Abdominal and sides weight loss exercises

Have you stopped your favorite things that were recently recently?There were ugly structures, so confidence in its perfection disappeared?Every second is confronted with those different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror every day, and are intensively looking for opportunities to deal with excess weight.

Want a flat belly and beautiful waist?Abdominal and sides weight loss exercises are a great solution for those who dream of returning harmony.Along with a balanced diet, it will achieve fantastic results much faster and more efficiently, which will stay with you for many years.

Why weight gain

Small fat content is the norm for any person.It provides bone and organ protection against hypothermia, any effect from the outside.Excess deposits are already on the occasion of anxiety.You can get rid of them by learning and, for example, a fascinated diet.But before creating an exercise program and determining the nutrition technique, you need to know the cause of the cause:

• Decreased metabolism.The older a person becomes, the slower he has metabolism.It becomes much harder for the body to digest the food it receives, which gradually determines the excess weight set.You may have noticed many times that your relatives, friends eat a lot of fat, sweet, and the figure remains so slender, and you start to get, as in yeast, from any bun.This is precisely because of the normal metabolism, which is normal in the first case, which has decreased in the second.
• Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If the older line relatives experienced increased body weight, then you will have a tendency to excess fat.
• Sedentary lifestyle.If you move little, you will not make any, even the slightest exercise, and will inevitably gain at least a few kilograms that will be very difficult to deal with this schedule.
• Overeating.Any overeating is the main cause of excess weight.First of all, if it is combined with a sedentary lifestyle, the fat will accumulate several times faster.
• Incorrect posture.Stop constantly, fat slowly accumulates in the stomach.To avoid this, you need to keep your back straight.
• Hormonal changes and failures.When a woman or a man reaches adulthood, serious hormonal changes occur, and various failures are also unusual, inevitably causing body weight.

Why is it important to perform a thin waist and flat stomach exercises

It is important to remove the stomach and sides, performing the most effective exercises not only for beautiful appearance.It is also useful for the health of the whole body.There are several medical indications where physical activity is vital:

• The threat to increase cholesterol.As the body weight increases, the percentage of cholesterol in the blood also increases.Excessive content leads to poor health, emergence and development of many serious illnesses.
• Risk of stroke and heart attack.This applies to people aged 40 at a weight of 30 years of age.In this situation, the work of blood vessels worsens, and the heart load on the heart increases several times.All of this in the complex poses an additional risk, the likelihood of strokes, heart attacks.
• Slow down the bloodstream.The accumulating fat creates an increased load on the internal organs.As a result, nutrients are much worse, slow down blood flow, which ensures that the well is worse and increases the risk of cancer.
• By reducing immunity.Excessive body weight causes metabolic slowing, hormonal background damage.The body weakens and becomes much more sensitive to various colds and viral diseases.

Effective weight loss and sides exercises

The muscles of the abdomen and the sides form a kind of "corset".The work of other muscles on the back, buttocks and hips depends on their status.Only a competent exercise set will always maintain the body in perfect condition.The results depend on the original amount of fat deposits and the human mood to reduce weight.

Before choosing the right physical activity, it should be remembered that any motor activity along with the diet gives a detailed effect and does not affect the selected areas:

• Home training must be regularly prepared.
• Absolutely all parts of the body are related.
• A competent diet is implemented for greater efficiency.

We offer you these exercises to help you make your waist and stomach elastic and without one fat.

Twisting

This is one of the most common movements that are very popular today.This is not considered most effective, but the bark is extremely prepared.If you are competently combining it with a nutritional diet, you will very quickly notice a great result.

• We lie down on a soft gym mat.We bend our feet on the knees.It is imperative that even when folded states they stand evenly on the floor surface with the whole foot.
• We put our hands behind the head.
• We deeply inhale and begin to lift the upper body.Each elevation is necessarily accompanied by exhalation.
• As we lower the body, we slowly inhale.After the back is completely on the floor, we repeat the exercise again.
• We do 2-3 methods of 10 reps.

Reverse rotation

• We go with your back on the gym mat.
• We have legs so that they are perpendicular to the floor and the legs are completely on the surface.
• We put our hands along the body lowering the palms.
• Raise the lower part of your body as you exhale, bring your feet as possible to your chest, touching a little and attaching a couple of seconds.

• As we breathe in, we get to the starting position.
• We provide three methods out of ten reps.

Diagonally

This exercise is reminiscent of classic rotation, but with some changes.The installation technique provides shoulders.

• We lie down with your back on the gym mat and take the starting position, carrying our hands at the neck.
• We bend our feet so that they do not touch the surface.
• We lift the top of the body by turning the shoulder sideways.When the right shoulder turning is made, the left side remains in a constant, lying position.
• We repeat the left shoulder movement similar to the right side.
• Repeat 12 times.

Rotation with raised legs

• We lie down and pull our feet up (you can cross them).
• We do a winding body, similarly classic.
• We breathe while breathing.
• We carry out three methods related to 10-15 reps.

Planck with turns

She works extremely on her back, hips and press.

• We lie down in the original position - the knees/elbows are on the surface of the surface in a state.
• We ensure that the cervical region and the spine are applied evenly.We look right in front of us.
• We lift our knees from the floor and put our feet on the socks.
• So, we keep for 30 seconds.It is important that breathing is not severe.
• We repeat the exercise for each side of the same time.If the physical form allows, you can stand within 1 minute.

Planck with a turn

• We go to the side of the surface.
• We move the weight of the body to the right elbow/ arm and the appropriate leg.It is important that the hand bent at right angles.
• Place your left leg on the right.We keep the lower limbs evenly.Raise your hips from the floor.
• This way we follow 30 seconds.

Lugs

If you have never done an exercise about your belly before, then you should definitely perform effective data.

• We take one small step with the right foot and bend.When accepting this position, the femur is the muscle tension.
• We lift our hands right in front of us, parallel to the floor.
• We take a significant step ahead and sit a little.Suitable in this case remains behind the back, but as the sock rises.
• The back when the movement should be smooth.
• We repeat the attacks.
• We get 15 reps on each leg.

Tilted sideways

• We get up straight.We lift our hands over our head and fold it.
• We make a slope to the right.Ideally, the waist amount is bent as much as possible - the left part should feel stretching.We are attached to the sloping position for 15 seconds.
• Carving back to the original position.
• We repeat the propensity in the other direction, while delaying for 15 seconds.
• As soon as you get used to "delays", you can increase their time, for example, in 30 seconds.

"Vacuum"

This exercise is ideal for the stomach press.It is based on breathing.

• We stand on four, following this position, with the help of knees and elbows.
• We take a deep breath.At this point, the press should be as relaxed as much as possible.
• Exhale and at the same time pull our stomach by tensioning the press.
• We follow the stationary 30 seconds.
• We repeat 2-3 methods of 15 reps.

Increase in hips

• We lie down by straightening our hands along the body, the palms to the floor.
• We bend our feet to the knees, placed sideways, remembering that the legs should stand exactly on the surface.
• Slowly, slowly, lift your hips with the lower back.The rest of the body should remain in the real estate mat.
• We bend the back slightly and tense the mucous muscles.We follow this position for a few seconds, corrected.
• We return to the original position.
• There are several ways to repeat 10 to 15 times.

How to choose exercise to lose weight and sides

It is necessary to create a program before removing the sides and stomach.Unimaginable exercises are unlikely to give the desired effect.The workout set is selected for each person individually, taking into account the characteristics of the body, the initial physical shape and body parameters.An experienced coach should deal with this problem.

It is not necessary to visit gyms or fitness centers to get a consultation.One training with a specialist is sufficient to choose the right exercises and make a plan.It also shows the technique of performing some movements.

If it is not possible to contact the coach, then you can simply do joint exercises like recharge in the morning.However, keep in mind that there is not so much effectiveness from it.It is best to try to make a training plan in person, but the following factors take into account compulsory accounting:

• Medical indications/contraindications.For example, people suffering from osteochondrosis are best abandoned with sharp movements.Patients with cardiovascular problems should give up difficulty lifting and running.
• Goals.The larger the goal, the more complex and efficient the exercise set should be.If you just have to remove a few kilograms, then simple exercises with a diet with low carbies will suffice.It is important to perform cardio training and press exercises for greater effects and athletic forms.
• Conditions.If you are constantly going to the gym, then the opportunity to do exercises using various trainers.Otherwise, it is necessary to choose training that can be easily performed by improvised tools at home.

Removing your waist and stomach is not as difficult as it may seem at first glance.The key is to properly apply and create a program that will help you quickly achieve your desired goal.And we will help you that.