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Effective exercises for weight loss and sides

A girl with a narrow waist

To lose weight, not only adhere to proper nutrition, but also to play sports.As you know, in the stomach, the fat layer is formed quickly, and it is more difficult than in other parts of the body.But ongoing classes developed by fitness coaches will do their work.There are effective physical exercises on weight loss and sides.Only regular training will help to get beautiful forms and get rid of extra fat.

What muscles need to be pumped to get rid of fat on the stomach and on the hips?

If you know what muscle groups are located in a certain part of the body, it will be simple to develop a series of effective exercises to lose weight and sides.

Such muscles are located on the stomach and sides:

  • Outer oblique- It goes from the surface side of the rib to the abdomen, it works with transformation and turning;
  • Slanting inner.
  • The crossing is deep- It goes from behind from the inside of the rib to the stomach, it takes part in turns;
  • straight- Tours along the abdomen on both sides of the center line, with the body loop forward.

General rules for each exercise

Despite who exercises directly to lose weight, abdomen, sides, hips or anything else - man, woman, girl, baby or teenager - so that they are effective, you must adhere to such general rules:

Training for the stomach
  • The training must go on an empty stomach when the body is long enough without energy nutrition.
  • Physical.Exercises are not carried out to lose the weight of the stomach and sides with dumbbells and other weighted agents, the burden is due to the movement of the body.
  • If you have selected simple and easy weight loss exercises, you are advised to engage every day, at the same time.
  • Gradually, the number of replications from the set of exercises should be increased.
  • Usually after the lesson, a little fatigue depends - simple and light home exercises to lose weight and sides also make the muscles that work, creating their efficiency.

Note!It is sufficient to train 3-5 times a week, but daily classes will give greater efficiency.25-30 is the best number of movements for each exercise.It is advisable to repeat them at least 3 times, taking small breaks for relaxation.

Complex physical exercises for weight loss and sides

What are the most effective exercises to lose weight and sides?The complex consists of 10 physical exercises designed to do a house, although you can first build 3-5 practices of the complex for the first time.They are simple and light, simulators do not use, suitable for people without special physical training.To better understand the enforcement technique, their enforcement scheme can be downloaded to the computer or view an online video.

Note!Coaches recommend fitness in the morning, which not only contributes to turning weights, but also by rapid awakening.

Before each training, it is recommended that small heating be 5 minutes.Its goal is to prepare muscles for upcoming loads.To do TEP, you can use the simplest exercises, such as walking on the spot, bias, etc ..

Make basic lifts

Basic rise

The exercise is as follows:

  1. Lie on your back, loop your feet in your knees, place your shoulders on your width.Give your hands behind your head.
  2. Raise the pelvis, rip out from the floor, as high as possible, rising to socks.
  3. Linger for a few seconds and shrink the pelvis on the floor.

Note!When doing this exercise, you don't have to raise your hands with the pelvis.

"Scissors"

“Scissors” - One of the best exercises for weight loss not only on the abdomen and on the sides, as well as the legs:

  1. Lie on your back, sign your hands along the body.
  2. Raise both legs so that they have a floor of about 45 degrees.Place them at different levels (one above the other).
  3. Apply in the movement air, such as scissors.

"Lokot-Kollo"

This exercise is as follows:

  1. Lie on your back, loop your feet in your knees.Hands behind the head, bent at the angles.
  2. Make the left and right angle to tighten to the opposite knee.

This exercise can be done until the muscles are tired.

Tilts

Tilts

Such exercise will help get rid of fat on the sides quickly, but it is also used for weight loss.It is standing:

  1. The legs are wider than the shoulders, the knees are bent.The body is half in the squad.The hands are closed behind the head, the back is straight.
  2. Stretching the muscles of the press and pulling its stomach into, slowly to divert the body left and right.

First, the bias are slowly, but gradually increases the speed to the best level.

Simple exercises are presented to lose weight of the stomach and the sides above.The child will be easily mastered, not to mention an adult with a minimum physical training.

"Planck" and "half"

It is a little harder to make the “bar” and “half the bar”, although these exercises are very effective and used not only to lose weight on the abdomen and on the sides, but to strengthen the back.From the pictures you can easily understand how to do them.

"Semi -half planning"

To do this exercise, you must do the following:

  1. Stand on all four in the author of the "dog".The palms and knees lie against the floor.The gaze is pointing down.
  2. Draw up the stomach and take the body slowly, rounding the back.Linger for 30 seconds.
  3. Return to the starting point.
Mobile bar

"Mobile bar"

It is much harder to do the "Planck" exercise than the "Half Bar."Despite the apparent simplicity, it is quite difficult to do it, since there is a large burden on the rear muscles.

  1. You must stand in a regular "bar", lying on the floor and socks of the feet.The body is kept straight, the back is flat.
  2. Raise the body up to the maximum height possible.Ideally, it turns out a hill, and the top of the buttocks.
  3. Then return to its original location.

Note!Regular crops have high efficiency.According to experts, it is sufficient for beginners to survive for a few seconds, gradually increasing.If there is pain in the back during the classes, it must be stopped immediately.

Rotate "jogic"

You can use the hulahup training process, which is an excellent way for weight loss in the waist.When rotating, the hoop strengthens the abdominal muscles, removes fat on the sides, strengthens the press.As a result, the athlete gets a slim and toned body without cellulite symptoms.

The results of the studies after the 3 most effective exercises are determined to lose weight of abdomen and the sides with a hoop.They can be made separately or in one complex.

Note!Before you study exercises using a hoop, you must learn how to turn it on the stomach in a standard way.

To rotate the hoop in this way, the following will be required:

The girl turns the hoop
  1. Take the initial position: stand evenly, legs together.
  2. The hands are bent at the closed angles behind the head.
  3. Twist the Hulahup, making circular pelvis ready.On the exhaust, drag the stomach, on inspiration - relax muscles of the press.

"Rotate the planet"

This method of rotation of the hoop is more complex than the previous method.You will need to do such actions:

  1. The legs are shoulder -to -shoulder, hands behind the head, but are not connected to the castle.
  2. Turn the hulahup, turning the body around the back gradually towards the rotation of the hoop.

Rotate hoop with slopes

Only a person who is physically hard can do this exercise, since he needs enthusiasm:

  1. The legs are shoulder -shoulder, the hands are closed into the lock, straight, in front of the chest.
  2. Bend one leg in the generation, bending over the body and turning the body in this direction.Twist the hoop.
  3. Change the leg and rotate the hulahup again.

Breathing exercises for weight loss and abdomen

In addition to physical ones, breathing exercises are used to lose weight of the stomach and sides, which can even be done sitting.There are 2 types of technology: bodyflex and oxycise.

Bodyflex

The first technique is designed to enrich oxygen in places where you have to get rid of extra fat.To do this, you need to do a deep breath, then a sharp exhale occurs and keeps breathing for 10 seconds.It is during the period of breathing that a simple exercise is recommended.

Oxycise

Oxycise technique does not suggest that it is sharply exhausted.They are replaced with "pre-places".It is necessary to take a deep breath, then make a small 3 “do-one”, exhale deeply and “to” three times.Thanks to the oxycise technique, oblique, abdominal abdominal muscles work.

Staying slim is always quite simple if you adhere to proper nutrition and combine it with physical intent.Regular training will help get rid of fat deposits even on the stomach and sides.The waist will be thin, the stomach is sharpened, and the press is solid.