Way to perfect Figure and appetizing forms quite often make it difficult to eliminate problem areas. As a rule, it is the sides and the bottom of the abdomen, which sometimes drive numerous efforts to "no". Often this happens because girls are not entirely suitable for the issue of weight loss. To return harmfulness in the waist area and make less in size sizes, you need to not only stick to the diet, or spend a cosmetic procedure at home. It is also important to perform regularly special complex Exercises whose action is aimed at losing weight the most problematic sites. And we describe them in this article.

It is not necessary to reduce yourself at all. strength trainingif you wish to burn on sides and waist excess fat. Now there is plenty effective exerciseWith which you can not leav from home tighten the problem areas.

Female organism - the mechanism is unique and quite complicated. Throughout the life of a fair sex, experienced changes in their body. Monthly change inside, affecting factors from outside, not proper nutrition Contact an increase in the parameters of the figure. By adjusting the image of your life, and adding exercises to it for slimming the abdomen and sides, you can easily cope with the problem that appeared and eliminate excess weight On the most problem areas of the body.

Contrary to the common belief that daily execution will provide a girl and beautiful relief sides, you need to remember that local fat burning There is no - fat to leave not only from the abdomen and sides, but also from other parts of the body uniformly. Only an integrated approach and special exercises will bring you to the desired goal. As for the intensive pumping of the press, it contributes only to the muscle suspension. In contrast to pumping the press, the exercise complex, aimed at reducing the size of the abdomen and eliminating the folds on the sides, allows at home to improve its body by using certain muscle groups. Therefore, they are more efficient than press or grueling diet.

To bring your body in order, you need to try to eat right. To do this, limit the use of harmful and calorie foods, alcohol, eliminate bad habits. Then housework training and sports will be more efficient.

distribute the usual mode of three meals for 5-6 meals for the day;
eat small portions to leaving the table, you have a slight feeling of hunger;
before the meal, drink around half an hour 1 cup of clean water room temperature;
in the evening, feelings of hunger expect it to be a glass of water or a small number of low-fat kefir.

Adhering to these tips and performing regularly at home effective exercises For slimming belly, sides, it will be possible to notice the first results during the first month.

Complex of exercises for beautiful sides and "Osin waist"

Exercises for slimming belly and eliminate folds on sides, which can be easily performed at home, quite simple. To get rid of problem areas, one of the options for training consisting of light and simple tasks can be applied. Examples of these you will find below.

Flat exercise complex

Complex of exercises for embossed sides

To make the side of the sides much less, eliminated in these problem places formed folds and return the side muscles, the following complex can be performed at home. Like the previous one, it is pretty simple and includes such exercises for beautiful sides:

How to pump oblique abdominal muscles
How to remove sagging belly at home
Very effective exercises for weight loss at home without simulators
Remove the belly in the gym girl
Right in the simulator sitting. Exercises for breast muscles
How to lose weight in Lyashka teenage. Guarantee

Extra weight problems have recently been disturbing not only women and men. This is especially true of the "traditional" problem areas. Therefore, in this article we will give pretty simple, but effective exercises that will help remove folds from the abdomen and sides. Following the instructions suggested below for weight loss, you will be able to bring themselves in the form of a few weeks familiar to you.

The interlayer of fatty deposits, forming folds in the sides, abdomen and spins is quite difficult and for a long period of time. Therefore, to enhance the effect, it is recommended to combine physical fat burning exercises with proper nutrition, active lifestyle.

Attach the maximum effort to get rid of extra centimeters in the waist area, on sides and stomach, not enough. It is necessary to choose the most effective exercises for the abdomen and sides, as well as revise your diet. With an integrated approach at home, you can only get relief lines and a flat rugged stomach, as in the photo in sports magazines.

First of all, it helps to acquire tightened forms of regularity. Therefore, if you want to get the maximum slimming effect in problem areas, perform the complex physical training regularly. At the same time, the exercises must be started with warm-up and cardion loads, then move to stretching and completing training with power classes.

For women and men there are special exercises from the abdomen and sides. Performing them, you can simultaneously stimulate the burning of fats and strengthen the muscles, forming a beautiful relief from the problem zone. This is the main difference between such activities from conventional power loads and simple workouts.

Stick to the tough diet while slimming sides and abdomen is not recommended. It will be enough to reduce the use of oily food and fast food, salt, sugar, carbonated drinks, sharp seasonings and flour. It will also be relevant to limit itself from smoked and salty products, as they are capable of causing a stagnation in the body. It is strongly recommended to remove bad habits (alcohol, smoking).

At the same time, you can dilute your diet:

fresh fruits and vegetables;
croups and cereals;
fish;
low-fat meat (Bird, Croll).

Complex exercise

To get a flat stomach, thin Talia And Relief Boca at home, we offer a special set of exercises. It is divided into two parts and is suitable for both women and men. Perform these exercises is recommended every other day.

Part 1

This part includes exercises aimed at ensuring that the folds, excess fat, flabbiness can be removed as quickly as possible.

We accept the starting position - lying on the back. Hands looking up the palms of the heads behind the head, but do not fasten them. The legs of the time bend in the knees, leaving the shoulders on the width, and the knees are connected. Doing the exhalation, it is necessary to lift the body, trying to touch the nose of the knees, making a breath - to lower the body to the floor. Basic exercises For beginners require about 10 repetitions for women and 15 - for men. For people with higher physical abilities, you can safely perform 20 times or more.

Such exercises help not only pump muscles and make a flat stomach, but also to remove fat from sides, why they are called "fat burning". Source position - lying on the back. Hands with palms down put under the buttocks. Legs should be left swap together and straight. We carry out the "scissors", raising the heels to the height of no more than 15 cm, and the shoulders pressed to the floor. You need to perform these manipulations of 10 repetitions, increasing the number of goals up to 3.

Remove fat from sides and abdomen by performing 10 repetitions of the next exercise.

The starting position is lying right on the side, one hand should be under your head, and the second is palm to touch the floor in front of the belly. You must simultaneously lift both legs as high as possible above the floor, returning to its original position. By making 10 repetitions, you can roll over to another side. When performing the exercise, you must try to perform everything slowly.

To perform the next session, it is necessary to take the position lying on the floor, with straight legs and stretched along the body with straight hands. Exhausted, you should slowly raise up the pelvis, trying to pull the belly at the same time. In the breath can be returned to its original position. By performing these manipulations, try to delay the pelvis at the top for 20-30 seconds and do 10 repetitions in 2 clips.

Part 2

Below are simple and efficient fat burning exercises that are intended for sides. Performing them, you will get a flat stomach and elastic embossed sides. Excellent fit these classes for women and men. For home conditions, this is a great option to bring yourself in a form for 1-2 months.

Source position - foot feet position is slightly wider than the shoulder line, the legs are slightly bend in the knees, and the hands began to start the head and close the "lock". It is advisable to push the body a bit forward. In this position, it is necessary to slowly inclust - first to the left, then right.

It is necessary to ensure that the case remains smooth in the provision of execution, do not turn it and not to get back.

You can implement 3 approaches of 10 repetitions.

In order to achieve the most desired effect from exercises and losing weight, you can not do without it: take the position lying on the floor, starting your hands behind your head and putting them in the castle. Then you need to put the left heel on the right knee and lift the body, trying to touch the left elbow knee right leg. After that, you can return to the original position and change the "places" the lower limbs.

These classes are simple enough, but no less effective. And they can be included in the set of exercises that allow you to remove the sides, for women and for men. The initial position is lying on the floor, the foot on the width of the shoulders, the legs bent in the knees. Raise your hands, directing them straight up, and begin to stretch them alternately to the chandelier. When performing data for manipulation, it is necessary to ensure that the blades believed from the floor.

Fat burning training usually include exercises for slimming abdomen and sides, which at home can be performed in the following way: We accept the starting position lying on the back on the floor. The legs need to bend in the knees and slightly pull the foot to the buttocks. Hands need to straighten and put smoothly along the body. Perform twisting. For this shoulders try to press to the floor, and knees to lower first on the floor with right side, then - with left.

The maximum effect of both women and for men, this training will bring, provided that the manipulations will be performed slowly, and the shoulders will not break away from the floor.

We also offer you to familiarize yourself with the video that will teach how at home to remove the sides and saved the stomach.

Additional methods for removing fat from distressed places

The basis of weight loss is not only physical exercises and proper nutrition. It is also an active lifestyle and the presence of daily sports loads. At home, you can organize additional classes. As a rule, it is not only simple, but also effective exercises for slimming belly and sides:

every day, for 30-60 minutes, twist the hoop;
make a shallow critic and tilting;
jump on the rope daily for 5-30 minutes.

Effective for representatives of weak gender, and for men, the self-massage of the problem zone will become. So, for example, in order to quickly wait for weight loss in the abdomen and sides, you can make a tweeted and water massage.

The first option is considered to be heated. After it, you can begin to perform fat burning exercise. The second option will be more relevant after the workout. With the help of the soul, you can massage the water jet of not only the stomach and sides, but also other problem areas.

Of course, classes in conditions gym under the direction of personal coach Will be more efficient. But if you use the exercises described above, subject to regular execution, at home in a few weeks you can make a flat stomach, "Osin" waist and remove unattractive folds.

What spoils the figure of a woman? First of all, the thick thighs and waist. Their imperfection immediately creates a negative impression of the whole figure. I think many girls are puzzled by the question, how to lose weight at home quickly and efficiently, especially remove this hated belly and sides, which spoil the appearance. In today's article, we will just talk about this urgent topic, namely the most effective exercises for slimming the abdomen and sides at home for women, thanks to which you can soon not be shying your nude body. To achieve his goal will need to do uncomplicated exercises and charging for slimming belly and sides at home, but about everything in order.

There are many possibilities, ways and exercises, how to get rid of this "heavy nosha" and change for the better. First you need to select not only a number of exercises that provide physical exertion, but also make a daily power menu. In this article we learn how to deal with the deposition of fat cells on the waist and hips, breathe correctly to throw the weight and find beautiful forms, the frequency of physical effort and the useful diet is the daily menu so that the figure in general is in the tone and purchased a beautiful elegant line. So, all about the exercises for slimming belly and sides at home for women.

Effective exercises for slimming belly and sides at home for women

Some ladies and young lady do not know what means to apply to the waist and thighs have become beautiful and elegant. The methods of getting rid of this shortage are many, but how to choose exactly those methods that can actually provide the necessary assistance and achieve a positive result?

Some young ladies turn to the services of a special trainer instructor, but not everyone has to visit clubs health, time and money. Therefore, coaches are instructors, specialists in a beautiful and healthy figure, developed a number of certain exercises for weight loss, which can be performed at home to tighten and strengthen the muscles of the body.

Exercises, with the use of physical effort, are able to strengthen the muscles of the middle part of the body and the "fifth" point, remove fat from the waist line and hips. This is, first of all, exercises for strengthening and forming a press line: Standard Pose planks, different kinds twist, easy run, exercises imitating cycling ride, Exercises, repeating movement scissors, active Mahi each foot And simultaneously their raising with the tension of all the muscles of the body. In more detail about each of the listed exercises, we will talk below.

Unique Special Proper Breath includes breathing exercises bodiflex. This special technique is capable of not only to balance the breath, but also refresh all the blood flow of the body, fill the main respiratory system - light air air, oxygen, but also really reset weight.

Exercises using a variety of cargowith different weights, also contribute to the strengthening of the abdominal muscles and hips and destroy the fat layer in these parts of the body.

Important! Do not need to do in sleeping room! This deprives the body of the forces and threatens with dehydration. It is best to train in the early morning watches when the air is still cool and fresh. It is possible late in the evening in the fresh air or with open windows!

Charging for slimming belly and sides at home

Positive physical actions in the form of exercises most often need to be performed in a lying position, leaning on the floor. Here are the best ways to drive fat from the figure:

Popular twist It is performed in the lying position, press the shoulder blades into the floor, bent in the knees of the legs slightly touch it, actively and sharply raise the body of the body, try to touch the opposite knee's elbow. Left elbow hand touch right knee Cashechka, right elbow, try to touch the left knee sharply. Hand palm hands behind the population. These physical actions can perform many times;
Bicycle - Easily and quickly burns the grooves of the sides, removes "Halifa" and "ears" with the hips. Leave your back to the floor, keep your hands together in the field of the backbone, legs bent in the knees, alternately each make rotational movements by imitating riding a bike;
Scissors- Forcing the press, all his muscles, the inner and outer part of the thighs, contributes to their strengthening attach a slim view. Physical actions, you need to do on the stomach, its essence is to simultaneously raise straight legs low above the floor and hit them with each other. This exercise gives a positive effect if it is performed in the position lying on the back;
Popular planck - beneficial effect on all the muscles of the body, makes them work and leads to a tone. "Plank" Perform lying parallel to the floor, leaning on the side of the hand "elbow-wrist", fingers of the legs, the belly to draw it to be tightened, keep it right so that the torso does not fake, parallel to the floor. Keep this pose need how much enough physical forces;
Great way to strengthen the press simultaneous lifting legs above the floor At an angle of 30 degrees. Touch your back to the floor, your hands calmly pull along, the body strain and pull into the string, and very slowly raise the stretched legs up to the angle of 30 degrees. The exercise gives a strong tension of the straight and oblique muscles of the abdomen, contributes to strengthening them;
Familiar to the exercise - alternate mahs every foot. Mahi make each foot to keep the balance. Hold your hands for any available vertical support. The exercise accelerates blood throughout the body, makes flexible joints and shakes all muscular fabric;
Excellent exercise mannequins - deep squats on an imaginary chair. It is necessary to sit down so low as if you sit on a real chair. Exercise actively trains the press of the abdomen, strengthens the buttocks, hips outside and inside, well strengthens his legs;
Magnificent way to make waist slimmer - twist daily hula-Hup or hoop. It is best to take a metal hoop or hoop, weighted by spikes and additional weights. Thus, the muscle tissue of the waist is exposed to a powerful mechanical effect, which contributes to the formation of a beautiful waist line. The hoop, if you wish, you can turn on the hips. Which also gives a positive effect. With such a mechanical effect on the muscle tissue, fat cells are "broken" each other and disappear forever;
Run - most the best way Make a shape slim and remove everything too much. Running trains not only the body, but also the cardiovascular system, actively disperses blood throughout the body, trains the muscles of the legs, buttocks, housing. Satisfies with clean air all the body, which, with proper breathing, contributes to getting rid of extra kilograms;
Rope - Excellent means to shake all the cells of the body and make it still slimmer. Just jump on health, better outdoors. You can jump through the rope in one place, and you can during the running process. Everything is equally useful!

Respiratory exercises for slimming belly and sides

Effective exercises for slimming belly and sides really help in solving an existing problem. There are several techniques to strengthen the abdominal muscles and the destruction of fatheshes from the hip line and the waist.

Bodiflex- Special respiratory technique, which contributes to the destruction of unnecessary fat cells in the body. Exercise is better to perform an empty stomach, where the main attention is paid to breathing, and not physical actions. This technique suggests inhaling the air in stages, in several techniques, delay breathing at a certain time, then a strong exhalation of air from the lungs. The exercise gives the effect on the air delay in the lungs for a while and its powerful exhalation. During these seconds, fat and all negative in the body burns.

Bodiflex assumes daily classes for fifteen or twenty minutes, which quickly leads to the desired result and enshrines it for a long time.

Before starting to perform any physical actions - you need to place all members of the body. Feet are evenly with the width of the shoulders and slightly bent into knee joints, Body tilt a little further, palms must lie down a little above the knees. Start breathing deeply, strongly pushing the air so that there is no air drops in the lungs, then with force, through the nose, breathe the air again, while straining all the abdominal muscles. Exhale make powerfully through your mouth, pulling your belly inside, breathing you need to delay for a while. These actions are better to repeat up to ten times;
Sit on the chair one bending legs Move for another. Right hand Lies on the left knee, and the left hand in the back. A full cycle of exercise consists of expanding breaths, loss of light air, exhalations. At the same time, you need to pull the knee left legs in such a way that the body twisted, while giving the voltage to all muscles: the waist, the press and the outside of the thighs. In such a position, fat deposits of the waist and the hips are exposed to active physical pressure and quickly burn out, which contributes to the formation of a beautiful line of figure. Make a few repeats, then change the side of turn.

The breathing system of Oxisizes differs from the breath of Bodiflex and does not practice sharp breaths and exhalations using physical stress. In this system of weight loss, short, sharp multiple breaths play a major role in obtaining air. The technique of this system consists of one very deeply inhale, three short to breaths, deep bulk main exhalation, and then three short to exhale. This respiratory equipment gives a positive effect after eating, it is necessary to breathe at least thirty or forty times. Such a breathing technique gives an energetic stimulus and vigor to the whole body, which contributes to the combustion of fat cells.

Exercises on simulators for weight loss in the waist and sides

Remove fat deposits from the abdomen and sides can be occupied on special simulators using weighing and extra weights.

How to eat so that the exercises for weight loss are more efficient

Exercises for slimming belly and sides at home for women are limitless many. But the load on the body will give desired result Only if it is properly rational to eat. Physical balanced loads and healthy food are the perfect symbiosis capable of giving a positive effect and consolidate it for a long time.

Proper rational food is that all components must be present in the daily menu, without which any body is not able to fully exist.

During exercise, protein and carbohydrates are necessary. Animal protein is first of all, meat, the best dietary: rabbit, chicken, turkey, quail, fish. Vegetable protein is also necessary for a full life - beans, nuts, grain.

Carbohydrates, lighter and burned in the body faster than proteins. They give the body energy, power, nutrition for the brain, excellent mood. In this case, very good natural honey, chocolate, fruits, dairy products, products from flour and sugar in moderation, compotes and jams. To reset the extra weight of carbohydrates is better taken in the first half of the day gradually.

Dishes It is advisable to cook, stew or prepare with a double boiler. Follow right mode Food, do not dinner too late. For the night, for the full work of the intestine, drink a glass of fresh kefir, with the addition of bran spoon. To secure a full sleep and rest, fierce green tea with a small amount of mint or Melissa.

Slender beautiful body - the result of the execution of regular effective exercises for slimming belly and sides at home, proper breathing, full-fledged balanced diet and desire to become beautiful, light and slender!

And how do you follow your figure? Do charging for slimming belly and sides at home, do breathing exercises, follow nutrition? Or are everyone letting themselves?

Exercises for slimming belly and sides at home: video

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If you are interested in how to remove the stomach and fat folds on the sides, please note that there is an operational way to tighten the waist and sides. A complex of simple exercises for weight loss can be performed at home.

When dealing with overweight it is noticeable that fat from the abdomen, hips and sides leaves last.

Extra centimeters on the stomach, hips, sides. Diet and home exercises

A special diet and a complex of home physical studies give a result that is noticeable. If you follow the tips below with the photo, you can find an effective and affordable method.

The choice depends on the initial amount of fat stocks, the determination of man and perseverance.

It is necessary to understand before choosing special domestic exercises for slimming belly, legs, sides - each competent diet and regular physical exercise Cannot be directed exclusively to the area of \u200b\u200bthe abdomen, sides or hips.

We certainly involve other parts of the body.
Charging should be performed regularly.
Use the appropriate power mode.

Table

Myth of burning fat on belly

The view that exercise to strengthen the press is easily and quickly eliminated from fat on the abdomen, sides, legs and hips - myth.

A person will be able to strengthen the muscles, but the fat is not going anywhere. Slimming will not succeed. But the abdomen of the abdomen will increase even more!

To do this, there will be a reasonable explanation.

The growth of muscle mass will add a visual volume to a fat layer, which is already present.

Special exercises for belly and sides will help to remove up to 20% of the extra mass with intensive classes due to calorie burning.

Lose weight will help only the correctly selected home complex of classes and a strict diet.

Myth about dumbbells

If you are going to reduce the waist using slopes and dumbbells, you will disappoint. This is a way to build muscle mass, and not loss of weight.

The result is a waist only adds in volume! Because the slopes and other exercises should be performed without weighting items.

Slimming in the abdomen and sides of the house. Important recommendations

How to eat if there is a goal - Slimming sides, abdomen and waist?

Getting lost weight, start with a complete change in the diet. Remember - the effective correction of the figure is impossible without performing this condition.

Food rules for operational weight loss:

Reducing the use or complete exception from the daily diet of fast carbohydrates - sugar-containing products and bakery products.
Preparation of dishes without salt or with a small amount due to the ability of sodium chloride to hold the liquid, which leads to swelling.
Fractional nutrition with small portions - up to two hundred grams, five to six times a day.
Daily drink up to two liters of pure not boiled water, which contributes to improving metabolism. This factor is important for weight loss.
Replacing fatty food for skim products. Using low-fat varieties of fish, birds, beef, veal. Prefer the rabbit meat.
You can cook food in several ways - cooking, quenching, use steamers, electric furnaces.

Mandatory rules

Exercises after sleeping on an empty stomach. If it does not work, then a couple of hours after breakfast. This time is considered to be favorable for intensive fat burning, because the body does not receive energy nutrition for a long time.
Refuse to use all sorts of sports shells.
To achieve satisfactory results, adhere to a regular training regime. Long breaks will reduce the efforts to zero. If necessary, the intensity of classes is allowed to reduce or vice versa - to increase. Training should lead to a sense of easy fatigue.
In the complex special exercises Must enter the worship load on the cardiovascular system. This combination gives an effective effect for weight loss and health. The desired indicators can also be achieved when alternating all sorts of loads and systematic changes in the amplitude of execution.
A sufficient number of workouts ranges from three to five lessons per week. At least four exercises should be used for one approach. Actions are performed in turn at their own discretion. The selected complex is repeated three times with small interruptions. The number of movements in a particular exercise is from 25 to 30.

Loads on the stomach and sides should be carried out only by energetic and slow body movements. Muscle extensions in these zones leads to a visual increase in volume.

Effective complex for abdomen, waist and hips

For those who decided to seriously take a figure, we offer options for domestic training. Classes are beneficial for the press, eliminate fat from sides, feet, hips. Suitable solution is an alternation or combination of all sorts of loading home complexes.

Morning Special Charging to reduce fat from belly and sides

Performing domestic exercises immediately after sleep gives a greater effect than during the day or evening. You should not miss any day!

Charging to eliminate fat

Basic lifts, photo

Frame on a flat surface, bend legs (spread to the width of the shoulders).
Hands behind head.
Head in the literal position, look at the ceiling.
When inhaling, lift from the floor, to go out to the basic position.

Note. Do not use to raise your hands. The limbs should not support also the neck. The load lies only on muscular weight press! A sufficient complex is three approaches of ten or twenty lifts.

Lying on the back, hands under the buttocks.
Do not rush to raise the elongated legs to the ceiling (you can first bent for a start).
At the point of reaching the ninety degrees, delay in this position for a couple of seconds.

Note. Perform every morning three days at ten and fifteen lifts. Movements must match the rhythm of breathing - on the breath of legs rise, they fall on the exhalation.

Position on the floor with arms under the buttocks.
Strong the surface to the floor surface.
Press strain.
Straight legs lift 20 centimeters up.
New position Fix as source.
Lift the left leg by forming an angle with a floor of 45 degrees.
Right leg at the same time lower it to be slightly above the floor surface.
Repeat the same, changing the legs.

Perform in three approaches for ten movements "scissors" (with small breaks).

Lying on the floor legs bend, as in the first exercise.
Hands thread over your head.
In turn, tighten the right and left elbow to the opposite knee.

Perform up to forty times in three approaches with a small rest.

Standing standing. Legs on the width of the shoulders.
Knees bend.
Muscles on the stomach tighten and straggle.
Shoulders straighten your hands behind the head.
In this position, we turn turns to the sides.
In the initial position you need a pause. We make the next turn.
When performing movements, strain strongly and pull the stomach inside.
Caution Concentrate on the work of oblique muscles. Follow the first movements at a slow pace. Then turns can be accelerated to intensive rhythm.

Lower the knees, firmly resurfaced the palms into the floor surface.
The face is directed to the floor.
The belly is drawn, the muscles of the press are strained.
Then slowly lower the body, bending hands in the elbows.

In this position it is necessary to hold out half a minute.

The purpose of the posture is tightening the abdominal muscles.

Then straighten your legs, perform a traditional bar with elbows. Delay poses - ten seconds. After - lowering on your knees, pulling the body to stretch the muscles. Perform from three to five times.

The occupation begins S. classic plank On elbows.
The body should be pulled out into the straight line.
Watch not to provide the pelvis, and the elbows were under the shoulder joints.
Taze try to push up. Ideally, a hill should get up, get up.
Take the starting position. Exercise with fixation of the lower back is performed up to twenty times

Creating a vacuum in the stomach

Performed in the free position of the body.

Deep to breathe the air to the nose, try to exhale it in full. It is important that the air does not remain in the lungs. Make a breath delay, draw your stomach and fix this position as long as possible. One session - from five to ten times.

Note. The above exercises are considered source. Training can be enhanced at their own discretion. You can use the exercises anywhere - at home, in the hall, on the street.

The only condition - the load with time can be increased, but should not be reduced.

Effective home complex of special exercises for slimming belly, feet and sides

You can reveal a lot of individual and social reasons for which a woman often cannot do sports.

We describe a number of uncomplicated but not less effective training. Prerequisite For success - classes are performed for a long time, then everything will turn out.

One training is designed for three repeats of fifteen-twenty selected movements.

Homemade uncomplicated sex exercises

Walking in place one minute, raise your knees to high. On one breath, make four steps, on exhalation - the same number of steps.
In position lying on the elbows down the face, resting her socks to the floor, pull the belly, keep the breath, perform 20 times.
lie on the back on a flat surface, bend legs, arms along the body;
raise the pelvis from the floor, lower it;
lying on the floor to raise the legs to a position 90 degrees to the surface;
hold legs at the top of a couple of seconds; Ride off the floor, straighten your back, hands on the waist;
strain and pull the belly;
perform in turn of movement forward.

The following actions that are performed every day are promptly helping to lose weight:

sharp legs up, stand standing;
squats in an intensive pace.

Sat on a deep breath and climb out.

Julachup is the simplest simulator for a slim body. With the help of the hoop, it will be possible to lose weight quickly and achieve a visual decrease in the waist.

Julachup supports the tone of the abdominal muscles. Muscles are strengthened on the pope, back, hips and caviar. The tightened body without signs of cellulite looks differently than loose and flabby.

The result is the enhanced burning of fats and blood flow. Acceleration of metabolic processes, raising calorie consumption. Slimming.

How to use hulahup?

Three most effective movements

Scientists conducted a number of studies and found out that three exercises for the hoop can be considered the best. They are performed both separately and aligning in one training session, thus avoiding monotony.

To begin with, they are trained the simplest turnover of the circle. When success is reached, proceed to the development of complex and effective techniques.

With Amy. problem zone Women are belite. In order to accumulate fat on it, much time does not need, but then to get rid of it, you can spend several months.

There is a huge number of factors, because of which fat and extra kilograms can accumulate on the stomach. In order to get rid of it, you need to follow your meals and perform some exercises for the abdomen, which can be done at home.

According to statistics, most women are not delighted with external view His belly. And this is understandable, because the folds are noticeable to others and look not very attractive. And most women who dream of weight loss are resorted to various methods and ways, up to starvation. Not many know to look worthy, tightened, you should simply stick to a certain diet and perform several simple exercise For belly.

Causes of fat and unnecessary kilograms

As doctors assure, a small amount of fat must be on the stomach, because it is he who serves as a certain protective barrier of all internal organs and bones. But the excess amount of fat deposits should be the subject for concern. So because of what is extra kilograms and fat on the stomach?

Genetics, as is known, the thing is stubborn. It is believed that if the grandmother, grandfather or mothers have problems with fatty sediments, then they can go and heirs. The most common forms are the "apple" and "pear". If the form of "pears" got, then extra kilograms go to the lower part of the body, if the "apple", then in the stomach.
Bad metabolism. Over the years, metabolism slows down significantly. This is exactly what leads to the accumulation of fat in the abdominal cavity. It is known that women are more predisposed to sediments on the stomach than men.
Overeating. If a day is eaten much more laid, then no extra kilogram can not do here.
Fixed lifestyle. If a lot of time is carried out near the computer or TV and absolutely no physical exercise, then extra kilograms will type for the shortest possible time.
Stress, nervous tension, illness. Stress or diseases have a significant impact on any organism, especially female. Stress and nervous tension increase the level of pattern in the body, which may appear on the waist and abdominal cavity.
Any hormonal changes. This is especially true for women whose age has long stepped over the turn of 40 years. The amount of fat in the body may increase in proportion to the mass of the body.

Effective stomach exercises

Exercises for slimming belly are very important. The most important thing is to fulfill them and clearly understand, the effect can be achieved only if such exercises are permanent and will be combined with certain nutrition.

Consider what exercises are most effective and important for weight loss in the abdomen:

1. Vacuum

A fairly easy exercise that is connected with breathing. Stopping on all fours, the body holds on the elbows and knees, take a deep breath with a relaxed belly. When exhaling, the stomach should be strained and pull into yourself. In this position it is necessary to hold out 30 seconds.

2. Lifting legs

Exactly sowing on the chair, the hands should be put on the sides of the palms down so that they are under their feet. In exhalation, the knees must be lifted so that they are as close as possible in the chest. In this position you should hold up to 10 seconds.

3. slopes around

Exercise for the abdomen, as well as sides. Stop straight, legs on the width of the shoulders, hands should be lifted above your head and fold them. The torso must be tilted to the left so that it felt stretching the right side of the body. Ideally, in this position it is worth staying for 15 seconds. Returning to the original one, the same needs to be performed with the right side.

Planck with turns

Such an exercise has a beneficial effect on the press, hips and the bottom of the back. It is necessary to take the position of the bar so that the elbows and socks touch the floor, and the body was as smooth as possible. So you should hold the housing for 30 seconds and make a turn to the position of the side plank. It is desirable to hold out on socks and forearm of one hand (right, then left) desirable about 30 seconds.

Twist

The most popular exercise on a flat belly, which is characterized by its ease and excellent result. It is necessary to lie on the rug - the face up, bend the legs, while the whole stop should be on the floor. Hands to throw out the head, take a breath, the upper body must be raised from the floor. It is necessary to twist as much as possible, the head as close as possible to press to the stomach. You need to exhale during the lifting.

Spit twisting

The essence of this exercise is very similar to the previous view. You should lie on the rug, hands behind the head, bend the legs in the knees, but that the feet do not touch the floor at all, but it was as if on the weight. Top Bodies should be raised as with a simple twist, but at the same time the right shoulder must be rotated to the left. The left part must be motionless on the floor. It is also necessary to do for the other side.

Bicycle twisting

It is necessary to lie on the floor, the hands behind the head, the legs to raise, then bend in the knees. Right knee must be pulled to the chest, then left and constantly change them. At the same time, the upper body should be lifted. The feeling is created as if the bike is spinning. The knees should make the most attracting the chest, the stomach should be tense.

Twisting with raised legs

You need to lie down on a rug up face, legs pull up and cross. The upper part of the body is to raise up as much as possible, and try to touch the stop. It is very important to keep track of breathing, exhalation when picked up the body, inhale when lowering.

The above lists a few simple and available exerciseswhich will easily help get rid of fat and extra kilograms. Paying for such exercises to 20 minutes a day at home, you can not only get a flat belly and an accurate waist, but also to stay healthy, beautiful for many years.

A complex of simple and efficient exercises for a flat abdomen. A set of exercises for weight loss in the abdomen and sides at home How to correctly and how much to turn the hoop to get rid of the abdomen and sides