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

The stomach is a problematic zone on which the fat is on which millions and women are constantly fighting.Even if significant weight loss in this area was possible, the result should be maintained constantly.But it happens that the problem of the abdomen and the sides suddenly arises - you will not have time to step back because the waist grows and your favorite clothes stop as it should.Exercises come to rescue in such situations.

Causes of obesity to the abdomen and sides

The formation of fat on the abdomen is not only an aesthetic problem but also a dangerous health condition.All of this is due to internal organs, which, with obesity in the abdomen, are covered with a layer of fat and stops functioning.

Widespread causes include weight gain:

• Positive disruption is a common problem among those who move a little and lead to a seductive lifestyle in front of a monitor or TV;
• The deterioration of metabolism, slow down fats - a person eats as it is used, but his body can no longer process such incoming foods;
• Incorrect Nutrition - People love to eat fast food and food that is full of preservatives and chemistry;
• Pregnancy - fat in women, baby and childbirth, fat is deposited on the stomach and sides, after which it is problematic to manage;
• Stress fat - It is created if a person is constantly nervous and anxious.

If the weight goes fast, it causes the skin to rob and stretch, so it loses elasticity.With sharp fluctuations in body weight, you need to make a diagnosis from a specialist.

Special equipment for burning fats

At home, to get rid of the belly and sides, you need to follow certain rules.

Only an integrated approach to solve the problem will give you the following results:

• 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 exercise looks like this: 15-20 minutes cardio, the same number of complex exercises for all muscles, 15-20 minutes on the problem area.Exercise, sitting, sitting, using all available methods is very important.
• Follow the lesson program and don't miss it.At first they are training for 15-20 minutes, gradually growing this time.To effectively burn the fat, you should exercise 3 times a week for at least 30 minutes.This applies to complexes that include stomach and sides.
• Perform warming and stretching.Before training, the muscles should be warmed and the same is done with the joints.After classes, start stretching hard.
• Use of sports equipment.Do not be afraid to use dumbbells, fitsbols and weights in your exercise.

There are wide recommendations for the use of sauna belts and film films to activate fat burning.However, they cause the body to overlap and their benefits are small.The thermal effect significantly increases the load on the heart.

By following the rules, when you regularly do exercises to lose weight in the abdomen and sides - stand, sit, lying - a necessary condition for achieving results.If you are incorrectly trained, rarely, without the accompanying requirements, fat will accumulate or stay in place.

An effective class plan

For maximum results, combine the following types of load:

• Cardio.For 15-20 minutes, different types of exercises are performed according to the scheme: 30 seconds to work, 30 seconds rest, then 45 seconds, 15 seconds rest.This is called a cardio circle, 3-4 such circles, which have a vacation for 1-2 minutes, including the lesson.
• Exercises to lie + stand.It is allocated up to 12 minutes.Make 8-10 different exercises 15-20 times repeated and leave for 10-20 seconds.After every 4, the exercises rest for another minute.
• Exercises on the stomach + strip.Perform up to 12 minutes with a total score.The complex includes up to 10 abdominal exercise.

To increase the intensity of the classes, as well as the time to implement them, you need to gradually.If you are immediately trying to get 2-3 approaches of 15-20 repetitions, you can get damage to the abdomen, muscles and internal organs.

Cardio exercises types for belly and sides

Cardio burns a large amount of calories, accelerates metabolism and strengthens muscles.They are carried out only in the interval mode to exclude overdose.

For the abdomen, the most effective warm -up consists of the following loads:

• Running high crane elbows;
• Imitation of wide legs in boxing movements;
• Jump "Butterfly" - arms and feet extend to the sides in the air;
• Walking in the bar - from the position of the wrist, they are socks and hands and back;
• Horizontal Running - Staging, like a plank, his hands slightly forward, in turn he wrapped his legs on his chest;
• Exercise "Crab" - accent on the stomach arms and feet in different directions;
• The elbows were wrapped around his chest with his hands.

You can also jump from the bar, including the sides and above.After cardio, start performing effective gymnastics at home weight loss and pages.

Running Complex of Exercise

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

• Direct deviation.Lying on his back, kneeling.Lower the back strictly press the floor.The press raise the upper body and shoulder blades, moving forward, touching his knees.
• Oblique twisting.Exercise is done, lying on the back.The shoulder blades grow by press muscles, parallel to the left, then return to the lies and repeat the same thing, the right deviation.
• Opposite deviation.He lay on his back, his hands straight, his knees raised and his legs raised.The lower back should be caught on the floor.The pelvis is removed and try to back down so that the stomach touches the hips.For the first time it may not work, you should not be diligent.
• Crane of legs.Perform the exercise from the original position to the back.Ankles parallel to the floor.With tension, the legs rise high, like the upper part of the torso, the letter v.

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

The most effective way to turn over is to burn fat on the stomach and the home sides.Unlike changing the press, these methods use deeper abdominal and transverse muscles.Without their study, fat will accumulate on the muscles.

Other effective exercises

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

• Tilts left and right.A very simple exercise with which you can start gymnastics.The legs are removed from the shoulder width, evenly holding the back.In the hands - dumbbells.They are tilted to the left and to the right with the desired amplitude.Gradually increased.Also, the exercise can be expanded: leaning back and forth, performing rotations with the body.
• Scalols.Focus on, slightly forward compared to your shoulders.Feet on the shoulder width of the sock.The case is strictly corrected.During inspiration, the press is tense, the left knee is cut, and it is directly backwards.On the removal, the leg leans back.Then repeat the right foot.First, the exercises are done slowly, then increasing the intensity and speed.
• Lungs with fate.Stand, distribute legs 15-20 cm away, place your hands on your ribs.The stomach is cut and the back is straightened, the left leg deviation to the right, the body is turned there, and the left side of the left leg to the left.Shoot on the side, straighten your right leg.
• Bicycle.There are several variations of this exercise.Start like this: Stand on your back, bent your feet at right angles.Hands in your head.Bring your left leg to the chest, then to the right, imitate the movements on the bicycle.Gradually increases the intensity and amplitude.
• Superman.An interesting exercise that is performed on your stomach.On Doha, they pay, run weapons and legs, try for 10-15 seconds of this position.After small practice, increase the time to 1 minute.

Each of these exercises is performed first in 1-2 sets of 7-10.Then you can increase the number of repetitions to 20-30 and approximately 4-5 times.

Fitzer technique

Static exercise is effective but very difficult.This will take practice to master it.Initially, you can hold the plank for no more than 15-30 seconds.Gradually increase the time to 4-5 minutes.Pros can be a plank for up to 10 minutes.

Fitzer Technique:

1. The hands are strongly placed under the shoulders, resting on the elbows.
2. They spread slightly on their feet and stand on their fingers.
3. You need to make sure that your backs and feet create a continuous straight line.
4. You can make a plank independently of other exercises, growing for 5 seconds every week.

You have to switch to heavy plank shapes, such as lateral paths, only after a long exercise.When regular charging is easy, you can connect other options.

Side bar in dynamics

Very effective but quite difficult exercise:

1. Sit on your right side, attach the arm to the elbow and lean on it.
2. The legs are straightened, the side should rest from the floor so that the legs are 60 degrees Compared to the surface.
3. The left hand is on the thigh, the lower back is straight.
4. Remove, raise the pelvis and hold the back and abdominal muscles for 3-5 seconds, return to IP.

20 repetitions are enough even for an experienced athlete to get excellent results.

How to increase the efficiency of classes

In order for the exercise to lose weight and the parties at home to be really effective, it must be united with the right lifestyle.It covers much more than regular exercise.

A proper meal

Diet is the main condition of fat burning.This is inseparable from physical activity and proper exercise.

A balanced diet for weight loss includes the following principles:

• Rejection of fast food, flour, sweets and semi -coated products;
• Increased protein share in the body - animal and plant;
• Growth of fresh and thermally treated vegetable pieces;
• Regular use of fruit, nuts, herbs;
• Involvement of useful fats - unrefined vegetable oils.

To lose weight, you have to eat.But this food should not be wrong.Steam, baked dishes, minimal amount of vegetable fiber and animal fats - the basis of the right diet that gives the result.

Massage to enhance efficiency

You have to fight fat deposits not only at the level of energy.A vacuum or can be very effective, as well as a professional technique that can be ordered from massage.They go to course procedures - from 10 to 20 sessions.

High daily activities

To lose weight, you need to move on.It is not necessary to get involved in the exercises endlessly - you can walk, run, often go to work, shops.Active vacation is preferable to lie in front of the TV.But in itself, this habit must develop.

Weight loss in the stomach and sides lasts from 2 to 6 months - it is during this period that you can achieve significant results.But it is important to keep in mind that you will have to change your lifestyle.Otherwise, all kilograms and centimeters will return even faster than they left.