The deposits of the fat layer in the thighs, waist and abdomen are the most common problem of women and men with metabolic disorders and a predisposition to excess weight.To start the fight against excess adipose tissue on the stomach and sides, primarily We'll have to start eating correctly and perform a complex of fat -burning exercises that contribute to the “driving” of extra pounds.
It is immediately important to understand that the body simply does not know how to lose weight in a certain part of the body.Usually, excess fat goes from top to bottom: first the face loses weight, then the chest, after which the superfluous on the arms, stomach, waist, hips, buttocks and calves slowly leaves.Exactly Therefore, in order to lose excess weight, you will have to do exercises for loading on the whole body, and download the press for losing weight, as well as make endless inclinations to the sides - A typical mistake of losing weight beginners: Even if it is possible to bring muscles into tone with these exercises, which will slightly increase in volume, the old layer of fat will remain in the same place, as a result of which the stomach and waist will only become larger.Therefore, it is necessary to remove deposits on the sides and abdomen with complex exercises for weight loss.
Not in the last place in the weight loss of the abdomen and sides is rational nutrition - that is, a regime without harmful foods, but also without severe restrictions.When losing weight, food should be balanced, maintain the correct level of metabolism in the body, give strength to regular training and everyday classes. Eating during weight loss is most effective only two hours before training, and no later than two hours after.So the body will be restored by burning fat deposits in the most problematic zones - waist, hips, abdomen.
For losing weight, cardio loading are extremely effective with light power exercises that will quickly bring the abdominal muscles into the tone and help the body get rid of excess fat. Aerobic exercises, cycling, jogging in the morning or evenings, swimming, exercises with a rope - All this will help to disperse the heart muscle as soon as possible and configure the body to speedy weight loss, including in problem areas, like a abdomen or sides.
In order to lose weight in the area of the waist, sides and abdomen, you need to train three to four times a week.Coach For quick weight loss, they are advised to regularly adjust the classes for a gradual increase in the complexity of training.So the body will not get used to the same loads, which means it will not adapt to the conditions and stop the process of losing weight.
Exercises for sides and abdomen at home
An obligatory element of any training is Warm -up, it should start any complexes of exercises for weight loss for both men and women.It is the warm -up that heats the joints and prepares the muscles for loads, insureing from possible injuries when performing exercises.Then you can start exercises to study the volume of sides and abdomen.Most often they include a standard set of movements, for which only a rug and their own weight will be needed.You can also purchase a large gymnastic ball that will help to do weight loss in the press and sides with the preservation of the balance.They are excellent here:
- twisting,
- Planks on the elbows and palms,
- tightening the legs,
- Twins.
Combining several types of these simple exercises for burning fat will be even more effective. Repeat exercises for losing weight and sides without fanaticism and excessive overloads, we train thoughtfully, working out every muscle.Approximately 12-15 repetitions of one exercise on 2-3 approaches are suitable for weight loss for women, and 18-20 times 3 approaches are ideal for losing weight men.These figures vary depending on the preliminary level of preparation of losing weight and other individual indicators.
Effective exercises for women
Effective exercises for losing weight and sides for women at home are a set of simple movements that any woman can do without special training, devices and cash costs. You can perform this training program for losing weight and sides three times a week, and if desired and more often.The main thing is to devote enough time to relax muscles.
- Twisting the upper body
Lying on the back we bend our legs at the knees, resting our feet on the floor, turn our hands behind the head, spread the elbows to the sides.We pull our elbows to the knees, straining the muscles of the press and back.We do not strain the neck and head and do not pull our hands.The gaze is directed to the ceiling.Do not forget about deep breathing and constant muscle tension when performing a weight loss exercise.
- Twisting on the whole body
Extending to the full height, we put our hands behind the head.Slowly we grind the lower and upper parts of the body, while connecting the shoulders and knees on weight.We return to the starting position on the floor, repeat the exercise for weight loss of the sides and abdomen.
- "Bicycle" or twisting with a knee touching the opposite elbow
We twist the lower and upper parts of the body, alternately touching the right elbow of the left knee, at the same time we take the left elbow back, and pull the right leg in front of us on weight.We straighten up lying without lowering the legs to the floor, we repeat the exercise for weight loss to another part of the body.
- Pulling bent legs to the chest
Another effective exercise for losing weight and hips in a lying position.The upper body is relaxed, the hands are divorced and tightly pressed to the floor with the palms.We pull our knees to the chest, then stretch out on the floor.The muscles during training should be in tension all the time.
- Starting on straight hands
A straight body on the four limbs must be kept as long as possible.The pelvis cannot be lowered or lifted too high: head, back, buttocks and caviar should form a straight line.The longer you last in this position, the faster the fat is burned.Each time in the bar must be increased for speedy weight loss.
- Lifting
Returning to the rug in a lying position, fix your hands under the buttocks, and without a hurry to raise straight legs 90 degrees.The more times we repeat, the sooner the first results of weight loss will appear.
- Lifting on the side
We lie down on the side so that the leg pressed to the floor and body are in the same line.We lean on the elbow, put the other hand in front of us.Raise the leg 90 degrees.Exercise for weight loss should be performed without haste, feel the work of the abdomen, waist, buttocks, and not forget to breathe deeply.After 15 lifts, we lie down on the other side and repeat the exercise on the other part of the body.
- Shoulder bridge on the leg at right angles
Effective exercise to combat the fat layer from a lying position.We bend our knees at a right angle, we conveniently rest your shoulders and feet on the floor, our hands lie along the body.Raise the hips and back so that from knees to the chest the line under the slope is a straight line.We strain the muscles of the abdomen and back as much as possible, make 10 breathing cycles, gently lower on your back, and repeat the exercise 3-4 times for speedy weight loss.
- Scissors
We lower the bent knees to the sides on the back.We are not in a hurry, the breath is calm, the maximum number of times.
- Pulling the hands to the footsteps
Effective exercise for burning fat, hardening the oblique muscles of the abdomen and studying a thin waist.Lying on the back we rest on the floor, the knees are bent.Hands along the body lie on the floor.We alternately twist the body with one side of the body, stretch our right hand to the right leg as deep as possible, then straighten up, and stretch our left hand to the fingers of the left leg.The waist, back and arms are working.You can’t strain your neck.We breathe deeply, move carefully and feel how the abdominal and dorsal muscles work during the exercise - a sure sign of losing weight.
A set of exercises for men
Men exercises for losing weight sides and abdomen need to be selected with an eye to work of all muscle groups. The more muscles strain, the faster the energy of the body is spent and fat reserves are burned, including on the stomach and sides. Men, like women, should not wait for the results without proper nutrition and abandoning bad habits.It is necessary to remove fat from the sides and abdomen with comprehensive work - training and power mode.
Repeat the exercises for weight loss for a man needs 20-25 times at the average pace, approaches can be 3-4, depending on physical preparation.It is better to engage in speedy result every other day, and combine these training with running, cycling, walking with obstacles and other types of cardio loads.
What exercises to choose a man to get rid of a round abdomen and protruding sides?
- Twisting straight, with bent knees
We stretch our elbows to the knees bent on weight in a lying position;
- Twisting on an inclined surface
On the inclined bench completely straightening the body on exhalation, we stretch up the elbows up;
- Pushing from the floor with a high lifting
We widely place our hands on the floor, raise straight legs to a chair or bed.We make benches under the slope, the body is straight and assembled, this is extremely important for speedy weight loss;
- Dumbbellings of dumbbells standing in inclination
After spreading the legs slightly wider than the shoulders we bend at an even angle.Hands with dumbbells raise a narrow grip from the hips to the chest, the elbows are pressed to the waist.We do not hasten and carefully bend the elbows so as not to pull the muscles of the hands.In this case, the exercise for weight loss we strain the stomach and buttocks, do not forget about the technique of breathing;
- Lunges with bench press forward
We take the starting position standing evenly, we hold the dumbbells in the opposite grip in the hands at the level of the hips, take a lunge with one foot forward, bend the leg at a right angle, press the dumbbells with straight hands to the level of the eyes.We return to the starting position, repeat the exercise for weight loss 15-20 times on each leg;
- Pulling the legs at right angles on the bars
We rest on the horizontal bar, raise the body, twist in the rise of the lower body at a right angle, work due to the abdominal muscles;
- Planck on the palms with a knee pulling
We make a standard bar on straight hands and alternately pull each knee on weight to the chest.This load is perfect for weight loss;
- Planck with dumbbells
The standard straight hand exercise is complicated by dumbbells in the hands, on which the palms are rested. Without bending your back and legs, we rest on three points and alternately start each elbow behind the belt with tension in the hands and press.The exercise is extremely effective for weight loss in the abdomen and sides, if you do it slowly and confidently.
The best exercises for beginners
How to lose weight in the area of sides and abdomen in a week?The question is especially relevant in the summer, when the rest at sea is inevitably approaching, and the sides and stomach grow inevitably. For a blitz-round with fat deposits on the stomach and sides, it is better to choose a balanced monodote and a special complex of physical exerciseswho will quickly help lose weight.Immediately make a reservation that we can talk about weight loss for several kilograms in a short time, it is strictly prohibited for months in this mode.
Physical activity should not be limited to pumping the press and buttocks, in such a short time it is better to act comprehensively.For example, in the morning to run, in the evening-swimming, and after the eating time it is better to devote a small 50-minute training for all muscle groups to To disperse the heart for the speedy burning of fat on the stomach and sides.The main rule of losing weight: is not two hours before and after training.
The best exercises for beginners to dump excess from the sides, waist, abdomen:
- Twisting on a gymnastic ball or carpet
Classic twisting are described above, but the exercises can be modified for speedy weight loss, if there is a fitball at hand.We lie with your back on the ball, the legs are bent at right angles, we rest on the floor - this is our only support in this exercise.Hands with diluted elbows we put on the back of the head and stretch up them, holding balance and feeling the work of the abdominal muscles;
- Exercise "table"
We become a “table” in straight arms and legs bent at right angles.We do not raise our heads above the body.From the knees to the shoulders, the body should be in the same line.Then alternate the rise of each leg above the body;
- Full -length jump
We get into the bar on straight hands, pick up one leg under us first, then the other, get on straight legs, straighten up, jump up with his hands, lean again, straighten one leg, become in the bar.We repeat this effective exercise for losing weight and sides 10 times for each leg;
- Lunges with bench presses up
Standing smoothly, raise our hands with dumbbells to the level of the temples, the elbows are compressed.We take a lunge forward and click the dumbbells on even hands above your head.We stand in the starting position, bend our hands at the elbows, and take a lunge to the other leg, raising the dumbbells up.For weight loss and study of the abdominal muscles, we try to perform the exercise without haste;
- Side bar with lifting free hand up
We lie down on the side, the upper leg is pressed to the supporting, we become in the side bar with an emphasis on a straight elbow and one leg.We raise the free hand exactly up, hold the bar strain the oblique muscles of the abdomen and pulling the waist so that it does not bend.We breathe evenly and hold for 20 seconds, then change the side and strain the other side of the torso the bar for uniform weight loss of the sides;
- Planck with swings of the legs to the sides
We become in a regular bar, based on the elbow bent at right angles.We alternately raise each leg, take it away from us, and again become in the bar.All the most important muscles work to pull up the abdomen and hips.
How to remove fat after childbirth
How to remove fat from abdomen and sides after childbirth?First of all, young mothers should monitor health and mood - proper nutrition, strong sleep and vigor of the spirit - these are the first assistants in early weight loss after childbirth.But young mothers will not eliminate the rounded sides and stomach, here you need effective exercises for girls after childbirth for weight loss and tonic muscle.
It is believed that zanimated sports with the approval of a doctor can start about a month after a natural birth, if mommy led a fairly active lifestyle before giving birth.It will be possible to start cleaning the stomach and sides with less mobile women in labor after a month and a half after childbirth.Having suffered a cesarean section, you will have to wait until the first exercises for weight loss for about 2.5 months after surgery.
Professionals advise Young mothers start physical exertion with the regular performance of the “vacuum” exercise In order to remove the accumulated fat deposits from the abdomen and sides.This breathing gymnastics from yoga will help strengthen the weakened and stretched abdominal muscles from the inside, which is the first step towards weight loss.With the right breathing technique, the front abdominal wall gradually comes into tone, intra -abdominal pressure normalizes and the volume of the abdominal cavity decreases significantly.
The “vacuum” in the first stages must be done lying on a solid surface, preferably in the morning, on an empty stomach, even to the first glass of water. To make a “vacuum” correctly, you need to bend your knees and spread your arms to the sides.Then you need to take a deep breath and exhale the whole air accumulated in the abdominal cavity, straining all the abdominal muscles precisely during the detention of exhalation.On a deep exhalation, the chest should be opened, and the stomach is, as it were, pulled under it.Do not rush, pay attention to each abdominal muscle when you exhale.Repeat the exercise 10-15 times.The deeper and longer the movements, the sooner the young mother will be able to lose weight.
From a more active set of weight loss exercises after childbirth, it is necessary to highlight The same movements that are suitable for all women to reduce the volume of fat on the stomach and sides:
- twisting on the floor;
- lifts of the hips lying;
- lifting straight legs lying on the back;
- lifting straight legs lying on the sides;
- All kinds of types of planks;
- Squats against the wall.
Do not forget about the technique of breathing, when at exhalations you need to strain the muscles of the abdomen, hips, backs, and the first results of losing weight will certainly make themselves felt.