Exercises for weight loss of the abdomen and sides

If you do not follow your nutrition, one day, you can accidentally see that you can no longer adapt to your favorite jeans.The body lets go and dull pieces of excess fat hung on its stomach and its sides.It is much easier to gain an excess weight than to remove it.But, even if you could not prevent it, you can correct the situation.

There is a set of exercises to lose weight, which can help you quickly and effectively.You will only need a drop of determination and will so as not to give you concessions this time.And then, literally after a month of training, you can see the first results.

How to get rid of fat on the belly and sides

It would be much easier to say how to prevent their appearance.But, since you are on this page now, you are interested in something else.

To remove the stomach, you must follow several conditions:

• Follow the correct diet.
• Regularly carry out cardio charges.
• Make a complex for the abdomen and the sides.

The first two aspects of the framework of this article will be discussed briefly, and the third point should be carefully disassembled.

It is possible to delete an excess only if you observe the three conditions.There is no miraculous exercise that can save you from excess fat.

This will only happen when you have a calorie deficit.It can only be caused by regime and cardio loads, and the classes will only improve the shape and tone of the muscles.

Good nutrition

Good nutrition is the cornerstone of the whole weight loss process.Many of your favorite products offer you a bear service;Turn into additional books.To effectively remove fat, you should completely exclude them from the diet.These include:

• All fatty, fried and salty foods;
• fast food;
• alcoholic drinks;
• Sugar and sugar products itself;
• bakery products;
• Chips and other snacks.

Preference should be given to boiled or steamed foods.The products useful at this period include vegetables and certain fruits.In addition, you should use a sufficient amount of water for active weight loss of at least 2 to 2.5 l of water per day.

Physical activity

Calories in the body can be obtained not only at the expense of food, but also by their active burn.In other words, you should spend more calories per day than you consume it.It is quite difficult to achieve it without intense cardio loads.Therefore, take the time every day:

• Run or walk;
• Bike driving;
• swimming;
• jump through a jump rope;
• Make Cross Fita complexes.

First, the charges must be long.You can run for 10 minutes, tired deadly and get home.In this case, you hardly burn additional calories.

Another thing is when you run at the average rate for an hour.The effectiveness of this method will be several times higher.

How to quickly remove the stomach at home

There are special abdomen complexes which, if they do not remove a large amount of fat, put the visual harmony of your body at least.They are designed to tone the muscles of this area.For this reason, you will look much thinner and more attractive.

Home exercises for weight loss:

1. Planck - is rightly considered to be the best to eliminate excess volume.It improves the muscular tone of this area and allows you to develop the whole body well at the same time.The most is that it has a large number of variations.For example, a bar with towers will not only strengthen the abdominal muscles, but also allows you to make a harmonious size.
2. Vacuum - allows you to effectively reduce the stomach.You will see the first results in a few weeks.Regular practice will eliminate up to 10 cm in the abdomen per month.

You can learn in detail the bar and vacuum cleaner from other items on our website.A brief investigation will be attached to the next exercises.

1. The reclining on the sides with dumbbells - strengthen the muscles of the bark and the oblique press muscles.Take dumbbells in your hands, get up straight.Make 50 inclinations first on the left side, then right.
2. The reversal of the case is behind.The starting position is the same as in the previous exercise, only your hands must now be held in front of the chest.Make 30 laps, alternately in each direction.
3. Twist.A classic press exercise that allows you to develop the Rectus abdominal muscle.Lie on the floor, fold your legs to the knees and put on the ground.Put your hands behind your head.From this position, perform the elevators of the case so that the shoulder blades stand out from the ground.The realization of around thirty rehearsals at a quick pace should be carried out for training.
4. Lateral twisting - Develop the problematic area of the sides.It is carried out almost in the same way as the usual twist, with the difference as during the rise in power, you must pull the left elbow towards the right knee, and vice versa.Also, 30 repetitions in general, 15 for each side.
5. CAT - allows you to improve the size of the size.To perform it, hold on on all fours.First of all, drawing the stomach as much as possible, bend in the lower back.Then, without weakening the press tension, bend in the opposite direction.
6. LAMS of the legs.Helps determine the bottom of the abdomen.For its execution, lie on the ground, place your hands freely along the body.Take the straight legs from the ground in turn and lift them to around 45 degrees.It must be done 30 times for each leg.
7. Touch the heels with your hands.To do this, lie on the floor, fold your legs to the knees and put on the ground.Straight hands, lying along the body.By slightly lifting the shoulder blades from the ground, wrap the heel of the left leg with your left hand.Then repeat for the other leg.It is carried out continuously, while 30 repetitions for each side.
8. Throw legs.Allows you to eliminate fats from the whole abdomen.For its execution, lie on the ground, your hands perpendicular to the body.From this position, first put your legs folded in the knees on the left, then on the right side.During the execution, exclusively the housing muscles should work - does not help your feet.Perform 20 rehearsals for each side.
9. Twist on the side.Lie on the left side, your legs straight, the left hand as a support is on the ground, right behind the head.From this position, make the lateral torsion.Perform 20-30 repetitions for each side.

There are also special simulators that help remove the stomach.These include:

• The hoop - it is not in vain included in the program many methods such as Pilates.Rotation of the hoop every day for 30 to 40 minutes will help quickly get rid of fat on the stomach.
• Instead of a hoop, a Hula-Hoop simulator can be used.
• Another simulator for the weight loss of the abdomen is the Soviet "health disc".If you work with him daily for 20 to 30 minutes, you can delete a large amount of excess fat.
• You can burn fat on your stomach using a sports ball.Lower your legs to the ball, with your palms, you should rest on the ground.With a slightly folded your knees, make a roll on the ball first on the left, then on the right side.Repeat 20 times for each side.
• You can get rid of the excess volume of the abdomen using a gymnastics stick.Put it on your shoulders, stay straight.From this position, turn as much as possible on the left, then on the right side.Repeat 20 times in each direction.

Fitness exercises can be distinguished for weight loss.These include:

• Twist on a crossover.Hang the rope handle on the crossing, adjust the required weight.Go to the simulator, take the handles and hold them on both sides of the head.From this position, make 25-30 twisted using the work of the press muscles.
• You can also use a special press press.It is best to play on a gymnastics carpet.The simulator must be rolled from the position of the classic bar.
• The push of the lower block on the crossing.Helps determine the size.Adjust the small handle to the lower block of the crossing and place yourself on the side.After taking the handle in the hand, make the inclinations on the side.Perform 30 repetitions for each side.

How to remove the stomach and the sides in a week

Remove the stomach and the sides in a week is extremely complex, but accomplish the task.Of course, the results will not be as amazing, however, they will be noticeable.

To do this, you will have to consume protein foods mainly by minimizing the amount of carbohydrates and fats.

You will also have to deal with cardio loads at least 2 times a day for an hour.They can be attributed both to the race and in the case of a low physical preparation of the ordinary march.

The most effective exercises on which you will have to concentrate are: bar, empty, torsion on the side, classic torsion and using a press video.

Like cardio loads, this complex must be carried out several times a day.It will be preferable to divide all the above exercises into two parts, one of which will be performed in the morning and the second in the evening.

If you want to remove excess, then compliance with diet, class mode and cardio charges should be daily, without apology and self-sufficient.In this case, you can delete the volume of the abdomen even in a week.