Exercises for weight loss of the abdomen and sides

Every girl dreams of a beautiful and slender figure.The most problematic zones are the abdomen and hips.Fat is deposited in these places.To eliminate the problem, a balanced diet is necessary and, of course, physical activity.Using complex exercises, you can achieve weight loss, tighten the muscles.The only condition is their regular and conscientious execution.

Rules for losing weight

There are several rules of proper weight loss.When they are observed, it is possible to achieve the burning of adipose tissue and fix the result.So, you can’t sit on a diet sharply.It is necessary to gradually replace unnecessary products and replace them with useful:

• Replace sausages with boiled meat, better chicken;
• sweets - dried fruits;
• cream - low -fat milk;
• Sweet cheese - natural cottage cheese;
• White bread is black or bread.

It is also worth:

• Refuse mayonnaise, especially with a high fat content.100 g of the product contains ¼ part of the necessary daily calories.You can replace home -made mayonnaise.
• Limit sugar use.Take the habit of drinking tea or coffee without sugar.It will be useful to refuse carbonated drinks.
• Completely abandon fried potatoes, chips, crackers, fast food.Potatoes in conjunction with fat increase its calorie content by 7 times.Sunnings “on the go” will not satisfy hunger, but they will lie in the stomach with excess calories.

Food should be chewed thoroughly, habitual portions are reduced.Within 1.5 months it will take 2-5 kg.To achieve the result, take it a rule:

• Before eating, eat raw vegetables.This is necessary for the proper operation of the intestines, maintaining microflora and partial filling of the stomach before meals.
• Through the entire day, drink water without gas in small portions.30 minutes before meals, drink a glass of water.
• Breakfast with cereals.They will not only satisfy hunger for a long time, launch the body after sleep, but also help prevent fat deposits.
• You can’t refuse dinner.It should be light, low -calorie.Before going to bed, drink half a glass of kefir.
• To go to bed no later than 22:00, the duration of sleep should be 7-8 hours.

And the most important rule is sports.It is worth signing up for fitness, move more.The simplest methods of movement:

• Walk as much as possible.If time allows, then part of the way to work on foot.
• If possible, abandon the elevator.
• In the evening, after work, to arrange runs 3-4 times a week.

These simple everyday loads will help strengthen the muscles of the buttocks and legs.Especially good are the upsurge climbing.You can even run on the stairs up and down.

Exercises for the abdomen and sides

To give the figure an attractive look, daily you need to devote 30 minutes of gymnastics and change the set of classes every 6 months.The fastest weight loss occurs in the second phase of the menstrual cycle.During this period, they give a lot of physical activity to the body.And always alternate the load on muscle groups.There are rules for weight loss at home:

• mandatory everyday classes;
• The drawn up plan, the use of lessons - on the Internet there is a fairly large selection on the Internet;
• a break between exercises no more than 30 seconds;
• 1 hour before charging and 2 hours after you can not eat food.

Execution Rules: General warm -up, execution, hitch

First of all, you need to start with a warm -up.This will help prepare muscles for the upcoming load, avoid injuries during the lesson.The warm-up lasts 7-10 minutes.Each exercise begins with the position of the legs on the width of the shoulder, hands - along the body:

• Tilts of the head to the right and left 20 times, then forward and backward.
• Raise your hands, stand on your socks, reach up and take the initial position, 15 times.
• Tilt of the case to the sides, 20 times.
• Tilt forward, trying to reach the fingers of the left hand of the fingers of the right leg, then change the hand.10 repetitions.
• Circular movements with hands, 20-25 times ahead and the same amount back.
• Squats with a flat back, 25-30 times.
• Running in place or jumping jumps for 3-4 minutes.

Between exercises take breaks of no more than 20-30 seconds.To obtain a flat abdomen, there is a whole range of exercises.The duration of training is at least 40 minutes.Each exercise is performed 15-20 times.

Exercises on the press

1. It is made on the floor or a special bench for swinging the press.Lie on a flat surface, bending your legs at the knees, clasp your hands into the lock behind your head.Make a body rise by 80-85 degrees.Inhale - lifting and fixing for 7 seconds.On exhalation, take the starting position.3 approach.
2. Lie on your back, knees bent, even hands are thrown behind the head.Produce a body as if folding.At the same time, arms and legs rise.Reach your feet with your hands on your feet and for 3-6 seconds to fix the position, then return to the initial position.3-4 approaches.
3. Lie on your back, arms along the body, pressed to the floor.Lift the legs 45 degrees.Fix the position for 5-7 seconds.
4. Exercise "Bicycle" is performed in 4 sets.Lie on your back, raise your legs at an angle of 45 degrees and alternately one or the other leg to the body.In this case, the elbows are reduced with the opposite knee.
5. This exercise can be performed right at the workplace or in front of the TV.On inspiration, draw in the stomach, hold the muscles for 8-12 seconds.On the exhale gradually relax.Repetition is 25-35 times.

General exercises for the abdomen

1. Tilts to the side.They are performed from the initial position: the legs are shoulder -width apart, the back is flat, the hands are extended along the body.For weighting in each hand, you can take on dumbbells.When the inclination is performed, the hand (from the side in which the tilt is made) with a weighting agent glides down the leg.It is performed 25 times in each direction of 4-5 approaches.
2. It will take a hula-hupe.The hoop spins at least 20 minutes.When exposed to abdominal muscles and subcutaneous fat, a deep massage occurs, which allows you to form a thin waist.Such a lesson is held daily.

Hip exercises

1. Running in place.At the same time, try to lift his knees high, the thigh should be perpendicular to the body.Perform within 2-3 minutes with a repetition 3-4 times.
2. Deep squats.The legs are wider than the shoulders, the feet parallel to each other, the back is straight.Try to sit on an invisible chair.The back at this time remains straight.Perform 25-30 times in 2 approaches.
3. Leg breeding is performed on the floor.Lie to one side, resting your elbow, legs extended.Raise the even leg as high as possible.Perform 25-4 approaches 25 times on each leg.
4. Skakakkikh jumps will help strengthen the muscles of the legs, buttocks and lower back.They are also good cardio load.Perform jumps for at least 5 minutes.

The most effective comprehensive exercises are:

1. Planck.It involves the muscles of the abdomen, back, buttocks, hips, shoulders.It is necessary to rely on the elbows and fingertips on the floor, the back is flat, the muscles should be tense.In this position, try to hold the body for 1 minute.With a break of 30 seconds, perform another 2-5 times.Performing the bar with alternate pulling the knees to the chest, you can achieve faster burning of adipose tissue.
2. Raising the entire body.The exercise pumps the muscles of the buttocks, abdomen, legs and hips, burns fat.Starting position: lying on the back, legs bent at the knees, hands are lowered.On inspiration, lift the pelvis, the shoulders remain tightly pressed to the floor.Fix the position for 5 seconds.

Respiratory exercises for weight loss of abdomen and sides

Rules for execution

Performing breathing gymnastics is an effective way to lose weight.Starting position: legs shoulder -width apart, palms to rest above the knees, the gaze is directed forward.

There are several basic options for performing breathing exercises:

• Breathe deeply.Exhale with his mouth, try to release as much oxygen as possible, making the lips with a tube.
• Inhale sharply through the nose, exhale with his mouth, while straining the press.
• On inspiration, tighten your lips, hold your breath.Tilt the head to the chest and as much as possible to drag the stomach, while counting from 1 to 8. Then gradually relax the muscles, exhale.

The following loads can also be used:

1. Lie on your back, bend your knees, relax.In inspiration, inflate the stomach.On the exhale, drag it, strain the press.Perform 15 times.
2. Lie on your back, extending your hands along the body.Breath is even 10-15 seconds.When taking a breath, draw a stomach and raise your legs 90 degrees.Holding your breath, pull up straight legs to the body, helping with your hands.You will exhale.Repeated 15 times.
3. Lie on your back, put your hands under the buttocks, straighten your legs.Breathe often for about 10 seconds, then raise your legs at an angle of 45 degrees and make the “scissors”.Repetition - 15 times.
4. With his back lean against the wall.When taking a breath, rest against the wall, strain the muscles of the abdomen.Repeat 10 times.
5. Sit on a chair, the back is flat.Making deep breaths and exhalations, strain the muscles of the abdomen.Repeat 20 times.

An effective complex for the abdomen and sides:

1. Lotus.Sit on the floor in a lotus position.The breath is slow, deep, soundless.The lesson lasts 5 minutes.Then 5 minutes of rest.After that, another 10 minutes of calm breathing, and thoughts are switched to the sounds of music.
2. Frog.Sit on the floor crossing your legs.Hands are bent, the elbows lie on their knees.One hand is clenched into a fist, and the second grabs it.Inhale and exhale alternately with his nose and mouth.It is performed within 15 minutes.
3. Wave.Lie your back to the floor, stretch your hands along the body, the legs are bent at the knees, the feet stand on the floor.The left hand lies with the palm on the chest, and the right one on the stomach.Inhaling, the chest rises, and the stomach is drawn.On the exhale - the opposite is true.Perform no more than 10 minutes.

We accelerate the result

To accelerate the result, you can use wraps.So:

• the skin will be cleansed;
• toxins and excess fluid will be removed;
• blood circulation will improve;
• will accelerate metabolism;
• Skin saturation with vitamins and minerals will occur;
• the elasticity and elasticity of the skin will increase;
• The "orange crust" will disappear.

Before wrapping, you need to take a bath and rub the skin well with a brush, you can use a scrub.Wipe with a soft towel.Punish the problem areas with the prepared mixture.In a spiral, turn around with a cling film.On top, put on a terry robe to create a greenhouse effect.In this state to be 50-60 minutes.Then wash off everything with warm water and apply a nutritious cream.The course consists of 15 procedures performed every other day.

Here are a few types:

• Honey wrap.Melt 3 tablespoons of honey in a water bath, bring to 36 degrees.Add orange and lemon essential oil for 2 drops.
• Wrap from green tea.3 tablespoons of green tea chop and pour hot water.Insist 2-3 minutes.Add 2 drops of orange oil.
• Chocolate wrap.250 g of cocoa pour 500 g of hot water.Let cool up to 40 degrees and apply to the skin.

Having viewed reviews, we can conclude that the class of classes is very effective.Those who observe the diet performs respiratory and physical gymnastics, undoubtedly, manage to drop extra pounds.

How to fix the achieved effect

Having achieved the goal of reducing weight and reducing volumes, you can not relax.It is necessary to further adhere to a balanced diet.Take the habit of walking and breathing as much chest as possible.And of course, do not forget about physical exertion.

Blitz-councils

It is worth consuming more cinnamon.It can be added to tea, kefir, meat, baked with apples.Cinnamon accelerates metabolism and the body can lose 1 kg in a month.
Sui consumption causes rapid saturation.And red pepper - eliminates the body of excess moisture, and the metabolism is accelerated by 25%.This will help to get rid of another 2 kg.