The most effective exercises for losing weight and sides

Want to get rid of extra centimeters to the waist? The time has come to find out what exercises for loss of abdominal weight and home sides for women, which can be performed with your weightless weight and simulators.

By regularly performing a set of exercises, you will see a noticeable result after a short time.

10 Most Effective Exercises by Fat to Stomach and Sides

We train the ability to leave the kitchen!

Yes, yes, you were not mistaken; This is the first and most effective of all weight loss exercises for women. I want to make sure you read it, in case you decide to chew immediately in the training complex.

80% of the diet. 20% of exercises. Don't forget about it!

Now try the first complex proposed in this article, it consists of the best 8 exercises in order to remove excess fat from the abdomen and get the press muscles.

reserve

Start with the position lying on the floor or gymnastics mattress and slowly raise your hands to your knees so that your body forms the letter V. Tighten the press muscles and use the body strength to maintain balance in this position.

Keep it as long as possible.

Repeat the movement as many times per minute.

bike

This exercise no. 1 in the world in effectiveness for the press! The only thing to follow is that you are not moving very quickly when you do it. Do any repetition slowly and carefully.

Start with 3 approaches from 35 repetitions for each leg. Bring the number to 50 on each side.

Russian twist

The biggest mistake people make, performing this exercise, is that they do not keep their backs flat. Try the back as fair as possible, and do not fall to the sides. If you are not sure if you are doing the right thing, practice in front of the mirror.

Hold your back straight, glue your chest forward. If in this form it is very "light", it reaches the weight of 2-3 pounds.

Exercise: Start with 3 approaches to exit 20 repetitions generally (move slowly). Then you can get a dumbbell.

Touching socks

This exercise should make you feel the lower and upper press. Extend your hands on the ceiling, the back should be tightly pressed for the mother. Remember that throughout the exercise, the bottom of the back should remain pressed on the floor.

Exercise and try to touch the socks (if it doesn't work, it's okay, just stretches up), then return to the starting position, this is a repetition. Repeat the movement whenever you can within a minute.

superman

The fat on the back is no less than a pair of bright yellow rubber slopes. Do not neglect your back, it also forms a line.

Lying in the stomach, lift your arms and legs at the same time as you can for 30 seconds. If it is relatively easy for you, try to keep the situation for 1 minute. Exercise: Start with 4 access so that there are 10 repetitions in total.

Planck with a jump

Start with stopping the lie and, by closing your legs, simply jump so that the knees first be one, because the elbows on the other side, then return to the starting position. Change the side with each jump. Make sure the press press is tense all the time. Repeat the movement as much as you can for a minute.

Variation of touching socks

Start by stretching on the floor. Raise your hand and at the same time raise the opposite leg. Bend the second leg in the knee and reduce the floor to support, keep the press muscles in tension. Repeat the movement whenever you can within a minute.

Classic twist

I think we all know how the turn is made. . . Make sure you strain the press muscles in the movement up. Focus more to use the case than on the number of repetitions. Slowly and accurately performed by returning more efficiently than the rapidly destroyed repetitions. Perform the movement whenever you can in a minute.

If you liked this article about the exercise of fat burning, and you want to get a full plan for home training like these, look at our 21-day weight loss marathon.

In 21 days, people reach 5 to 10 pounds, and they are completely satisfied with this. But in addition, we get reviews from those who the program learned how to change their food habits and find a diet that helps them in the long run.

30-day complex for press tone

In the meantime, how you feel a flat stomach and without it, is the abyss. Imagine how to wear tight yeast? Don't you cover it reflexively all the time with a handbag in the park? Gladly to finally get rid of the outerwear on the beach. . .??

This may seem impossible, but if you follow this simple proven plan, it will be quite realistic to remove the stomach. Yes. It's for you!

And it is here that we are ready to help you. This year we combined forces with a fitness trainer to create a new and absolutely exclusive 30-day marathon for you to burn subcutaneous fat in improving the press muscle tone.

We hear directly how you scream: and how differs from all such press programs? Our marathon is created specifically to be less complicated and more fun! The plan is compiled in such a way as to process the main muscles in the abdomen, performing simple exercises, so you can easily integrate classes in any dense schedule.

So promise yourself to feel good this summer, lose weight and dedicate our 30-day marathon in June of Gymnastics for abdominal tone. Simply download and press the plan with the pictures below, join in the refrigerator, closet, on TV - anywhere, if it only gave you concentration on the goals. We have even included a photo of how to create every move so that you do not get over for anything. You do not need expensive fitness reconciliation, or personal training programs!

All you need is to cook your favorite clothes for the season. This summer you will be ready to decide more than ever!

How to train:Follow the simple steps of this leadership to remove the surplus from the waist. How to do the exercises of this 30-day marathon is shown below if you are not familiar with the execution technique.

Move 1: Planck on elbows and knees. Make sure the elbows are right under the shoulders and not bend the pelvis up. Move 2: Simplified Burp. Put your hands on the floor and get the stretch emphasis, turning first, then on the second leg. Then, in the same way, tighten your feet in your hands, become straight and stretch your arms up. Move 3: Planck on elbows and socks. Put the socks and lift your knees and thorns from the ground. Wipe your body weight forward so that your nose is in front of your fingers and pull the navel. Move 4: Full Bourpie. Put your hands on the floor and throw two feet back at the same time to be at the end of the lie. Then, in the jump, tighten your feet back into your hands and throw up, removing your feet from the floor. Movement 5: Planck at the end of the lie. Put your hands stretched on the floor, make sure the joints are in the same line with your shoulders and move forward in the socks. Move 6: Burpie with push. Do everything in the same way as in the previous paragraph, only when you get the emphasis, perform a push: bend your elbows and go to the floor before jumping up. If it is difficult for you before you kneel.

How to get rid of excess fat in your stomach is an exhaustive leadership!

A flat stomach is what many women want passionately. However, removing fat means not only look good in bikini.

Today we know more than ever about diets, and though it is not so scary if you are gentle in some places, but excess fat in the lower abdomen and sides can be really dangerous to health.

To determine if you are overweight, you can measure the body mass index (BMI), but, according to the National Health Service, the risk rate may vary depending on where it accumulates. And excess weight is one of the most dangerous.

"A large amount of fat in the waist (compared to fat around the buttocks and buttocks) makes you more risk of diabetes and heart problems, " she says. A healthy waist waist for men is less than 94 cm (37 inches), for girls is less than 80 cm (32 inches).

Obesity each year leads to 9, 000 premature deaths and can reduce life expectancy by 9 years. It is also associated with serious heart problems and can increase the risk of heart disease, breast cancer, colon, prostate and type 2 diabetes.

We are constantly bombarded by the news about the latest diet achievements, which we have to eat more than this, less than we should try such exercises at home. . . But what really works if you want to get rid of the fat from your abdomen?

Move

They passed when everyone thought that to weigh less, you just need to eat less. The government recommends adults to be included in two forms of activity: aerobic and power to maintain a healthy weight.

These classes should include 2 hours 30 minutes "from average to intense" aerobic activity per week (jogging, swimming, walking, dance.

If you want to lose weight and focus on overweight with training, try these 10 exercises for a flat stomach. For them, you will not need expensive fitness reconciliation, or a personal fashionable trainer, and, the best, you can start today!

Eate

No, here we will not tell you that you just need to eat less to get rid of the hated fat from the sides and the abdomen. But you need to make a choice in favor of healthier meals and foods so that you can feel so well inside that you look out. If we talk about burning fat, there are many simple ways to form a daily diet, we recommend these superf products in the list below - they are guaranteed to put your diet on the right rails!

Fat combustion products

Copper: Mean -leafy greens, such as cabbage, fungi, seeds - there is a lot of copper in all this, which helps the body burn fat faster. Recent studies of the University of California in Berkeley have shown that copper is an important part of your diet, as it disrupts fat cells used later to release energy. In addition to the mentioned copper, nuts, legumes, sea oysters and other molluscs are also rich. Copper also prevents aging and premature flu. Humus: Studies conducted by scientists have shown that people who prefer humus like snacks are 53% less prone to being overweight and they have 51% less a chance to raise blood sugar than those who do not eat it - and that's not everything. AMATERS OF HUMUS TALIA On average 5 centimeters thinner than those who do not add chickpeas to their diet, the study authors associate this with the fact that there is a large number of stable (resistant) and dietary starch in Hummus. Nuts: This is a very suitable snack, and there are reasons! Although they contain more fats than, for example, rice cookies, these fats are useful to the body and offer you a feeling of longer saturation - which means you will not reach a box of biscuits two hours after dinner! Olive Oil: It may seem that the best way to lose weight is to avoid the whole "fat", but that's not the case. The mononized fatty acids involved in olive oil can help you keep cholesterol under control and at the same time satisfy hunger - in the same way as nuts. Berries: Did you know that a cup of raspberry contains six grams of fiber? These crumbs are worth remembering them in the morning - try adding a handful to the porridge in the morning! Ovsyanka: If you have caught yourself for the fact that by 10: 30 pm you are looking for the closest sweet, it means you are most likely to eat breakfast, you do not face so as not to fall into the sugar. A bowl of porridge in the morning will allow you not to feel hunger longer! Beans: beans, beans, are useful to the heart. . . But not only, for the waist too! There are few calories in them, but there is a lot of protein and fiber, this is the best food to calm the placement to squeeze the belly. Try adding them to the salad - it's delicious and besides much more enjoyable than to eat a plate of leaves! All -Grain: We all know that you need to eat more full wheat bread and pasta instead of the usual ones, and this is a change that will immediately affect your weight - let it become a good incentive for you to stay away from this part in the supermarket! Green vegetables: Green vegetables rich in fiber are perfect food for anyone who wants to correct the waist line because calories are nothing in them. Try to reduce the amount of carbohydrates on your dining dish and replace them with green vegetables - you will still feel satiated, but there will be no belly!

Pick up a call

Reasonable nutrition and adult physical activity on a daily basis will definitely help you lose weight, but if you are engaged in a program that is specifically aimed at problems with problems, you guarantee to see the desired results!

And if you are looking for ways to remove excess weight without exhaustive training and strict food, be sure to study our tips on how to lose weight without a diet and remove your stomach in a short time at home

It is for this purpose that we have developed a 30-day marathon, which includes precisely the exercises you need, do them for a month, and after it you will have a more pleasant belly.