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

The stomach is a problem area, fat in which millions of men and women constantly fight.Even if it were possible to achieve significant weight loss in this area, the result must be stored constantly.But it happens that the problem of abdomen and sides is born suddenly - you will not have time to look back as the waist grows, and your favorite clothes stop to sit properly.Exercises come to the rescue in such situations.

Causes of abdominal overweight and sides

Stomach fat formation is not only an aesthetic problem, but also a dangerous health condition.All this is due to the internal organs that, with abdominal overweight, are covered with a layer of fat and cease to perform the functions.

Widespread reasons include weight gain:

• Violation of attitude is a common problem between those who move a little and lead a lifestyle sitting in front of a monitor or TV;
• A deterioration in metabolism, slowed fats - a person eats while he is accustomed, but his body is no longer able to process such a quantity of food at the entrance;
• Incorrect nutrition - a person is fond of fast food and food filled with preservatives and chemistry;
• Pregnancy - in women, as a result of keeping a baby and childbirth, stomach fat and sides is deposited, after which it is problematic to direct it;
• Stress fat - forms if a person is constantly nervous and anxious.

If the weight travels quickly, it causes sagging and stretching of the skin, which is why it loses elasticity.With any sharp fluctuation in body weight, you should undergo diagnostics by a specialist.

Special fat burning techniques

At home, to remove the abdomen and sides, you must follow certain rules.

Only an integrated approach to problem solving will deliver the following results:

• Different types of loads: cardio, strength, static.To burn fat and improve muscle tone, you need to combine different types of exercises.Ideally, a high quality exercise looks like this: 15-20 minutes cardio, the same number of complex exercises for all muscles, 15-20 minutes in the problem area.It is very important to practice on foot, sitting, stretched - using all available methods.
• Stay in the lesson program and don't miss it.At first they train for 15-20 minutes, gradually increasing this time.To effectively burn fat, you should exercise for at least 30 minutes 3 times a week.This applies to complexes that include the stomach and sides.
• Perform heat and stretch.Before exercise, the muscles should be heated, and the same is done with the joints.After the classes, start the complex alignment.
• Use of sports equipment.Don't be afraid to use dumbbells, phytballs and weights in your exercise.

There are widespread recommendations for the use of sauna belts and caught film to activate fat burning.However, they provoke overheating of the body, and their benefits are small.The thermal effect significantly increases the load on the heart.

Following the rules when doing regular exercises to lose weight in the abdomen and sides at home - standing, sitting, stretched - is an essential condition to achieve results.If you exercise wrongly, rarely, without respecting concomitant requirements, fat will accumulate or remain in place.

A plan for effective classes

For the maximum result, combine the following types of load:

• Cardio within 15-20 minutes, different types of exercises are performed according to the scheme: 30 seconds work, 30 seconds rest, then 45 seconds, 15 seconds rest.This is called about cardio, 3-4 such circles with 1-2 minutes vacation between them are carried out for learning.
• Exercises in a lying position + standing.This is divided into 12 minutes.Do 8-10 different exercises with repetition of 15-20 times and holidays for 10-20 seconds.After each 4, the exercises rest for another minute.
• Stomach exercises + grass.Perform up to 12 minutes in the total account.The complex includes up to 10 abdominal exercises.

To increase the intensity of the classes as well as the time of their implementation, you need gradually.If you immediately try to make 2-3 approaches of 15-20 repetitions, you can get a damage to the abdominal, muscle and internal organs.

Types of cardio exercises for the abdomen and sides

Cardio burns a large number of calories, accelerates metabolism and strengthens muscles.They are performed only in the interval mode to exclude the overvoltage.

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

• Running with a high lifting knee in place;
• Imitation of wide -legged boxing movements;
• "Butterfly" jump - the wings and legs in the air are spread to the sides;
• Walking to the grass - from the accent position on the wrist, they are raised in socks on the hands and back;
• Horizontal jogging - scene, like a chalkboard, hands slightly forward, on the other hand bent their legs to the chest;
• "Crab" exercise - with accent on the arms and legs of the stomach up in different directions;
• Raise your knees on your chest with raised hands.

You can also jump from the ribbon, including sides and up.Once the cardio begins to perform effective gymnastics for weight loss and sides at home.

Complex of winding exercises

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

• Direct rotation.Lying on your back, the knees bend.The lower part of the back is strictly pressed on the floor.By raising the upper body press and shoulder blade, it lies forward with their hands, touching the knees.
• The oblique mess.The exercise is performed, lying on the back.The shoulder blades rise from the press muscles, parallel to the turn to the left, then return to the lie and repeat the same, distorting to the right.
• The opposite mess.Lying on the back, arranging hands along the body, bending the knees and raising their feet up.The lower back should be pressed on the floor.The pelvis is chopped into extraction and try to get behind the head so that the stomach touches the buttocks.The first time this may not work, you should not be diligent.
• Twisting with leg lifts.Perform the exercise from the starting position to the back.The ankle is parallel to the floor.When tense, the legs rise up, as is the upper arm, forming a V.

Eachdo Exercise is repeated at least 5-7 times in the initial phase, gradually increasing the number of repetitions to 15-20.The main thing is to do everything slowly and carefully to avoid damage.

Performing crunches is the most effective way to burn fat in the stomach and sides at home.Unlike abdominal pumping, these techniques include deeper ones - oblique and transverse abdominal muscles.Without working, fat will accumulate over the muscles.

Other effective exercises

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

• Tilts left and right.A very simple exercise with which you can start gymnastics.Feet with shoulder width away, again straight.There is a wrist in his hands.Slope left and right with desired amplitude.It is gradually increased.Exercise can also be enlarged: bend forward and backwards, perform body rolls.
• climberTake the stretched position, the arms slightly forward compared to the shoulders.Feet on the fingers width away.The body is strictly arranged.As you inhale, tense your ABS, tighten the left knee, holding your back straight.As you draw, move your leg back.Then repeat with the right foot.At first the exercise is slowly, then the intensity and speed increase.
• Lunch with curves.On the feet the legs are placed 15-20 cm, place the hands on the ribs.The stomach is pulled and the back is directed, they deviate to the right with the left leg, the case rotates there and the left toe to the left.They attack sideways, adjusting the right foot.
• bikeThere are several opportunities for this exercise.They start like this: lying on the back, the legs are bent at right angles.Hands behind your head.Fident the left foot in the chest, then the right, imitating the bike movements.Gradually, intensity and amplitude increase.
• Superman.An interesting exercise, which is performed, lying in the stomach.They bend in Doha, raising their arms and legs, trying to stay in this position for 10-15 seconds.After little practices, they bring the time to 1 minute.

Each of these exercises is first performed in 1-2 approaches with 7-10 repetitions.Then you can bring the number of repetitions to 20-30, and access to 4-5 times.

The tape execution technique

Static exercise is effective, but it is very difficult to perform.Will require practice to master it.At first, you can hold the bar for no more than 15-30 seconds.Gradually, the time has increased to 4-5 minutes.Profi are able to stay in the bar for up to 10 minutes.

Planck execution technique:

1. Hands strictly placed under the shoulders, leaning on elbows.
2. The legs are slightly stretched, stay in the socks.
3. You need to make sure your back and legs form a continuous straight line.
4. You can perform the board separately from other exercises, increasing time by 5 seconds each week.

You need to switch to heavy boards, such as the side boards, only after a long drill.When regular charging is easy, you can connect other options.

Side strip in dynamics

A very effective but quite complex exercise:

1. Lie on your right side, bend your arm on the elbow and rest on it.
2. The legs are run, the side should rest against the floor so that the feet are at an angle of 60 degrees with respect to the surface.
3. The left hand is in the hip, the lower back is right.
4. Take out, raise the pelvis and keep the back and abdomen tense for 3-5 seconds, return to IP.

20 repetitions are also enough for an experienced athlete to get a great result.

How to increase the effectiveness of classes

For the exercise to lose weight on your stomach and home sides to be really effective, it must be combined with the style of the right life.It includes much more than regular exercises.

Proper food

Diet is the main state of fat burning.Is inseparable from physical activity and proper exercise.

A balanced diet for weight loss includes the following principles:

• refusing fast food, flour, cakes and semi -finished products;
• Increased protein part in the body - animals and plants;
• an increase in a portion of fresh and thermally treated vegetables;
• regular use of fruits, nuts, herbs;
• Including useful fats - prefixed vegetable oils.

To lose weight, you need to eat.But this food should not be wrong.Steam, mature dishes, maximum vegetable fiber and minimum animal fats - the basis of the exact diet, which gives the result.

Massage to increase the efficiency

You have to fight fat deposits not only at the power level.Vacuum or massage can be very effective, as well as professional techniques that can be ordered by a massage.They go to the procedures in courses - from 10 to 20 sessions with rest.

High Activity Daily

To lose weight, you have to move.It is not necessary to get involved in endless exercises - you can walk, run, often walk to work, shops.Active rest is preferable to extend in front of the TV.But this habit in yourself must be developed.

Loss of weight in the stomach and sides lasts from 2 to 6 months - it is precisely for such a period that you can achieve important results.But it is important to consider that you will need to change your lifestyle.Otherwise, all pounds and centimeters will return even faster than they left.