To lose weight, it is necessary not only to adhere to proper nutrition, but also to play sports.As you know, in the abdomen, the fat layer is formed quickly, and is burned more difficult than in other parts of the body.But persistent classes developed by fitness coaches will do their job.There are effective physical exercises for weight loss and sides.Only regular training will help to find beautiful forms and get rid of excess fat.
What muscles need to be pumped to get rid of fat on the stomach and hips?
If you know which muscle groups are located in a certain part of the body, it will be simple to develop a set of effective exercises for losing weight and sides.
Such muscles are located on the stomach and sides:
- External oblique- passes from the side surface of the rib to the abdomen, works with tilting and turns;
- Inner slanting- is located under the outer oblique muscle, takes part in corners, inclinations;
- The transverse is deep- passes from behind from the inside of the rib to the stomach, takes part in twisting;
- straight- Rides along the abdomen on both sides of the midline, contributes to the bend of the body forward.
General rules for all exercises
Despite who exactly will perform exercises for losing weight, abdomen, sides, hips or anything else - man, woman, girl, child or teenager - so that they are effective, you need to adhere to such general rules:
- Training must necessarily go on an empty stomach when the body is relatively long without energy nutrition.
- Physical.Exercises for losing weight of the abdomen and sides are not performed with dumbbells and other weighting agents, the load is carried out due to the movement of the body.
- If you have chosen simple and easy weight loss exercises, it is advisable to engage in daily, at the same time.
- Gradually, the number of repetitions from the set of exercises should be increased.
- Normally, after the lesson, a little fatigue is felt - simple and light home exercises for losing weight and sides also make the muscles work, which proves their effectiveness.
Note!It is enough to train 3-5 times a week, but daily classes will give more efficiency.The optimal number of movements for each exercise is 25-30.It is advisable to repeat them at least 3 times, taking small breaks for relaxation.
A complex of physical exercises for weight loss and sides
What are the most effective exercises for losing weight and sides?The complex consists of 10 physical exercises that are designed to perform a house, although for the first time you can take 3-5 exercises from the complex.They are simple and light, do not require the use of simulators, suitable for people without special physical training.To better understand the technique of execution, the scheme of their execution can be downloaded to the computer or watch video online.
Note!Fitness coaches recommend doing in the morning, which contributes not only to waning weights, but also by rapid awakening.
Before each training, it is recommended to carry out a small 5-minute warm-up.Its goal is to prepare muscles for upcoming loads.To perform a warm -up, you can use the simplest exercises, such as walking on the spot, inclinations, etc..
Basic rises
The exercise is performed as follows:
- Lie on your back, bend your legs in your knees, place your shoulders on your width.Hand your hands behind your head.
- Raise the pelvis, tearing it away from the floor, as high as possible, rising to socks.
- Linger for a few seconds and lower the pelvis to the floor.
Note!When performing this exercise, you do not need to raise your hands along with the pelvis.
"Scissors"
“Scissors” - one of the best exercises for weight loss not only of the abdomen and sides, as well as the legs:
- Lie on your back, stretch your hands along the body.
- Raise both legs so that they form with a floor of about 45 degrees.Place them at different levels (one above the other).
- Perform in the air of movement, like scissors.
"Lokot-kollo"
This exercise is performed as follows:
- Lie on your back, bend your legs in your knees.Hands behind the head, bent at the elbows.
- Alternately tighten the left and right elbow to the opposite knee.
The exercise can be performed until the muscles are tired.
Tilts
Such an exercise will help to quickly get rid of fat on the sides, but is also used for weight loss.It is performed standing:
- The legs are wider than the shoulders, the knees are bent.The body is half in the squat.Hands are closed behind the head, the back is straight.
- Stretching the muscles of the press and pulling his stomach inward, slowly to tilt the body to the left and right.
At first, the inclinations are performed slowly, but gradually the speed increases to the optimal level.
Simple exercises for weight loss of the abdomen and sides are presented above.Even the child will be easily mastered, not to mention an adult with a minimum level of physical training.
"Planck" and "half"
It is a little more difficult to perform the “bar” and “half of the bar”, although these exercises are quite effective and are used not only for weight loss of the abdomen and sides, but also to strengthen the back.From the pictures you can easily understand how to make them.
"Planning half"
To perform this exercise, you need to do the following:
- Stand on all fours in the pose of the "dog".The palms and knees rest against the floor.The gaze is directed down.
- Draw up the stomach and slowly lift the body, rounding the back.Linger for 30 seconds.
- Return to the starting position.
"Mobile bar"
Performing the exercise "Planck" is much harder than the "half bar."Despite the apparent simplicity, it is quite difficult to make it, since there is a large load on the back muscles.
- You need to stand in a regular "bar", resting on the floor and socks of the legs.The body is held straight, the back is flat.
- Raise the body up to the maximum possible height.Ideally, it turns out a hill, the top of which is the buttocks.
- Then return to its original position.
Note!A regular bar has high efficiency.According to experts, it is enough for beginners to survive in such a pose for only a few seconds, gradually increasing time.If during the classes there is pain in the back, it must be stopped immediately.
"Jogic" rotation
You can use the hulahup training process, which is also an excellent means for weight loss in the waist.When rotating, the hoop strengthens the abdominal muscles, removes fat on the sides, strengthens the press.As a result, the athlete acquires a slender and toned body without signs of cellulite.
The results of the studies have determined the 3 most effective exercises for losing weight of the abdomen and sides with a hoop.They can be performed separately or in one complex.
Note!Before studying exercises using a hoop, you need to learn how to twist it on the stomach in a standard way.
To rotate the hoop in this way, the following will be required:
- Take the starting position: standing evenly, legs together.
- Hands bent at the elbows are closed behind the head.
- Twist the hulahup, performing smooth circular pelvis.On the exhale, draw the stomach, on inspiration - relax the muscles of the press.
"Rotation of planets"
This method of rotation of the hoop is more complicated than the previous one.You will need to perform such a sequence of actions:
- Legs are shoulder -width apart, hands behind the head, but are not linked to the castle.
- Twist the hulahup, gradually turning the body around the axis in the direction of rotation of the hoop.
Rotation of a hoop with slopes
Only a physically hardy person can perform this exercise, since it requires zeal:
- The legs are shoulder -width apart, hands are closed into the lock, straight, in front of the chest.
- Bend one leg slightly in the knee, bending over the body and turning the body in this direction.Twist the hoop.
- Change the leg and rotate the hulahup again.
Breathing exercises for weight loss and abdomen
In addition to physical ones, breathing exercises for weight loss of the abdomen and sides are used, which can be performed even sitting.There are 2 types of technology: Bodyflex and Oxycise.
Bodyflex
The first technique is designed to enrich oxygen into places where you need to get rid of excess fat.To do this, you need to exhale with a deep breath, then a sharp exhalation takes place and breathing holds for 10 seconds.It is during the period of holding of breathing that it is recommended to perform some simple exercise.
Oxycise
Oxycise technique does not imply sharp exhaustions.They are replaced by short "pre-wides."It is necessary to take a deep breath, then make 3 small “do-the-head”, exhale deeply and perform “to-out” three times.Thanks to the Oxycise technique, oblique, abdominal abdominal muscles work.
Staying always slim is quite simple if you adhere to proper nutrition and combine it with physical exertion.Regular training will help get rid of fat deposits even on the stomach and sides.The waist will become thin, the stomach is tightened, and the press is solid.