Exercises to lose weight fast on the belly and sides

The stomach is a issue of be all the to lose weight or simply want to lose weight the people. Fortunately to remove the fat from the abdomen is not difficult, with the help of the diet, and the complex of simple exercises. You can infinitely make turns and to download the press, but without doing diet for slimming the abdomen and the sides to lose weight is not going to work. Adequate nutrition is a major advantage for the achievement of a result.

Warming

Any exercise should begin with five minutes of warm-up. This may be of rope, the hoop, running, and squats in place, the effect of the tilt from side to side, and so on. Important as it is because warm muscles and joints, disperse the blood and to mentally prepare for the arrival of their charges.

Later we move on to simple exercises for slimming the abdomen at home. The first few weeks try not to change the order of the exercises and follow all the instructions in a strict sense. If you can't make the desired number of repetitions, don't worry. Through two — three trainings of their master.

Exercises

Exercise 1: in turn elevation of the legs.

Lie down on the floor, having extended beneath the plaid or the carpet. The feet, lift up, as shown in the photos. Then lower the left leg, not touching the bottom end of the ground and lift up the cover in its original position. Then do the same with the right foot, and so on. Continue the exercise for slimming the abdomen in a period of 45 seconds.

The final area is the: ent and the upper part of the abdomen.

Exercise 2: twisting lying on the floor.

Take position 1, as shown in the illustration above, the hands behind the head, legs, bend at the knees. Then we started to twist it alternatively left and right. At the top of the exercises it is necessary to touch the palm of the back of the thigh. We continue for 20 times on each side.

Exercise 3: we continue to burn the mouth.

The next exercise for slimming the sides very efficiently and despite the visible to the complexity of its implementation, without which the work is done in the home.

Take the first posture, the right hand the elbow is flexed, and set men by to the right of your side. This exercise requires the utmost concentration and tension of the muscles of the belly and sides. After the adoption of the correct location, prior to start the movement from the waist up and down, taking care not to decrease the abdomen in the lower part. After 20 repetitions, turn the head to the other side and do the same thing.

Exercise 4: curves to one side.

This is similar to the classic exercise in the press conference in the house, but it features sophisticated resolution of turns at the top of the repetition and rigidity of the housing. Well active the upper part of the abdomen and oblique muscles, that is to say, those in the ill-fated mouth. The efforts required to keep the torso in position with a angle of 45 degrees, have a greater static load.

Adopts the initial position, with the hands in front of himself as shown in the figure. Next, previous, begin to rotate the body on one and on the other hand, having the same angle of the horizon: of 25 repetitions on each side.

Exercise 5: balanced press with the legs.

Here we're going to train the ent and the upper part of the abdomen, with the subsequent destruction of the fat and weight loss. Efficient enough of a session held by the limited path of movement.

Then, lifting the legs up, we will take the position 1. Of the hand by pulling in front of them and try 30 times to touch his feet, as is shown in the figure. It is all quite simple.

Exercise 6: alternate leg lifts.

Again here there is nothing difficult in the execution plan, but first run the desired number of repetitions will never be able to unfortunately not all. Make sure that the trunk and legs were in the same line and don't let the pope sag and touch the floor.

Exercise 7: the elevation of the trunk and of the legs.

It is the most complex, but it is also the most effective exercises for slimming the abdomen and the sides. It can be done in two ways: lying on the floor, as shown in the photos, or sitting on a bench. We consider the option that it can be performed in the home, since the store is not all.

Sit on the floor, as shown in the photos. Do not help the hands during the driving, they only have to help to keep the balance. In the bottom position, keep your feet in the air, without touching the ground with the heels.

For those women who want to get fastest weight loss advise you to strengthen every workout, in the following way:

1. turn on the music for the oceans la paloma blanca is a ranged one behind another without interruption;
2. standing on the floor, put feet on width of shoulders and hands, grasp the belt to get (f);
3. we begin vigorous alternative leans toward the left and the right within a song;
4. then, without rest, press claws fastening to the chin and do the rotation movement of the trunk right and on the left, the same thing until we finish the song;
5. it is very effective exercises for slimming the sides, you can carry out twenty minutes or more after the 45 minute class separately.

These simple movement can be done after each workout, and any other day, even 7 times a week. Basic exercises we recommend that you take throughout the day.

We have examined the most effective exercises for slimming the abdomen and green on the waist, which can be supplemented by you, in the process of assimilation and acquisition of experience.

A collection of videos of exercises

In addition to our system of exercises, there are a lot of videos of the workouts. I have collected for you the most optimal and effective.

The first video is very detailed, covers our problem, presenting a fitness instructor and knows the subject. Some may think that her wide waist, but believe me, it's open access the execution of different exercises.

The second video is less detailed, but it will also be very useful if you decide to focus precisely in the home. The girl has a good figure and understandable explains it all.

To strengthen the results of the

We allow exercises for slimming the abdomen and the sides, along with diets give good short-term results. However, there are some nuances that can reinforce the effect of the practice of sports and to reduce the time-to-delivery results.

1. it is a good time for cardiovascular exercise — the morning before breakfast. For movements needs energy, which normally is taken from the menu of the day. In the morning your stomach is empty, and our body directly consumes the fat from the sides and the belly;
2. exercises for slimming the abdomen should be intense, with the increase of the heart rate. The pulse strength indicator. So, for example, for women older than 30 years and the resting heart rate of 65 beats per minute, a good pulse for slimming is 109 beats per minute, or 18 per 10 seconds. Calculate the optimal value of the pulse can be using the on-line calculator;
3. to lose weight it is necessary to sweat. If you are not sweating, it simply means that you do not modify and the exercise is not intensive: the meaning of this will not be;
4. exercises for slimming the abdomen should be performed with an empty stomach and do not drink this water. Strength or cardio training is normally accompanied by the consumption of large quantities of water, but not in this case. The water will be nasty to do gluglú in the stomach, diverting and not giving to be complete.
5. you miss the dinner, if you do it for the night. After training the metabolism and accelerates to unprecedented levels and, in this cooker burns everything that comes in the stomach. And if the stomach is empty, you consume the subcutaneous fat.

Exercises for slimming the abdomen and the sides

1. Classic and tested in a squatting position. Initial position – stand with the back straight and set hands on the waist. Feet on width of shoulders. It is necessary to crouch and extend your hands, after you return to the starting position. Follow the correct breathing – the inhalation crouch, the exhale – raise. The number of repetitions – 15.
2. The curvature. Starting position – lie on the ground, therefore, that the spine was to he secured. Bend the legs at the knees and bring the hands behind the head, so that the elbows are classified in different parts. Is required, to inspire to keep the sex of the head and the shoulder, exposing the chin upwards, and as if it was trying to pull out of them the surface of the roof. When it reaches the highest point as possible to stretch the waist area, and in 5 seconds, stop. After you exhale, and return to the starting position. It is necessary to perform 12 repetitions. With the help of the exercises well train the rectus muscles of the abdomen.
3. The charter of the feet in the air. Initial position–, I have to sit on the floor and take focus in hand, they inclined towards is a player. We must lift up standing together and not separating them, drawing in the air the numbers 0 to 9. Breathing is necessary slowly and deeply. Repeat the exercise 3 times, after periods of rest between each 30 seconds.
4. The tuk-tuk. Initial position – lying on a hard surface, stretch the legs and arms. It is necessary to lift the foot above the ground, to a height of 30 centimeters in the air and tap 3-5 times the feet of each other. Then slowly return to the starting position. Repeat the exercise 9 times.
5. The bike. Starting position – lie on the floor and bring the hands behind the head, its your castle. Elevate the legs at an angle of 30 degrees and you can begin to turn the so-called imaginary of the pedal. An approach that lasts a minute. It is necessary to perform several repetitions, with breaks of 2 minutes between them.
6. The exercise is performed with the help of the pillow. Initial position – lying on the back of the hand by pulling up. It is necessary to squeeze between the foot of the pillow, and along with it, drawing in the air circles, starting small and slowly get big. In the initial position of return in reverse order of large, small circles. You must draw a minimum of 30 turns.
7. Elevations. Initial position – lying on the floor bring the hands behind the head, elbows as you look in different directions, and bend the legs at the knees. The inhalation to raise the pelvis until the formation of a straight line with responsibilities. To the maximum height stop for a few seconds and stretch all the muscles. Then, exhale and, without hurry, return to the starting position. Perform 3 repetitions.

8. The fire of the candles. Initial position – lying on the back stretch the hand along the trunk. You have to lift the feet with the ground were perpendicular, and the cross in the air. The support should be done in the sugar arm. After three crosses, the breathing, keeping the legs stretched out. And then return to the initial position, first by lowering the pelvis, and the legs. The breathing should be correct – at the entrance of the elevation of the leg, and on the exhale return to the starting position. For beginners, an exercise very complex, so it will be enough with 5 repetitions, increasing the level of training, you can increase this number up to 15.
9. Roly-poly. Starting position – lie on your back and place the hands along the trunk. It is necessary to tilt the position of to convert to sitting down slowly, leaning forward until the fingers of the hand does not touch the stop. In the same way, do not be in a hurry, return to the starting position. The legs and shoulders during all the time of execution to remain straight. The breathing is repeated from the previous exercise lifting of the inspiration and down on expiration. News — Exercises For Slimming The Abdomen Of The Photo
10. Siren. Starting position – lie on your back, with open back of the head with the hands and knees. It is necessary to right foot pull through the left, and, raising a little bit the trunk, rotate to the right. 5 seconds to stretch all the muscles of the body and the breath. Then return to the initial position, and after 7 repetitions performed the same exercise to other side.
11. Tub ring. For practice you can acquire as a metal ring, like the hula-hoop, with different nozzles and a higher weight. The weight of the ring must be in the area of 1-2 kg If it is less, the effect does not appear, and if it is heavier, is to accompany the most important classes will be the appearance of hematomas and contusions on the sides. After the acquisition of the coat you can start your turn to the beginning of a clockwise and then against. There is a complete freedom of choice of the feet can be together or separated. The activity with a hoop will help you to forget those difficulties as flaccid, in the leather straps, and even cellulite. In addition, it will increase the flexibility and agility, improves the work of the vestibular apparatus.
12. The most simple exercise of static discharge, but no less effective. Initial position – everything. To perform exercises you can, even sitting at work. Is required, to inspire you to stretch all the muscles and drag the belly, making a pause in this position for 10 seconds. After breathing and relaxing. After a break of 30 seconds and repeat 10 times.

13. Exercise, cleaning all the excess from the lower part of the abdomen. Starting position – lie on your back with your arms extended by your feet, and make sure that the heel of the head of the scapula and the spine were glued to the ground, and the arms are connected behind the head. It is necessary to lift the left foot to form a 90-degree angle, to stretch the lower abdominal muscles and the join to the left of the right leg. Stop for a few seconds and return slowly to the starting position by lowering first the left and then the right leg. Repeat the exercise 20 times.

At this point in the network more than enough, videobook with training to burn fat in the abdomen. You can deal with it.

It is necessary to remember that before the complex of exercises for slimming the abdomen, always do a warm-up to warm up the muscles, if the exercise separate and is not included in the total of the structure. When you perform the same session, the warm-up takes place in the beginning, and there is no need for a do it before the most important classes for the stomach.

After the use of the above-mentioned exercises that you can perform at home without having to spend time and money in gyms, in a few weeks you will see the first results, which will be the reduction of the waist, the more fit the muscles and skin, superior and state of mind.

Enjoy each lived day and gives the other a radiant smile and the best atmosphere!