The muscles in the abdomen and the sides belong to the muscle that form the corset. Therefore, their work involves many interrelated muscles that are located up the back and dragged through the buttocks to the front and inner thighs.
A special diet and a set of home exercises give good results. It all depends on the initial amount of body fat, your determination and perseverance.
Before choosing a special home exercises for weight loss belly, feet, sides, you must understand that any reasonable diet and active exercise can not be focused exclusively on the abdomen, hips or thighs.
- Home exercises should be performed regularly;
- Be sure to involve all parts of the body;
- Using a suitable diet. Best lose weight - the Dukan diet.
Nutrition for effective weight loss:
- Daily consumption of about two liters of clean not boiled water, improves the metabolism. This is an important factor for weight loss;
- Fractional power in small portions (up to two hundred grams, five or six times a day);
- Replace all fatty foods for maximum fat-free products. Cook lean fish, poultry, beef, veal. Prefer rabbit meat;
- Cooking without salt (or with a small amount of it) due to the ability of sodium chloride to retain water, which leads to swelling;
- Reduced use or elimination for a long period of time with a daily diet of fast carbs (sugary foods and bakery products);
- The proper way of cooking – boiling, stewing, using a double boiler, furnace.
You will get a greater effect from exercise for weight loss laterally, that if you follow these tips:
- Breathe deeply – it strengthens the abdominal muscles and protects the lower back;
- Move from the waist, the hips should be stationary;
- Exercises should involve large amount of muscle and waste a lot of energy to provide an intense calorie burning. Here come to the aid of high-intensity training and exercise burn fat;
- Keep abdominal muscles tense throughout the exercise.
Success is 80% dependent on eating healthy foods. Maintain a balanced diet with adequate amounts of macro-and micronutrients. Eat food prepared at home, and pass by the fast food and prepared food.
If you follow a healthy diet together with regular exercise for 30-45 minutes 4-5 days a week, the weight will gradually decrease, and the fat on my stomach and sides to melt.
"Lifeline" at the waist - a problem familiar to many women. You too? Then try these proven exercises for weight loss belly and sides.
- Take a starting position: lie on your back, bend your knees at a 90 degree angle, place hands behind head;
- On the exhale, twist the body, reaching the shoulders to the pelvis;
- On the inhale, then slowly return to starting position;
- Complete the required number of repetitions, take a break from half a minute to one minute and proceed to the next approach.
- Lay on the floor Mat and lie on his back;
- Position your feet so that your thighs are perpendicular to the floor and the Shin is parallel to it (bend the knees at a 90 degree angle);
- Direct hands along a trunk palms downwards. This is your starting position;
- Inhale and on the exhale, lifting his hips off the floor, bring legs to chest;
- Lightly touch chest with knees and stay in the shortened position for 1-2 accounts. Please return in the original position;
- Repeat as many times as necessary.
- Lie on your back and raise both legs vertically, pulling the socks up. Arms along the body, and the head pressed to the Mat;
- On the exhale lift torso off the floor and extend your arms upwards, trying to touch fingers. Redirect the stress on your stomach without straining your neck;
- With the breath return to its original position. Such upgrades make the necessary number of times.
- Take the situation lying back on the floor;
- Bend your knees and place the foot on the floor at a distance of 20-40 cm;
- Get chained to the castle, hands behind his head, "smooth" elbows to the side and "press" the lower back in the support surface;
- Inhale and hold your breath, force the oblique muscles lift the shoulder girdle from the support, while twisting the diagonal direction. Strive to maximize knee and bring the bent elbow of the other hand;
- At the top do a short static delay;
- On the exhale return to the starting position;
- Follow the planned number of repetitions, alternating alternately, the working arm and the direction of twisting.
Crunches with feet elevated
- Inhale and exhale along with the need to twist the torso as high up as possible due to the abdominal muscles, back is rounded in this case. It turns out a short amplitude;
- Be careful that you do not bend in the hip joint;
- For the most effective exercise in the top position, push your press in a short period of time and fall with breath;
- To not fall completely, stay as close as possible to the floor, but weight so you are faster to load press.
- To run you need to sit down and lean back to 45. The lower back should be flat;
- Hands bend at the elbows and rapidly rotate to the right and left;
- Here you need to endurance. And you can pick up the ball.
- Lie on your back. Hands disposable along the body. The legs are straightened;
- Put hands behind head and lift shoulders. Lower back firmly pressed to the floor;
- Lift your legs bent at the knees, the hips at the same time is approximately forty-five degrees relative to the floor;
- Do leg movements as if riding a Bicycle. One by one trying the right elbow to touch left knee, then left elbow and right knee;
- Feet movement measuring, without jerks. Breath free.
Inclinations in the parties
- Starting position – standing, back straight, feet apart on shoulder width;
- On the inhale you need to bend torso to the right, lean should, until, until you feel tension in the muscles of the legs;
- At the lowest point should be delayed for a couple of seconds, after which you can return to the starting position (exhale).
Plank with twists
- Take the classic plank position;
- Turn right side into a side plank, hold for a few seconds. Then turn on your left side and do the left side plank, hold for a few seconds. This is 1 repetition;
- Please return to starting position and repeat.
- Lie on your right side on the Mat, straighten your legs to be comfortable;
- For comfort and convenience, substitute a shoulder, elbow and place your hand perpendicular to the body;
- Lift up on the elbow, make sure you are comfortable and the shoulder with the elbow is a straight line. Set aside the elbow does not fit. This needs to be done to make you feel a resistance;
- Legs extended in a straight line and are one on one. Now lift the foot forward;
- Second hand top, can put on side, to stretch in the waist, put over the head or rise up;
- Tear off eyes from the feet and look straight ahead. To lower the head not to be difficult to breathe and perform the exercise.
Plank with twist
- Hands should be shoulder width apart, bent at the elbows. Elbows are also shoulder-width apart, not moving forward to the chin, and draw in to your chest;
- Palm firmly pressed to the floor, legs together or apart shoulder-width apart, back perfectly straight, the buttocks is not lowered and not raised;
- The load will be the same as in the strap at arm's length, but also on the shoulders, neck, chest and abdominal muscles, the load will be higher.
- Lie on your back, lower back pressed to the floor, legs slightly bent at the knees;
- Hands fastened behind the head or on the chest;
- Elbows bred in hand;
- Start bending the torso from the head. Chin drawn to his chest. Someone enough of this performance. Someone needs to be dragged on to after head and neck off the floor back;
- When he reached the highest possible point for you and come back. Do 10-15 repetitions, depending on your fitness.
The dual lifting feet
- Lie down on a flat surface, a Mat or rug. The legs join to the waist to squeeze. Head in the complicated option does not elevate;
- Gently lift the leg at an acute angle to hold a couple of seconds, smoothly lower;
- To repeat desired number of times.
- Take the initial position to the support position-type push-UPS on the straight arms and socks feet. Making sure that the palms of both hands parallel to each other and are in vertical projection of the shoulders and the legs about the width of the pelvis;
- Pull the body in "attention", rotate the pelvis slightly downward and tighten your core muscles;
- On the exhale, bend your right leg at the knee and pull it to your chest as close as possible to physical training;
- The toe of the foot can be put on the floor or move without touching;
- Inhaling, straighten the working leg, returning it to the starting position on the toe. Take a similar movement of the other knee;
- Perform the number of repetitions prescribed training plan.
- This exercise uses the triceps, body and buttocks, and promotes coordination;
- If you have tired wrists, try slightly flexing the arm at the side or take breaks to stretch your wrist;
- Ensure that the hips do not touch the floor when performing this exercise.
- The attacks performed from a standing position, feet shoulder width apart. Socks slightly diluted in the face;
- Check yourself before squats. Back straight, arms slightly bent at the elbows in front of chest. Hands may be stretched along the body or put on the belt. Press tense. Stand - knees slightly bent;
- A wide step with your right foot to the side running on the exhale. At this time, the right knee slightly bent, then gently place feet on the floor, shifting the center of gravity on the right foot. You need to sit down before the formation of a right angle at the knee. Check yourself, how exactly hold back;
- The body can tilt slightly forward, but this is not to prevent curvature of the spine and twisting of the shoulders. At this time the left leg should remain straight and be unwound in the opposite (left) side;
- Exhale by straightening the knee return to starting position;
- Similarly, the exercise is performed from the other side;
- The number of repetitions and approaches depends on the purpose of the exercise. Mandatory condition for the complete exercise is performing light stretching on the leg muscles.
Twisting with the provisions of the "plank"
- Lie on your right side and lift your body off the floor, leaning with his elbow and forearm of one hand on the floor, and the other arm laid behind his head;
- Reducing oblique muscles of the abdomen, at the same time begin to move the knee and elbow in the opposite direction.
- Stand straight, putting the smooth strong legs at shoulder width. Hands folded on the hips. This is the starting position, which is the right thing to do exercise;
- Very slowly inhale deeply through your nose, filling your lungs so a large amount of air as possible;
- Exhale strongly through the mouth, pressing the abdominal muscles to the back as if you need to glue the belly button to the spine;
- Stay in this position. The isometric contraction should last for 15-20 seconds;
- Calmly breathe the air and return to its original position. Repeat 2-3 sets of 10-15 contractions.
Exercise with chairs
- Put the next two chairs (straight legs). On the edge of one chair need a seat, resting his hands on the sides of the housing;
- On another chair, place the heel and ankles;
- Slowly bending arms, down on the comfortable depth;
- Buttocks not touching the floor return to starting position. Repeat as many times as necessary.
Leg lifts lying down
- Lie on your back, arms outstretched parallel to the body, palms to the floor. Bend your knees and comfortably with your feet on the floor. Feet should be slightly splayed;
- Slowly lift hips and lower back upward, but the head, shoulders, hands and feet must remain on the floor;
- Slightly vignette back and tighten your buttocks. Hold this position for a few seconds;
- Slowly return to starting position.
Alternate exercises for slimming the abdomen and back with cardio loads, this combination can rid you of excess fat in the abdominal area much faster.
Exercise program for weight loss belly and sides
So you left the proverbial "Boca", and the stomach became more flat, you'll have to reduce the weight of the overall overhaul of diet and exercise. Start your workout with a simple joint exercises or 10-minute cardio workout. This will help to prepare muscles and joints to stress. Perform all exercises consecutively. Follow the breath: it is the main effort you need to make on the exhale.
Tips trainers and nutritionists for effective weight loss belly:
- Gentle exercise and doing will create wonders with your body specifications;
- If you feel a strong desire to eat something – drink a glass of clean water, helps to satisfy hunger for several hours;
- To get up from the table with a semi-hungry feeling, not to transfer, to control the amount and quality of food;
- Before eating give thanks to life for each plate of food, love yourself and your life;
- Eat 5-6 times a day;
- Before bedtime drink a glass of yogurt low fat.
Home exercises for weight loss belly and sides are now interested in many women. First of all you need to know that such a correction weight must include not only an effective exercise for the belly, but and proper diet.