If the imbalance between the caloric intake and the consumption in different parts of the body appear fat. Some have to look for ways to lose weight in the stomach, others are concerned about the fullness of the hips or sides. The fight with overweight slim figure must be comprehensive.
Is the control of energy consumption relevant products, classes at the gym that the muscles in the abdominal have received the required load and the tone. Exercises for slimming the abdomen, regularly perform in the home, helping to eliminate the flaccidity of the muscles and make the waist more slender.
How to choose the best exercises
To choose the type of exercise must be based on the results to be achieved. If the fat deposits are observed not only in the area of the abdomen, thighs, buttocks, and excess weight is not very big, it will be useful for your health as Running, gymnastics, aerobics, and other types of physical activity. For example, for the weight loss in the abdominal area, you can make use of various exercise machines.
In the diet during the exercise is not necessary, but adjust the diet costs. First of all, it is better to give the power semi-finished products, fried foods, not to eat more.
So how to lose weight in the stomach using home workouts can be properly alternating tension and relaxation, it is best to engage in through the day. The best time to exercise – from 11 to 14h and from 18 to 20 hours. An important condition for the success of the exercise is it must start no more than two hours after the last meal not later than two hours before you go to sleep.
Each session should begin with warm-up. In the first few days can hurt the muscles, but then normal. After a month of regular practice of exercise will be able to get involved, and then think of increasing the load, because the efficiency of the old complex will be reduced.
Home exercises belly dance to lose weight
Exercises to lose weight in the stomach. it should be remembered that a woman must remain a woman, that unnecessarily large muscles, a six-pack abs are developed in very rare cases.
For quick weight loss enough to perform exercises 3-4, 2-3 sets of 15-25 repetitions. These can be included in the morning exercises.
Torsion
The back and the feet flat on the ground, hands behind the head, elbows divorced. Exhale, lift the upper half of the torso to the knees. Stop a while on the breath to return to its original position.
Elevation of the legs
Lower back firmly pressed to the Mat, straight legs vertical with the top, the arms stretched along the body. Slowly lower legs, almost touching the ground with my heels. Pausing for a second, return to the initial position. You need to ensure that the spine is not out of the plant.
Brass on the back
To lose weight in your stomach in the position of supine, it is useful to perform the following exercise. Straightened arms, palms to the floor. Slow motion pulling up his legs to his stomach, heels together. Then, with a quick movement, stretch your legs and end up on the floor next.
AB workout
To strengthen the abdominal muscles, and rapid weight loss in the stomach at home it is useful to perform the following exercises:
- In the position of supine knees bent, feet on floor, hands on head, elbows to the sides. On the exhale, lift the upper part of the body the knees.
- Lie down, arms along the body. Move your right leg so that her feet were touching the Mat above his head.
- The source of the position is the same, to raise the right leg off the ground to a minimum height of 20-25 cm.
- To sit on a Mat, back straight, hands close to hips. Stretching of the abdominal muscles and gently lean backwards, keeping a right angle between the body and the right leg. Then return to the starting position.
How to remove the fat from the thighs
To be thinner, it is useful every morning at home to do the exercises simple exercises for belly slimming to the slimming of the legs:
- Simple and useful warm-up exercise: Jogging in place with high knees to the thigh was perpendicular to the body. Train the abdominal muscles effectively burn fat of the lower part of the back.
- Feet shoulder width apart. Leaning to the right, at the same time raise your left arm above your head. Repeat this procedure for the other side, the change of the hand. Thighs during bending should not change position, at the rear it should not go forward or backward, forming a plane with the rear surface of the legs.
- For weight loss belly and sides is useful to make shallow squats. Feet wider than shoulder width, feet parallel. Bent over alternately to the left and the right leg, at the level of the chair chair, back straight.
- Lying on the gymnastics Mat, lift your right leg and begins to become imaginary bike pedals. It is useful to switch the rotation movement, making them forwards and backwards.
Exercises for slimming legs
It is no secret that the fat deposits are formed not only in the belly, but and legs. So I would also like to lose weight in the thighs, calves, buttocks.
- The most simple exercise – Mahi. For the balance it is better to stick to the back of the chair, waving each leg forward, backward, sideways. No matter what the injury, it is necessary that the muscles were well warmed up.
- Another type of useful exercise to effectively lose weight, you can get using the low stand – "step". 5-10 minutes to put it in the first one and then the other leg, then in a similar way to "low".
- Workout for thighs and buttocks you need to go to sleep in hand, the lower part of the arm is bent at the elbow and rests on a pad, the palm of the upper hand in the abdomen is also based on the plant. Outside the plant from the hip, relying on the hands and feet. The back and the back of the legs form a plane. The exercise helps to lose weight in the stomach, strengthens the various muscles. Must be done on both sides of the trunk.
- Lying on its side, the bottom of the hand put under head, upper part of the waist. To understand on the exhale straightened the upper part of the leg as high as possible. To perform the exercise for the other side.
- Sitting and leaning back on his hands, try to touch the ground with your knees bent feet on the right and to the left of the torso.
- If the legs are complete in the calves, for weight loss it is useful to roll the body weight from heel to toe.
- Lose weight in calves, standing on one leg, the second rear cross, to move up to a sock. To balance that stick to the back of the chair or the wall.
Home exercises for weight loss sides of stomach
- Stand straight, feet shoulder width apart. The straight arms to climb. To make inclinations forward, to the right, to the left, 15 in each direction.
- The source of the position is the same, the hands crossed on the chest. In turn three times left then three times to the right, to each side 15-20 times.
- Sitting in a chair and keep your balance, pull your knees to your chest, clasping your hands. Slowly return to the starting position. Very 8-10 times, 2-3 sets.
- To maintain his balance on the chair and control the heel was touching the ground, inclining the body backwards. Insurance again, you can put a soft mattress and pillows.
- Lying on a Mat, raise the hands to the body, put it in a vertical position, with the back straight.