Fitness coaches around the world are developing new exercises to reduce belly and side weight to keep women slim.Obesity has become a real problem for human beings and must be fought in full swing.Physical exercise combined with proper nutrition can be fast and stable for weight loss.
The most common causes of abdomen and sides
Often, the practice of lateral weight loss combined with diet will lead to good results.A sedentary lifestyle, irrational nutrition is the basis of obesity.Similarly, due to stress, lack of sleep or internal organ diseases, the stomach and sides are covered with fat.Exercise developed specifically for weight loss will help clear fat from the stomach.The most important thing is to be correct, execute them regularly.It is necessary to combine dietary nutrition for women to lose weight and side exercises.Otherwise, you won't be able to achieve the required harmony.
Best exercises for weight loss and side
Among many types of training, the best is effective exercises designed to relieve the abdomen and sides.It is they that thin the waist, form beautiful postures, and become a female figure.This type of complex is named by fitness coach Guy Gasper, the author of the methodology. 
The complex includes 10 special exercises to reduce weight on the stomach and sides.The class strengthens rectus and obliques in the abdomen and back muscles.The course on reducing the weight of the abdomen and sides from Gasper is very easy to perform and is even called the "dummy belly press".Most interestingly, this complex includes weight loss and side-gasper exercises:
- warm up.It is mandatory and takes only 4-5 minutes to help warm up the muscles and prevent stretching, injuries.
- Next is static exercises to lose weight on the abdomen and sides.
- Stretch.
Next, all exercises designed to lose the abdomen and sides with pictures will be examined in detail.
distortion
Various types of twists are included in the top five in abdominal and side weight loss.They allow you to exercise your abdominal muscles and create embossings.The most common choice for weight loss training is on the floor.It helps burn fat and presses up on the lower back with minimal load.Lying on the floor, legs on your knees bent.The hand is behind the head and the elbow is off to the side.Tighten the press and lift the strap smoothly from the floor to the pelvis.Slowly reach the source from the peak point.
Planck
The most effective exercise for losing weight at home is based on your own weight use.Planck is a universal training for a wide range of muscle groups.Not only does it reduce the weight on the abdomen and sides, it can also fundamentally change the character.Proceed as follows:
- The starting position is on the floor, the legs are parallel, the wrapped forearms on the floor and the elbows are just below the shoulders.Inhalation.
- Exhale: Install your feet on your toes.Support - on the toes, on the forearm.The back is not even deflected, the muscles of the legs, the abdomen, and the hips are in tension, and the feet are as close as possible to each other.
- When the muscles are too tense to feel them happily, they sink smoothly to the floor.
Reverse twist
These simple exercises effectively help with weight loss on the belly and sides of your home.Correctly, their execution is as follows:
- Start Position - Lying on the floor (stretch your hands straight).Legs - Knees are slightly bent.
- Lift your legs upwards and lift your lower back from the floor smoothly.
- Inspiration, slowly lower the bottom of your legs and back.Amplitude - shortened,
tilt
These protozoa content is suitable for weight loss on the abdomen and on the sides of the house.It's easier to execute them easily - enough to make your back evenly and tilt to one side with the desired amplitude.Meanwhile, one hand was on the belt and the other was thrown.To achieve good results, you need to do 100 or more exercises for each side.To enhance, you can be burdened in the form of dumbbells.
scalolas
Training to reduce weight on the abdomen and sides will be particularly effective, involving a wide range of muscle groups that regulate the entire body.It looks like this:
- IP: The key to shower.Straighten our hands, legs should shoulders - wide width.Rely on the palms and socks of the legs.Keep the body right without deflection.
- Inhale - Press the pressure, pulling one knee to the chest without tilting to the side and the back is straight.
- Exhale - Put your legs back without relaxing the media.Repeat the other leg.
Tilting twist
This type of exercise is effective for weight loss.The photos show how the oblique muscles in the abdomen are involved.Correct execution algorithm:
- Original position: Lying on the floor, with your legs bent on your knees, your hands crossed at the back of your head, and your feet pressed on the floor.One leg has ankle on the other.
- Inspiration, start lifting your body and lifting it up.The elbow of the left hand struggles to touch the opposite knee.Change the position of the legs and do it on the other side.
- Get off, but it's not over.Works with a brief amplitude on the tension of the oblique muscle.
distortion
This exercise makes the upper and lower abdominal muscles work.IP: Raise your legs.Meanwhile, on the parallel floor with the ankles lined, the knees are the same as the hands behind the pelvis and the head.Press nervously, stretching your knees and chest out, between each other, hips and shoulders falling off the floor.Repeat - 10 times.Relax and repeat 10 times.
Polanc turn
These complex exercises to lose weight and side photos will help you not only bring your waist, hips, legs.Bars with turns are performed according to the plan:
- IP-Classic Bar, Highlights - Socks on the Legs, Forearms.
- Inhale - Turn around, occupy the side rod position, resting on your right forearm and toe.
- Stretch your left leg and arm in the opposite direction.
- Bend your arms, legs, and pull your knees to your elbows.
- Dilute the limbs in different directions again.
- Return to the IP and repeat the other side.
Lunch turn
IP-At-Ate, the legs are located at a distance of 15-20 cm, moving horizontally in the lower ribs.Pull the stomach and straighten the back.We walked to the right, turning our left foot to the right.Meanwhile, the toes of the left leg look to the left.Extend to the lunge and straighten your right leg.Return to IP, repeat on the other side.
vacuum
It's a fun way to lose weight on the abdomen and sides.Usually, abdominal and side exercises develop the muscles of the press, while vacuum cleaners exert internal muscles and apertures.The exercise is carried out as follows: You need to stand upright, take a deep breath, then exhale and drag out of your stomach.Tighten the press, try tightening the navel to the vertebrae and underneath the ribs as much as possible.Repair position for 10-15 seconds, inhale slowly through the nose and weaken the muscles.Insert the diaphragm 2-3 times, repeat, and perform 3-4 methods.
Side attack
These training helps to tighten the hips, legs and tighten the beauty of the characters.To do this, you need to get up and stretch your feet wide.The back is straight, hands - on the chest, bent elbows, pressure tension.In exhale - a huge step to the left foot to the right corner of your knee.On exhale - Return to IP and repeat on the other side.
Strong legs and hips will help reduce your waist visually!
It is recommended to perform weight loss and side-by-side beginner exercises for fitness coaches to be combined with other types of loads used by other muscle groups.Therefore, muscles can be developed harmoniously and the characters become beautiful.
Steps and hip exercises at home
These simple exercises can even be started, but with regular courses, the results won't be long.
Squat down
Make sure to add exercises to lose weight and train your hips and legs at home.The most famous one is squatting.
IP: Stand, legs - shoulder width, socks are divorced.Knees aimed at the socks.Weight should be transferred to the heel and pressed to the floor.You must beat it slightly with a boat, but don't go around it.The mosque is straight and does not tilt forward.The knees are prohibited from being lifted from the lower point and diluted.At the beginning of the exercise - take a deep breath, and finally - exhale.
Length
The easiest training is the best exercise for weight loss because they are clear, do not require special skills and lead to fast results.Lung helps keep the whole number.Walk forward with your right foot, your toes a little inside.Move your left leg back to your toes.Hands - on belts, boxes and even.Bend your left leg and walk down until the right corner of your legs is formed.Exhale, push, return to IP, do it for the other side.
Bopi
At first glance, Berpi seems to be a simple exercise for weight loss, but you can work all your abdominal muscles, hips, hips carefully.It looks like this:
- From the standing position, squat down and place your palm on the floor.
- Complete the bar with a straightened hand and move both legs backwards.
- Tighten your legs to your hands.
- Stand up, jump high, with your hands on your head.
- No rest, repeat points 1-4.
running
Running is a classic way to lose weight and enhance health.First, you should walk quickly to warm your muscles.At the same time, develop a breathing strategy.Inhale - one step, exhale - three convenient steps.You can then add a rhythm to the running, quick run.This training should bring a comfortable feeling without shortness of breath and soreness.
Twins with legs
Hip summary is an effective exercise for weight loss and priesthood.IP can stand on the floor, lie on its side or stand on all four aspects.Get up smoothly and keep your support, you need to tighten your gluteal muscles and stretch your legs to the side as much as possible.
The burial bridge
This exercise is designed to lose weight on the abdomen and hips at home like many women in recognition of its effectiveness.IP-Lying on the knee-bending legs, feet tightly resting on the floor, along the arms of the body.On Inspiration - Squeeze the hips and lift the hips for 2 seconds, squeeze the hips a lot, exhale and return to IP.
A set of weight loss exercises for abdomen, sides and legs
To get rid of nasty fat deposition, it is necessary to properly form exercises to reduce the weight on the abdomen and sides.He must consider initial data on weight loss: its weight, possible health issues.Weight loss and weight loss gymnastics should be very reserved.This will help avoid injury to joints and ligaments.Belly and side weight loss exercises should be performed at least 3 times a week.Install the duration of exercise through your own health.The adaptation of the house to abdominal and lateral weight loss should not cause the intensification of chronic diseases.Make sure to start the course in a warm manner and end the stretch.
Within a week, you will practice weight loss at home for 3-4.5 hours.This means you will soon reach the desired body shape.After 30 days, weight loss and side exercise will become the usual way of life, and harmony and grace will replace lush forms.
How to speed up weight loss?
In order to lose weight as quickly as possible and exercise on the side of your home, it is necessary to supplement appropriate nutrition, aerobic exercise training, modern makeup procedures.Nutritionists recommend using pharmacies only in extreme cases to lose weight.The use of exercise nutrition will help lose weight faster without causing muscle mass and speeding up metabolism.
Build food
When losing weight, it is recommended to rest for 2 or 3 hours in small portions.It is important to have your last dinner 2 hours before your evening break.One day, try drinking about 2 liters of pure non-carbonated water.Pay attention to the list of useful products to summarize your diet.Minimize harmful foods or eliminate them completely.
Add aerobic exercise training
It is difficult to overestimate the importance of aerobic exercise training on abdominal weight loss.I recommend combining aerobic exercise with strength exercise for maximum burning effect.
Add sports nutrition
Various sports nutrition helps to tighten the body quickly and retain muscle mass.These products are classified according to their effects on the body:
- Heat agent;
- diuretics;
- Funds to reduce appetite;
- stop calories;
- Metabolic stimulants.
Fitness coaches recommend not replacing exercises on the abdomen and side to lose weight quickly, but instead use the synergy between these two resources.
in conclusion
If you decide to adjust the numbers, weight loss and side-side physical exercise will be the basic factors of your strategy.Other resources need to be connected with them - proper modern sports nutrition, aerobic training and most importantly - perseverance, confidence in their strength, good motivation.Once you combine all the factors, you will surely achieve your goals.