consider the possibility that your body does not become accustomed to the same type of training. To do this, sometimes to switch between the options of exercises:
- direct, inverse, and lateral parts of the torsion, in particular on the ball;
- the uprising of resistance;
- effect of the inclination with weights;
- swinging of the feet and elements of step-aerobics.
For 15 minutes warm-up before each exercise are ideal running, jumping rope or cycling.
Direct torque lying on his back.
Nothing makes you burn the fat in belly faster than the torque. This exercise has many variations. Do not hold your breath during the execution. Repeat 2-3 approach of 10 times. Bend the knees and place the feet on the floor or lift under the right angle. Hold your hands together in the chest – this will prevent the excess pressure in the muscles of the neck.
Tighten the muscles of the press, and on the exhale lift the cover. In the inhalation fall to the ground. Similar to the start position, but when you lift the torso, bend the left shoulder to the right, hold down the right, laying on the floor. Then this movement on the other side. You can go down on his knees on the floor in the opposite direction is to focus the movement on the sides of the muscles. The initial position of the exercise is done by the feet, and no shoulders. Do work the muscles of the press, and do not use the momentum of swinging of the feet. The soles of the feet, in this case, they are on the ground, and the fitball supports the lower part of the back, the shoulders are located here at the weight. In such situation, you will be able to make direct and lateral torque. You must not sit on the lifting of the box, lift the trunk at an angle of 30 to 40 degrees it will keep the back from damage. All movements are performed slowly.
the bridge
This exercise activates activates the abdominal muscles and the buttocks. It also has some varieties of beginner to advanced level. Do 10 to 12 repetitions, 2 approach. Make sure that it is not the bending of the back while lifting the buttocks. It is executed from the position of lying down on your back with knees bent, the feet are on the ground. As you breathe out lift your buttocks upwards, tensing the muscles of the press. Pause at the top and go down slowly in the soil. Advanced version suggests that a balance is kept, with support on one leg, while the other stretches upward, toward the ceiling. In this case, the exercise is complicated due to the addition of weight. Put in the belly of the ribbon bar or fit in the hips of the bar.
The emptiness of the stomach
This exercise is also known as the four-point, transverse-abdominal vacuum. Vacuum exercises for the stomach muscles make a greater emphasis on the breathing, and not in the increase of the heart rate. Must comply with an empty stomach.
- The emptiness of the womb of the position on four legs. As you exhale, tighten your stomach muscles and hold in that position for 15 to 30 seconds.
- Do different variations of this exercise sitting, standing or lying down.
Strap
This exercise trains the muscles in the abdomen, the thighs and the lower part of the back. Use different options settings, to pump all the muscle groups of the body. Try to keep your back straight and do not sink in the shoulder with the strap. To refrain in such a situation, how much you take. Little by little, this time increase, and continue with ornaments in the hands stretched out. In the advanced version of this exercise you can lift a hand or a leg above the ground. Keep the hips above the ground, in the complication of a variant to lift a leg upwards – this will work hard lateral muscles of the hip and thigh.
- The back of planck is similar to the gateway, only with base not in the shoulders and in the elbows or the palm of the hand.
- Planck on the ball.
Walk on the ball so that he remained on his feet and hands were placed on the floor, beneath the shoulder strap of the belt. Untenable the position of the feet on the ball involves the work more stabilizer muscles.
Breathing exercises to reduce the waist and sides
Apply breathing exercises to cleanse the stomach and the mouth.
We distinguish 2 types of technology. To obtain a flat belly effective bodyflex, occisis. In the first variant of the technique consists of the supply of oxygen in the burning zone fat. To do this, carry out the exercises in fasting, during which special attention is paid to the breathing. The exhalation is replaced here by a deep breath, and then, again, a strong exhalation, hold your breath. The exercises will run until the breathing stopped. This can take up to 10 sec., that helps to take the fat. Most important classes bodyflex last 15 minutes, during which they are performed are effective exercises for slimming the abdomen and the sides:
Warming of the feet shoulder-width apart, slowly bend, the body leans a little forward, the hands are supported slightly above the knees. Begin to breathe deeply, with the effort of expelling the air until the national liberation, full of the lungs, quickly inhale through the nose with a full bloat of the belly. Very exhale the air through your mouth, drag the belly, stop breathing for 10 seconds. Repeat the complex.
- Put the feet at shoulder width, bending knees, with the palms of put a little more above the knee of the cups, do breathing exercise. Lower the left hand, put the elbow on the left knee, the right leg, lift one side with bending of the tip without cutting the feet. The right hand to lift the head, keep the stretching sensation of the muscles from side to side. A cycle of 5 repetitions, change hands.
- Sit on the floor, place one leg over the other, bend. With the right hand take the opposite of the knee, the left hand to take the back. Do breathing exercise, lift your left knee in and of itself, above, so that the body of spinning, I felt tension in the waist. Looking down is a player to stretch the waistband, the outer part of the hip. Do 5 repetitions, change side.
If you use a system of occisis not there are sudden changes of exhalations, in place of them short for our. The correct technique: 1 depth of breathing, of 3 shorts for the inspiration, expiration, deep, 3-lung exhalation. Repeat an effective technology for possible, up to 30 times after meals. This technique stimulates the abdominal muscles, obliques, abdominal press, which is reduced to a quarter of an hour up to 250 times. This helps to get rid of the fat, ugly wrinkles, makes the womb of the screen.
Charging for slimming the abdomen and the sides
When you want to lose weight, you must periodically (up to 4 times per week) to carry out an intense workout, daily effective load. In the gym you can include the following exercises:
Lying on the back, to straighten the arms, palms of the hands rest on the floor. Slowly take out of the woodwork combined with the heels from the belly quickly straighten the legs.
- Lying on the back, bend the knees, the heels do not interrupt, hands on the nape of the neck with the breeding with the elbows. Breathing in, lift the trunk towards the knees, to lie down with arms extended along the body, move the legs to touch the toes of the carpet above the head. Return to the ip, elevate the legs up to 20 cm keep 10 seconds.
- Sit down, keeping your back straight, hands to the hips, stretch the muscles of the press, without problems to go to bed is a player, with clamping angle of 90 degrees between the body and the legs stretched out.
- Shallow squats with load – sit down slowly is a player in the imaginary chair, stand in the position of straightening. For more complex, can be placed in a stand, spin the hoop.
As do the exercises of slimming of the belly and sides
Regulate the implementation of different physical exercises, at times, it becomes a problem for many who want to lose weight. In fact, not everyone can have all the days of paying attention to sports, and that's why the majority decides that a proper diet is enough. However, it is exactly the type of the problem areas like the abdomen and the mouth very difficult to put in order, it is only through a calorie deficit. By the way, how to create a calorie deficit here. A volume that, of course, smaller, but the screen belly anyway will not be. The abdomen was flat, must have set of abdominal muscles. If they are weak, then the stomach still bulk, generating ugly the line of the silhouette. Good and tighten the abdominal muscles is only one way – effective exercises for slimming the abdomen and the sides. In addition, the physical burden, of course, helps to lose weight faster.
5 exercises for slimming the abdomen and the sides
To start, let's talk about the sides. There are a number of simple but effective exercises that can help reduce the mouth and tighten the abdominal muscles. Let's look at 5 exercises for slimming the abdomen and the sides, which are the guarantee of raising the figure. The first three of those directed to the mouth and help to simply fast enough and get rid of the accumulations in this area. These exercises is enough to get rid of the surplus, but does not move the oblique muscles of the press, which could lead to an increase in the volume of the waist. The remaining two help to tighten the plate and achieve a flat belly.
- 1 effect of the Tilt. Starting position – legs are converted into the width of the shoulders, arms bent at the elbow, holding in the waist. Alternatively, read in part, throwing a hand on the side of the slope. If you lean on the right side, then pulled with the left hand and vice versa. Repeat 30 times. This exercise is very simple, but very effective. Has two-three approaches, you can repeat each day.
- 2 rotate the body. Starting position – legs are converted into the width of the shoulders, keeping the hands at chest height, the completion of the brush into the castle. We found a player, trying to maximize the trunk, legs and pelvis when we leave them alone. Do 20 times on each side, two-three approaches.
- 3 Torque. Starting position – lie on your back, keeping the hands behind the head, the feet are on the floor, with the legs bent at the knees. Raise up the trunk towards the knees, we turn, we return to the initial position. Repeat 10 times on each side. Enough parisian with one or two approaches.
- 4 the Elevation of the trunk. There are two variations of this exercise. The first focuses on the strengthening of the top of the press, and the second allows it to work well bottom of the plate. So, we're on the ground, the legs flexible in the knees, the feet rest on the floor, keeping the hands behind the head. Rupture of the scapula to sex, the chin drawn up, the body doesn't fully wake up, we take the initial position. We meet two-three approaches of 12 to 15 times. In the second variation, we all do the same thing, only the body wake up fully, bringing the chest to the knees.
- 5 leg lifts. We're on the ground, with the hands of the rest in the soil, keep along the torso, back press to the floor. The feet up perpendicular to the body and slowly falls, we argue in 1 or 2 seconds, about 5 to 10 cm from the ground, and again we climb. We repeat the exercise 15-20 times, make two-three approaches.
Effective exercises for the press
Difficult to reach the perfection of the form, especially in this kind of "complex", the sphere, such as the abdomen and waist. Maintain weight, maintain a thin waist, flat stomach, at the age of 40 years becomes a real problem. But there is nothing impossible. Effective exercises experienced fitness instructor Gay joint gasper, guarantee that you can obtain a slim waistline and a flat belly. Gay joint gasper and called — the complex Abdominal to parachute". For each exercise it is also proposed to more complicated modification of advanced level or, on the contrary, the light version, if in the first stage difficult to handle, even with the basic level. Does not require special equipment or projectiles, you only need the mat. Therefore, from the structure to a flat belly Gay joint gasper, it is ideal to do at home. Gay joint gasper recommended to combine exercises for the press, with the most important classes of aerobics and a balanced diet for, as a single oscillation of the press is not enough for a flat belly. To burn the fat not only in a particular area, therefore, without loads of aerobic and a balanced diet for a flat stomach, you will not receive, and even pumped abdominal is going to hide the layer of subcutaneous fat. By following these recommendations, in 2-3 months You are guaranteed to get a thin waist and flat, views of the torso. Yes, unfortunately, it is not a quick process. But the first to motivate the results that you will be able to see the week through two, if engaged through the day.