How to remove the stomach and sides at home: the most effective exercises

The abdomen is a problem area where millions of men and women are constantly struggling with fat.Even if you have achieved significant weight loss in this area, the result must be maintained constantly.But it also happens that the problem with your abdomen and sides will occur suddenly - before you understand it, your waist circumference grows and your favorite clothes no longer fit in properly.The exercises come to the rescue in such situations.

Causes of obesity in the abdomen and sides

The formation of fat in the abdomen is not only an aesthetic problem, but also a dangerous condition in terms of health.All this is related to internal organs, which are covered with a layer of fat with abdominal obesity and cease to perform functions.

The common reasons for weight gain include:

• Poor posture is a common problem among those who move a little and lead a sedentary lifestyle in front of a monitor or television;
• deterioration of metabolism, slow breakdown of fat - a person feeds as usual, but his body is no longer able to process such an amount of incoming food;
• Unhealthy diet - a person is addicted to fast food and food full of preservatives and chemicals;
• Pregnancy - in women, as a result of carrying a baby and childbirth, fat is deposited on the stomach and sides, after which it is problematic to remove it;
• Stress fat - is formed if a person is constantly nervous and worried.

If your weight changes quickly, it causes the skin to sag and stretch, which causes it to lose its elasticity.If there are sudden fluctuations in body weight, you should be diagnosed by a specialist.

Special Fat Burning Techniques

At home, in order to remove the stomach and sides, it is necessary to follow certain rules.

Only an integrated approach to solve the problem will give the result:

• Different types of loads: cardio, power, static.To burn fat and improve muscle tone, you need to combine different types of exercise.Ideally, high quality training looks like this: 15-20 minutes of cardio, the same number of complex exercises for all muscles, 15-20 minutes to the problem area.It is very important to do standing, to sit, to lie - to use all the available methods.
• Stick to the hours program, don't miss out on.First they train for 15-20 minutes, gradually increasing this time.For effective fat burning you should be included in at least 30 minutes 3 times a week.This applies to the complexes in which the stomach and the sides participate.
• Heat and stretch.Before training, the muscles must be heated, the same is done with the joints.After the hours, they begin to exhaust stretching.
• Use of sports shells.Don't be afraid to attract dumbbells, fitball, weights for your workout.

Recommendations for the use of sauna belts and the food film to activate fat burning are widespread.However, they cause the body to overheat and the benefits of them are small.The thermal effect significantly increases the load on the heart.

Following the rules with regular weight loss exercises and sides at home - standing, sitting, lying - an integral condition for achieving the result.If you are wrong, rarely, without observing the accompanying requirements, fat will accumulate or continue in place.

Effective Lesson Plan

For maximum results, combine the following types of load:

• Cardio.For 15-20 minutes, perform different types of exercises according to the following scheme: 30 seconds work, 30 seconds rest, then 45 seconds work, 15 seconds rest.This is called a cardio circle;3-4 such circles are performed at a session with 1-2 minutes of rest between them.
• Lying exercises + standing.It will take up to 12 minutes.Do 8-10 different exercises with reps 15-20 times and rest for 10-20 seconds.After every 4 exercises, rest for another minute.
• Abdominal exercises + board.Complete a total of 12 minutes.The complex includes up to 10 abdominal exercises.

You need to gradually increase the intensity of your exercises as well as the time you spend by doing them.If you immediately try to do 2-3 sets of 15-20 reps, you can contour in the abdomen, muscles and internal organs.

Types of cardio exercises for the abdomen and sides

Cardio burns a huge amount of calories, accelerates your metabolism and strengthens your muscles.They are performed only in interval mode to avoid overvoltage.

For the abdomen, the most effective heating consists of the following loads:

• Running with high knees on the spot;
• Imitation of boxing movements with wide legs;
• The butterfly jumps - the arms and legs spread sideways in the air;
• Walking in a board - from a position with an emphasis on the wrists, they rise with the fingers and back;
• Horizontal running - staging, such as a board, arms a little forward, in turn bent his legs to the chest;
• Crabs exercise - with an emphasis on the arms and legs of the stomach up in different directions;
• Lift your knees to your chest with your arms raised.

You can also perform jumping from the bar, including to the sides and up.After cardio, start doing effective gymnastics for weight loss and sides at home.

A complex of twisting exercises

Without this physical activity, it is impossible to achieve a beautiful belly and burn fat:

• Direct twisting.Lying on their back, bending their knees.The lower back is strictly pressed against the floor.Lifting the upper body and shoulder blades, stretch forward with your hands, touching their knees.
• Tilted twisting.The exercise is performed, lying on the back.The shoulder blades are lifted from the muscles of the press, parallel to the twist on the left, then return to a supine position and repeat the same thing, twisting to the right.
• Back twisting.Lying on the back, straightening your hands on your body, bending your knees and lifting your legs up.The lower back should be pressed onto the floor.The pelvis is detached in exhalation and tries to get behind the head so that the stomach touches the hips.The first time it may not work, you should not be jealous.
• Twist with lifting legs.Do exercises from the original back position.The ankles are parallel to the floor.With tension, the legs are lifted up, like the top of the torso, forming the letter V.

Each exercise is repeated at least 5-7 times at the initial stage, gradually bringing the number of repetitions to 15-20.The main thing is to do everything slowly and carefully so that there is no injury.

The performance of twisting is the most effective way to burn fat on the stomach and on the side at home.Unlike the swinging of the press, these methods use deeper - sloping and transverse muscles of the abdominal cavity.Without their examination, fat will accumulate on the muscles.

Other effective exercises

There are many effective techniques for burning fat on the stomach and on the side:

• Tilt left and right.A very simple exercise that you can start gymnastics.The legs are shoulder width, the back is held evenly.In the hands - dumbbells.They are tilted left and right with the desired amplitude.It gradually increases.Also, the exercise can be extended: lean back and forth, perform rotations with the body.
• Skalolas.Take the accent, lying down, with your hands a little forward to the shoulders.Legs of the width of shoulder width distance.The case is strictly upright.The inspiration is tense, the left knee is pulled, while keeping a straight back.The exhalation is removed back.Then repeat with your right leg.First, the exercise is performed slowly, then the intensity and speed increase.
• Um with turns.Standing the legs are placed 15-20 cm, place their hands on the ribs.The stomach is pulled out and the back stands up, they deviate to the right with the left leg, the case rotates there, and the left leg finger on the left.They attack from the side, straightening the right leg.
• A motor.There are several options for this exercise.They start this way: lying on their backs, the legs are bent at right angles.Hands behind your head.They leaned the left leg to the chest, then the right, imitating bicycle movements.The intensity and amplitude gradually increase.
• Superman.An interesting exercise that is performed lies on the stomach.They bend in Doha, raising their arms and legs, trying to stay in this position for 10-15 seconds.After a while, they carry up to 1 minute.

Each of these exercises is performed first in 1-2 approaches of 7-10 reps.You can then bring the number of repetitions to 20-30 and approaches up to 4-5 times.

The technique of implementing the tape

Static exercise is effective but very difficult to perform.This will require practice to master it.At first you can keep the bar no longer than 15-30 seconds.Gradually the weather increases to 4-5 minutes.Profi are able to stay at the bar for up to 10 minutes.

PLANKK implementation technique:

1. Hands placed strictly under the shoulders lean on the elbows.
2. The legs are slightly extended, standing on socks.
3. It is necessary to ensure that the back and legs form a continuous straight line.
4. You can perform the bar separately from other exercises, increasing the time by 5 seconds each week.

To switch to severe bar shapes, for example, should only be after long training.When the usual charging is easy to give, you can connect other options.

Sidebar in dynamics

Very effective but quite complicated exercise:

1. Lie on the right, bend your hand in your elbow and lean on it.
2. The legs are upright, aside should rest on the floor so that the legs are at an angle of 60 degrees to the surface.
3. The left hand is on the thigh, the lower back is straight.
4. Exhale, tear the pelvis, and hold the muscles on the back and press for 3-5 second tension, return to IP.

There are enough 20 reps even for an experienced athlete to get an excellent result.

How to increase the effectiveness of classes

In order to charge for weight loss and sides at home, in order to be really effective, it must be combined with the right lifestyle.It includes much more than regular exercise.

Proper nutrition

The diet is the basic condition for fat burning.It is inseparable by physical activity and proper exercise.

The following principles are included in the rational weight loss diet:

• Fast food rejection, flour, sweets and midfield products;
• Increasing the share of protein in the body - animals and plants;
• Increasing some of the fresh and thermally treated vegetables;
• regular use of fruits, nuts, herbs;
• The inclusion of healthy fats - unrefined vegetable oils.

To lose weight, you must eat.But this food should not be wrong.Steam, roasted dishes, maximum vegetable fiber and minimum animal fat - the basis of the right diet that gives the result.

Massage to increase efficiency

You need to fight fat deposits not only at the power level.Vacuum or can massage is very effective, as well as professional techniques that can be ordered by a massage therapist.They go to the procedures in courses - from 10 to 20 sessions with rest.

High -day activity

To lose weight, you need to move.You do not need to do exercise endlessly - you can walk, run, often go to work, shops.Active vacation is preferable to lying in front of the TV.But this habit must develop in itself.

Weight loss in the stomach and the sides lasts from 2 to 6 months - it is for such a period that you can achieve significant results.But it is important to think that you will need to change your lifestyle.Otherwise, all pounds and centimeters will return even faster than they leave.