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Effective exercises at home: fitness for belly and sides

  • Slimming the sides and belly: the principles of nutrition and exercise
  • Exercises for slimming the sides and belly
  • Fitness with hula-hoops and fitball

When weight gain in many women formed ugly fat deposits on the sides and belly. And although it is not the only problematic area of the female figure, but it is here excess fat the least aesthetically pleasing look. The protruding belly and fat folds on the sides clearly visible prying eyes and difficult to disguise with clothing. To get rid of this drawback can, if we act in two areas: fitness and change the way of eating.

Slimming the sides and belly: the principles of nutrition and exercise

To reduce your waist using only one fitness will not succeed. Effective weight loss is impossible without a review of the diet and changes in diet. To pay attention to this matter should be before the start of training. Organizing meals for weight loss, you need to follow the following rules:

  • Keep counting calories, at least at the first stage. With time develop into a habit to settle for a certain amount of calories, and the need for their careful counting will disappear.
  • Minimize the intake of simple sugars (sweets, pastries) and animal fats.
  • Eat 5-6 times a day in small portions. Using a fractional power, you can avoid overeating and to accustom the body to use a smaller volume of food.
  • Drink more water — 1.5-2 liters per day (30-40 ml per 1 kg of body weight). The lack of fluid slows down metabolism, it greatly hinders weight loss.
  • Plan the menu in advance. Use the most useful ways of cooking: boiling, baking, stewing, steaming.

Not only nutrition, but also fitness classes must obey certain rules, otherwise the process of losing weight will be ineffective. Key principles of organization of home training:

  • Do not allow absenteeism. Fitness slimming the sides and belly requires regularity and consistency. Any interruption leads to loss of the achieved results and discards the athlete a few steps back.
  • Train with effort. Only by working in an intensive mode, you can count on high quality and rapid weight loss.
  • Schedule exercise for the morning: before Breakfast or 2-3 hours after.
  • Exercise 3 times a week. In every training run no less than 4 exercises for 3 sets each. Practice in mnogopotochnoy mode.
  • Pay attention not only exercises for the study of the problem area, but also the cardio to total weight loss.

Exercises for slimming the sides and belly

To get rid of fat in the waist area will help the following exercises:

  • Turns the body to the side. Slightly bend your legs and place them shoulder width apart. Keep your arms bent front of chest. Turn the body to the right, return to starting position, perform a left turn. Turn the body, pick up the belly and tighten your abdominal muscles. Warm-up perform 15 slow turns in both directions. Then, in order to maximally stimulate the slimming sides and belly, make another 16-18 turns.
  • “Bicycle”. Lie on your back. Bend and raise your legs. Pull left elbow to right knee and right elbow to the left knee.
  • Polyplane with the transition to the bar. Get on your knees, uprites hands on the floor. Tighten your abdominal muscles and down on your elbows — they should be exactly under the shoulder joints. Wait in this posture for 30-60 seconds. The abdominal muscles do not relax. Then stand up in a regular plank: lift your knees and straighten your legs, pulling the body in one line. After 6-8 seconds to accept the position on his knees and pull the body forward. Repeat 3-5 times.
  • The vacuum in the stomach. For this exercise you can stand, sit, squat or lie on your back. Take a deep breath, then fully exhale, pull your stomach and hold your breath — hold in this position longer. Repeat 6-10 times.
  • Fitness with hula-hoops and fitball

    A useful tool for slimming the sides and belly — hula Hoop, sports Hoop. During training with the hula Hoop not only actively consume energy to perform physical work and is massage problem areas. To enhance the massage effect, you can take the Hoop with integrated in the inner surface of the massage balls. Hula hoops are the ordinary (light) and weighted. Newcomers are more suitable light plastic or hollow aluminum. In the beginning it is enough to do 5-10 minutes over time, the training duration can be reduced to 30-45 minutes. Getting used to the projectile and honing technique, you need to go from simple rotations to more complex exercises:

  • Bend your arms and behind your head. Make several turns of the hula-Hoop and start to rotate around its axis in the direction of rotation of the Hoop. In each direction, run for 10 turns.
  • Keep the legs together. Keep your palms on the back of his head. Trying to keep her feet were stationary, rotate the hula-Hoop, first in one, then the other way for five minutes.
  • Rotating Hoop, do feet attacks ago. Help yourself with the hands, keep the back straight.
  • Twist the Hoop, standing on one leg. Hold the balance, balancing with his hands and leaning forward, backward and sideways.
  • Place your feet together and rise on socks. Put your hands up, palms together. Spin the hula Hoop 10 minutes.
  • Slimming the sides and belly you can use an exercise ball. Fitball relieves stress on the spine and joints of the legs and thus allows you to have a targeted influence on the abdominal muscles. Fitness on the ball — fun activity that not only strengthens muscles and burns fat but develops the sense of balance. For a basis we can take the following selection of exercises:

  • Sit on an exercise ball and roll it in different directions. Movement produce buttocks, body try not to move. Keep your backs straight, shoulders not satelite.
  • Lying on your back, put the bent leg on the ball. Roll the fitball with feet in different directions.
  • Lie down your left side on the ball. The left hand should rest on the floor. Keep the legs straight. Raise your right leg up. Do 10 lifts. Repeat the exercise lying on the other side.
  • Get on your knees. Interlock hands in the lock and put it on the fitball. The hips should be perpendicular to the floor surface. Roll a ball from yourself, by tilting the body by about 45 degrees. Stop, take a deep breath and pull your stomach. Rollback fitball continue until you feel muscle tension in the press. Repeat 10-15 times.
  • Exercises with fitball aimed at slimming the sides and belly, you need to perform 2-3 sets. The number of sets and repetitions should be increased gradually as fitness. Between sets you can rest for 30 seconds-1 minute.

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