Fitness coaches around the world are developing new exercises for weight loss of the abdomen and sides so that women remain thin.Obesity becomes a real problem of humanity, it must be fought in depth.Physical exercises in conjunction with good nutrition offer a quick and constant result of weight loss.
The most common causes of the abdomen and sides
Often, weight loss exercises on the sides give a good result in combination with a diet. A sedentary lifestyle, irrational nutrition underwear obesity. In addition, the stomach and the sides are covered with fat following stress, lack of sleep or internal organ disease.The exercises developed specifically for weight loss will help eliminate fats on the stomach.The main thing is to do them properly and regularly.It is necessary to combine exercises to lose weight and parties in women with food nutrition.Otherwise, you cannot reach the desired harmony.
The best exercises to lose weight and sides
Among the many types of training, the best effective exercises designed for the weight loss of the abdomen and the sides.These are those who make the size thin, form a beautiful posture and make the figure of a feminine. A complex of this type is appointed by Guy Gasper, fitness instructor, author of the methodology. 
The complex includes 10 special exercises to lose weight in the stomach and the sides.The classes reinforce the rectus and the oblique muscles of the abdomen, as well as the muscles of the back. The lessons to lose weight of the abdomen and the sides of the Gasper are so easy to perform that it was even called the "abdominal press for dummies".The most interesting thing is that the exercises to lose weight and the Gasper sides included in this complex:
- Warm.It is compulsory and only takes 4 to 5 minutes, helps the muscles to warm up, prevents stretching, injuries.
- This is followed by static exercises for the weight loss of the abdomen and the sides.
- Drawing.
Then, all the exercises to lose the abdomen and the sides with images will be examined in detail.
Twist
Various types of torsion are included in the top 5 of the best exercises for the weight loss of the abdomen and the sides.They allow you to determine the rectus abdominal muscles, to create a relief press.The most common option for weight loss training is on the ground.It helps burn fat and pump the upper pressure with a minimum load in the lower back.Lying on the ground upside down, fold your legs at right angles to the knees.The hands are behind the head, the elbows are divorced on the sides.Tighten the press, gently lift the shoulder belt from the ground to the pelvis.Slowly fall from the peak point to the source.
Planck
The most effective exercises for home weight loss are based on the use of your own body weight.Planck is a universal training of a large muscle group.It will not only provide the weight loss of the abdomen and the sides, the exercise, but will radically transform the figure for the best. It is done as follows:
- The starting position is on the ground, the legs are parallel, the forearm of the envelope on the ground, the elbows are located exactly under the shoulders.Inhale.
- Exhale: Install your feet on the toes.Support - On the toes, on the forearm.The back is even, there is no deviation, the leg muscles, the abdomen, the buttocks are in tension, the feet are as close as possible from each other.
- When the muscles are too tense in unpleasant sensations, sink gently on the ground.
Reverse torsion
These simple exercises effectively contribute to the weight loss of the abdomen and from home to home.Correctly, they are carried out as follows:
- Starting position - lying on the ground (the hands are straightened).Legs - Slightly folded with the knees.
- Lift your legs upwards, gently lifting the bottom of the back of the ground.
- On the inspiration, slowly lower your legs and lower back.Amplitude - shortcut,
Tilting on the sides
These protozoa are adapted to the weight loss of the abdomen and the sides of the house.It is easier to execute them easily - just keep your back evenly and look at the side with the desired amplitude.At the same time, one hand is on the belt and the other is thrown.For a good result, you must perform the exercise 100 times or more for each side.To improve, you can take a burden in the form of dumbbells.
Scalolas
Training to lose weight of the abdomen and sides will be particularly effective with the "scalolas" exercise, which implies a large muscle group, tones the whole body.It is played like this:
- IP: Lycing the accent.Suffering our hands, the legs should be separated from the shoulder.Dependence in the palms and socks of the legs.Keep the body well without deviation at the back.
- Inspire - Filter the press, pull a knee to the chest without deviation on the sides, the back is straight.
- Exhale - Put the leg back without relaxing the press.Repeat for the other leg.
Oblique torsion
This type of exercise is effective in losing weight.The photo shows how the oblique muscles of the abdomen are involved.Correct execution algorithm:
- The initial position: lying on the ground with legs folded to the knees, the hands are crossed at the back of the head, the feet are pressed towards the ground.An ankle of one leg is at the knee of another.
- On the inspiration, start lifting the body, turning it.The elbow of the left hand strives to touch the opposite knee.Change the position of the legs and do it on the other side.
- Go down, but not to the end.Work in a short amplitude on the tension of oblique muscles.
Twist
This exercise operates the upper and lower abdominal muscles.IP: lying on the back, legs raised.At the same time, the ankles are on the parallel floor of the line, the knees are on the same line with the pelvis and the hands behind the head.With a stretched press, stretch your knees and breasts to each other, while hips and shoulders stand out from the ground.Repeat - 10 times.Relax, then repeat 10 times.
Planck with tower
These complicated exercises to lose weight and sides with a photo will help you not only bring the size, but also buttocks, hips, legs.The bar with a turn is made according to the diagram:
- IP - A classic bar, the accent - on the socks of the legs, the forearms.
- Inspire-Turn back, take the position of the side bar, resting on the right forearm and the toes.
- The leg and the left arm are stretched in the opposite direction upwards.
- Fold your arm, your leg, pull your knee towards the elbow.
- Dilute the members again in different directions.
- Go back to the IP and repeat for the other side.
Lunches with towers
The legs in IP are located at a distance of 15-20 cm, the hands-in the lower ribs.The stomach is pulled, the back is straightened.We walk to the right with the left foot and turn the body to the right.At the same time, the toe on the left leg looks to the left.Go down into the slit, straightening the right leg.Go back to the IP, repeat for the other side.
Empty
It is an interesting way to lose weight in the abdomen and the sides.As a rule, the exercises for the abdomen and the sides develop the press muscles, while the void stimulates the internal muscles and the opening.The exercise is done as follows: you must remain straight, breathe deeply, then expire and drag the stomach.Tighten the press, try to tighten the navel towards the vertebra and under the ribs as much as possible.Attach the position for 10 to 15 seconds, slowly inspire by the nose and weaken the muscles.Inhale deeply with the diaphragm 2-3 times, repeat, doing 3-4 approaches.
Secondary attacks
These workouts help create a beautiful relief of the buttocks, legs and tighten the silhouette.To do this, you have to get up, spread the width of the shoulders from your feet.The back is straight, the hands - in front of the chest, folded to the elbows, the press - in tension.On the expiration - a large step towards the left foot to the right corner in the knee.On the expiration - go back to the IP and repeat for the other side.
Strong legs and buttocks will help reduce the size visually!
Fitness instructors are recommended for novice exercises to lose weight and sides to combine with other types of loads than other muscle groups use.Thus, it will be possible to harmoniously develop the muscles, which makes the figure beautiful.
Home steps and buttocks exercises
These simple training sessions can even start, but with regular lessons, the result will not be long to come.
Squats
Be sure to add exercises to lose weight and sides at home, train hips and legs.The most famous are the squats.
IP: Standing, legs - shoulder widths, the socks are divorced on the sides.The knees are directed to the socks.The body weight should be transferred to the heels, press the feet to the ground.The back should be slightly beaten with a boat, but not round.The mosque is straight, without tilt forward.The knees are prohibited from taking inwards and diluting during the lower point.At the start of the exercise - a deep inspiration, at the end - Expire.
Paws
The simplest training is the best exercises to lose weight, because they are clear, do not require special skills and provide a quick result.The slits help keep the figure.Go forward with the right foot, the toe is a bit inside.Mote the left leg back and to the toe.Hands - On the belt, the case is equal.Folding your left leg, descend until the right corner forms the knees of the two legs.Exhale, push, return to IP, do it for the other side.
Berpi
At first glance, Berpi seems to be a simple exercise to lose weight, but allows you to carefully determine all the groups of abdominal muscle, buttocks, hips.It is played like this:
- From the standing position, make a squat, rest your palms on the ground.
- Remove the two legs by finishing the bar on the straightened hands.
- Tighten your legs on your hands.
- Hold on, jump high, applaud your hands on your head.
- Without break, repeat points 1-4.
Running
Running is a classic way of losing weight, strengthening health.You should first walk with a quick step, warming the muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps, as practical.Then you can add a rhythm to running, fast running.This training should provide comfortable feelings without shortness of breath, pain.
Twins of the legs on the sides
Hip summary is effective exercises to lose weight and priests.The IP can be held on the ground, lying on the side or standing on all fours.By getting up gently and holding support, you have to filter the gluteal muscles and take the leg as much as possible on the side.
Black bridge
This exercise to lose weight of the abdomen and house buttocks as many women for great efficiency.IP - Lying on the back with legs folded to the knees, the feet are closely rested on the ground, arms along the body.On the inspiration - press the buttocks and lift the hips, linger for 2 seconds, press the buttocks a lot, expire and return to the IP.
A set of exercises for the weight loss of the abdomen, sides and legs
In order to get rid of hated fatty deposits, a set of exercises correctly composed for weight loss of the abdomen and sides is necessary. He must take into account the initial losing weight data: his weight, the possible health problems.Gymnastics to lose weight and sides with a big weight should be spared.This will help avoid injuring the joints and ligaments.The weight loss exercises of the abdomen and the sides should be carried out at least 3 times a week.Install the duration of the training by your own well.The physical form of the house for weight loss of the abdomen and teams should not cause exacerbations of chronic diseases.Be sure to start the lessons with a hot final, finished with stretching.
Following these graphics in one week, you devote exercises for weight loss at home at home 3-4.5 hours.This means that soon you will arrive at the desired physical form.After 30 days, the exercises to lose weight and the teams will become the usual lifestyle, harmony and grace will replace lush forms.
How can you speed up weight loss?
For the weight to take place as quickly as possible to lose weight and sides at home, it is necessary to complete with appropriate nutrition, cardio training, modern cosmetic procedures.Nutritionists recommend using pharmacy medicines to reduce weight that in extreme cases.The use of sports nutrition will help lose weight faster without loss of muscle mass, speed up metabolism.
To establish food
When losing weight, it is recommended to eat in small portions with a break of 2 or 3 hours.It is important to eat the last dinner no later than 2 hours before night.One day, try to drink about 2 l of pure and not carbon water.Pay attention to the list of useful products, take them to compile a diet.Minimize harmful foods or completely exclude.
Add a cardio training
It is difficult to overestimate the importance of cardio training for the weight loss of the abdomen and the sides at home.Experts I advise you to combine cardio with resistance exercises to obtain the maximum fat effect.
Add sports nutrition
A variety of sports nutritions helps quickly tighten the body at home, preserve muscle mass.These products are classified according to their effects on the body:
- thermogenic;
- Diuretics;
- Funds reducing appetite;
- block calories;
- Metabolism stimulants.
Fitness instructors recommend that they do not replace exercises for the abdomen and sides with a sport for rapid weight loss, but to use the synergy of these two resources.
Conclusion
If you decide to adjust your figure, the physical exercises to lose weight and the sides will become the fundamental factor of your strategy.Other resources must be linked to them - appropriate and modern sports nutrition, cardio training and above all - perseverance, faith in their strength, good motivation.Having combined all the factors together, you will certainly arrive at the objective.