Fitness coaches around the world are developing new exercises for weight loss on the abdomen and sides so that women remain thin.Obesity becomes a real problem for humanity, it must fight exhaustively.Exercise related to proper nutrition provide a quick and steady result in weight loss.
The most common causes of abdomen and sides
Often, weight loss exercises in the countries give a good result in combination with a diet. A sedentary lifestyle, irrational nutrition is at the heart of obesity. Also, the stomach and sides are covered with fat as a result of stress, lack of sleep or due to diseases of the internal organs.Exercises specifically designed for weight loss will help to eliminate fat on the stomach.The main thing is to perform them properly and regularly.It is necessary to combine weight loss exercises and countries in women with diet.Otherwise, you cannot achieve the desired harmony.
The best exercises for weight loss and sides
Among the many types of workouts, the best are effective exercises designed for weight loss of the abdomen and sides.It is they who make the waist thin, form a beautiful stand and make the figure of the female. A complex of this type is called by Guy Gasper, a fitness instructor, author of the methodology. 
The complex includes 10 special exercises for weight loss in the stomach and sides.The classes strengthen the rectus and inclined muscles of the abdomen, as well as the muscles of the back. The abdomen and gases are so easy to implement that even it was called the "abdominal press for dummies".The most interesting thing is what exercises for weight loss and side sides included in this complex:
- Heat.It is a must and only takes 4-5 minutes, helps the muscles to warm, prevents stretching, injuries.
- This is followed by static exercises for weight loss of the abdomen and sides.
- Stretching.
Next, all exercises aimed at losing the abdomen and countries with photos will be discussed in detail.
Twist
Different types of twisting are included in the top 5 of the best exercises for weight loss of the abdomen and sides.They allow you to work out the muscles of the rectus abdomen, to create a relief press.The most common weight loss option is on the floor.It helps to burn fat and pump the upper press with a minimal load in the lower back.Let on the floor upside down, bend your legs at right angles at your knees.The arms are behind the head, the elbows divorce from the side.Tighten the press, smoothly lift the shoulder girdle from floor to pelvis.Slowly falls from the peak point to the source.
Plank
The most effective weight loss exercises are based on the use of your own body weight.Planck is a universal training of an extensive muscle group.Not only will it ensure weakening of the abdomen and sides, but it exercises, but it will radically transform the figure to better. It is done as follows:
- The starting position lies on the floor, the legs are parallel, the forearm of the sheath on the floor, the elbows are located just below the shoulders.Inhalation.
- Exhale: Install the feet on the toes.Support - on the toes, on the forearm.The back is even, there is no deviation, the muscles of the legs, abdomen, buttocks are in tension, the legs are as close as possible to each other.
- When the muscles are too tense, so that there are no unpleasant sensations, they sink smoothly to the floor.
Backward
These simple exercises effectively contribute to the weight loss of the abdomen and sides at home.Properly, they are performed as follows:
- Starting position - lies on the floor (hands are upright).Kraki - slightly bent at the knees.
- Lift your legs up, smoothly lifting the lower back from the floor.
- On the inspiration, slowly lower your legs and lower back.Amplitude - shortened,
Tilted
These protozoa are suitable for weight loss of the abdomen and sides of the house.It is easier to fill them easily - it is enough to keep your back evenly and bend 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 need to perform the exercise 100 times or more for each country.To improve, you can take a burden in the form of dumbbells.
Scallass
The tuition for the weakening of the abdomen and sides will be especially effective with the Scaloli exercise, which includes an extensive muscle group, tones the whole body.Performed like this:
- IP: Emphasis on Liching.Straighten our hands, legs should be at a distance of the shoulder.Reading in the palms and socks of the legs.Keep the body properly without a rear deviation.
- Inhale - strain the press, pull one knee to the chest without deviation on the side, the back is straight.
- Exhale - take your feet back without relaxing the press.Repeat for the other leg.
Sloping
This type of exercise is effective for weight loss.The photo shows how the hair muscles of the abdomen participate.The correct performance algorithm:
- The original position: lying on the floor with the legs bent at the knees, the arms crossed on the back of the head, the legs are pressed against the floor.On the knee of another is an ankle on one leg.
- Inspiration start lifting your body up by turning it.The elbow of the left hand seeks to touch the opposite knee.Change the position of your feet and do it on the other side.
- Get off, but not to the end.Work in a short amplitude on the tension of the inclined muscles.
Twist
This exercise causes the upper and lower abdominal muscles to work.IP: lying on the back with legs raised.At the same time, the ankles are parallel to the line, the knees are on the same line with the pelvis and the arms behind the head.With tense pressing, stretch your knees and chest to each other as your hips and shoulders break away from the floor.Repeat - 10 times.Relax and then repeat 10 times.
Bend
These complex weight loss exercises and sides with a photo will help you bring not only the waist, but also the buttocks, hips, legs.The turn bar is done according to the scheme:
- IP - classic bar, accent - on the socks of the legs, forearms.
- Inhale - turn, take the position of the sidebar, resting on the right forearm and toes.
- The left leg and arm are stretched in the opposite direction up.
- Bend your hand, leg, pull your knee to your elbow.
- Dilute the limbs again in different directions.
- Return to IP and repeat to the other side.
Ours with turns
IP station, the legs are located at a distance of 15-20 cm, the arms-at the level of the lower ribs.The stomach pulls, the back is upright.We walk to the right with our left leg and turn the body to the right.At the same time, the left leg finger looks on the left.Get in the seat, straightening your right leg.Return to IP, repeat for the other side.
Vacuum
This is an interesting way to lose weight in the abdomen and sides.Usually, abdomen and sides exercises develop the muscles of the press while the vacuum works inner muscles and aperture.The exercise is performed as follows: you have to stand straight, take a deep air and then exhale and pull your stomach.Tighten the press, try to tighten the navel to the vertebrae and under the ribs as much as possible.Secure the position for 10-15 seconds, slowly inhale through your nose and weaken your muscles.Inhale deeply with the diaphragm 2-3 times, repeat, making 3-4 approaches.
Side attacks
These workouts help to create beautiful ass relief for the ass, legs and tighten the figure.To do this, you need to get up, spreading the width of the shoulders of your feet.The back is straight, with hands - in front of the chest, bent on the elbows, the press is in tension.Exhalation - a wide step to the left leg towards the right corner in the knee.Exhalation - return to IP and repeat to the other side.
Strong legs and ass will help reduce the waist visually!
Fitness instructors are recommended for beginner exercises for weight loss and sides to combine with other types of loads that other muscle groups use.In this way it will be possible to harmoniously develop the muscles by making the figure beautiful.
Exercise for a step and ass home
These simple workouts can even start, but in regular classes the result will not be long in coming.
Squat
Be sure to add weight loss exercises and sides at home, thighs and legs workouts.The most famous are squats.
IP: standing, legs - shoulder width, socks divorce sideways.The knees are aimed at socks.The weight of the body weight should be transferred to the heels, pressed the legs to the floor.The back should be slightly beaten by boat, but not a circle.The mosque is straight, without inclined forward.It is forbidden to take in and dilute when lifted from the lower point.At the beginning of the exercise - deep breath, after all - exhale.
Hood
The simplest training is the best exercises for weight loss as they are clear, do not require special skills and carry a quick result.Lunges help keep the whole figure.Step forward with the right leg, the finger is a little inside.Mat the left leg back and to the finger.Hands - on the belt, the case is even.By bending your left leg, go down until the right corner is formed on the knees on both legs.Exhale, push, go back to IP, do it for the other side.
Berpi
At first glance, Berpi seems to be just an exercise for weight loss, but allows you to carefully work out all groups of abdominal muscles, ass, hips.Performed like this:
- Make a squat from the standing position, rest your palms on the floor.
- Remove both legs back by finishing the bar of upright hands.
- Tighten your legs to your hands.
- Stand, jump high, clap your hands over your head.
- Without rest, repeat points 1-4.
Run
Running is a classic way to lose weight, to strengthen health.First you have to walk in a quick step, warming the muscles.At the same time, develop a respiratory strategy.Inhalation - one step, exhalation - three steps, as comfortable.You can then add a pace to running, fast running.This training should bring comfortable shortness of breath, soreness.
Twins on the sides on the side
Hip Summary is effective exercises for weight loss and priests.IP can stand on the floor, lie on the side or stand on fours.Getting smooth and holding the support, you should strain the gluteal muscles and take your feet as long as possible.
Bridge
This exercise for weakening your abdomen and butt at home as many women for high efficiency.IP - lying on the back with the legs bent at the knees, the legs are tightly rested on the floor, with arms along the body.Inspiration - squeeze your butt and lift your hips, stay for 2 seconds, squeeze a lot of ass, exhale and return to IP.
Set of exercises for weight loss of the abdomen, sides and legs
To get rid of hateful fat deposits, a properly composed set of abdominal and sides weight loss exercises are required. He must take into account the initial weight loss data: her weight, possible health problems.Gymnastics for weight loss and large weight countries should be sparing.This will help to avoid injury to joints and ligaments.Abdominal weight loss exercises and sides should be performed at least 3 times a week.Install the duration of your workout on your own.The fitness of the house for weight loss of the abdomen and sides should not cause exacerbation of chronic diseases.Be sure to start classes with warm -up, finish with stretching.
Following this graph in a week, you spend weight loss exercises at home at home 3-4.5 hours.This means that you will soon reach the desired physical shape.After 30 days, weight loss exercises and sides will become the usual way of life, harmony and grace will replace the lush forms.
How can you speed up weight loss?
In order for the weight to go as soon as possible exercises for weight loss and sides at home, it is necessary to supplement themselves with proper nutrition, cardio workouts, modern cosmetic procedures.Nutritionists recommend using pharmacy medicines to lose weight only in extreme cases.Using a sports nutrition will help to lose weight faster without losing muscle mass, accelerating metabolism.
To establish food
When weight loss, 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 the night break.In one day, try drinking about 2 l of clean, non-carbonated water.Take a look at the list of useful products, take them to make a diet.Minimize harmful foods or exclude completely.
Add cardio training
It is difficult to overestimate the importance of cardio workouts for weight loss of the abdomen and sides at home.Experts I advise you to combine cardio with strength exercises to maximize fat effect.
Add a sports meal
A variety of sports eating helps to quickly tighten the body at home, maintaining muscle mass.These products are classified according to their effects on the body:
- thermogenic;
- diuretics;
- remedies, reducing appetite;
- Calorie blocking;
- Stimulants of metabolism.
Fitness instructors recommend that you do not change your abdomen exercises and on the side with a sport for rapid weight loss, but to use the synergy of these two resources.
Conclusion
If you decide to adjust your figure, then exercise for weight loss and the sides will become a major factor in your strategy.Other resources must be related to them - proper and modern sports nutrition, cardio workouts and most importantly - perseverance, belief in their strength, good motivation.Once you combine all the factors together, you will definitely achieve the goal.