Effective exercises for weight loss and sides

There are several zones that are most difficult to correct with physical exercises. These include the stomach and sides. But for women, some exercises for weight loss have been developed precisely the abdomen and sides that can help defeat undesirable volumes even at home. It is important to train systematically and follow some rules.

Principles of training for weight loss of abdomen and sides

It is important to understand that for different people, exercises and the number of repetitions will vary. For those who have excess weight, cardio loads will be important first in order to get rid of an impressive layer of fat. In the first period, you should not lean on strength exercises and pump muscles.

In the first stages they will be good:

1. Walking at a fast pace.
2. Swimming.
3. Jumps on a skip, if there are no contraindications (obesity, problems with the spine).

Simultaneously with the cardio load, as soon as body weight has become close to the norm, you can connect strength exercises aimed at training the muscles of the press and back. In order to get the desired result - losing weight plus strengthening the abdominal muscles and sides, cardio and strength exercises should be combined. This is one of the principles of training. The second main point will be the regularity of classes. To achieve the result, it is important to train hard and not expect staggering results after a couple of weeks of classes. Each organism has its own time. If you eat sides and stomach for years, it is foolish to count on the fact that after a month of training the waist will become slim. The stomach and sides in almost everyone are the most complex areas that lose weight last. This must be understood and not give up, but to go persistently to the goal.

The next important point will be proper nutrition. Experienced nutritionists and fitness trainers say that food is in the first place with a desire for weight loss. But the elasticity and tightness of muscles is achieved only by physical activity. Therefore, it is important for women to combine the principles of proper, healthy nutrition and physical activity, including exercises for losing weight and sides at home or in the gym.

We will summarize. For the fastest and most persistent result in the process of losing weight and sides, women are important:

1. Combine cardio and strength exercises.
2. Track systematically and constantly.
3. Eat right.

4. Lead an active lifestyle.
5. Train at an average pace without weighting.
6. Engage at least 3-5 times a week.

Only if all the rules are observed together, a quick positive result is possible.

The start of training, warm -up

At home, as in the gym or in group classes, training should start with cardio and warm -up. At home, running in place, fast walking or jumping jumps will prepare you for training. Take up to this for 10-15 minutes.

After you need to knead the joints:

1. We knead the shoulder joints with rotation of the shoulders forward and backward.
2. Next, make the inclinations to the side. This warming exercise is aimed not only at the heating of the muscles, but also to the strengthening of them. The oblique muscles of the abdomen and the broadest back muscles are involved here, which form the thin line of the waist and the feminine bend of the back.
3. Mash your knees and ankle with rotation.
4. After a warm -up that is necessary even for training at home, we begin special exercises for losing weight and strengthening the abdominal muscles and sides for women.

A set of exercises with its own weight

Various planks are very effective in the fight against excess volumes on the stomach and sides. Classical version of the bar:

1. Starting position: on the floor, lean on the elbows and on the socks of the feet, spread your feet shoulder -width apart, connect the brushes in front of you, relax your neck.
2. The time spent in this position should be at least 30-60 seconds.
3. Perform the bar daily at 3 approaches.

The side bar is directed precisely at the lateral muscles of the press and back:

1. Starting position: lie on the left side, climb the left hand bent at the elbow, raise your right hand and get behind your head.
2. The duration of holding the bar is from 30 to 60 seconds.
3. Do the same in the other direction.

Planck with raising arms and legs:

1. The starting position is like a classic bar, only you need to rely not on the elbows, but on the hands.
2. Raise the left hand and right leg alternately, then the right hand and left leg.
3. Perform 20 lifts 3 approaches.

Opening bar:

1. Starting position as in the previous bar.
2. Raise, taking the right hand back, as if opening up. At the same time, the legs do not change the position, the feet are slightly bent.
3. Repeat 20 times 3 approaches.

Another effective exercise that is aimed at maintaining the shape of the abdomen, sides and other zones: push -ups:

1. It must be performed in the starting position, like a classic bar. Hands are placed on shoulder width, legs in the same position.
2. Next, bend your elbows and drop as low as possible to the floor.
3. Then we return to its original position.
4. Ideally, push -ups must be performed from the floor. But beginners are quite suitable for push -ups from the wall, from the table or chair, the sofa, from any surface and height at which you can start. Then cross the lower and lower, and then to the floor.

Lift exercises help to reduce volumes in the abdomen and sides:

1. Lie on the floor, on your back, arms behind your head or on the sides. Raise straight legs up and slow down slowly.
2. Scissors. Starting position, as in the previous exercise. Raise straight legs at a distance of 45 degrees from the floor, spread your legs to the sides and cross them.
3. Lie on your back, bend your knees, lean on your feet, place them shoulder -width apart.
4. Raise the ass up and get down.

Each of these exercises perform at an average pace of 3 approaches. In each approach, 15-20 repetitions.

The vacuum of the abdomen

A very effective and effective exercise when losing weight and sides for women, which can easily be done at home without any additional devices, is considered a vacuum of the abdomen. It is borrowed from oriental practices, gives a quick and good result. The exercise for the study of the inner abdominal muscles is calculated, which can be trained by any other exercise. It is they who will pull up the stomach and will hold it flat.

Basic rules for performing a vacuum of abdomen:

1. You need to do the exercise daily 1-3 times a day.
2. The first execution of the vacuum is in the morning on an empty stomach after visiting the toilet.
3. You can do this exercise after training and before bedtime.

We make a vacuum of the abdomen as follows:

1. Take the starting position.
2. Make a slow exhale.
3. Inhale your nose.
4. Exhale again slowly, completely freeing the lungs from the air.
5. Hold your breath, do not inhale.
6. Pull the maximum stomach into yourself. Try to pull the stomach completely from below to the chest.
7. Lying for a few seconds. At first it will be 3-5 seconds.
8. Let go of the stomach, inhale.

9. Take a break of 30-40 seconds and repeat.
10. It is necessary to perform 3-5 approaches.

The starting position for this exercise can be different:

1. Lying on the back, arms along the body or just below the hip joint on the legs.
2. Sitting, lowering his legs down or in the pose of the lotus.
3. Standing straight, palms putting on his feet at the base of the hip joint.
4. Standing, bending his legs at the knee a little and leaning on the hips. The back should be kept directly in any position.

Hoop for harmony of the waist

A hoop is a simple affordable sports projectile. Simple exercises with him will help to lose weight and find harmony of the abdomen and waist for women at home.

Everyone can twist the hoop at the waist. It is quite simple. It is important to twist it in both directions so that the result is uniform. First to the right, then the same amount of time to the left or vice versa.

The weight of the hoop matters:

1. For beginners who have not previously been engaged in any sports, a hoop weighing about 1 kg.
2. For those who had previously played sports, at least did exercises, irregularly, from time to time it is better to choose a hoop of 1. 3-1. 5 kg.
3. Those who lead an active lifestyle are engaged in physical education, fitness is regularly suitable for a hoop of 2. 3 kg.

Regular training with a hoop gives fairly quick results.

Disk "Grace" for weight loss of the abdomen and sides

Another sports projectile that many have at home is the grace disc. This is a flat double disk that needs to become legs, and perform rotation of the body at a fast pace to the left and right. Experts talk about the high efficiency of training on this disk.

In order to get rid of an undesirable volume on the stomach and sides, engaged on a disk, it is important to observe some rules:

1. Train at least 3. 5 times a week.
2. The duration of the training should be 30-40 minutes a day.
3. Perform the exercise correctly: at a fairly fast pace, perform rotation with the help of the abdominal muscles, holding hands in front of the chest.
4. In combination with proper nutrition, this type of training will be useful and will help to find beautiful forms of abdomen and waist.

Exercises with dumbbells or with any weighting

As a weight at home, you can use:

• small dumbbells;
• eggplants with water;
• Even packs of salt or sugar are 1 kg.

That is, everything that you will find at home of a suitable weight is that you can take in your hand. Do not take too heavy dumbbells, the weight should be minimal.

The exercises will be as follows:

1. The tilts of the case to the right and left. To do this, you need to stand in a foot position in the width of the shoulder, the hands with dumbbells are lowered on the sides. Next, lean alternately to the right, straighten, then to the left, straighten. The hands are lowered on the sides and do not change their position.
2. For the next exercise, you will need a bench or edge of the sofa. Remove your left knee and left hand on a bench or the edge of the sofa. The right hand from the dumbbells is lowered directly down at the level of the shoulder.
3. Raise your right hand, bending it at the elbow. Do the same on the other side, leaning on your right hand and knee and raising your left hand from dumbbells.
4. Take dumbbells in your hands, bend your elbows and connect the dumbbells in front of the chest. The legs are shoulder -width apart, buttocks and stomach are drawn. Turn the body to the left and right slowly in turn.

These exercises train the oblique muscles of the abdomen and back muscles well. They contribute to the fact that the sides will become more fit, folds will be removed. Perform exercises at an average pace. Choose the weight of dumbbells or any weighting agent, do not build up it.

Do 3 approaches to each exercise. In the approach, perform 15-20 times.

What should not be done when losing weight and sides

In order to lose weight in the abdomen and sides should not be done:

1. Any twisting. They give an increase in muscle mass and volume in the waist and abdomen.
2. Use large weight for exercises with dumbbells or weighting agents. The large weight of shells will contribute to the increase in muscle mass, which will visually increase the volume of the waist, abdomen and sides.
3. Neglect any physical activity. Any activity during the day will contribute to the achievement of the goal.
4. Lead a sedentary or inactive lifestyle.
5. Abuse carbohydrates, flour products. Only training will not bring the desired result if you eat incorrectly.

If you follow all the recommendations and prohibitions, then the effect of classes over problem areas will not be long in coming.

But for a persistent result, do not cancel the training as soon as you notice a decrease in volumes and the formation of beautiful feminine bends, continue in the same spirit and let the classes become the style of your life.

After training

After physical training and study of problematic HON, you can enhance the effect of massage or some more manipulations:

1. Massage of the abdomen and sides of the roller.
2. Wraps for 20 minutes of the abdomen by a dietary film with clay or aromatic oils.
3. Vacuum massage of the abdomen and sides by banks.
4. Massage method "dry brush". Rubbing and stroking on dry skin with a dry brush with natural pile are performed.

This is all that at home will help women achieve the best result when losing weight and sides after performing special exercises.