Often, people begin to lead a healthy lifestyle, they are surprised the speed with slimming some parts of the body, while the belly is the same.
Even some of the athletes is a visible act the waist area. Why is this happening and what exercises for slimming the abdomen and sides allow you to cope with a "life-saver" around the waist?
The cause of the education of fat deposits on the sides and belly
The emergence of the fat layer on the belly and sides lead to:
- life without sports of loads;
- the excess of the daily norm of calories;
- fermentation processes in the intestine.
Constantly eating sweets, cakes, and fried dishes can be reset up to 5 kg in a month! And all this necessarily be stored in the middle part of the body. Healthy eating in combination with the sport will get rid of some extra pounds around the waist.
Effective exercises for slimming the abdomen and the sides at home
The following exercises are performed without any kind of auxiliary sports equipment. Between them there should be minutes of rest.
It is not worth to start the training when:
- diseases of the heart;
- serious violations of the locomotor system;
- the worsening of the diseases of the organs of the pelvis and the abdomen;
- pregnancy;
- critical days.
The Exercise Of "Empty"
This exercise will give a greater effect during the execution of the morning and on an empty stomach. It is based on the correct work of breathing.
Beginners are recommended to do "vacuum", lying down and with the legs, sitting or standing on four legs. After these techniques are mastered, you can move on to the more complex option execution: standing in full growth.
Perform in the following manner:
- from the comfortable position of origin to make a deep breath through the nose;
- sharply exhale through the mouth (you need the fastest possible release to the lungs), and breathing;
- when you breathe out strongly you drag the womb, trying as if gluing the belly to the back;
- stay in this position for 10 to 15 seconds, not relaxing the muscles of the box;
- slowly exhale and gradually relax the muscles;
- make a quiet of the cycles of breath and repeat the exercise.
For 1 time, you should perform 3-5 repetitions, gradually bringing the delay of the breathing within 30 seconds and feel the work of the muscles of the abdomen. For visible result you should repeat the exercise "vacuum", 3-4 times per week for 2-3 weeks.
Thanks to a year of "Vacuum":
- it will reduce the amount of visceral fat;
- you will see a good posture;
- are strenghtened the muscles of the box;
- the pain relief of the lumbar spine.
Strap with curves
It is a classic of planck in the forearms, where the elbows remain beneath the shoulders, with the palms together in a fist, legs extended, spine not bent.
Technique of execution:
- create a straight line from the head to the feet;
- on the exhale to lower the pelvis to the right, as if trying to touch your hip to the ground, but without touching it;
- on the inhalation, come back in a static state;
- with the next exhalation lower the pelvis toward the left;
- continue to calmly breathe and do 30 to 40 repetitions on each side, without stopping.
This exercise helps us to:
- deeply the straight and the diagonal muscles of the abdomen;
- feel the buttocks;
- strengthen the hips and fix the mouth.
The sidebar
Constantly practicing, all the muscles of the press, the buttocks, and the hands are included in the work, which contributes to the reduction of size of the body.
Perform in the following manner:
- lie down in the elbow, the elbow to put on the ground under the shoulder, the forearm rests on the floor;
- raise the pelvis up from the floor, creating a straight line from the head to the feet;
- breathe quietly for 10-15 seconds;
- run on the other side.
You must repeat the side of the bar 3-4 times to one side and the other.
The sidebar contributes to:
- the creation of the waist;
- deep work of the muscles of the legs, the torso and the arms;
- the reduction of the scoliosis.
Lunges with curves
Starting position: standing, the belly is oriented towards the.
Worth avoiding the fall of the knee of the front leg to the inside, so as not to give body to change perpendicular to the straight semi-line.
Technique of execution:
- take a step back, lowering the knee of the rear leg to the surface and with the front of the shin of the maximum vertical;
- rotate the torso and the arms to the outside of the front leg to the exhalation;
- on the inhalation, return to the starting position and repeat 20 to 30 times on each side.
The effect of the exercises:
- strong muscles of the hips and buttocks;
- the working out depth of the oblique muscles of the abdomen;
- the strengthening of the muscles of the back.
Effect of the tilt from side to side
Exercise reduces the fat of the intermediate layer "vital" and will strengthen the abdominal muscles, obliques. Therefore, the waist may increase as a result of that has appeared the muscles.
Starting position: stand a little more of the pelvis, the palm of the hand collected in the nape of the neck, the muscles of the newspapers included in the work, the pelvis and legs remain concentrated, the tail bone forward.
Technique of execution:
- as you exhale tilt the body strictly in the same plane to one side, at the same time extending the other;
- breathe 5-10 seconds;
- on the inhalation, return to the starting position and repeat on the other side.
Strengthen the muscles of the box time spent in the posture that can be increased up to 30 seconds. To increase the consumed amount of energy, you can keep the hands extended upward.
Elevation of legs on the chair
Practicing your abdominal muscles will always be on the pitch, while the belly and sides will begin to melt in the eyes. You need a chair without a back.
Initial position: sitting on the edge of the chair, holding the hands of two parties, keeping the legs straight, barely touching his sex.
Technique of execution:
- swerve a little back, to align the body and head in a line;
- as you exhale, keeping the feet together, bend your knees and lead to the body;
- stay in 1 second, and on the inhalation, return to the initial position;
- repeat 30-50 times, without stopping the respiration.
Torque
Are performed lying on the back, where the legs bent at the knees, the palms reach to the nape of the neck.
The technique of the exercises:
- as you exhale lift the upper body, squeezing your back towards the floor;
- persist for 1 second in the best position possible, feeling the tension in the muscles of the press;
- on an inhalation slowly falling on the ground, controlling the body;
- repeat between 15 and 30 times for 4-5 sets.
For greater effect you should repeat the torque of 2 to 3 times a week for complete recovery of the muscles after exertion.
Twisting deeply handle the upper part of the rectum of the muscles of the abdomen, which increases the speed of fat burning to the sides.
The returns of torque
Difference of the spins in the sense that, in the decline of newspapers reduces the lifting of the legs and not with your pelvis.
It is performed lying on the floor, where the arms extended to the sides of the body, of the feet for the possibility of straightened.
The technique of the exercises:
- as you exhale lift the legs upward, lifting the kidneys up from the ground, as if torsion of the pelvis to the shoulders;
- in the inhalation of the leg and the loin slowly fall to the ground;
- repeat between 15 and 30 times per 4-5 series, following the breath.
Torsion bars
Combines perfectly with any other basic exercise in the pumping of the direct abdominal muscles.
You must lie on your back on the floor, bend your legs at the knees, the palms of twisting the head.
Technique of execution:
- the ankle of one foot to put on the knee of the other;
- the body rises on expiration and twists a little, as if the elbow is extended up to the knee of the other leg;
- on the inhalation, return to the starting position and do the same thing on the other side with the change of the legs;
- repeat between 15 and 30 times for 4-5 sets.
Crunch with legs
In them are combined all types of loads, so that the press is in constant operation.
Initial position: the entire back on the surface, the legs raised upward so that the leg is formed with the thighs at a right angle, the palm of the hand is in the back of the head.
Technique of execution:
- doing the breathing, the body sways gently upward, rounding the chest department of the backbone, the head moves in the direction of the knees;
- 1 second of delay, and with the breath, the body slowly descends down towards the bottom;
- repeat between 15 and 30 times, and 4 of approach.
Lateral torsion
The exercise helps to tighten the abdomen and increase the resistance of the muscles.
Starting position: back on floor, hands processed by the nape of the neck, the legs slightly bent and rotate to one side, the body is accommodated in the area of the sides.
Technique of execution:
- as you exhale it lifts the head upward, the scapula was lifted from the ground;
- in the inhalation body slowly descends;
- repeat 12 to 15 times, 2-3 approach, rotate your knees to the other side and repeat.
It should be recalled plain breath and looked up at the ceiling, without bending the neck.
The Torque Of The "Bike"
Are performed lying on the floor, with the legs a little bent and raised so that your thighs are perpendicular to the floor, the fingers of the hands clasped in the nape of the neck.
Technique of execution:
- as you exhale perform a curvature to the right, trying to touch the left elbow to the right knee;
- at this time, the left leg is about to the box;
- in the inhalation body falls down;
- change of side.
Make the same number of times, you will begin to feel a burning in the muscles of the stomach.
Effect:
- the working out of the top, bottom, and oblique of the press;
- powerful the loss of fat in the area of the sides.
All the above exercise helps in the shortest time possible to reduce the amount of the fat layer on the belly and sides. Combining this with a good diet and plenty of sleep, the body is going to change for the better.