The deposition of fat in the thighs, waist and abdomen is the most common problem of women and men with metabolic disorders and a tendency to excess weight. To begin the fight against excess fat tissue on the abdomen and flanks first you will have to start to eat healthy and perform fat burning exercises that contribute to the "eviction" of extra pounds.
Immediately it is important to understand that to lose weight in a specific part of the body, the body simply can not. Usually excess fat goes from the top down: first the person loses weight, then his chest, then slowly goes the extra arms, belly, waist, thighs, buttocks and calves. That is why to lose weight point, you will have to do exercises to load on the body, and the rock press for weight loss belly, as do the endless slopes to the sides, a common mistake dieters beginners: even if they manage these exercises to tone the muscle m, which slightly increase in volume, a legacy layer of fat will remain in place, resulting in a stomach and a waist will only get bigger. Therefore, to remove deposits on the sides and stomach need a comprehensive exercises for weight loss.
In order to lose weight around the waist, hips and abdomen, need to train three to four times a week. Trainer for quick weight loss are advised to regularly adjust the program to take to gradually increase difficulty of exercises. So the body will not get used to horizontal loads, and thus will not adapt to the conditions and to stop the process of weight loss.
Exercises for the sides and belly at home
An obligatory element of any workout is the warm-up, it should start any set of exercises for weight loss both men and women. That workout warms up the joints and preparing soft connection to the load, insuring against injury during exercise. You can then begin to exercise to work out the volume of the sides and belly. They often contain a standard set of movements for which you will need only a Mat and your own weight. You can also buy a large exercise ball that will help to do exercises to lose weight in the press and sides maintaining a balance. Here is perfect:
- twisting,
- plank on elbows and palms,
- pulling up of the legs,
- Mahi.
To combine a few of these simple exercises to burning fat will be even more effective. Repeat the exercise for weight loss belly and sides is necessary without fanaticism and excessive overloads, train carefully, working through each m lang. Approximately 12 to 15 repetitions of one exercise for 2-3 sets suitable for weight loss women and from 18 to 20 times for 3 sets is ideal for losing weight men. Vary these numbers depending on the previous level of training is losing weight and other individual indicators.
Effective exercises for women
Effective exercises for slimming the abdomen and back to women in the home is a set of simple movements that can make any woman without special training, tools and money. To perform this workout for slimming the abdomen and back three times a week, but if you want more. The main thing is to devote sufficient hours to relax the muscles.
- Twisting the upper body
Lying on back bend knees, put feet to floor, hands start behind your head, elbows dissolve in the parties. Extend your elbows to your knees, straining mild muscles and keeps. Head and neck are not tense and do not pull with your hands. Gaze directed at the ceiling. Don't forget about deep breathing and constant muscle tension during exercise for weight loss.
- Twisting the whole body
Lying stretched out at full length factory arms behind his head. Slowly curl the upper and lower parts of the body, simultaneously combining shoulders and knees on weight. Return to the starting position on the floor, repeat the exercise for slimming the sides and belly.
- Plank on straight arms
Direct body on four limbs need to keep as long as possible. The pelvis can not lower or raise too high on head, back, buttocks and calves should form a straight line. The longer hang on in this position — the faster the fat burns. Each time the hour in the bar should be increased for quick weight loss.
- Leg raises on weight
Returning to the Mat in a lying down position to lock the hands under the buttocks, and effortlessly raise the straight leg 90 degrees. The more times we repeat, the faster the connection to appear the first results of weight loss.
- Leg lift on the side
Lie on your side so that the foot pressed to the floor and torso were in one line. Rely on elbow, other hand put in front of him. Raise the leg 90 degrees. Exercise for weight loss need to perform effortlessly, feel the work of the abdomen, waist, buttocks, and not to forget to breathe deeply. After 15 risers fall on the other side and repeat the exercise on another part of the body.
- Shoulder bridge on foot under the direct corner
Effective exercises to combat fat from prone position. Bend the knees under the direct corner, conveniently abut shoulders and feet to the floor, hands lie along the body. Raise the hip and back so that from the knees to the chest line tilted straight. The maximum strain soft the abdominal muscles keeps the first, do 10 cycles of breathing, m thou fall back, and repeat the exercise 3-4 times for a quick weight loss.
- Scissors
Drop the bent knees, lying on your back. Not in a hurry, the breathing, the maximum number of times.
- Stretching the hands to the feet
Effective exercises for burning fat, training the oblique muscles of the abdomen and treatment slim waist. Lying on back put feet to the floor, knees bent. Hands along the body lying on the floor. Alternately curl one side of the body, extend your hand to the right foot as deep as possible, then straighten up and reach left hand to toes of the left foot. Works waist, back and arms. The neck is not straining can. Breathe deeply, move gently and feel during exercise, working the abdominal and dorsal soft ties — a sure sign of weight loss.
A set of exercises for men
Men exercise for weight loss belly and sides must be chosen with a view to work all muscle groups. The bigger the muscle is strained, the faster you consume energy and body fat reserves are burned, including belly and flanks. Men, like women, without proper nutrition and avoiding harmful habits the results can be expected. Remove fat from the sides and belly have a comprehensive work — training and diet.
Repeat the exercise for weight loss men need 20-25 times the average pace, of approaches can be 3-4, depending on the physical training. To do for fast result is better through the day, and to combine these workouts with running, Cycling, walking with obstacles and other types of cardio.
Which exercise to choose the man to get rid of a round belly and sides stick out?
- Twisting straight with knees bent
Extend your elbows to bent with the weight his knees in the supine position;
- Twisting on an inclined surface
On a flat bench completely straight body on the exhale, extend your elbows up;
- Push-UPS with high leg lifts
Widely place hands on floor, straight legs raised on a chair or bed. Do presses at an angle, the torso straight and assembled, it is very important for quick weight loss;
- Pull the dumbbells standing in the slope
Legs apart slightly wider than shoulder width bend at right angles. Hands with dumbbells raise from the thighs to the chest narrow grip, elbows pinned to the waist. Do not rush and carefully bend the elbows in order not to pull muscles. With this exercise for weight loss tense the abdomen and buttocks, do not forget about breathing techniques;
- Lunges with dumbbells press forward
Starting position will make standing straight, hold a dumbbell reverse grip in the hands, thighs, do a lunge with one foot forward, bend the leg under the direct corner, straight arms, press the dumbbells up to eye level. Return to starting position, repeat the exercise for weight loss 15-20 times on each leg;
- Pulling up the legs and under the direct angle on the bars
Rested in the hands on the bar, raise the body, curl the ascent of the lower part of the body under the direct corner, working through abdominal muscles;
- Plank on hands with pulling up the knee
Do the standard plank on straight arms and alternately pulled up to his chest every knee on the weight. This load is perfect for weight loss;
- Plank with dumbbells
A standard exercise on straight arms is complicated by the dumbbells in the hands which rested the palm. Without bending the back and legs rested on three points and in turn start each elbow for the belt tension in the hands and the press. Exercises are very effective for weight loss in the abdominal area and the sides, if you do it slowly and steadily.
Best exercises for beginners
How fast a week lose weight in the area of the sides and belly? Questions are particularly relevant during summer, when the rest of the sea is inevitably approaching, and the sides and belly will inevitably grow. The lightning round with body fat on the belly and sides it is better to find a balanced mono-diet and special physical exercises that help to lose weight quickly. Outset that we can talk about weight loss it for a few pounds in the short-term to lose weight for months in this mode is strictly prohibited.
Physical activity should not be limited to pumping abs and buttocks, in such a short time it is better to act comprehensively. For example, Jogging in the morning, night — swimming, and afternoon is better to devote a small 50-minute training on all muscle groups, to disperse the heart to rapid fat loss belly and flanks. The main rule of weight loss: do not eat two hours before and after training.
Best exercises for beginners for the discharge of excess from the sides of the waist, stomach:
- Crunches on a gym m balls or carpet
Classic twisting described above, but exercises can be modified for quick weight loss if you have a fitball. Lie back on ball with legs bent at direct angle, rested his feet on the floor — it is our only support in this exercise. Hands and put the elbows for the head start and reach up them, keeping the balance and feeling the muscles of the abdomen;
- Exercise "Table"
Be in the posture of "Table" with straight arms and bent under the direct corner. The head is not raised above the body. From knees to shoulders the body should be in one line. Then alternate lifting each leg over the body;
- Plank with jumping full height
Be in the bar on straight arms, pick up under first one foot, then the other, stand on straight legs, completely straight, jump up with your hands, bend again, straighten one leg, be in the bar. Repeat this effective exercises for slimming the abdomen and back 10 times for each leg;
- Lunges with dumbbells presses up
Standing smoothly raise the hands with dumbbells to the level of the temples, elbows tight. Do the forward lunge and press dumbbell equal arms above your head. Be in its original position, bend elbows and do a lunge on the other leg lifting dumbbells up. For weight loss and muscles of the abdomen to the right trying to perform effortlessly;
- Side plank with lift his free hand up
Lie on your side, top leg is pinned to the base, in the side bar with emphasis on the elbow straight and one leg. His free hand lifted straight up, keeping the bar soft straining oblique muscles of the abdomen and tightening the waist so that it does not bend. Breathe evenly and hold for 20 seconds, then change direction and stretch the other side of the torso strap for uniform weight loss sides;
- Plank with leg swings to the side
Become a regular in the bar, relying on bent under the direct angle of the elbows. Alternately raise each leg attach myself to the side, and again be on the bar. Work all the major soft connection to pull the stomach and hips.
How to remove fat after childbirth
How to remove fat from your abdomen and back after childbirth? First of all, young moms need to monitor the health of the pits and mood — proper nutrition, good sleep and good spirits — axis first assistants in rapid weight loss after birth. But rounded sides and belly young mothers do not resolve, there needs to be effective exercises for girls after giving birth for weight loss and toning of muscles.
It is believed that exercise with doctor's permission you can start about a month after natural birth, if the mother before delivery led quite an active lifestyle. To remove the belly and flanks are less mobile mothers can begin a month and a half after giving birth. Undergoing caesarean section will have to wait until the first exercise to lose weight about 2.5 months after surgery.
"Vacuum" in the early stages you need to do lying down on a firm surface, preferably in the morning on an empty stomach, even before the first glass of water. To do "Vacuum" correctly, you need to bend your knees and raise arms out to the side. Then take a deep breath and to exhale all the air that has accumulated in the abdominal cavity, straining all the soft muscles of the abdomen during exhalation detention. On a deep exhale, the chest should open, and the stomach as bi catch up to her. Don't rush, pay attention to each phrase Yaga belly when the voltage on the exhale. Repeat the exercise 10-15 times. The deeper and longer the movement, the faster the young mother will be able to lose weight.
With a more active set of exercises for weight loss after delivery should be allocated to the same movements that will be suitable for all women to reduce fat on the abdomen and flanks:
- twisting on the floor;
- lifts hips while lying;
- climbs straight legs lying on the back;
- climbs straight down on the sides;
- ViDi all sorts of straps;
- squats against the wall.
Don't forget about breathing techniques, exhale when you need to strain the soft muscles of the abdomen, hips, keeps, and first results weight loss will definitely be felt.