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

The stomach is a problem area, with fats that millions of men and women constantly struggle with.Even if it was possible to achieve significant weight loss in this area, the result must be maintained constantly.But it happens that the problem of the abdomen and sides arises suddenly: you will not have time to look back, as the waist grows and your favorite clothes stop sitting as it should.Exercises come to the rescue in such situations.

Causes of obesity of the abdomen and sides

The formation of fat on the stomach is not only an aesthetic problem, but also a dangerous state in terms of health.All this is due to the internal organs which, with abdominal obesity, are covered with a layer of fat and cease to perform functions.

The diffused motifs include weight gain:

• Violation of posture is a common problem among those who move little and lead a sedentary lifestyle in front of a monitor or TV;
• A deterioration of the metabolism has slowed off fats: a person eats as he is used to, but his body is no longer able to develop such a quantity of food coming;
• Incorrect nutrition: a person loves fast food and food full of preservatives and chemistry;
• Pregnancy - in women, due to the scope of a child and childbirth, fat on the stomach and sides is deposited, after which it is problematic to guide him;
• Stress Fat - It is formed if a person is constantly nervous and worried.

If the weight rides quickly, it causes sagging and stretching of the skin, which is why it loses elasticity.With any acute fluctuations in body weight, it is necessary to undergo diagnostics from a specialist.

Special fat burning techniques

At home, to eliminate the belly and hips, it is necessary to follow some rules.

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

• Different types of loads: cardio, strength, static.To burn fat and improve muscle tone, it is necessary to combine different types of exercise.Ideally, a high quality training is thus presented: 15-20 minutes of cardio, the same number of complex exercises for all muscles, 15-20 minutes on the problematic area.It is very important to practice standing, sitting, lying down, using all available methods.
• Stick to the lesson plan and don't miss it.Initially they train for 15-20 minutes, gradually increasing this time.To burn fat effectively, you need to exercise for at least 30 minutes 3 times a week.This applies to complexes involving the stomach and hips.
• Perform warm-up and stretching.Before training you need to warm up your muscles and the same goes for your joints.After class, complex stretching begins.
• Use of sports equipment.Don't be afraid to use dumbbells, fitballs and weights during training.

There are widespread recommendations for using sauna belts and cling film to activate fat burning.However, they cause the body to overheat and their benefits are small.The thermal effect significantly increases the load on the heart.

Following the rules when performing exercises regularly to lose weight in the abdomen and hips at home - standing, sitting, lying down - is an essential condition for obtaining results.If you train incorrectly, rarely, without respecting the accompanying requirements, fat will accumulate or remain in its place.

A plan for effective lessons

For maximum results, combine the following load types:

• Cardio.Within 15-20 minutes, several types of exercises are performed according to the scheme: 30 seconds of work, 30 seconds of rest, then 45 seconds of work, 15 seconds of rest.This is called Cardio Circle, 3-4 such circles with a 1-2 minute holiday between them are performed for the lesson.
• Exercises in a liar position + standing.This is assigned to 12 minutes.Do 8-10 different exercises with repetitions of 15-20 times and a holiday for 10-20 seconds.After every 4, exercise rest for another minute.
• Exercises on the stomach + bar.Perform up to 12 minutes in the total account.The complex includes up to 10 abdominal exercises.

To increase the intensity of classes, as well as the time of their implementation, it is necessary gradually.If you immediately try to do 2-3 approaches of 15-20 repetitions, you can get an injury to the abdomen, muscles and internal organs.

Types of cardio exercises for the abdomen and sides

Cardio burns a huge number of calories, speeds up your metabolism and strengthens your muscles.They run only in interval mode to exclude overvoltage.

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

• Running with high lift knees in place;
• imitation of boxing movements with wide legs;
• Jump "butterfly" - the arms and legs in the air are scattered on the sides;
• Walking towards the bar - From the position with an emphasis on the wrists, they get up in socks to the hands and back;
• Horizontal Run - Staging, like a plank, hands a little forward, in turn bent the legs on the chest;
• "Crab" exercise - with an emphasis on the arms and legs of the stomach upwards in different directions;
• Raise your knees to your chest with your hands raised.

You can also perform the bar jump, including to the sides and upwards.After Cardio began to perform effective gymnastics for weight loss and sides at home.

Complex of twisting exercises

Without this physical activity, it is impossible to get a beautiful abdomen and burn fat:

• Direct twisting.Lying on your back, bend your knees.The lower back is strictly pressed to the floor.Raising the press in the upper body and shoulder blades, reach forward with your hands, touching your knees.
• Oblique twisting.The exercise is performed, lying on the back.The shoulder blades are raised by the printing muscles, parallel to twist on the left, then they return to the lying position and repeat the same thing, twisting to the right.
• Reverse twist.Lying on the back, straightening your hands along the body, bends her knees and raises her legs.The lower back should be pressed on the floor.The pelvis is torn from the house and tries to put on your head so that the stomach touches the hips.The first time it may not work, you shouldn't be zealous.
• Twist with lifting legs.Perform the exercise from the original position on the back.The ankles are parallel to the floor.With tension, the legs are raised, like the upper part of the bust, forming the letter V.

Each exercise is repeated at least 5-7 times in the initial phase, gradually bringing the number of repetitions to 15-20.The main thing is to do everything slowly and carefully so that there are no injuries.

The execution of the twist is the most effective way to burn fat on the stomach and on the sides at home.Unlike the oscillation of the press, these methods use the deepest - oblique and transversal muscles of the abdominal cavity.Without their study, fat will accumulate on the muscles.

Other effective exercises

There are many effective techniques for burning fats on the stomach and sides:

• Embeds to the left and right.A very simple exercise with which you can start gymnastics.The legs are remotely from the shoulder, the rear is kept evenly.In the hands - Dumbbells.They are inclined to the left and right with the desired breadth.Gradually increased.In addition, the exercise can be expanded: sportsmen forward and backwards, perform rotations with the body.
• Scalele.Take the emphasis lying down, your hands a little forward compared to the shoulders.The legs on the width of the shoulders of the socks.The case has strictly straightened.In inspiration, the print is tense, the left knee is pulled, while keeping a straight back.At the house, the leg is removed.So repeat with the right foot.First of all, the exercise is performed slowly, so the intensity and speed increase.
• Lunches with curves.Standing the legs are positioned 15-20 cm, put your hands on the ribs.The stomach is pulled and the rear part is straightened, they differ on the right with the left foot, the case rotates there and the tip of the left leg on the left.They attack on the side, straightening the right leg.
• Bikes.There are several options for this exercise.They start like this: lying on your back, your legs are bent at right angles.Hands behind your head.They bent their left leg across their chest, then their right leg, imitating the movements of the bicycle.Gradually, intensity and amplitude increase.
• Superman.An interesting exercise, which is performed, lying on the stomach.They bend over in Doha, raising their arms and legs, trying to stay in this position for 10-15 seconds.After a little practice, they bring the time to 1 minute.

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

The technique of executing the bar

The static exercise is effective, but very difficult to perform.Will require practice to master it.At the beginning, you can keep the bar no more than 15-30 seconds.Gradually, time increases at 4-5 minutes.Profi is able to stay in the bar for a maximum of 10 minutes.

Planck execution technique:

1. The hands are placed strictly under the shoulders, resting on the elbows.
2. The legs are slightly extended, lie on socks.
3. You have to make sure the back and the legs form a continuous straight line.
4. You can perform the plank separately from the other exercises, increasing the time of 5 seconds every week.

You should only move to heavy plank forms, such as side planks, after a long workout.When regular charging is easy, you can connect other options.

Sidebar in dynamics

A very effective, but rather complex exercise:

1. Lying on your right side, bend your arm at the elbow and lean on it.
2. The legs are straightened, the side must rest on the floor so that the feet form a 60 degree angle compared to the surface.
3. The left hand is on the hip, the lower back is straight.
4. Expire, lift the pelvis and keep the back muscles aimed at 3-5 seconds, return to the IP position.

20 repetitions are enough for even an experienced athlete to achieve an excellent result.

How to increase the effectiveness of lessons

Because the exercise to lose weight on the belly and hips at home is truly effective, it must be combined with the right lifestyle.It implies much more than simple exercise.

Proper nutrition

Diet is the main condition for burning fat.It is inseparable from physical activity and proper exercise.

A balanced diet for weight loss includes the following principles:

• refusal of fast food, flour, sweets and semi-finished products;
• increasing the share of protein in the body - animal and plant;
• an increase in a portion of fresh and heat-treated vegetables;
• Regular use of fruit, walnuts, herbs;
• The inclusion of beneficial fats - unrefined vegetable oils.

To lose weight, you have to eat.But this food should not be wrong.Steam, baked dishes, maximum vegetable fiber and a minimum of animal fat - the base of the correct diet, which gives the result.

Massage to increase efficiency

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

High daily activity

To lose weight, you have to move.It is not necessary to engage in infinite exercises: you can walk, run, often walk to work, shops.Active rest is preferable to lie in front of the TV.But this habit in yourself must be developed.

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