The muscles on the abdomen and sides belong to the muscles that form the corset.Therefore, their work involves many interconnected muscles that are located upside down and extend to the front and inside of the hips.Make some changes to your lifestyle and practice to reduce weight loss in your abdomen to achieve your dreams.
Strategies for reducing abdominal and lateral relief
The fat on the belly looks ugly aesthetically.Also, if you don't limit its growth, it will usually affect your health.A sitting lifestyle is one of the main reasons for the abdomen.Lack of regular exercise and low exercise, coupled with overeating, leads to fat deposition around the waist.Even without excessive weight, poor posture and weak muscles in the area can cause fat accumulation in the stomach and sides.All you need to do is adjust the muscles to make your waist thin.If you think that only diet can help your stomach burn fat, you're misunderstood.Diet can lead to overall weight loss, but it does not affect the stomach and sides by chance.Low-intensity power exercise provides an increase in metabolic rate and allows you to burn calories faster.If you follow these tips, you will get a bigger impact from your weight loss practice:
- Exercise from the waist and hips should remain motionless.
- Keep the muscles in stress tense throughout the exercise.
- Take a deep breath - This can strengthen the muscles of the press and protect the lower back.
Exercise should use a lot of muscle and spend a lot of energy to ensure a strong calories burn.Here, high-intensity training and fat burning will be rescued.80% of success depends on the use of healthy foods.Observe a balanced diet and have sufficient macroscopic and micronutrients.Eat food cooked at home and prepare food through fast food and food.If you do regular training for 30-45 minutes 4-5 days a week while eating a healthy diet, your weight will gradually lose weight and melt fat and sides.
The most effective exercises on the abdomen and sides
You must provide the body with the opportunity to not get used to the same training.For this, sometimes switching between exercises:
- Straight, reverse and side twists, included on the ball;
- Weigh and squat;
- a slope with dumbbells;
- Twins and stepper elements.
A 15-minute warm-up, running, jumping rope or bike before each training is perfect.
Lying directly on your back.
Nothing burns the stomach faster than twisting.There are many variations in this exercise.Don't hold your breath while performing.Repeat 2-3 times to close to 10 times.Bend your knees, place your feet on the floor or lift them at a right angle.Fold your hands over your chest - so you will avoid excessive stress on your neck muscles.
Tighten the muscles of the media and exhale on the exhale.I couldn't breathe and went down to the ground.Similar initial position, but when lifting the body, tilt your left shoulder to the right while placing the right side of the floor on the floor.Then make this movement in the opposite way.You can lower your knees in the opposite direction to the floor at the same time - this focuses on the movement on the lateral muscles.Starting from the initial position, exercises are performed by the legs rather than the shoulders.Make the news muscles work and don't use the urge to swing your legs.In this case, the feet are on the floor, the fixing ball supports the lower back, and the weight of the shoulders is on the weight.From this position you can twist directly and sideways.When lifting the case, you should not sit completely and lift your body at an angle of 30-40 degrees - this will protect your back from damage.All actions are performed slowly.
bridge
This exercise actively involves muscles in the abdomen and hips.It also has several varieties from the initial level to the advanced level.Repeat 10-12 in both methods.When lifting your hips, make sure there is no deflection on your back.It is from the position where the bent knees lay on the back and the feet stand on the floor.As you exhale, lift your hips and tighten the muscles of the media.Pace is on the top and slowly sinks to the floor.The premium version assumes you will be balanced with one leg support while the second stretches to the ceiling.In this case, gaining weight can complicate the exercise.Place pancakes on the belly of the bar, or repair the strips on the buttocks.
Vacuum in the abdomen
This exercise is also known as a four-point transverse abdominal vacuum.Vacuum movements in the abdominal muscles place more emphasis on breathing than on increased heart rate.They should be performed on an empty stomach.
- The vacuum of the abdomen is from four quarters.After exhale, tighten the abdominal muscles and hold them in that position for 15-30 seconds.
- Make different choices for this exercise.
Planck
This exercise trains muscles on the abdomen, hips and lower back.Use different rod options to pump all body muscles.Try to hold the backrest evenly and don't sag in the straps.Keep position as much as possible.Gradually increase this period of time, and then continue to extend the hand to execute the bar.In the advanced version of this exercise, you can raise an arm or leg on the floor.Hold your hips on the floor with a sophisticated version and raise one leg - this will make the lateral muscles and hips work hard.
- The reverse bar is similar to a bridge, only in the case of not supporting the shoulders, but in the elbow or palm.
- The stick on the ball.
Roll up the ball so that he can support his legs, his hands on the floor under the straps.The unstable position of the legs on the ball includes additional stabilizer muscles.
Breathing exercises to reduce waist and sides
Perform breathing exercises to remove the stomach and sides.
There are two types of equipment.BodyFlex, OCCIS effectively obtains the abdomen.In the first version, the technology involves the flow of oxygen to the place where fat burns.To do this, practice on an empty stomach, and pay special attention to breathing during this period.The exhalation here is replaced by deep breathing, then exhale sharply, and breathe again.Practice while breathing.It takes up to 10 seconds, which helps drive fat.The BodyFlex course lasts for 15 minutes, during which effective abdominal weight loss exercises are performed:
Warm up the shoulder width of the legs, bend slightly, lean your body forward a little, and put your palms slightly above your knees.Start taking a deep breath, trying to push the air higher until the lungs are fully released, breathing quickly on the nose.Exhale vigorously with your mouth, have diarrhea, and stop breathing for 10 seconds.Repeat complex.
- Put the shoulders of your feet - separate, bend your knees, palms, put a little above the knee cup for breathing exercises.Put your left hand down, place your elbows on your left knee, and use your extended toes to extend your right leg without tearing your feet.Lift your right hand to your head to maintain the sensation of the side muscles.Perform 5 repetitive cycles to change your hands.
- Sitting on the floor, throwing your legs towards the other, bent.Use your right hand to extend the opposite knee and throw your left hand behind.Do a breathing exercise, pull your left knee to your knee, and add your body to rotate your body and feel the tension in your waist.Turn around and stretch your waist, outside of your thighs.Carry 5 repetitions and change both sides.
When using the OCCISIS system, there is no sharp exhaustion, rather than short breathing.Appropriate techniques: 1 deep breath, 3 short breaths, deep breath, 3 light breaths.You can repeat the effective technique up to 30 times after eating.The technology stimulates the abdominal muscles, the abdominal press, which reduces to 250 times in a quarter of an hour.This helps get rid of fat, ugly folds and flatten the stomach.
Recharge the belly and side weight loss
When you want to lose weight, you should conduct rigorous training regularly (up to 4 times a week) and practice effectively every day.The following exercises can be included in gymnastics:
Lying on your back, straighten your hand and hand it to the floor.Slowly use the mixed high heels on the abdomen and quickly straighten your legs.
- Lying on your back, bend your knees, not tearing your heels with diluted elbows, hands on the back of your head.Exhale, lift your body to your knees, lie down along your outstretched arms, moving your legs until your fingers touch the carpet above your head.Return to IP, raise your legs to 20 cm for 10 seconds.
- Sit down, straighten your back, your hands on your hips, filter the stressed muscles and lie smoothly on your back, matching the angle of 90 degrees between your body and straight legs.
- Loaded shallow squat - Sit slowly on the imaginary chair, in a continuous position, straighten.For complications, you can squat on one leg and twist the hoop.
How exercise affects weight loss on the abdomen and sides
Implement regular or even a few physical exercises - sometimes it becomes a test for many people to lose weight.Indeed, not everyone can force themselves to pay attention to sports every day, so most people think that a proper nutrition is enough.But it is precisely the problem area, because only through calorie deficiencies, the stomach and sides are difficult to be organized.By the way, how to create a calorie deficit read here.Of course, these amounts will decrease, but the stomach will still not be flat.To flatten the abdomen, it is necessary to have a toned abdominal muscle.If they are weak, the stomach will still bulge, forming an ugly contour.Well, you can only tighten your abdominal muscles in one way - effectively exert your belly and sides.Also, of course, physical activity helps to lose weight faster.
5 exercises for weight loss and side
First, let's talk about aspects.There are many simple but effective exercises that help reduce sides and tighten the abdominal muscles.Consider 5 exercises to reduce weight loss on the abdomen and sides to ensure tightening the numbers.The first three of the introductions are aimed at the sides and simply and quickly get rid of unnecessary clusters in the area.These exercises are enough to get rid of the surplus, but at the same time, without waving the press’s tilted muscles, the volume of the waist increases.The remaining two help tighten the press and achieve a flat belly.
- 1 slope.Start Position - Leg widths apart, hands bent at elbows, holding the belt.Or, we bend the side while tilting one hand towards the inclination.If we lean to the right, then the left hand stretches, and vice versa.Repeat 30 times.This exercise is very simple, but very effective.You need to do two or three methods that can be repeated every day.
- 2 circles of the case.Start Position - Legs and shoulders are separated, put our hands on the chest level, and seal the brush in the lock.We turned around and tried to completely rotate the torso, legs and pelvis remained motionless.We use 20 or both methods 20 or 3 times.
- 3 Twist.Starting Position - We lay on your back, holding our hands behind your head, feet on the floor, legs bent on our knees.We lift our body to our knees, turn, and return to the starting position.We repeat 10 times in each direction.One or two methods are enough.
- 4 The rise of the body.There are two variations of this exercise.The first one is designed to strengthen the upper pressure, and the second one allows you to exercise the lower press well.So we walked to the floor, bent our legs on our knees, and stood on the floor of our feet, holding our hands behind our heads.We tear off the shoulder blade from the floor and stretch up to our chin, not lifting our body completely and occupying the initial position.We perform two to three methods 12-15 times.In the second change, we do the same thing, only we raise the box completely, attracting the chest to the knees.
- 5 Raise your legs.We lay on the floor, rested our hands on the floor, held them on our bodies, and pressed the lower part onto the floor.We lift our legs perpendicular to our body and slowly lower them, about 5-10 cm from the floor, and then lift them up again.We repeated the exercises 15-20 times, using two to three methods.
Effective journalism exercises
It is difficult to achieve perfection of the character, especially in "complex" areas like the stomach and waist.To maintain weight, to maintain a thin waist, a flat stomach over 40 becomes a real problem.But nothing is impossible.An effective exercise proposed by experienced fitness coach Gay Gasper can make your waist thin.Gay Gasper calls him - the complex "fool".For each exercise, more complex modifications to the advanced level are also proposed, and vice versa, if in the first stage, it is difficult to deal with even at the basic level.You don't need special equipment or housing, just carpet.Therefore, the abdomen gay Gasper complex is ideal for homework.Gay Gasper recommends combining news practice with aerobic exercise and balanced nutrition, as there is only one press swing that isn't enough to accommodate the belly.Burning fat in just one specific area is impossible, so without aerobic load and a balanced diet, you won’t receive a flat stomach, and even a pumped abdominal compression can hide a layer of subcutaneous fat.By fulfilling these suggestions, after 2-3 months, you can ensure a thin waist, a flat belly and beautiful belly.Yes, unfortunately, the process is not very fast.However, if you practice every other day, you can see the first motivational result in two weeks.