If the balance is disturbed between the flow of calories and their expenditure, on various parts of the body appear fat. To some it is necessary to search for ways to lose weight on the stomach, another to be concerned about the fullness of the thighs or the hips. Fighting with being overweight for the slenderness of the figures must be comprehensive.
This is about control of food, drinking the appropriate products, the lessons on simulators to the muscles in the abdominal have received the necessary load and tone. Exercises for slimming the abdomen, regularly carried out in the home environment, help to remove the laxity of the muscles and make the waist slimmer.
How to choose the best possible exercises
Choose the type of sports the burden should be on the basis of the results, which is to be achieved. If the fat deposits are observed not only in the area of the belly, but also on the thighs, the buttocks, whereby excess weight is not too large, they will be useful wellness jogging, gymnastics, aerobics and other kinds of physical activity. For example, for weight loss in the abdominal area, you can use a variety of simulators.
Sitting on a diet during the implementation of the exercise is not necessary, but adjust the diet is worth it. First of all, it is better to refuse the food semi-finished products, fried foods, do not overeat.
So, how to lose weight on the stomach with the help of home exercises it is possible to properly alternate load and rest, to get through the day. The best time to exercise – from 11 to 14 hours and from 18 to 20 hours. An important condition for a successful exercise – it should start no earlier than two hours after the last meal, and no later than two hours before bedtime.
Each workout should begin with a warm-up. In the first few days can paint the muscles, but then everything returns to normal. After about a month of regular training can get involved, and then you need to think about increasing the load, because the efficiency of the former complex will be reduced.
Home exercises for weight loss belly
Performs a variety of exercises, how to lose weight in the abdomen. it must be remembered that a woman should stay a woman, which wasted the relief of the musculature, the "cubes" developed abdominal muscles are in very rare cases.
For quick weight loss is enough to perform 3-4 exercises, 2-3 sets of 15-25 repetitions. It is possible to include a morning workout.
Twisting
Your back and feet flat on the floor, palms on the back side of the head, elbows stretched. Exhaling, lift the upper half of the torso to the knees. Lingering for a moment on the inhale return to the starting position.
Lifting legs
Shoulders firmly pressed to the Mat, straight legs vertically placed on top, arms extended along the body. Continuously leave out the legs, almost touching the floor of the heel. Lingering for a moment, return to its original position. Care should be taken to the shoulders is not came from from the floor.
Brass on the back
How to lose weight in the abdomen, in the supine position is useful to perform the following exercise. Fixed the arms, the hands rest on the floor. Slow motion pull feet to the stomach, heels together. Then flick your legs straighten and find themselves next to each other on the floor.
Training lisa
How to strengthen abdominal muscles and to lose weight fast on stomach, home it is useful to carry out the following exercise:
- In the supine position bend your knees, feet flat on the floor, palms on the back side of the head, elbows to the sides. On the exhale lift your upper body in the knee.
- Lie down on the floor, arms along the body. Move the fixed legs so that their toes touched the Mat above his head.
- The original state of the original, lift repaired legs from the floor at a minimum height of 20-25 cm.
- Sit on the mat, back straight, hands at his sides. Strain the abdominal muscles and the smooth tip years ago, while maintaining a straight angle between the body and fixed legs. Then she went back to the original position.
How to remove fat from the hips
To become slimmer, useful every morning in the home to perform the exercises uncomplicated charging for weight loss abdomen in thin legs:
- Simple and useful exercises to warm up: run in place with high raising knees, thighs shows at a right angle to the body. Train the abdominal muscles, effectively burn fat lower back.
- Legs on breadth of shoulders. He leaned to the right and at the same time, raise your left arm above your head. Repeat for the other side, changing the hand. The thigh during the sail should not change position, your back should not be fed forward or backward, forming a plane with the rear surface of the legs.
- For weight loss abdomen and hips is useful to do shallow squats. Feet wider than shoulder-width apart, feet parallel. Cringe alternately on the left and the right foot up to the level of the seat cushion of the chair, back straight.
- Lying down on the gymnastic mat, lift the fixed leg and start to twist the imaginary bike pedals. Useful to alternate the rotational movement, so it is forward and backward.
Exercises for thin legs
It's no secret that the fat deposits are formed not only on the abdomen, but also on the legs. Therefore, he wants to also lose weight in the hips, calves, buttocks.
- The simplest exercises – mahi. To maintain balance it is better to keep in the back of a chair, waving each leg forward, backward, to the sides. To prevent injury, it is necessary that the muscles were well warmed up.
- One more kind of useful sport load, in order to effectively lose weight, you can get by using the low mount – a "rung". After 5-10 minutes, to first one, then the other leg, then similarly "go down".
- Exercises for thighs and buttocks you need to lie on your side, bottom arm is bent at the elbow and lies on the mat, the palm of the upper hand in the abdominal area is also rests on the floor. Break away from the floor, the thigh, leaning on his hands and feet. The back and the rear surface of the legs form one straight. Exercise helps to lose weight in the abdomen, trains different muscles. This is to be done on both sides of the torso.
- Lying on its side, the bottom hand put under head, upper — waist. Understand, as you exhale corrected upper leg maximum up. Perform the exercise for the other side.
- Sitting and leaning back on his hands, trying to touch the floor knee bent legs to the right and to the left of the fuselage.
- If the legs are in full calves for their weight loss helpful to roll the body weight from the heel to the socks.
- How to lose weight in calves, stand on one leg, the other crosses in the back, output on the belt. To maintain balance, hold the back of a chair or on the wall.
Home exercises for slimming the abdomen, hips
- Stand up straight, feet shoulder width apart. Fixed the hands to pick up. Call the sail forward, right, left, 15 in each direction.
- The original state of the original, the palm connected to his chest. Turn three times left then three times to the right, on each side 15-20 times.
- Sitting on a chair and holding a balance, pull your knees to your chest and at the same time hugging her arms. Slowly return to the starting position. Just 8-10 times, 2-3 approach.
- Keep your balance on the chair and the management, on the heels of the were related to gender, sway the torso back. For insurance in the back you can put a mattress and soft pillows.
- Lying on the mat, pick up the hands-free body, I'll give him in an upright position, back straight.