Often people who begin to lead a healthy lifestyle are surprised at how quickly some parts of the body lose weight, and the stomach remains the same.
Even in some athletes, the protruding area of the waist is noticeable.Why is this happening and what exercises for losing weight and sides will help to quickly cope with the “rescue circle” near the waist?
The reasons for the formation of fat deposits in the sides and abdomen
The appearance of the fat layer on the stomach and sides lead:
- life without sports loads;
- excess of the daily calorie norm;
- The processes of fermentation in the intestine.
Constantly using sweets, pastries and fried dishes can be recovered up to 5 kg per month!And all this will surely be deposited in the middle part of the body.Healthy diet in combination with sports will allow you to get rid of a few kilograms around the waist.
Effective exercises for losing weight and sides at home
The exercises below are performed without any auxiliary sports equipment.There must be a minute break between them.
Do not start training at:
- heart diseases;
- serious violations of the musculoskeletal system;
- exacerbation of diseases of the pelvic and abdomen;
- pregnancy;
- Critical days.
Exercise "Vacuum"
This exercise will give a greater effect when it is performed in the morning and on an empty stomach.It is based on proper breathing work.
Beginners are advised to make a “vacuum” lying with bent legs, sitting or standing on all fours.After these techniques are mastered, you can proceed to a more complex option - standing in full growth.
Perform as follows:
- From a convenient starting position, make a deep breath through the nose;
- Exhale sharply through the mouth (you need to freely free the lungs) and hold your breath;
- on the exhale strongly drag the stomach, trying to stick to glue the stomach to the lower back;
- stay in this position for 10-15 seconds, without relaxing the muscles of the body;
- exhale slowly and gradually relax the muscles;
- Make a few calm breathing cycles and repeat the exercise.
At 1 time it is necessary to perform 3-5 repetitions, gradually bringing the breath holding to 30 seconds and sensing the work of the abdominal muscles.For the visible result, the “vacuum” exercise should be repeated 3-4 times a week for 2-3 weeks.
Thanks to the “vacuum” exercise:
- the amount of visceral fat will decrease;
- good posture will appear;
- will become stronger than the muscles of the case;
- The pain of the lumbar spine will decrease.
Planck with turns
This is a classic bar on the forearms where the elbows remain under the shoulders, the palms are connected together in a fist, the legs are straightened, the lower back does not bend.
Technique:
- create a straight line from the top to the feet;
- On the exhale, lower the pelvis to the right, as if trying to touch the hip to the floor, but not touching it;
- on inspiration to return to a static position;
- With the next exhalation, lower the pelvis to the left;
- Continue to calmly breathe and make 30-40 repetitions on each side without stopping.
This exercise helps:
- deeply elaborate the rectus and slant the muscles of the abdomen;
- feel the gluteal muscles;
- Strengthen the hip joints and remove the sides.
Lateral bar
By practicing it constantly, all the muscles of the press, buttocks and hands will be included in the work, which helps to reduce body size.
Perform as follows:
- lie on the side, put the elbow on the floor under the shoulder, the forearm completely lies on the floor;
- Raise the pelvis up from the floor, creating one straight line from the head of the head to the feet;
- breathe calmly for 10-15 seconds;
- Perform to the other side.
It is necessary to repeat the side bar 3-4 times in one and the other.
The side bar contributes to:
- creation of the waist;
- deep work of the muscles of the legs, torso and forearm;
- reduction of scoliosis.
Lunches with turns
Starting position: standing, stomach is directed inward.
It is worth avoiding the fall of the knee of the front leg inward, and also do not let the body change the perpendicular floor line.
Technique:
- take a step back, lowering the knee of the hind leg to the surface and holding the front lower leg as vertically as possible;
- turn the torso and hands to the outside of the front leg on the exhale;
- On inspiration, return to the starting position and repeat 20-30 times in each direction.
Exercise effect:
- strong muscles of hips and buttocks;
- deep study of the oblique abdominal muscles;
- Strengthening the muscles of the back.
Tilts to the sides
This exercise will reduce the fat layer of the "life circle" and strengthen the oblique muscles of the abdomen.Therefore, the waist can increase thanks to the muscles that appeared.
Starting position: the feet are slightly wider than the pelvis, the palms are collected on the back of the head, the press muscles are included in the work, the pelvis and legs remain assembled, the tailbone is forward.
Technique:
- On the exhale, tilt the body strictly in one plane in one direction, simultaneously stretching the other;
- breathe calmly for 5-10 seconds;
- On inspiration, return to the starting position and repeat in the other direction.
Strengthening the muscles of the case, the time spent in the pose can be increased to 30 seconds.To increase the amount of energy spent, you can hold your hands raised up.
Stool
When practicing it, the abdominal muscles will always be in good shape, and the stomach and sides will begin to melt before our eyes.A chair without a back is needed.
Starting position: sitting on the edge of the chair, holding his arms from both sides for him, keeping his legs straight, barely touching the floor with them.
Technique:
- deviate a little back to level the body and head in one line;
- on the exhale, keeping your legs together, bend them in the knees and direct them to the body;
- linger for 1 second and on inspiration to return to its original position;
- Repeat 30-50 times without holding your breath.
Twisting
They are performed lying on their backs, where the legs are bent at the knees, the palms are tapped behind the back of the head.
Technique Exercise:
- on the exhale, raise the upper part of the body, pressing the lower back to the floor;
- linger for 1 second in the highest position, feeling the load on the muscles of the press;
- on inspiration slowly sink to the floor, controlling the case;
- Repeat 15-30 times in 4-5 approaches.
For a greater effect, twisting 2-3 times a week should be repeated for complete muscle restoration after load.
Twisting deeply worked out the upper part of the rectus muscle of the abdomen, increasing the rate of fat burning on the sides.
Reverse twisting
The difference from ordinary twisting is that in the reverse press it is reduced due to the rise of the legs, not the pelvis.
It is performed lying on the floor, where the hands are extended on the sides of the body, the legs are straightened if possible.
Technique Exercise:
- on the exhale, raise your legs up, raising the lower back from the floor, as if twisting the pelvis to the shoulders;
- On inspiration, the legs and lower back are slowly dropped to the floor;
- Repeat 15-30 times in 4-5 approaches, following breathing.
Oblique twisting
They are perfectly combined with any other basic exercise for pumping the rectus abdominal muscle.
It is necessary to lie on the floor with your back, bend your legs in your knees, weave your palms on your head.
Technique:
- The ankle of one leg is put on the knee of the other;
- The case rises upward and slightly twisted, as if the elbow stretches to the knee of the opposite leg;
- on inspiration, return to the starting position and do the same in the other direction with a change of legs;
- Repeat 15-30 times in 4-5 approaches.
Twisting with lifted legs
They combine all types of loads, so the press works constantly.
Starting position: the whole back on the surface, the legs are raised up so that the legs form a right angle with the hips, the palms are on the back of the head.
Technique:
- Excess, the case rises smoothly, rounding the chest spine, the head moves towards the knees;
- 1 second of delay, and with an inhalation, the body smoothly drops down;
- Repeat 15-30 times in 4 sets.
Side twisting
Exercise helps to tighten the stomach and increase the endurance of muscles.
Starting position: the back on the floor, the hands are guided by the back of the head, the legs are slightly bent and turned to the side, the body is twisted in the side of the sides.
Technique:
- On the exhale, the head rises up, the shoulder blades break off the floor;
- On inspiration, the body slowly drops down;
- Repeat 12-15 times 2-3 approaches, turn the knees in the other direction and repeat.
It should be remembered about even breathing and look at the ceiling without bending the neck.
Twisting "bicycle"
They are performed on the floor, the legs are slightly bent and raised so that the hips are perpendicular to the floor, the fingers are intertwined on the back of the head.
Technique:
- on the exhale, twist to the right side, trying to touch the left elbow of the right knee;
- At this time, the left leg is approaching the body;
- On inspiration, the case drops down;
- Change the sides.
Do the number of times in which the burning of the abdominal muscles will begin to be felt.
Effect:
- elaboration of the upper, lower and oblique press;
- Powerful fat burning in the side of the sides.
All the above training helps to reduce the amount of fat layer on the stomach and sides as soon as possible.Combining this with a healthy diet and enough sleep, the body will be transformed for the better.