A set of exercises for weight loss in the abdomen and sides at home
Recommendations for home workouts
Make every effort to get rid of extra inches in the waist, on the sides and abdomen, is not enough. It is necessary to choose the most effective exercises for the abdomen and sides, as well as review your diet. With an integrated approach at home, you can get relief lines and a flat pumped belly in just 2-3 months, as in the photo in sports magazines.
First of all, regularity helps to get tightened forms. Therefore, if you want to get the maximum effect of losing weight in problem areas, perform a set of physical exercises regularly. In this exercise, you must start with a warm-up and cardio, then move on to stretching and complete the workout strength training.
For women and men there are special exercises from the abdomen and sides. Performing them, you can simultaneously stimulate fat burning and strengthen muscles, forming a beautiful relief from the problem area. This is the main difference between such exercises from the usual power loads and simple warm-ups.
It is not recommended to adhere to a rigid diet during weight loss of the sides and abdomen. It will be enough to reduce the consumption of fatty foods and fast food, salt, sugar, carbonated drinks, hot spices and flour. It is also appropriate to limit yourself from smoked and salted foods, as they can cause stagnant fluids in the body. It is strongly recommended to remove bad habits (alcohol, smoking).
At the same time, your diet can be diluted:
- fresh fruits and vegetables;
- cereals and cereals;
- low-fat meat (poultry, crawl).
Set of exercises
To get a flat stomach, thin waist and relief sides at home, we offer a special set of exercises. It is divided into two parts and is suitable for both women and men. It is recommended to perform these exercises every other day.
This part includes exercises aimed at removing as much as possible folds from the abdomen, excess fat, flabbiness as soon as possible.
Take the starting position - lying on your back. Hands looking up with palms plant for the head, but do not fasten them. The legs, meanwhile, are bent at the knees, leaving the feet shoulder-width apart, and the knees - joining. Making the exhale, it is necessary to lift the body, trying to touch the knees with the nose, inhaling - lower the body to the floor. Basic exercises for beginners require about 10 repetitions for women and 15 for men. For people with higher physical abilities, you can safely perform 20 times or more.
Such exercises help not only to pump up muscles and to make a flat stomach, but also to remove fat from the sides, which is why they are called “fat burning”. Starting position - lying on your back. Put palms down under the buttocks. Legs should be kept together and straight. We carry out “scissors”, raising the heels to a height of no more than 15 cm, and press our shoulders to the floor. It is necessary to perform these manipulations of 10 repetitions, increasing the number of visits to 3.
To perform the next lesson, you need to take a lying position on the floor, with straight legs and straight arms extended along the body. Exhaling, you should slowly raise up the pelvis, while trying to draw in the stomach. When you inhale, you can return to the starting position. In carrying out these manipulations, try to hold the pelvis at the top for 20-30 seconds and do 10 repetitions in 2 runs.
The following are simple and effective fat burning exercises that are designed for the sides. Performing them, you get a flat stomach and elastic relief sides. These classes are great for women and men. For home conditions - this is a great option to get in shape for 1-2 months.
Starting position - feet should be placed slightly wider than the line of shoulders, legs slightly bent at the knees, and arms should be held behind the head and closed with a “lock”. It is advisable to push the body forward a little.In this position, it is necessary to slowly make bends - first to the left, then to the right.
In order to achieve the most desirable effect of exercise and weight loss at home, you cannot do without it: take a lying position on the floor, put your hands behind your head and fasten them in the lock. Then you need to put the left heel on the right knee and lift the body, trying to touch the left elbow to the knee of the right leg. After that, you can return to the starting position and swap lower limbs in places.
These classes are fairly simple, but no less effective. And can be included in the complex of exercises that allow to remove the sides, for women and for men. Starting position - lying on the floor, feet shoulder-width apart, legs bent at the knees. Raise your arms, directing them straight up, and begin to stretch them alternately to the chandelier. Performing these manipulations it is necessary to ensure that the blades come off the floor.
Fat-burning workouts usually include exercises for slimming the abdomen and sides, which at home can be done as follows: take the starting position while lying on your back on the floor.Legs need to bend at the knees and slightly tighten the feet to the buttocks. Hands need to straighten and put exactly along the body. Perform twisting. To do this, we try to press the shoulders to the floor, and lower the knees first to the floor on the right side, then - on the left side.
We also suggest that you familiarize yourself with the video that will teach you how to remove the sides and sagging belly at home.
Additional methods for removing fat from problem areas
The basis of weight loss is not only exercise and proper nutrition. It is also an active lifestyle and the presence of daily sports loads. At home, you can organize additional classes. As a rule, these are not only simple, but also effective exercises for slimming the abdomen and sides:
- twist the hoop every day for 30-60 minutes;
- do shallow squats and bends;
- Jump rope every day for 5-30 minutes.
Of course, classes in the gym under the guidance of a personal trainer will be more effective. But if you use the exercises described above, subject to regular performance, at home for a few weeks you can make yourself a flat stomach, wasp waist and remove unattractive folds.