If the imbalance between intake of calories and consumption of different parts of the body appear fat. Some people are looking for ways on how to lose weight in the stomach, others are concerned about the fullness of the hips or sides. Fight with overweight slim figure is a holistic.
It is the control of power consumption relevant products, classes at the gym, that the muscles of the stomach has received the required load and tone. Exercises for slimming the abdomen, regularly perform at home, and helps eliminate the sagging muscles and make the waist thinner.
How to choose the best exercises
Choose the type of exercise should be based on the results. If the fat is observed not only in the area of the abdomen and the thighs, the buttocks, and the extra weight is not very large, it is useful for the health of Jogging, gymnastics, aerobics and other physical activity. For example, weight loss in the abdominal area, you can use a variety of fitness equipment.
Diet during exercise is not necessary, but adjusted diet costs. First of all, it is better to give the power semi-finished products, fried foods, not to eat too much.
So, how to lose weight in the stomach using home workouts can be properly alternating strain and relaxation, it is best to visit through the day. The best time to use – 11-14-and 18 to 20 hours. An important condition for a successful exercise is that it has to start no earlier than two hours after the last meal no later than two hours before bedtime.
Each workout should begin with a warm-up. The first few days can break the muscles, but then normal. After about a month of regular exercise can get involved, and then you have to consider to increase the load, because the efficiency of the old complex will be reduced.
Home exercises for slimming the abdomen
Exercises to lose weight stomach. it should be remembered that a woman should stay a woman, which unnecessarily raised the muscles, six-pack abdominal muscles are developed in very few cases.
Rapid weight loss is enough to do 3-4 exercises, 2-3 sets of 15-25 repetitions. These can be included in morning exercises.
Back and legs on the floor, hands behind head, elbows divorced. Exhaling, lift the upper body to the knees. Pausing for a second breath to return to its original position.
Lift your legs
Lower back firmly pressed to the Mat, straight legs vertically up, hands stretched along the body. Gradually lower the legs, almost touching the floor with the heels. Pausing for a moment, return to starting position. Need to make sure that the loin is not off the floor.
To lose weight in the stomach in the supine position is useful to do the following exercise. Straighten your arms, palms lean on the floor. Slow motion pulling his legs to his stomach, heels together. Then a quick movement, straighten your legs and end up on the floor the next.
Strengthen your abdominal muscles and fast lose weight the stomach at home it is useful to perform the following exercises:
- On your back with knees bent, feet on the floor, hands on head, elbows out to the sides. On the exhale, lift your upper body to your knees.
- Lying down, arms along the body. Move straighten your legs so that their toes touched the Carpet above his head.
- The source location is the same, raise the straightened leg off the floor at a minimum height of 20-25cm.
- Sit on the Carpet, back straight, hands close to your hips. Stretch your abdominal muscles and gently tilt back, keeping the right angle between the body and straighten the legs. Then return to the starting position.
How to remove fat from the thighs
To become slimmer, it is useful every morning at home to do the exercises simple exercises for belly slimming from slimming the legs:
- A simple and useful warm-up exercise: Jogging in place with high knees to the thigh was perpendicular to the body. Train your abdominal muscles effectively burn fat lower back.
- Feet shoulder width apart. Lean to the right, simultaneously raise your left arm over your head. Repeat on the other side, changing the hand. Thighs bending should change position, the back should go forwards or backwards, forming machine, with the rear surface of the foot.
- Weight loss belly and sides is useful to do low squats. Feet wider than shoulder width, feet parallel. Crouch alternately left and right foot to the level of the chair seat, back straight.
- Lying on the gymnastics Mat, lift your straightened legs and began to turn the imaginary wheel to pedal. It is a useful alternative to the rotation, so they forward and backward.
Exercises for slimming legs
It is no secret that the fat deposits are formed not only belly, but and legs. So I would also like to lose weight thighs, calves, buttocks.
- The most simple use – Mahi. Balance is better to stick to the back of the chair, waving each foot forward, backward, sideways. No matter what the damage, it is necessary that the muscles were well warmed up.
- Another type of useful exercise to effectively lose weight, you can get by using the low stand – "step". 5-10 minutes to put it in first, then another foot, then in the same way "down".
- Workout for thighs and buttocks you need to lie on side, bottom arm is bent at the elbow and resting pad, the palm and the upper arm the abdomen also rests on the floor. Off the floor the hip, leaning on hands and feet. Back and back and legs form one level. Exercise helps to lose weight in the stomach, to strengthen different muscles. It has to be done on both sides of the frame.
- Lie on your side, bottom hand put under head, upper — waist. Understand, on the exhale straightened her top leg as high as possible. You can do the exercise on the other side.
- Sitting and leaning back on his hands, trying to touch the floor knees bent feet on the right and on the left side of the torso.
- If the legs are perfect for the calves, weight loss is helpful to roll the body weight from the heel to the toe.
- To lose weight calves, stand on one leg, the second back-cross, the rise of the socks. Balance holding onto the back of a chair or the wall.
Home exercises for weight loss belly sides
- Stand straight, feet shoulder width apart. Straight arms raise. To make inclinations forward, right, left, 15 in each direction.
- The source location is the same, his hands crossed on his chest. Turn three times to the left and then three times, each side 15-20 times.
- Sitting on a chair and maintain balance, pull your knees to your chest, clasping her hands. Slowly return to the starting position. Quite 8-10 times, 2-3 sets.
- Maintaining balance on the chair and control the heel touched the floor, tilting the body backwards. Insurance back, you can put a mattress and soft pillows.
- Lying on the Mat, raise your arms to the body when it is erect, the back straight.