Exercises for slimming the abdomen, hips, and waist: photos and recommendations

The popularity of diets, including extreme, does not reduce the value of sport in the fight against obesity; without regular Training to support the weight of the body at the right level is quite difficult, there fast lost weight quickly. Only properly selected exercises for losing weight in the daily execution are able to give the desired thinness without harm to the body. Of course, it is recommended that the diet and the life style to an early effect of additional weight reduction as well as maintain health and youth for years to come.

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To collect the most common problem areas where body fat tend belly, hips and thighs. Exercise for getting rid of extra pounds, which can be sought in these zones, the heating and the active work of the muscles, as well as the General acceleration of metabolism, increase the intake of oxygen in the blood, the fastest withdrawal of waste products and toxins from the body.

Warm-up before class

At the beginning of a course, Training needs to organize. Warm-up and stretching of ligaments and joints leads you through the exercises more effective, in addition, prepare muscles for physical activity without pain and fatigue after their completion. The main thing — do not overdo it in Training, you spend too much effort and brings the body from fatigue and it impossible to the is a workout.

Time to workout no longer than 5-7 minutes. General preparation of the body, it may be, running on the spot, jumping with the skipping rope within 1-2 minutes. Next, you need to your muscles in problem areas of the body to warm up, by tilting slowly, squats, Mahi feet after 10-15 repetitions per exercise. This exercise helps improve the blood circulation, accelerate lymph flow, and increase pulse rate to 140-150 beats serve to prepare them for an Intensive training session.

Exercises for the muscles of waist and abdomen laterally

The stomach is flat, there are many different and complex activities. The total duration of the training for beginners — 30-40 minutes, even for the more advanced — up to 1 hour.

During this time, you can choose a suitable exercise by you after 20-25 reps. It of physical activity, at least 4-5 times per week is desirable, time. After the stabilization of the weight Training can be reduced up to 3 times per week.

  1. The simple exercises for the belly is rocking the press on the floor, a bench or table for the press. To do this, lie down on a level surface, attach the legs, and produce increases in the housing up to about 90 degrees. An approach must, at least, reps 20-30. For the exercise of the oblique abdominal muscles when lifting, the body must reject it on the side, alternately to the left or to the right.
  2. Another exercise is the following: from the prone position on the back, if a little in the knees bent legs, the arms just behind the head necessary to produce the ascents of the hull, slowly stretching with the hands to the fingers.
  3. For effective weight loss the lower abdomen of the housing nestles close to the surface, and the straight legs at an angle of up to 45 degrees and kept in this Position for a few seconds. Task make it difficult producing the legs claps in the air, then slowly lower.
  4. Good results brings out the following exercise: in a supine position, hands under the buttocks, produced a deep breath and held his breath. Further, the feet rising to a height of 30-40 cm and Mahi straight legs, at least 5-10 repetitions. Once the feet fall to the ground, breathing in and out happens.
  5. A simple exercise: to produce in the supine position with bent knees on the breathing increases of the basin to the top, the loin should be pushed to the ground and the hands under the buttocks.
  6. There is an exercise that you can perform even at work or in front of the TV. By inhalation, such as possible stomach and is done in this state for about 10 seconds, then slowly exhale. The number of repetitions can 30-60 to to to to state of mild fatigue.

Gymnastics for weight loss belly

A good way to get rid of fat deposits on the belly and sides — do the gradients in the 4 sides, 20 times in each. You can also bend the knee, the feet clasped to the ground, the castle applies in the United the hands alternately on each hip. This exercise is very effective for the study of the oblique muscles of the press.

Weighting hands dumbbells brings faster results in the mediation of the slenderness of the body. By the usual slopes, take in each Hand a dumbbell with a weight of 1.5 kg, but the hands are straightened to lift over the head. If heavy gradients produce raised with two hands, you can one of them down.

The easiest exercise with the weighting pressed together, standing on the feet to the ground, must bend a little the knee, and then alternating hands caught dumbbells and pull it to the opposite leg. The oblique abdominal muscles, which positively affects weight loss the sides of the body.

Kneading is achieved at the end of impact, when the impact of the hula-Hupa on the muscles and subcutaneous fat deposits abdomen and flanks, you can quickly achieve your desired slimness of the waist. The implementation of such exercises are easy and at home. With the purchase of the tyre, you need to jobs every day to produce the simplest complex.

In a standing Position, position bent at the elbows, hands at chest level, intensive breaks, rotate the tires at the waist for 15-20 minutes with short breath. Task can make it difficult, moves the arms alternately up and power lunges legs forward. You have to remember that in the early stages not a lot of Training to produce, as on the abdomen occur bruising, and bruising, which make it impossible for the following classes.

Exercise for losing weight of the thighs

exercises for slimming thighs

Simple and easy to follow Kegel exercises for the thigh — highs and lows on the stairs. This type of training allows the Cycling muscles of the legs, inner thigh and more efficient if you directly by level 2. Give slim the hips when climbing the stairs without using the Elevator for at least 5-7 minutes a day.

There are a number of exercises that bring home the desired results.

  • Exercise on the wall is as follows: it is necessary to press the end of a paper back to the wall, both legs to the width of the shoulders, and then, slowly, sink to the Position of the legs when the knees are bent at a right angle. In this Position a few seconds at least, then, slowly, ready to March on the wall.
  • One of the best exercises for Training the inner thigh: stand straight with feet a little wider than the shoulders, place them a foot above ground level to 20-30 cm (e.g. with cardboard), then slowly bend knee Position, if the hips are parallel to the floor. Then go on for 3-4 seconds, you can get up.
  • Another exercise for Training the anterior thigh: Stand with your feet shoulder-width apart, you need to do lunges one leg bent at the knee to the front, the back, thrown second, so that you are on the ground. It is very important to the balance of holding outstretched hands, standing in this condition for about 7-8 seconds. Task can be difficult, lifted the barbell with a weight of 1-1,5 kilograms.
  • There is a very simple exercise for the Training of all the muscles of the thigh. For the execution must be on the floor, hands beside the body position, then lift one leg perpendicular to the ground and make it in a circular motion for 30 seconds in any direction.
  • The inner part of the thigh makes good this exercise: in the prone position on the left side of the right leg, lift a straight up, well fix it with the Hand and the left foot to produce Mahi in the air, he then moved to the right. More exercise is performed in the same manner with the other side of the body.
  • Lying on his left side with your legs straight, lift a bit in front of the housing, the right leg at an angle of 30 degrees from the ground, then produce the left foot Mahi, try rights. Repeat 10-15 times per leg.

Lessons on the Ball

Good results for weight loss in the hips, bring the exercises with a special Ball — fitbola.

  1. To place In a prone position on the floor, a foot on the Ball, and the second a little extend in the direction from the housing, in the case of this basin rise above the ground. The second straight leg, perpendicular to the swings up to the Position to the ground.
  2. On a Mat, sitting, and with a focus on the hands on the floor behind the back, pinch the Ball with your feet, then lift the feet upward on 40-50 cm, and then, a little turn, slowly put it on the floor. Flexible must adhere to, try not to fall.

Diet lose weight

In order to effectively lose weight, be aware of the proper nutrition after the workout and before the Start. Experts say that endurance training for losing weight is best in the morning on an empty stomach. If the Hunger torments, it is allowed to eat cereal, a small portion of dried fruit or a small serving of low-fat Protein foods for 30-40 minutes prior to Training. The perfect solution — drink a glass of green tea before class, and be able to speed up metabolic processes in the body.

During the intense physical stress it is important that under the Hand of a bottle with clean water without carbonic acid.

Marked with the large amount of liquid, the stocks, the body needs replenishment of its stock, also with a sufficient volume of water gets rid of toxins.

After the dinner, we recommend not earlier than the hour and a half after graduation. In this time the body reinforces the calories from the reserves of subcutaneous grease spends on the metabolism. Further, the intake of Protein recommended in sufficient quantity to keep the muscles strong and elastic.

To summarize

In order to effectively lose weight, you need to radically change the life, change the way. The proper and healthy diet to help exercises for weight loss, adherence to the optimal drinking cure, but also the renunciation of bad habits, make the body slender and beautiful, as well as the General well-being and improve the mood.

06.09.2018