To remove extra deposits and gain an hourglass figure do not have to go to the gym. There are different exercises for slimming the sides at home
Slim waist is the ideal sought by many women. Constitution are different, and if one of the girls to keep in shape virtually nothing to do, but others will have to make Herculean efforts to lose weight in the waist, at least a few inches. To remove extra deposits and gain an hourglass figure do not have to go to the gym. There are different exercises for slimming the sides at home that will help to achieve the desired result.
Causes of fat on the sides
A little fat in the abdomen is considered normal, as it is designed to protect the internal organs and bones. But the excess fat around the waist causes discomfort, and in severe cases can be dangerous for health.
Excess accumulation of fat can occur in the following situations:
- Poor metabolism and low metabolism.
- Hereditary factor also affects the accumulation of fat.
- Sedentary and inactive lifestyle.
- Regular overeating.
- Stress and illnesses.
- Hormonal changes.
Tip! For effective weight loss it is not recommended to diet. The diet should be balanced. It is better to limit the consumption of starchy foods, sweet, smoked and salty.
For an effective workout you need to follow certain recommendations:
- To do at least three or four days a week.
- Training should be conducted in conjunction with a proper diet.
- An hour before the workout and after is not recommended.
- Before exercise to do warm-up.
- Repetitions and approaches make the lesson more effective.
- Before exercises you can wrap the side seats and the stomach with polyethylene wear and Thermal endurance. This will increase perspiration and speed up the fat burning.
- Exercises for the sides should be included in the total set of exercises to great effect.
- After class, you should take a douche, which will make the hips more toned.
Tip! Conduct classes better in the individual periods of peak activity. "Owls" is recommended to choose formal training, and "larks" morning.
How to pick the exercise?
The more sets and reps, the faster sit-UPS. It is important to select the optimum speed workout to do no harm to the heart. Lumbar bad swing with deflections. During inflation, the press, the lower back must be firmly pressed to the floor. For best performance, the bottom of the press, should raise the legs, not the body.
If you have problems with lower back must be careful to perform crunches and sit-UPS.
The effect will be, even if you spend 15 minutes a day to exercise for cleaning of fat on the sides.
Particularly effective have the following exercises:
- The slopes in each side 25-30 times and 5 approaches.
- Jumping rope for 8-12 minutes or on site within 15.
- Tilts in all directions in a sitting position with a delay of 30 seconds.
- Mahi back in 30 times. It was under such load swings falls on the side area.
- Helps to reduce the sides of the Hoop. It is necessary to turn on for 10-30 minutes each day. Although it is believed that such exercise harm the internal organs.
Exercises are of two types: anaerobic and aerobic. Latest speed up metabolism, quickens the heartbeat. Such loads include running, jumping, Cycling and dance moves. Aerobic exercise can help you lose weight and reduce body fat in the waist area. Cardio allow you to spend internal fat that accumulates around the organs. Anaerobic exercise works to improve strength characteristics of the muscles and strengthen the muscles and straighten posture.
In order to lose weight in such a complex industry, like Boca, you will need a comprehensive approach.
Tip! In sedentary work every hour you need to have a little warm-up. To raise the legs to the socks, on the heel to compress and decompress the buttocks and to reduce and dilute the scapula. This is all done sitting on a chair. In the evening it is recommended to go for long walks on foot.
Effective exercises for weight loss at home
To achieve the result you need to find a complete set of exercises for the abdominal muscles. The main focus should be on the obliques.
- The rotation of the Hoop is considered one of the best exercises. At run time, tense all the muscles of the abdomen. Rotational motion of massaging the body fat and have a mechanical effect.
- For all muscle groups used the fitball. Load on the ball more forgiving.
- Useful for a variety of waist twisting. They can be performed standing, sitting on a chair or with the sword.
- Helps to reduce the fat on the sides of the exercise bike. Can the motion to connect the knee with the opposite elbow and Vice versa.
Tip! Fat burning will go better if problem places to smear anti-cellulite cream and wrap with cling film. So the body began to burn fat, you should do at least an hour.
Before the main exercise you must perform warm up exercises to warm up the muscles. Such training will protect against sprains and injuries. It is sufficient to choose 4-6 movements for a quality workout.
- Execute circular motion of the shoulders.
- The same movements are made by hands.
- For mobility of the hip joints are performed a circular swing bent legs to the sides.
- Walking on the toes.
- Torso twists to both sides.
- Squats with lifting on socks. On inhale are the squat, exhale, straighten knees, and the donkey raises, and the hands are pushed back.
- Feet are placed wider than shoulder width apart and performed lunges feet apart.
Tip! To make classes more effective, we need for weight loss to consume the following products: apples as carbohydrates, almonds reduces hunger, avocados are rich in fiber and monounsaturated fatty acids, cucumbers and watermelons contain a minimum of calories, the beans reduces the feeling of hunger.
The main set of exercises
Each exercise should be done for 10-20 times. Basic training can include the following exercises:
- Tilts are performed in a standing position. Right hand is on the side, and right through the head stretches to the right. To perform 8-15 repetitions in each direction.
- To perform the exercise mill you need to put feet on width apart and lean forward. One to raise his hand up and the other lower down. The torso should rotate so that each hand was alternately touching opposite foot sock.
- Twisting is performed in the supine position. You need to lie on your back and bend your knees. Then exhale the feet down to one and then to the other side.
- Side plank allows you to work out not only the lateral, but and buttocks. When performing exercises need to be on your side and touch the floor bent at the elbow lower arm and legs. Housing must be lifted so that it became one line. In this position you need to stay somewhere for a minute. Then in the other side.
- The bike performed in the supine position. Legs bend at the knees. Need to reach right elbow to left knee, then left to right.
- In the sitting position on the floor, the emphasis is on laid back of hands, buttocks slightly raised, legs bent at the knees and rise.
- Lying on the floor, legs slightly lifted and bred in hand, on the exhale. The exercise is repeated 20 times.
- For the oblique muscles of the abdomen done the following exercise. Lying on your side, you focus with your elbow to the floor. Then slowly lift leg. The rise is repeated 20 times on one side and the other.
- Sitting on the floor are bending to straight legs. Hands to get to the toes, and the forehead to try to reach the knees.
- Initial position, as in the previous exercise, but legs should be maximally dilute in the sides. Performed alternating bending one leg to another and straight. Every time you need to reach as far as possible to the body to try to get sex.
Tip! Impressive results can be achieved by brisk walking for 30 minutes a day. This low-intensity exercise improves the metabolism and gives a good workout heart. As an option several times a week should be run.
A set of exercises with devices
To practice at home you can use simple exercise equipment, and various accessories. Need to buy an expensive treadmill or exercise bike.
You can use the following items:
- Dumbbells allow you to increase the load. With their help, should strengthen the abdominal muscles. Even a simple tilt to the side with dumbbells in hand will be much more efficient.
- Jumping rope involves all muscle groups. After a week of constant training you can see the first results.
- On the disk are swirling twisting motion. With it removed the excess fat on the waist and train the abdominal muscles.
- The wrap makes the waist thinner, but also tightens the skin on the abdomen and massages the internal organs.
- On a fitball, you can perform a variety of exercises. It allows you to strengthen the back muscles, feet and aligns your posture and burn excess fat.
- Sitting on a chair should raise the legs, knees bent to the stomach. Done 15 approaches.
Tip! To quickly achieve the desired result of your workout you need to perform at least three times a week. The best time for classes is from 11 am to 14 o'clock and in the evening from 18 to 20.
Remove wrinkles around the waist in the gym work, if there is no excessive diet and a sedentary lifestyle.
- The caloric content should be reduced so that its value was slightly less than the body needs throughout the day.
- Food should be taken 5-6 times a day in small portions, and drink about two liters of clean water.
- Every day to give your body a training load. While the basic exercises you can perform three times a week. And every day to do light exercises in the morning, exercise a half-hour walk or a short jog.
The basic exercises you can perform three times a week. And every day to do light exercises in the morning, exercise a half-hour walk or a short jog
To weight loss was successful, you should stick to a comprehensive approach:
- You need to give up bad habits: Smoking and drinking alcohol even in small quantities.
- It is not recommended to take antibiotics and hormones.
- Should be a good night's sleep.
- Massage your abdomen and back will improve the results.
- As additional procedures you can use anti-cellulite wraps. When this mixture is prepared from a seaweed, chocolate and honey.
- Intense exercise is contraindicated in pancreatitis, hernia, osteochondrosis, cholelithic disease, following abdominal surgery and any pain. Exercises should be done only after consulting a doctor.
Tip! Nursing mothers shouldn't quit nursing in order to lose weight. This time, you can do simple exercises.
An important rule when losing weight is laterally regularity. Keeping a rational diet, and doing the recommended exercises, you can achieve excellent results even at home.