If the imbalance between intake of calories and their consumption in different parts of the body appear fat. Some are finding ways on how to lose weight in the stomach, others are concerned about the fullness of the hips or sides. The fight with overweight slim figure has to be comprehensive.
This is to control the energy consumption of relevant products, classes in the gym, that the muscles in the abdominal have received the required load and tone. Exercises for weight loss belly, regularly performed at home, helping to eliminate sagging muscles and at the waist more slender.
How to choose the best exercises
Select the type of exercise that must be on the basis of the results to be achieved. If the fat deposits are observed, not only in the area of the abdomen and on the thighs, buttocks, and excess weight is not very large, will be useful for health, Running, gymnastics, aerobics and other types of physical activity. For example, for weight loss in the abdominal area, you can use the different exercise machines.
Nutrition during a workout is not necessary, but adjusted diet costs. First of all, that it is better to give strength, semi-finished products, fried foods, not to overeat.
So, how to lose weight in the stomach using the at home workouts you can properly alternating strain and relaxation, it is best to engage in through the day. The best time to workout – from 11 to 14h and from 18 to 20 hours. An important condition for the successful implementation of it must begin no earlier than two hours after the last meal, no later than two hours before bedtime.
Each session should start with a warm-up. In the first few days can be a pain in the muscles, then normally. After about one month of regular exercise you will not be able to get involved, and then have to think about increasing the load, because the efficiency of the old complex will be reduced.
At home exercises for belly weight loss
Exercises to lose weight in the stomach. it should be noted, that a woman must remain a woman, which unnecessarily raised the muscles, six-pack abdominals are developed in very rare cases.
For quick weight loss enough to perform 3-4 exercises, 2-3 sets of 15-25 repetitions. These can be included in morning exercises.
Twisting
Your back and feet flat on the floor, hands behind the head, elbows divorced. Exhaling, lift the upper half of the torso to the knee. Pause for a while on the breath to return to its original position.
Lifting the legs
The lower back firmly pressed to the Mat, straight leg vertical with the top, stretched hand on the body. Gradually lower the legs, almost touching the ground with my heel. Pause for a second, return to starting position. You must make sure that the loin is not with the soil.
Brass on the back
To lose weight in the stomach in the supine position is useful if you want to perform the following exercise. Corrected hands, palms lean on the floor. Slowly pulling up the legs in the stomach, heels together. Then with a quick movement, straighten your legs and end up on the floor next to the.
AB workout
To strengthen the abdominal muscles and fast lose weight in your stomach at home, it is useful to perform the following tasks:
- In the supine position knees bent, feet on floor, hands on head, elbows out to the sides. On the exhale, lift the upper body to the knees.
- Lie down, hands on the body. Move your straightened legs so that their toes touched the Mat above his head.
- The source position is the same, to raise the straightened leg off the floor to a minimum height of 20-25 cm.
- To sit on a Pillow, back straight, hands near hips. Stretch the abdominal muscles and gently tilt back, keeping the right angle between the body and correct legs. Then return to the starting position.
How to remove fat from the thighs
To become slimmer, it is useful to every morning at home to do the exercises simple exercises for abdomen weight loss from shortening of the leg:
- A simple and useful warm-up exercises: Jogging in place with high knees, the thigh is perpendicular to the body. Train the abdominal muscles effectively burn fat lower back.
- Feet shoulder width apart. Skewed to the right, at the same time lift the left arm over the head. Repeat for the other side, changing the side. Thighs during bending should not change position, the back should not go forward or back, forming a plane with the rear surface of the leg.
- For weight loss belly and sides, it is useful to make shallow squats. Feet wider than shoulder width, feet parallel. Crouch alternately in the left and the right leg to the level of the chair seat, back straight.
- Lying on the gymnastics Mat, lift the straightened leg and starts to turn a fancy bike with pedals. It is useful to alternate the rotational motion, making them forward and back.
Exercises for weight loss legs
It's no secret that fatty deposits are formed not only on the belly, but and legs. So, I would also like to lose weight in the thighs, calves, buttocks.
- The most simple exercise – Mahi. For balance it is better to stick to the back of the chair, waving each leg forward, backward, sideways. No matter what kind of injury it is necessary that the muscles were well warmed up.
- Another type of useful exercise to effectively lose weight, you can get with a low stand – "step". In 5 to 10 minutes to put it on first, then the other leg, and then in a similar way is "down".
- Workout for thighs and buttocks you need to lie on side, bottom arm is bent at the knee and resting on the pad, palms of the upper side of the abdomen also resting on the ground. From the ground to the hip, leaning on hands and feet. Back and back, legs in the form of a single plane. Exercise helps to lose weight in the stomach, strengthen the various muscles. This should be done on both the sides of the torso.
- Lying on your side, at the bottom of the page, placed below the head, a top strap. Understand on the exhale straightened her top leg as high as possible. If you want to perform the exercise on the other side.
- Sitting and leaning back on your hands, try to touch the ground, knees, legs bent to the right and left side of the torso.
- If the legs are complete in the calves, for weight loss, it is advantageous to roll the body weight from the heel to the toes.
- To lose weight in calves, stand on one leg, the other is to the rear of the cross, to rise on the sock. For the balance, to stick to the back of the chair or on the wall.
At home exercises for weight loss belly sides
- Stand straight, feet shoulder width apart. Straight arm raise. To make inclinations forward, right, left, 15 in each direction.
- The source position is the same, his hands clasped on his chest. Turn three times left then three times right, to each side 15-20 times.
- Sitting on a chair and maintaining balance, pull your knees to your chest, clasping your hands. Slowly return to the starting position. Pretty much 8-10 times, 2-3 sets.
- Maintaining balance on the chair and control the heel touched the ground, inclining the body to the back. Insurance back, you can put a mattress and soft pillows.
- Lying on the Mat, arms lift the body, place it upright, back straight.