Exercises to slim the tummy, side and waist: photo and recommendations

The popularity of diets, including the extremes, does not diminish the value of sport in the fight against excess weight, without regular exercise to keep the body weight at an appropriate level quite challenging, as quickly the weight lost can also return quickly. Only properly chosen exercise for weight loss your daily run can give the desired harmony, without harm to the body. Of course, it is recommended to change the power supply, as well as a style of life in order to achieve a quick effect of loss of excess weight, as well as to maintain health and youth for years to come.

how to lose weight quickly

Most often the problematic areas in which they have the property to accumulate in body fat are the belly, the mouth and the hips. Exercise to get rid of the extra pounds, the accumulation of these areas, should be directed to the heating and the active work of the muscles, as well as the acceleration of the metabolism, increasing the flow of oxygen in the blood, the faster the output of waste and toxins from the body.

Warm up before occupations

To the beginning of the course, it is necessary to organize the warm-up. The heating and stretching of the ligaments and joints, help to do the exercises more efficiently, and also allow to prepare the muscles for the physical effort, not causing pain and fatigue of your order. The main thing — do not overdo it in the warm-up, after passing it a lot of effort and bringing the body to the point of fatigue and inability to perform the full exercise.

The time allocated for the warm-up should not exceed 5 to 7 minutes. General preparation of the body can be run in place, jump rope for 1 to 2 minutes. Then, it is necessary to warm up the muscles in the problematic areas of the body, making slow inclinations, abdominal, movements, balance with feet of 10-15 repetitions of each exercise. This exercise helps to improve blood circulation, accelerate lymph flow, and increase heart rate to 140-150 impacts, serving as a good preparation for an intense training session.

Exercises for the muscles of the waist and on the sides of the belly

To make the waistband of the plan, there are different complexes of class. Total duration of training for beginners — about 30-40 minutes, for the most prepared — up to 1 hour.

During this time, you can choose the most appropriate exercises, performing them for 20 to 25 repetitions. It is desirable to have time for physical activity at least 4 to 5 times per week. After the stabilization of weight, it is possible to reduce training to 3 times per week.

  1. The simplest thing in the exercises for the belly — swing press on the floor, a bench or a chalkboard for the press. To run, you should lie down on a flat surface, attach the feet and produce elevations of the body upwards up to 90 degrees. An approach needs to perform at least 20 to 30 repetitions. To the exercise of distorting the muscles of the belly during the rise of the body, you must reject, in the side, alternately to the left or to the right.
  2. Another exercise is the following: from the position of lying on your back when a little folded in the lap of the legs, and the hands should be straight behind the head, the need to produce elevations of the trunk, slowly the hands to the tips of the fingers.
  3. For effective loss of weight at the bottom of the belly body pressed firmly against the surface and legs straight up at an angle up to 45 degrees and kept in that position for a few seconds. To complicate the task can producing transients feet in the air, and then, slowly, your omit.
  4. Good results brings out the following exercise: in the position lying on your back, hands under the buttocks, is made a deep breath and slowed breathing. Next, the foot attains a height of 30-40 cm and are run swing movements with the legs straight, and not less than 5 to 10 repetitions. Once the feet sink to the ground, and is expelled.
  5. Even a simple exercise: in the prone position with flexed on her lap and feet on the inspiration to produce elevations of the pelvis upward, and the loin should be stuck to the ground, and the hands under the buttocks.
  6. There is an exercise that you can perform even at work or in front of the tv. In inspiration how you can be stronger than retracts the belly, and is kept in this condition for about 10 seconds, the following is made slow breath. The number of repetitions can be up to 30-60 in a state of fatigue easy.

Fitness for weight loss belly

A great way to get rid of the fat in the belly and on the sides — run the slopes in 4 parts, 20 times each. You can also do the squat, hard-keeping the feet on the floor, drifting states, in the castle hands alternately on each thigh. It is an exercise very effective to treat oblique press.

The weighting of hands dumbbells brings quicker results in giving harmony to the body. Fulfilling the normal slopes, you can take in each hand dumbbells weight 1.5 kg, with arms, lifting the head. If difficult to produce the pitches with both hands raised, you can be one of them to fall down.

Simple balancing exercise: foot pressed to the ground my feet need a little bend the knees, and then, alternately, pull the hands with rigid dumbbells to the other side of the leg. This allows the inclination of the abdominal muscles, which has a positive effect on the weight loss side of the body.

An effect of massage, carried out when the impact of the hula-hupa in the muscle and subcutaneous fat belly fat and on the sides, allows you to quickly achieve the desired thin waist. To perform this exercise is easy and at home. Buying the bezel, the daily need to produce the most simple complex of the lesson.

In the standing position, putting bent in the elbows with the hands at chest height, you must aggressively turn the hoop on the waist for 15 to 20 minutes, with short rest. To complicate your task, you can, in turn, stretching the arms upward, as well as making attacks on foot to the front. It is necessary to remember that in the initial stage, it is not possible to produce a long workout, as well as in the belly may appear bruising and contusions, which will make impossible the subsequent classes.

Exercise for slimming in the hips

exercises to lose weight of thighs

Simple and easily practicable exercises for thighs — ascent and descent of stairs. This type of exercise helps to activate the muscles of the legs, inner thigh and more efficiently when you transcend immediately via 2 steps. Give the skinny country and you can climb the stairs without using the elevator, at least, in the period of 5 to 7 minutes daily.

There is a set of exercises, whose fulfillment in house to quickly bring the desired results.

  • Exercise on the wall is the following: you must press rectified back to the wall, to place the feet shoulder-width apart, and then, slowly, sliding, sinking the state, when the knees are bent at a right angle. In this position, you need to keep at least a few seconds, and then slowly, to straighten the wall.
  • One of the best exercises to train the inner part of the thigh is: foot, feet slightly greater than shoulder width, you should place one foot above the level of the ground 20-30 cm (for example, using the box), and then slowly squat to a position in which the hip become parallel to the floor. Stopping just 3-4 seconds, you can get up.
  • Another exercise for the training of the front of the thigh: from a standing position, feet shoulder-width apart, you need to make a thrust of a slope on the knee of the foot to the front, the second when you do this, we must leave our back, so she lay down on the floor in a straight line. It is very important, keeping the balance spread hands, stay in this condition for about 7 to 8 seconds. To complicate your task it is possible to hold on hand dumbbell weight 1-1,5 kg.
  • It is very simple exercise to train the muscles of the thigh. To complete it I need to lie down on the ground, hands lie along the body, and then lift a leg strictly perpendicular to the ground and making a circular motion inside of 30 seconds in any direction.
  • The inner part of the thigh as well to form this exercise: in the position lying in the left lateral position need to lift straight right leg up, and fix the right hand and the left foot to produce mahi in the air, pulling upwards to the right. Next exercise is the same with the other side of the body.
  • Lying in the left lateral position, with the legs straight, which are a little bit to the front of the body, you need to lift the right leg at an angle of 30 degrees from the ground, then the left leg to produce mahi, trying to get hold of right. Repeat 10 to 15 times on each leg.

The classes on the ball

Good results for slimming on the hips bring exercises done with a special ball the fitball.

  1. In the lying position on the floor should be placed a foot on the ball, and the second a little expand in the direction of the hull, with taz will rise above the ground. The second straight leg, you need to make a scale up to the position perpendicular to the floor.
  2. Sitting on the carpet and making the whole of the support of the hands on the floor behind you, you need to hold the ball with the feet, and then lift the unfolded feet above 40-50 cm, and then slightly bent, slowly, to put them on the floor. You should maintain fitball, taking care not to let it fall.

Diet in weight loss

To lose weight effectively, it is necessary to observe the correct mode of feeding after the workout and before its beginning. Experts claim that aerobic load for slimming it is better to run in morning time with empty stomach. Plagued by hunger, animals to eat a small portion of cereals, dried fruit, or a small portion of protein fat-free food for 30-40 minutes before the start of the lesson. The perfect solution — enjoy a cup of green tea prior to occupation, that is able to speed up the metabolic processes in the body.

During the intense physical load, it is important, for under the hand was a bottle of clean water not carbonated.

Especially since a large amount of liquid, the body needs in replenishing your inventory, in addition to when there is a sufficient amount of water is faster to get rid of waste and toxins.

After the exercise, it is recommended to eat, not before an hour and a half after its completion. During this period, the hard body uses for metabolic processes calories, obtained from hypodermic fat reserves. The most recommended receiving protein food in sufficient quantity to keep the muscles strong and elastic.

To summarize,

To effectively get rid of excess weight, you must be in root to change style of life. Correct and healthy eating, exercises for slimming, compliance with ideal drinking mode, and also the abandonment of bad habits can help to make the body slender and beautiful, and also will improve general well-being and mood.