Effective exercises for weight loss belly and sides

Almost every woman in varying degrees concerned about weight loss. The most problematic area, with an extra centimeters where you are fighting, is the waist. Today we offer you a complex effective exercise for quick weight loss belly and sides, which you can easily do at home, and will tell you more about what you need to do to remove the extra inches as soon as possible.

tips on losing weight

Tips on losing weight

  • Having made the decision to lose weight, it is understood that locally the fat does not go away. So we urge you to train all muscle groups. This will avoid the violation of proportions, and a toned body.
  • A very important point in the process of losing weight in the stomach area and sides. It is impossible to get a flat tummy with exercise alone. In this case, to pump up the press work, but he will remain under a layer of fat. Talking about power, we mean complete and balanced nutrition with the common techniques of small portions of food. In any case it is impossible to combine strict diet with physical exercise. Dieting itself is stressful for the body. And if we load it with the intense workouts, health problems are inevitable. Exclude from the diet of fatty, fried foods, smoked, sweet and flour. Give preference to vegetables, frugum and lean meats. Cereals – is a "complex" carbohydrates, which are necessary for the accumulation of body energy. Meat contains protein that is needed by the muscles during exercise. Vegetables – natural fiber, which help improve the digestive system. You need to eat small portions 5-6 times a day and to get up from the table with a slight feeling of hunger.
  • Water – based foundations. So drink plenty of fluids throughout the day should become your good habit. The average amount you drink should be at least 2 liters a day. Pure, natural water speeds up metabolism and promotes weight loss.
  • Combined with proper nutrition exercise will help you to achieve results much faster.

We made up, includes 10 different exercises for slimming the abdomen and back, which are performed standing or lying down. There are a number of reasons why you must include these exercises in your exercise program, if you try to remove the extra inches in the waist area.

The advantages of the complex

  • Allows you to work out your abdominal muscles and back;
  • promotes weight loss;
  • helps to organize the work of the digestive system;
  • to do the exercises at home.
remove fat from the waist

Despite all the positive qualities of this complex, there are some contraindications to its performance.

It is strictly forbidden to carry out the complex people who suffer the following diseases:

  • ulcer of the stomach;
  • gastritis, pancreatitis;
  • hernia;
  • any disease of the spine;
  • diseases of the cardiovascular system.

Also it is not necessary to perform this complex women during pregnancy and lactation. Do not load yourself with workouts immediately after birth. The restoration of a female organism occurs in the year following the birth of a baby. Suggest as long as possible to maintain lactation. It is scientifically proven that the process of breastfeeding promotes weight loss.

Before proceeding to the exercises, I suggest you to read some recommendations that will help you make the training process more comfortable and faster to achieve results.

Recommendations for the implementation of complex

  • As has been said, it is not necessary in the process of losing weight to only focus on one problem area. Therefore, these exercises should be performed through the day in conjunction with exercises for other muscle groups.
  • You can train at any time convenient for you, given the biorhythms of the body. The main rule – not to eat 2 hours before workout and at least an hour afterwards. At the end of the workout the body continues to expend energy, so the process of losing weight does not stop.
  • Training should last at least 30-40 minutes. Since the power consumption of the fat reserves of the body begins after 20 minutes of exercise.
  • Do not forget about proper nutrition.
  • During exercise you also need to drink water in small SIPS.

Having studied all the nuances of the exercise and the slimming process in General, it's time to figure out what exercises are suitable for slimming abdomen and sides.
Any workout should always start with warm-up. We offer you some exercises that will help prepare your body for intense exertion.

warm-up

Warm-up

Exercise 1. To start, head tilts to the side, forward and backward. Then perform a circular motion of the head. Perform the exercise slowly 5-7 times in each direction.
Exercise 2. Place your feet shoulder width apart, hands on hips and perform tilts to the side, back and forth 5-7 times.
Exercise 3. Press each joint in a circular motion. Start at the top, then move down.
Exercise 4. An excellent exercise to go to the training would be any cardio. This can be Jogging, jumping rope or the stationary bike. Start with a slow tempo, gradually accelerating. Perform each exercise 10-15 minutes.

Exercise for weight loss belly and sides with photo

Exercises for belly run at a moderate pace for 10-15 repetitions.

Cardio

The first exercise serves as a warm-up, but without cardio the process of losing weight impossible. It is important to monitor the level of the pulse. It is calculated for each individual, but the average is 120-130 beats per minute. It was on this indicator it is recommended to perform cardio in order not to harm your body.

Mill

Everyone is familiar with exercise from school. Place your feet wider than shoulder width apart, arms extended, creating a line with the shoulder. Tilt your body parallel to the floor. Follow the twists and turns of the case, touching the fingers of the sock opposite leg. On the exhale, make the touch on the breath is the hand shift.

Twisting elbow to knee

Lie on the floor, legs raise to 45 degrees above the floor, tear off shovels from a floor. Keep your hands behind your head. On the exhale, follow the twisting, pulling the knee toward him and touching the elbow to the knee of the opposite leg. Then do the curl on the other foot.

Scissors

Exercise allows you to work the muscles of the lower abdomen. Lie on the floor, place the hands along the body. Raise the legs to 30 degrees above the floor. Follow the alternate crossing of the feet among themselves in tarso..

Leg lifts

Lying on the floor, arms along the body, on the exhale lift your legs to a right angle in the hip joint, on the inhale, lower to starting position. At the bottom does not touch the floor. The abdominal muscles must be in constant tension. Perform 15-20 repetitions.

inclinations in the parties

Inclinations in the parties

The exercise is performed standing up. Keep your feet shoulder width apart, arms down along the body or put them on the belt. On the exhale, follow the slopes of the body alternately in each direction. At run time, ensure the pelvis remains in place.

Twisting to the side

Lie on the floor, legs raise to 45 degrees above the floor and bend at the knees, the body must also raise to the same height. Case try to keep the abdominal muscles, controlling their voltage. Place hands in front of him in the castle and on the exhale turn the body alternately right and left.

The rise of the case

Lie on floor, raise legs to a right angle in the hip joint. On the exhale, lift the body, trying hands to get to the toe of the foot. Back while keep straight, do not strain your lower back, raise through the work of the press.

Vacuum

Exercise "Vacuum in the stomach" is unique in that it can be done anywhere and at any time. Due to the static electricity helps to work the abdominal muscles and tighten the belly. Make a full exhalation, the maximum retracting the stomach. Hold this position for 10 -15 seconds. Then slowly exhale. Repeat 5-10 times.

Hula Hoop

Without this adjustment to the "wasp waist" is almost impossible. Twist gymnastics Hoop should be about 5 minutes, gradually with each workout increasing the run time.

Hitch

Also it is useful after a workout will be the hitch. This will help to relax muscles and seamlessly translate them into a calm state. For starters, a good stretch the abdominal muscles, back and legs. To do this, lie on the floor, hands along the head and stretch the whole body. Run 5-7 times.

hitch

To finish the exercise, aimed at weight loss, we recommend you cardio. You can use the Jogging for 5-10 minutes. Start with the intense pace, gradually moving on walking.

With regular training you will feel that this load is not enough. In this case, it is possible to increase the number of repetitions or use when you exercise weighting in the form of dumbbells. So you can diversify your workouts, we suggest you to view the following video.

We offer you a complex of the best home exercises for weight loss belly and sides. If you strictly follow our recommendations and to exercise regularly, very soon you will be proud of their work and perseverance. A great mood and favorite music will make your workout more comfortable.

16.12.2018