Exercises for weight loss on the abdomen and sides

He stopped embarking on her favorite things that were at the time just recently?There were ugly barrels, which is why the confidence in his perfection disappeared?Every second is faced at different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror every day, and intensively look for options on how to deal with the problem of excess weight.

Want a flat belly and a beautiful waist?Exercises for weakening the abdomen and sides are an excellent solution for those who dream of bringing back harmony.Combined with a balanced diet, you will achieve fantastic results much faster and more effectively, which will remain with you for many years.

Why Weight Grows

Light volumes of fat are the norm for every person.It provides protection for bones and organs from hypothermia, all effects from the outside.Excessive deposits are already a cause for concern.You can get rid of them with workouts and, for example, a captivated diet.But before you prepare a program of exercises and determine with a diet technique, you need to know for what reason the weight "climb up":

• Reduced metabolism.The more adult a person becomes, the more slow the metabolism is.It becomes much more difficult for the body to absorb inbound food, which gradually leads to a set of excess weight.You may have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains so thin and you start to enter, like yeast, from every bun.This is due to the metabolism, which is normal in the first case, and the reduced in the second.
• Genetic predisposition.Scientists have shown that the presence of fat in the body is directly related to human genetics.If relatives of the older line suffer from high body weight, then you will have a predisposition to excess fat.
• A sedentary lifestyle.If you move a little, you do not engage, even the lowest exercise, then you will inevitably gain at least a few pounds that will be very difficult to deal with this schedule.
• Overeating.Each overeating is the main cause of excess weight.In particular, if combined with a sedentary lifestyle, fat will accumulate several times faster.
• Incorrect stand.By constantly leaning, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight.
• Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, various malfunctions are also not uncommon, inevitably lead to body weight.

Why is it important to do a thin waist and flat stomach exercises

It is important to remove the stomach and side with the most effective exercises not only for a beautiful appearance.This is also beneficial for the health of the whole body.There are some medical indications in which physical activity is vital:

• The threat of cholesterol increase.As the body weight increases, the blood cholesterol percentage also increases.Its excessive content leads to poor health, emergence and development of very serious illnesses.
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index-more than 30. In this situation, the work of blood vessels deteriorates, the load on the heart increases several times.All this in the complex gives additional risks, the likelihood of strokes, heart attacks.
• Slowing the blood blood.The accumulation of fat creates an increased load of the internal organs.As a result, the nutrients come much more, the blood circulation slows down, which guarantees worsening in the well, increases the risk of cancer.
• Reducing immunity.Excess body weight leads to a delay in metabolism, a disorder of the hormonal background.The body weakens and becomes much more susceptible to various colds, viral diseases.

Effective exercises for weight loss and sides

The muscles of the abdomen and sides form a special "corset".The work of other muscles that are on the back, ass and inside of the thighs depend on their condition.Only a competent set of exercises will always keep the body in perfect condition.The results depend on the original amount of fat deposits and the human mood for weight loss.

Before choosing the right physical activity, it should be remembered that any motor activity in combination with a diet gives a complete effect and does not only affect the selected areas:

• Home training should be conducted regularly.
• Absolutely all parts of the body are involved.
• For more efficiency, a competent diet is realized.

We offer you the following exercises that will help home to make your waist and stomach elastic and without one fat.

Twist

This is one of the most common movements that are very popular today.It is not considered the most effective, but the bark is remarkably designed.If you competently combine it with a diet, you will very quickly notice the excellent result.

• We lie on a soft gymnast rug.We bend our feet in our knees.It is obligatory even in a bent state, they should stand evenly on the floor surface, with the entire leg.
• We put our hands behind our heads.
• We inhale deeply and begin to lift the upper body.Every elevation is necessarily accompanied by exhalation.
• When we lower the body of the body, we slowly inhale.Once the back is completely on the floor, we repeat the exercise again.
• We make 2-3 approaches of 10 reps.

Backward

• We go with your back on the gym.
• We have legs so that they are perpendicular to the floor until the feet are located entirely on the surface.
• We put our hands on your body with your palms down.
• Lift the lower body on the lifting, bring your feet as much as possible in the chest, touching lightly and fixed for a few seconds.

• We are inspired by the starting position.
• We make three approaches of ten reps.

Sloping

This exercise looks like a classic twist, but with some adjustments.The implementation technique provides shoulder turns.

• We lie with your back on the gymnastic carpet and take the starting position, leading our hands to the neck.
• We bend our feet so that they do not touch the surface.
• We lift the upper body as we turn the shoulder sideways.When the bend is made on the right shoulder, the left side remains in a constant, lying position.
• We repeat the movement for the left shoulder, similar to the right side.
• Repeat 12 times.

Leg -up

• We lie down and pull our feet up (you can cross them).
• We perform the twisting body of the body, like a classic one.
• We take a breath when we lower, exhale when lifted.
• We perform three approaches of 10-15 reps.

Plank

She is remarkably working on her back, her hips and the press.

• We lie down in the starting position - the knees/elbows are located on the surface in the condition of the bar.
• We guarantee that the cervical region and the spine are placed evenly.We look right in front of us.
• We lift our knees from the floor and place our feet on the socks.
• In this way, we have been holding on for 30 seconds.It is important that breathing is not difficult.
• We repeat the exercise for each country the same time.If the physical shape allows, then you can stand after 1 minute.

Bend

• We go to the surface from the side.
• We transfer the weight of the body to the right elbow/ arm and the corresponding leg.It is important to form a right angle.
• Place the left foot on the right.We hold the lower limbs evenly.Lift your hips from the floor.
• We hold this way for 30 seconds.

Hood

If you have never done abdominal exercises earlier, then you should definitely perform effective data attacks.

• We take a small step with the right leg and bend it.After taking this position, the muscle tension in the femur is felt.
• We raise our hands right in front of us in parallels with the floor.
• We take a significant step forward with our left leg and sit lightly.The right one remains in the back, but with the rise of the sock.
• The back should be constantly even when moving the movement.
• We repeat the attacks.
• We do 15 reps on each leg.

Tilted

• We are getting straight.We raise our hands over your head and fold together.
• We do slopes to the right.Ideally, so that the torso bends as much as possible - stretching to the left should be felt.We are fixed in inclined position for 15 seconds.
• Go back to the starting position.
• We make multiple inclinations in the other direction with the same delay in 15 seconds.
• Once you get used to "delays", you can increase their time, for example by 30 seconds.

"Vacuum"

This exercise is ideal for developing the abdominal press.It is based on breathing.

• We stand on fours, occupying in this position with the help of knees and elbows.
• We take a deep air.At this point, the press should be as relaxed as possible.
• Exhale and simultaneously withdraw into our stomach, press tension.
• We hold on for 30 seconds.
• We repeat in 2-3 approaches of 15 reps.

Range hips lies

• We lie down, extending your hands on your body, palms to the floor.
• We bend our legs in the knees, placing sideways, while not forgetting that the legs should stand right on the surface.
• Slowly, slowly, lift your hips with the lower back.The rest of the body should remain stationary on the carpet.
• We bend a little back and strain the gluteal muscles.We hold in this position for a few seconds, fixed.
• We return to the original position.
• We repeat 10-15 times in several approaches.

How to choose exercise for weight loss and sides

Before you start removing the sides and stomach, you need to prepare a program.The senseless performance of the exercises is unlikely to give the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the original physical shape and the parameters of the body.An experienced coach has to deal with this issue.

You do not need to attend gyms, gyms to obtain a consultation.A specialist training is enough so that he or she can choose the right exercises and draw up a plan.It also shows the technique for making some movements.

If there is no way to contact the coach, then you can just do general exercises, for example, do charge in the morning.However, remember that there is not so much efficiency from it.It is best to then try to personally draw up a training plan, but with the mandatory reporting of the following factors:

• Medical indications/contraindications.For example, people suffering from osteochondrosis are best abandoned by acute exercise.Patients with heart problems and blood vessels should abandon weight lifting, running.
• Targets.The greater the goal, the more complex and effective a set of exercises should be.If you just have to remove a few pounds, then simple exercises will be sufficient in combination with a low car diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio workouts and perform press exercises.
• Conditions.If you constantly go to the gym, then the ability to do exercises using different simulators.Otherwise, it is necessary to choose a training that can easily be done at home with improvised means.

Removing the waist and stomach is not as difficult as it may seem at first glance.The main thing is to adjust yourself and make a program to help quickly achieve the desired goal.And we will help you with that.