Gymnastics for losing weight on the stomach and sides at home

Fat deposits that cover the waist both from the front and in profile are an essential motive for fitness training, even at home.

It would seem that the necessary exercises are obvious: you need to pump up your abdominal muscles, then the fat will disappear under the pressure of the developing muscles.However, those who pump up only the rectus and oblique abdominal muscles with all their zeal will be surprised to find that the abdominal press develops naturally - but still under the same layer of fat, so the volume of the abdomen and sides does not decrease, but grows.

Let's take a closer look at the correct organization of such gymnastics for losing weight on the stomach and sides at home, which, in combination with diet, training and general lifestyle, reliably relieves a slender body of excess fat.

Nutrition and mobility in the fight for a graceful waist

Unaesthetic folds on the sides and abdomen can be removed with the help of gymnastics only if the fat layer does not form again due to excessive nutrition and a sluggish lifestyle and is intensively spent to provide energy for active movements.

To do this you need:

• Reduce the calorie content of food so that the energy value every day is less than the body's own costs.As a result, the body receives the most direct and understandable signal - it is no longer possible to accumulate fat, it is time to use up the energy stored in it.
• Eat five to six moderate portions daily and drink one and a half to two liters of high-quality, clean water.On the one hand, this type of diet eliminates the feeling of hunger even with low-calorie food and, on the other hand, accelerates the metabolism and thus the utilization of fat.
• Change your static lifestyle to regular training loads that involve not only problem areas, but all muscle groups.At the same time, fat cells are broken down to replenish energy costs and a new slim body is harmoniously created, freed from the fat layer.

To quickly achieve the desired results, home training should be carried out three times a week.The optimal time for this is from eleven in the morning to two in the afternoon or from six to eight in the evening.In any case, you should start exercising no earlier than two hours after eating and no later than two hours before going to bed.

Warm up at home before training

Before you begin any intense muscle activity, you need to stretch and warm up your muscles.Such preparation protects against injuries and sprains due to unusual or sudden exertion.It is enough to complete five to seven exercises from this list:

• Circular movements 10-20 times in both directionsin the shoulder joints.The arms remain freely lowered and the feet are shoulder-width apart.
• JudgeBreast, thereby bringing the shoulder and chest muscles into readiness.Hands with palms facing each other, stretched in front of the chest, spread apart while inhaling, connecting the shoulder blades.As you exhale, return to the starting position.This movement sequence is performed 10-20 times.
• ForBack musclesand spine.Place your feet shoulder-width apart and slightly forward, place your outstretched arms on your hips, bend your knees slightly and straighten your back.This is the inhalation position.As you exhale, round your back with your stomach pulled in and lower your chin to your chest.Repeated 10-20 times.
• Ensuring mobility inhip joints.The legs are shoulder-width apart, the left hand rests on a chair or on the wall and the right hand rests on the lower back.Move your right leg to the side, bent at the knee, and return to the starting position after completing the circular swing.Repeat with your left foot supporting your right hand.Perform the exercise 10 to 20 times in each direction.
• Torso rotations that involve you in the workSpine and core muscles, including oblique muscles.The legs are spread wider than the shoulders, the arms are bent at the elbows and folded in front of the body.Rotations of the body in both directions are repeated 15-20 times.
• Squats with calf raises lead to readinessMuscles and joints of the legs.In this case, your feet should be shoulder-width apart and your arms extended straight forward.As you inhale, squat down with your body tilted forward and your arms moved back.As you exhale, straighten your knees, stand on your tiptoes and lift your arms up.The movement sequence is repeated 15 to 20 times.
• Additionally they will useLeg muscles10-20 shifts of body weight from one leg to the other.To do this, place your feet wider than your shoulders, bend your right leg and transfer your body weight to it.In this case, the hands rest on the right thigh.Then there is a similar transition to the left side.To fully prepare the musculoskeletal system, such rolls are performed by bending the waist and touching the floor with the hand - the right hand when leaning on the left leg and the left one - when shifting the body weight to the right.

Exercises for the waist and sides at home

The most effective home exercises that do not require additional equipment or equipment:

• Exercise "mill" Lean forward with your feet shoulder-width apart (torso parallel to the floor). Raise your right outstretched arm up and lower your left arm, also outstretched, down. With a fixed spread position of the outstretched arms, rotate the upper body so that the lower hand reaches towards the toe of the opposite leg. Perform the exercise with gradual acceleration.
• Straight rotation.Lying on the floor, on your back, bend your knees at a right angle.In this case, the hands are behind the head, the elbows are spread.Lift your upper back off the floor and then return to the starting position.
• Reverse rotation.Lie on the floor and place your arms at the sides of your body.Bend your knees and bring your legs into a position so that your thighs are perpendicular to the floor.Tighten your abdominal muscles, pull your knees to your chest, and lift your pelvis completely off the horizontal support.
• "Bicycle" Lie down, press your lower back to the floor and keep your hands behind your head. Bend your knees at a 45 degree angle. Reach your left elbow to your right knee and straighten your left leg. Then pull your right elbow to your left knee, straightening your right leg. You can start with 10-12 repetitions.
• Straight board.Essentially, this is a support position with your arms outstretched.The hands are placed exactly under the shoulder joints, the back is stretched and the stretched legs rest on the toes.This bar should be held for between one minute (beginner) and 3 minutes (with sufficient physical preparation).
• Side plank.Lie on your left side and place your left hand on the floor so that your hand is directly under the shoulder joint.Straighten your upper body, lift it off the floor and support it on the sides of your feet.Hold this position for at least 15 seconds.

It is highly advisable to supplement the home complex for losing weight on the sides and stomachJump rope(duration from 5 minutes),Squats(from 20 times) andtiltsin different directions.

After a month of regular exercise, an exercise habit usually develops and the first results become visible.Then the load is no longer enough and to move further, more complex and stressful movements are required, for example, a straight plank with alternating leg raises, forward bends with dumbbells, complex crunches and an elbow plank.

Cooling down after training

In order to relieve tension in muscles, joints and ligaments, the training must be completed with a cool-down - stretching and calming movements:

• Turn your head in both directions.
• Move your right arm horizontally to the left and pull it to your chest with your left hand.Likewise with changing owners.
• With your hands on your belt and your feet shoulder-width apart, bend first to the right and then to the left.
• Stand with your feet shoulder-width apart and bend alternately toward your right and left legs.
• Bend toward the floor with your feet together, trying not to bend your knees.

A gymnastics complex that effectively removes fat on the sides and stomach can certainly be mastered at home.Its necessary qualities: proper nutrition, targeted fat burning exercises, a positive attitude and systematic exercise.