
The muscles in the stomach and the sides belong to the muscles that form a corset.Therefore, their work includes many interconnected muscles that are around upside down and extend through the buttocks in front and in the hips. Make some changes to the lifestyle and carry out exercises for the weight loss of the abdomen and sides at home to get the figure of your dreams.
Strategy for the weight loss of belly and sides
Fat on the stomach looks aesthetically ugly.In addition, he can generally influence your health if you do not restrict its growth.A sitting lifestyle is one of the main reasons for the appearance of the abdomen.The lack of regular exercises and low physical activity, combined with excessive food, leads around the waist to the deposition of fat.Even without overweight, poor posture and weak muscles in this area, the accumulation of fat on stomach and sides provoke.All you have to do is tighten the muscles to get a thin waist.If you believe that only one diet helps to burn fat on your stomach, you are wrong.The diet contributes to a total weight loss, but cannot influence the stomach and sides.Power exercises with low intensity offer an increased metabolic rate and enable you to burn calories faster.You will receive a greater impact of exercises to lose weight pages if you follow these tips:
- Make movements out of the waist, the hips should be motionless.
- Keep the press' muscles tense during the entire exercise.
- Breathe in deeply - this improves the muscles of the press and protects the lower back.

Exercises should use a large amount of muscles and spend a lot of energy to ensure intensive combustion of calories.Here the training with high intensity and the burning fat will come to rescue.The success of 80% depends on the use of healthy food.Observe a balanced diet with sufficient amount of macro and micronutrients.Eat food cooked at home and fit on fast food and frequency.If you follow a healthy diet together with regular training for 30 to 45 minutes 4-5 days a week, the weight gradually decreases and melts fat and sides.
The most effective exercises for the belly and sides
You have to offer your body the opportunity that is not used to the same training.To do this, sometimes switch between the exercises:
- Especially, vice versa and pages, including on the ball;
- Weigh the squats;
- Slopes with dumbbells;
- Twins and elements of step-aerobics.
For a 15-minute warming up before every training session, running, jumping part or bike are perfect.
Direct twisting on the back.
Nothing will bring fat burning on the stomach faster than twisting.This exercise has many variations.Don't keep your breath away when you appear.Repeat the 2-3 approaches 10 times.Bend your knees and put your feet on the floor or lift your feet at a right angle.Hold your hands folded on your chest - so that you can avoid excessive pressure on your neck muscles.

Pull the press on the press and breathe out the body when exhaling.They go out on the floor.A similar initial position, but when lifting the body, the left shoulder to the right, while keeping the right side of the floor on the ground.Then make this movement in the other direction.You can at the same time lower your knees in the opposite direction - this focuses on the movement on the side muscles.The exercise is carried out by legs and not by shoulders from the initial position.Let the presses work and do not use the impulse to swing your legs.In this case, the feet are on the floor and the fit ball supports the lower back, the shoulders are on weight.From this position you can carry out straight and pages.You should not completely sit down when lifting the case, increase the body at an angle of 30 to 40 degrees - this protects the back from damage.All movements are carried out slowly.
Bridge
This exercise actively includes the muscles of the abdomen and buttocks.It also has several varieties from the initially up to an advanced level.Make 10-12 repetitions in 2 approaches.Make sure that there is no distraction in the back when lifting the buttocks.It is carried out from a position of the layer on the back with curved knees, the feet are on the floor.When exhaling, put on your buttocks and put on the muscles of the press.Pauen paise and slowly sink on the floor.In the extended version, it is assumed that you maintain the balance with a leg support, while the second extends to the ceiling.In this case, the exercise is complicated by adding weight.Put a pancake on the stomach out of the bar or repair the bar on your hips.

The vacuum of the abdomen
This exercise is also known as four points, transverse abdominal vacuum.Vacuum exercises for the abdominal muscles focus more on breathing and not on the increase in heart rate.They should be carried out on an empty stomach.
- The vacuum of the abdomen from a position on all fours.When exhaling, put on your abdominal muscles and hold them in this position for 15 to 30 seconds.
- Make different options for this exercise or lie.
Plank
This exercise trains the muscles in the stomach, in the hips and in the lower back.Use different bar options to pump all body muscles.Try to keep your back evenly and do not lock you into your shoulder girdle.Start in the position as possible.Gradually increase this time and continue with the execution of the bar on outstretched hands.In the advanced version of this exercise, you can lift an arm or leg over the floor.Hold your hips over the floor in a complicated version, lift one leg up - so that the side muscles and hips work hard.
- The backward beam is similar to the bridge, only with the support of the shoulders, but the elbows or palms.
- The bar on the ball.
Roll up the ball so that it supports his legs and the hands were on the floor under the shoulder strap.The unstable position of the legs on the ball contains additional stabilizer muscles.
Breathing exercises to reduce the waist and sides
Apply breathing exercises to remove the stomach and pages.

There are 2 types of devices.Bodyflex, Occisis are effective to get a flat belly.In the first version, the technology includes the oxygen flow to the locations of fat burning.For this purpose, exercises are carried out with empty stomach in which special attention is paid to breathing.Exhaling here is replaced by a deep breath and then with a sharp exhalation that continues again.Exercises are carried out while the breath is arrested.It takes up to 10 seconds, which contributes to driving fat.Bodyflex classes last 15 minutes in which effective exercises for the weight loss of the abdomen and pages are carried out:
The shoulder width of warming up that bow slightly, the body leans a little after, the palms rest slightly over the knees.Start breathing deeply with the effort to push the air until the lungs are completely released, and quickly breathe in the nose and a complete inflation of the abdomen.Breathe out the air with your mouth, pull your stomach, stop your breath for 10 seconds.Repeat the complex.
- Put your feet shoulder -width apart, bend your knees, palms, put something over the knee, do a breath exercise.Lower your left hand, put the elbow on the left knee and lift your right leg aside with an elongated toe without tearing your foot.Lift your right hand to the head and keep the feeling of muscle on the side.Make a cycle of 5 repetitions, change your hand.
- Sit on the floor, throw your leg to the other and bend.Take the knee opposite with your right hand and throw your left hand behind your back.Do a breath exercise, pull your left knee on yourself and up so that the body turns, the tension in the waist can be felt.Look back to the waist, the outer side of the thigh.Wear 5 repetitions, change the pages.

When using the Occisis system, there is no sharp exhaustion instead of short breaths.Correct technology: 1 deep, 3 short breaths, deep exhalation, 3 light altitude.You can repeat effective technology up to 30 times after eating.This technique stimulates the sloping abdominal muscles, a belly press that is reduced to a quarter of an hour to 250 times.This helps to get rid of fat, ugly wrinkles, flat the stomach.
Charge for the weight loss of the abdomen and sides
If you want to lose weight, you should carry out intensive training regularly (up to four times a week) and do effective exercises every day.The following exercises can be included in the gymnastics:
Place on your back, smooth your hands and put your hands on the floor.Slowly get your feet with combined paragraphs of the abdomen and quickly smooth your legs.
- Lying on your back, bending your knees, don't tear your heels, tear your hands on the back of the head with diluted elbows.Breathe out, lift your body on your knees, lie with your arms outstretched and move your legs until your fingers touch the carpet over your head.Return to the IP, increase your legs to 20 cm and last 10 seconds.
- Sit down, keep your back straight, your hands on your hips, strain the muscles of the press, lean back smoothly in compliance with the angle of 90 degrees between body and straight legs.
- Flat squats with a load - slowly lean back to an imaginary chair, linger in one position, they smooth.To complain, you can crouch on one leg and twist the tire.

How do exercises affect the weight loss of the abdomen and sides?
Regular implementation itself even several physical exercises - sometimes it becomes a test for many people to lose weight.In fact, not everyone can force themselves to pay attention to sport every day, and most of them choose that a proper diet is sufficient.However, they are precisely such problem areas, since the stomach and pages are okay only due to a lack of calories.By the way, how you create a calorie deficit here.The volumes take off of course, but the stomach will still not be flat.So that the belly is flat, it is necessary to have the tinted abdominal muscles.When they are weak, the stomach still bulges and forms an ugly silhouette line.Well, you can only tighten the abdominal muscles in a way - effective exercises for the weight loss of the abdomen and sides.In addition, of course, physical activity helps to lose weight faster.
5 exercises for losing weight and pages
First let's talk about the pages.There are a number of simple but effective exercises that help reduce the pages and tighten the abdominal muscles.Consider 5 exercises on the weight loss of the abdomen and sides, which guarantees the number.The first three of the presented presented are aimed at the sides and quickly and quickly help unnecessary clusters in this area.These exercises will be enough to get rid of surpluses, but at the same time not to vibrate the sloping muscles of the press, which is affected with an increase in waist volume.The remaining two help to tighten the press and reach a flat stomach.

- 1 slopes.Starting position - the legs are removed from each other from the shoulder width, the hands are bent on the elbows and hold on the belt.Alternatively, we bend to the sides while we pull a hand in the direction of the inclination.When we lean to the right, the left hand stretches and vice versa.Repeat 30 times.This exercise is very simple, but very effective.You have to carry out two or three approaches, you can repeat every day.
- 2 curves of the case.Starting position - The legs are apart from the shoulder width, hold our hands at the chest level and include the brushes in the castle.We turn back and try to turn the upper body completely, the legs and the pelvis remain motionless.We make 20 or two approaches 20 or three times.
- 3 twist.Starting position - we lie on our back, hold our hands behind her head, the feet are on the floor, the legs are bent on our knees.We lift the body on our knees, turn a curve and return to the starting position.We repeat 10 times in every direction.One or two approaches are sufficient.
- 4 body volume.There are two variations of this exercise.The first aims to strengthen the upper press, and with the second you can work out the lower press well.So we go to the ground, bend our legs on our knees, rest on the floor in our feet and hold our hands behind our heads.We tear off our shoulder blades from the ground, stretch ourselves to the chin, do not fully collect the body and take the initial position.We carry out two or three approaches 12-15 times.In the second variation we do the same, only we increase the case completely and put on the chest onto our knees.
- 5 Increasing legs.We lie on the floor, rest with our hands on the floor, hold on the body and press the lower back to the floor.We increase the legs perpendicular to the body and slowly lower it, keep it about 5-10 cm from the floor for 1-2 seconds and raise again.We repeat the exercise 15-20 times and follow two or three approaches.

Effective press exercises
It is difficult to achieve the perfection of the figure, especially in such a "complex" area as stomach and waist.In order to maintain the weight and maintain a thin waist, a flat stomach over 40 years becomes a real problem.But nothing is impossible.Effective exercises that the experienced fitness teacher Gay Gasper suggested is guaranteed to be thin waist and flat stomach.Gay Gasper called him like this - the complex "Ben Press for Dummies".For each exercise, it is also proposed, a more complicated modification for an advanced level or vice versa, a light version if it is difficult in the first stage itself with the basic level.You do not need special equipment or mussels, you only need a carpet.Therefore, the complex for a gay gasper with a flat stomach is ideal for homework.Gay Gasper recommends combining press exercises with aerobics and a balanced diet, since only one swing of the press is sufficient for a flat stomach.It is impossible to burn fat only in a certain area, so that you do not get a flat stomach without aerobic loads and a balanced diet, and even a pumped abdominal press hides a layer of subcutaneous fat.If you meet these recommendations, you will receive a thin waist and a flat, beautiful belly after 2-3 months.Yes, unfortunately this process is not quick.However, you can see the first motivating results for two weeks if you practice every other day.