Exercises to lose weight fast on the belly and sides

The belly is the problem of a space for all to lose weight or desiring to lose weight of people. Fortunately removing belly fat is not difficult with diet and a complex of simple exercises. You can indefinitely do curl, download of press, but without diet for weight loss belly and sides to lose weight will not work. A good diet is a considerable advantage to achieve a result.

The training

Any physical exercise should begin with five minutes of training. It may be jump rope, the hula-hoop, jogging, and squats on the ground, slopes and so on. Important to properly warm up the muscles and the joints, dispersing the blood, and prepare yourself mentally to come expenses.

Then, move on to simple exercises to lose weight from stomach at home. The first few weeks, try not to change the priority order of the exercises and follow all the instructions strictly. If you can not make the required number of repetitions, do not worry. Two to three workouts, you are their master.

Exercises

Exercise 1: alternate lifting the feet.

Lie on the floor, having spread as a blanket or carpet. Lift the legs to the top, as shown on the photo. Then lower the left foot, without touching the lowest point of the ground and lift it into its original position. Then, do the same thing with the right leg and so on. Continue the exercise for weight loss belly to 45 seconds.

Driven by a field of application: the bottom and the top of the belly.

Exercise 2: taxiing lying on the ground.

Accept the position 1, as shown in the above figure, the hands behind the head, the legs bend at the knees. Let's start then with the twist alternately to the right and to the left. The highest point of the exercises need to touch with the palm of the back of the thigh. Do 20 times on each side.

Exercise 3: we continue to burn the sides.

The next exercise to lose weight the sides to be very effective and visible, the complexity of its production, without work done to the house.

Take the first posture, the right hand, bend the elbow, and put it in the right side. This exercise requires extreme concentration and tension in the muscles of the abdomen and flanks. After the adoption of the correct location to start the movement of the size up and down, trying not to weaken the stomach at the lowest point. After 20 reps turn to the other side and do the same thing.

Exercise 4: exercise on the side.

This looks like an exercise in classic house press, but complicated twists and turns at the top of the repetition and stillness of the hull. One uses the top of the abdomen and the obliques — that is to say, the most unfortunate of boca. The efforts which are necessary to maintain the torso in position at an angle of 45 degrees, have a surcharge of static charges.

Take the starting position, the hands in front as shown in the figure. Then begin to rotate the body in one direction and in the other, holding at the same angle to the horizon: 25 repetitions on each side.

Exercise 5: levels of press with the feet.

Here, we will form the bottom and top of the abdomen, followed by the destruction of fat and lose weight. Pretty effective lesson, must be carried out by lighter to the path of motion.

Then, lifting the legs up will take position 1. The hands pulling and try 30 times to touch his feet, as shown in the figure. Everything is quite simple.

Exercise 6: alternate leg lifts.

Once again, there is nothing complicated in the execution plan, but the first time the proper number of repetitions will be able to admire unfortunately not all. Make sure that your torso and legs were in a line and do not let the buttocks to sag and touch the ground.

Exercise 7: the rise of the torso and legs.

It is the most difficult period, but the most effective exercise for weight loss belly and sides. You can perform two types of laying on the ground, as shown in the photo, or sitting on the bench. We believe that you can do at home, because the bench is not all.

Relax on the floor, as shown on the picture. Do you not help the hands during the movement, they must help to maintain the balance. In the low position keep your feet on the weight, do not touch the heels of sex.

For women who want to get the most quick weight loss advises to strengthen each and every workout in the following form:

1. put on your favourite music, for the songs were going to each other without interruption;
2. get up on the floor with your feet about shoulder width apart and the hands to grasp the waistband (for the letter f);
3. let's start energetic alternate slopes to the left and to the right during a song;
4. then, without time to rest, press the press the cameras, the chin and make a movement of rotation of the trunk to the left and right, even up to the end of the song;
5. it is very effective exercise to lose weight on the sides, that you can do twenty minutes or more after the course of 45 minutes separately.

These simple gestures, you can perform after each training session and any other day, at least 7 times per week. The basic training recommend that you perform per day.

We have examined the most effective exercises for weight loss belly and eyelets on the waist, which can be completed by you, in the process of development and to gain experience.

A selection of exercise videos

Outside of our system of exercises, there are a very large number of training videos. I have chosen for you the most optimal and effective.

The first video is very detailed and covers our problem, the main professional fitness instructor and knows the business. Some of you may think that she had a wide waist, but believe me, it is of the aude, the performance of most other exercises.

The second video is less detailed, but it will be very useful if you decide to learn at home. The girl has a good form and the lucidity explains everything.

To reinforce the results

Home exercises to lose weight of the belly and the sides in collaboration with the schemes give good results in little time. However, there are nuances that can strengthen the effect of sporting activities and reduce the time before getting the results.

1. the right time for a workout cardio morning before breakfast. For the movement of energy need, which is usually taken from the daily menu. In the morning on an empty stomach, and our body uses directly the fat on the sides and the belly;
2. exercises to lose weight in the stomach must be intense, with an increase of the heart rate. Pulse — approximation of the intensity. For example, for women aged 30 years and the resting heart rate of 65 beats per minute, the optimum pulse slimming is 109 beats per minute, or 18-in 10 seconds. Calculate an optimum value of the heart rate, you can using the online calculator;
3. slimming need to sweat. If you do sweat, it means to simply change and perform exercises non-intensive: the meaning of this will not be;
4. exercises to lose weight in the stomach on an empty stomach and do not drink in this water. Weight training or cardio is usually accompanied by the consumption of a large quantity of water, but not in this case. The water will be unpleasant to gurgle in the belly, to divert and not to give to give everything to the maximum.
5. miss the dinner, if you made the evening. After the physical exercise, the metabolism increases at a level to be miraculous and in this stove burns everything that is in the stomach. And if the stomach is empty, and consumes the subcutaneous fat.

Exercises for weight loss belly and sides

1. Classic, tried and tested squats. Starting Position – stand with your back straight and secure it to the hand on the belt. The feet are shoulder-width apart. Need to crouch, and shoot your hands, after the return to the initial position. Finished interest, follow uno the good breathing – on the inspiration of the legs, exhaling, – the rise. The number of repetitions to 15.
2. The twist. Starting Position – lie on the floor to lumbar region was closely tight. The feet bend at the knees and the hands behind the head to the elbows were placed in different directions. Required during the inhalation of the tear in the floor of the head and of the scapula, exposing also the chin up, and as if trying to put the hand on the surface of the ceiling. When it reaches the highest point to the lowest possible to reach the buttocks, and 5 seconds to freeze. After exhale, and return to the initial position. Need to perform 12 reps. With the help of this fiscal year, although the direct exercise of the muscles of the abdomen.
3. The letter of legs in the air. Starting Position – need to sit on the floor and take the focus on the hands, which is casual. You want to raise the member-set of feet, and of not letting go of their draw in the air of the digits from 0 to 9. Breathe slowly and deeply. Repeat the exercise 3 times, after a rest between each 30 seconds.
4. Tuk-tuk. Starting Position – lie on a firm surface, legs and hands. You need to lift the feet above the ground, at a height of 30 centimeters in the air, and marc hit 3-5 times each other's feet. Then slowly return to the initial position. Repeat the exercise 9 times.
5. A bike. Starting Position – lie on the floor and hands behind the head, joined their castle. You want to raise the legs at an angle of 30 degrees, and you can begin to turn so-called imaginary of the pedal. An approach that lasts a minute. Need to perform several repetitions, with pauses of 2 minutes between the two.
6. The exercise is performed with the help of pillows. Starting Position lying on the back of the hands shoot up. Need to tighten between the legs of the pillow, and drawing in the air circles, starting with small and little by little, bit larger. In the initial position of return in the reverse order of large circles to small. You need to have to draw a minimum of 30 rounds.
7. Elevators. Starting Position lying on the floor with your hands behind your head, elbows at the look out in different directions, and bend the knees. Inhaling, raise the pelvis, up to the formation of a direct line with the knees. At a maximum altitude of freeze in a few seconds and build up all the muscles. After, exhale and, without haste, return to the starting position. Perform 3 repeat.

8. The fire of the candle. Starting Position lying on the back of the hands along the body. It is necessary to lift the feet against the floor, they are perpendicular, and the cross in the air. The media must do it by hand. After three intersections to hold your breath, hold your legs straight. Then return to the initial position, first by omitting the basin, and after the legs. The breathing has to be good – at the entrance to the climb of the leg, and on the exhalation, return to the starting position. For beginners exercise very complex, so it takes only 5 repetitions, increasing the level of training, you can increase this number to 15.
9. Roly-children. Starting Position – lie on your back and place his hands along the body. Need the prone position to transform the seat, leaning forward slowly until the fingers do not touch the stop. In the same manner, without haste, return to the initial position. The legs and the shoulders during the execution remain straight. The breathing is repeated from the previous year, – up on the breathing, and down-to-maturity. New — Exercises For Weight Loss Belly Photo
10. A mermaid. Starting Position – lie on your back, with opened by the head, the hands and the knees bent legs. Need the one to the right, the stop switch by the left, and, lifting up the upper body a little, turning to the right. 5 seconds to build muscle all over the body, and to hold his breath. Then return to the initial position, and after 7 attempts to perform the same exercise on the other side.
11. Gymnastics hoop. For practice, you can both buy by a ordinary envelope, and hula-hoop, with various accessories and a large weight. The weight of the envelope should be in the neighborhood of 1-2 kg If it is less, the effect does not appear, and if heavy, accompany them to courses of bruises and contusions on the sides. After the acquisition envelope, you can start to turn to the beginning of the needles of a watch, and after against. There is a total freedom of choice – feet can be both together and apart. Lesson with a hoop will help you to forget these disorders as a coward, in the fat from the skin, and even cellulite. In addition, to increase flexibility and agility, improve the work of the vestibular apparatus.
12. The most simple exercise of the static discharge, but not less effective. Starting Position – any. Exercises to perform, you can, even sitting down on the job. Necessary during inhalation to strengthen all the muscles and pull in the stomach, after a brief stint in this position for 10 seconds. After exhale and relax. After rest 30 seconds, repeat 10 times.

13. The exercise, clean up all the excess with the lower abdomen. Starting Position – lie on the back with long kicks, and to follow, for the heels, the head, shoulder blades and lower back pressed against the floor and his hands hooked behind his head. It is necessary to lift the left leg to form a 90-degree angle to strengthen the abdominal belly and attach to the left side of the right leg. Stay still for a few seconds and slowly return to the starting position, by failing, first, to the left, then the right leg. Repeat the exercise 20 times.

Currently, the network is more than enough, videobook with exercises to burn fat in the abdominal region. You can quietly carry and.

Necessarily it must be remembered that before the complex of exercises for weight loss belly, always warm-up to warm-up muscles, if the exercise is separate and is not included in the overall complex. During the execution of the same joint of the lesson, the training takes place at the beginning of the month, and it is not necessary in the annex of her outfit prior to the course for the belly.

After the development above for the exercises that you can do at home, not to waste time and money on gyms, in a few weeks will be visible to the initial results, which to put it in the reduction in volume size, the more fit the muscles and skin, superior well-being and good mood.

Enjoy each lived day and give to others radiant smile and good mood!