10 effective exercises for losing weight and sides for men and women. Breathing and light, simple exercises for weight loss of the belly and in the waist

A flat pumped up stomach is the dream of every person. Fortunately, you can find it in just two months of active sports. The secret of the effectiveness of exercises is your zeal and desire.

Effective exercises for losing weight and sides for men and women

A person involved in sports and trying to lose weight necessarily performs a set of exercises intended for visual decrease in abdomen and sides. It is known that these areas of the body easily recover, gaining a dense fat layer. However, it is very difficult to lose this weight and burn fat. This requires not small efforts, patience and quality exercises aimed at this zone.

Nevertheless, if you regularly exercise, you can achieve certain successes. The key to a weighty abdomen and sides is the regularity of classes, zeal and of course - proper nutrition, which will not allow you to lose weight and get better. There are several generally recognized excellent exercises that can give you the most pleasant result. These exercises are practiced by real fitness coaches and bodybuilders.

What exercises are useful for losing weight and sides?

If you make maximum efforts and will be in good faith and regularly perform the entire complex of exercises, as well as carefully review your diet, then you can visually notice the result only after two to three months.

A complex of effective exercises for men and women for weight loss of abdomen and sides:

• The first exerciseit involves a number of exercises lying on the back. Such exercises are invented in order to reduce and remove folds on the stomach, in which excess fat and sagging of stretched skin have accumulated. It is possible to get rid of all this from all this swinging the press. Lying on your back, throw your palms behind your head so that your elbows look up. Bend and put your knees at this time. Your movements should be similar to raises in which the head touches the knees. On the first day of the start of your classes, only 10 exercises for women and about 15-20 for men will be enough. Every day it is necessary to increase the quantity by adding five swinging or increasing the number of approaches. Every day to perform the exercise will be easier
• The second exercisedesigned in order to fight not only folds, but also with hated sides that can completely ruin the figure. To do this, you need to take the position of lying on the side, depending on what side you go to, the right or left hand (that which is below) extends forward, and the second is squeezed at the elbow and removes behind the head. The legs are straight. They should be lifted up over and over again, making efforts as much as possible. For women for the first time, 10 uplifts will be enough, for men - 15. Every day it is worth increasing the number of rise
• The third exerciseit suggests your return to the position of lying on your back. Put your hands under the buttocks with your palms down. Raise your legs as high as possible and straighten them. The exercise is called “scissors” and involves crossing your legs in an upright position. You can perform it quickly or slowly, the main thing is to strain the abdominal muscles. For women, 15-20 crosses will be enough, for men 25-30. Increase the number of crosses and suits daily
• The fourth exercisesuggests your return to the position of lying on your back. Knees and elbows should be in the position that was in the first exercise. The exercise resembles the usual swing of the press, but in this case you need not to touch the head of the knees, but to take your hands exhibited forward in any of the sides: in the right or to the left. Exercise should be 10 times in each direction for women and 15 for men

Video: "Flat belly in two weeks"

The most effective exercises of losing weight Anita Lutsenko

Anita Lutsenko is a well-known fitness trainer who not only managed to build his body, but also constantly develops more and more sets of exercises aimed at correcting the body and weight loss of certain zones. Anita Lutsenko invariably participates as a coach and mentor in a television show according to the type of “weighty and happy” and on her account is far from one victory over excess weight, helping those people who have overweight and a sedentary lifestyle.

Anita Lutsenko is particularly persistent, the creativity of the approach even to the simplest exercises, severity. This is the coach who is not used to not seeing the result of his work.

fitness trainer and bodybuilder-Anita Lutsenko

It is safe to say that if you have problems with excess fat deposits in the abdomen and sides, then exercises from Anita Lutsenko are the most effective way to get rid of them. First of all, it distinguishes the main problems of people who cannot be a slender waist and distinguishes:

• Improper nutrition - This contributes to the set of extra, completely unnecessary calories that are not spent, but are deposited an extra “margin” on the body. Since the abdomen is less mobile, it is in this place that the so -called "life circle" grows up, the so -called, "lifebuilding
• Sedentary lifestyle -it leads to the fact that even if a person uses not a large number of calories, he simply does not spend them and they are deposited in the body according to the first principle. Movement is a life and a way to gain beauty
• the predisposition of the figure -it defines a person in advance. Several main types of “apple”, “pear”, “sand clock” and even “banana” are distinguished. Those who belong to the "apple type" - making a slender waist is the most difficult. Nevertheless, no matter what “fruit or vegetable”, the success and effectiveness of classes depends only on your zeal and desire

Anita Lutsenko categorically prohibits eating harmful foods to which bread (in particular white and pastries), any sugar (drinks and sweets). If the body does not receive extra calories with food, it will spend those that have accumulated in the body. However, in order to spend them, you need to do something.

Of course, Anita practices a number of important exercises:

• swing of the press
• twins
• planck
• push ups

It offers to diversify familiar exercises unusual:

• Exercise "Around the World" -this is an unusual swing of the press, which allows all the abdominal muscles to actively work. To do this, you need to take a pose sitting on the floor and bend your knees. Stretch your arms forward and imagine that hold a huge ball. Without releasing this “ball” from your hands, make a circular movement, touching your floor with your back. This exercise should be done clockwise and against it
• Exercise "Tilt to the side" -to do this, you need to kneel, stretch one leg to the side (any), squeeze your hands behind your head and make tilches in the opposite direction from the leg. Such an exercise should be made the maximum number of times, at least ten. After that, the exercise is repeated with the slopes in the other direction. You can diversify this exercise on knees on both legs, your hands should be raised up and with such hands will be leaned to the right and left. The exercise involves the oblique muscles of the abdomen and makes you burn fat
• Exercise "lying on the stomach" -to do this, in a lying position on the stomach, you should stretch your arms forward. At the same time, you need to raise both the legs and arms as much as possible, straining your stomach, back and buttocks. The exercise is that with the right hand you need to touch the right leg, and the left with the left. Make the maximum number of touches, minimally ten on each side

Video: "We get rid of the" Rescue Circle "with Anita Lutsenko"

Exercises for losing weight and sides from Dr. Bubnovsky

Dr. Bubnovsky is famous for inventing his special gymnastics, which is able not only to force fat to leave unwanted places, but to get rid of obsessive pain, which haunts joints and back. The exercises invented by him are able to comprehensively influence the body, and their regular practice will correctly lead you to harmony and ideal, and health will significantly correct for the better.

What does the doctor advise in order to quickly and effectively lose weight during exercises:

• Sulking -positively affects not only well -being, but also on the figure because the low temperature makes the metabolism work in active mode
• Visit a bathhouse or sauna -which favorably affects the body deliverance from toxins. Such an organism will actively work and lose weight
• Drinking water norm per day -allows you to improve the functioning of muscles and metabolic processes, and also do not delay water in the body
• Eat properly -exclude harmful food, adding healthy and small -calorie foods to the diet

Compliance with these recommendations and the implementation of regular charging will allow the body to lose weight quickly and efficiently.

How to lose weight and reduce the stomach using the recommendations of Dr. Bubnovsky?

Exercises:

• The first exercise is very simple:Stand around the wall and align your back. The heels and the back of the head should touch the walls. Raise your hands up and toss the walls with your hands. Pull your stomach on inhalation and stretch up as much as possible. Exhale relaxing your stomach. Do such an exercise within a few minutes. The body all this time should remain as direct as possible
• The second exercise is original:stand at home opposite the table. Two of the most ordinary tennis balls will come in handy. They should be placed under the foot (the leg must be in shoes). With your hands you should hold a little at the table and perform a number of squats - the more the better. While you are trying to maintain balance, you will actively engage the muscles of the whole body
• The third exerciseallows not only to remove excess fat from the abdomen, but also to give tangible relaxation to the spine. This is a fairly simple and understandable exercise: lie on the floor, stretch your hands along the body, bend your legs at your knees. Your task is to raise the lower body, using the muscles of the abdomen and buttocks. To perform such exercises should be the maximum number of times and all this time the hands should not break away. You can diversify the exercise alternately lifting your legs

Video: "Bubnovsky exercises for weight loss of the abdomen and legs"

What are the breathing exercises for weight loss of the abdomen and sides?

In the struggle for harmony, all methods are good and therefore do not write off useful breathing gymnastics from accounts. The principle of its action is that during active breathing all the abdominal muscles work, since they are responsible for the very full -fledged breathing process. Performing a set of certain exercises, you can achieve that excess fat will literally begin to melt, and with it at the same time your well -being will become much better. In addition, such gymnastics allows the body to reduce the number of hormones responsible for the stress state in the body. Most often, they provoke a person to excessive food consumption.

Exercises:

• Light stretching:Become straight. Your legs should be placed and should be about shoulder width apart. Hands should be placed on the legs slightly above the knee cup. Try to sit down slightly to strain the muscles of the abdomen, hips and buttocks. In this position, you need to breathe very deeply through the nose, filling your stomach. Having delayed the air for a few seconds sharply exhale it with your mouth. Time of exhalation, you need to “blow” the maximum stomach, so that it presses more tightly to the ribs
• Press exercise:Lie on your back on the floor (you need a hard surface. You need to bend your legs in your knees and place them a little so that they are located about the width of your shoulders. As tightly as possible, press your feet to the floor and try not to tear them off. Hands should be raised directly above yourself. You need to breathe in the position of lying down. Deep inhale the maximum amount of air with your nostrils and try to hold it for a few seconds. Exhale the air abruptly with your mouth without lowering your hands and slightly tearing your shoulders from the floor. During exhalation, the stomach should get to the ribs as much as possible
• Respiratory exercise "Scissors":it involves the standard exercise of waveing \u200b\u200band crossing the legs. It differs only in that before you start doing it, you should take a deep breath and exhale only after a few crosses
• Respiratory exercise "Cat":Stand on all fours. Inhale the air deeply, filling your stomach and beat your back up, holding your head down. Stay in this position for a few seconds. Exhale the air and simultaneously beat your back down, leaning and extending your arms forward

Video: "Respiratory exercises for the abdomen"

How to perform exercises on a ball for weight loss?

Exercise with fitball is not only interesting, but also effective. This is an original way to diversify everyday fitness and give relaxation to your body balancing on the surface of the ball at the same time and quietly involve many muscles of your body and thereby force it to lose weight.

effective ball exercises

Exercises:

• Exercise First:Lie on even obscurity and put your hands under the back of the head. Place the fitball between the ankles and caviar. Try to raise the ball and take it as much as possible to the maximum number of times. This is trained not only by your press, oblique muscles, but also the entire lower part of your body
• Exercise second: Put your hands wide to the sides. Take the cloth with your feet with your feet first to the left and try to press the left thigh and left shoulder as much as possible to the floor. Fix this pose. Lease. Repeat the exercise in the opposite direction and do it in each side
• Exercise third:The swing of the press on the fitball is much easier and therefore sit on the ball, lean back and raising the body forward, hold your feet tightly behind the floor. Repeat the exercise several times to a row
• Exercise number 4:Lie on the fitball with your stomach. Pull your hands forward so that your body is on weight and only your legs were balanced on the ball. Express the maximum number of times, holding the body in this position

Video: "How to remove the stomach?"

How to perform exercises with a hoop for weight loss?

The hoop can be called a "grandmother" a proven way of fighting overweight and the "wrong" waist. Our mothers also regularly tried to twist the hoop in order to find a slender figure similar to the type of “sand clock”.

How to achieve weight loss of the abdomen with a hoop?

The hoop is one of the most effective methods in this case and its effectiveness depends on several factors:

• Active exercise -the desire to make the maximum number of revolutions around the waist
• Frequent exercise -the more often you strain the abdominal muscles, the more actively they work, and this helps to burn fat
• Type of hoop -old aluminum hoops have long gone into oblivion by opening the way for the new hula hoops. The difference between Hula Khup is that he is much thicker and larger than a hoop. Many hula hoops, due to the fact that they consist of plastic, allow them to be burdened with sand, for example or water. Heavy hula-huup is hard to keep at the waist and therefore the muscles tense even more

Regular twisting on the waist of the hula-huup waist literally “draw” the desired figure on your body. The principle of action of the hoop is very simple, at that moment you push it away with one side of the abdomen, the second must catch it and try to hold it.

Perhaps not everyone will manage to hold a hool-huup at least a few seconds at once. Start with the simplest and light hoop and only then complicate your task with weight weighting. During the rotation of the hoop, the whole body should move:

• Hands are pressed up at the chest level as "wings"
• Shoulders strain and the back tries to hold the body directly
• The stomach is constantly in suspense as it performs the main work - holds the hoop
• The buttocks are tense and rhythmically move with the same circular movements as the stomach
• The legs are apart width apart and try not to break away from the floor

This exercise is quite similar to the dance and performing it practically relaxing, complement your rotation of the hoop with musical accompaniment and you will definitely get pleasure from the process!

Video: "How to perform exercises with a hoop for weight loss?"

What are the exercises for losing weight in the gym?

A specific set of exercises in the gym should be performed to achieve weight loss:

• Tilts On a special sports staircase or bench. This is a classic exercise that will use the muscles of the press. During the exercise, the hands must be behind the head and not help the body rise and fall. The spine should be completely rounded during the exercise and with your back cannot touch the bench - this should do the lower back
• Tilts with twisting The oblique muscles of the abdomen and thereby get rid of the sides will be allowed to “pump”. To do this, during the swing of the press, it is necessary to rotate the case to the left or the right
• You can do it Raises of rollers legs up, which allow you to use an actively press. Hands at this time hold on to the support tightly and the legs should be raised so high that they are exactly perpendicular to your body

press exercises in the gym

How to perform exercises with dumbbells for weight loss?

Classes for finding a press with dumbbells are considered to be “heavy equipment”. The fact is that by increasing its weight and load on the body, which makes the muscles work in enhanced mode. You can perform a few diverse exercises:

• Squats -the legs with such squats should be kept on the width of the shoulder, and the hands are either dropped down or exhibited (this is more efficiently). Perform the most ordinary squats in several visits. The minimum entry should be - 10 times
• Stretching -this just implies your even standing with dumbbells. Hands lowered down along the body. The task is to stretch up on the socks and squeeze the muscles of the press. Hold in this position for a few seconds and then return to the starting position. Repeat it at least ten times
• Tilts -to do this, take the position of half -sitting so that the muscles of the press tenses as much as possible. In each hand you need to have a dumbbell. The movements are simple: pressing dumbbells to the chest and vice versa. Repeat ten times each approach

Video: "Press with dumbbells at home"

How to perform exercises for weight loss of the bottom of the abdomen?

• Lowing the legs -sit right on a chair or chair. Try to bring your legs together and raise them up perpendicular to the body 10 times to the row, relax and repeat the exercise
• Touching the knees with elbows -bend your hands at the elbows and get behind your head, alternately touch the left elbow of the right knee and vice versa
• Exercise "Scissors" and "Bicycle" -take the position of lying down and raise your legs up, perform circular movements and crossing the legs
• Raising the legs to the body -in a lying position, bring your legs together, try to raise them up as much as possible, bend at your knees and press to the body

a complex of effective exercises

How to perform exercises for losing weight in the waist?

Such a set of exercises will help to turn up a thin and beautiful waist:

• Raising the case - in a lying position, on a bench, on a fitball
• Lifting the pelvis - Lying, legs should be reduced together
• Lifting the legs - In a sitting position. To do this, you should raise any object: ball, pillow
• Tilts of the body - forward and back, as well as in opposite directions
• Tilts with legs - In different directions from the position of lying down
• Exercises with a hoop
• Disk exercises

How to do exercises with a rope for losing weight?

The jump rope is another well -known means of weight loss. With the help of jumping jumps, you can also effectively achieve a slender waist. During jumps, you will use the entire lower body:

• Try to jump
• Control the movement of the legs
• Try not to stumble and not stand on a rope
• Peregazy
• Running
• Move your hips
• Strengthen the press

Jumping on a skip is not monotonous:

• Two legs
• One leg
• Running on a skip
• Alternate jumping with a change of legs
• Fast jumping
• Slow jumping

The faster and rather higher jumps, the stronger the effect of the lesson will be. Make sure that the muscles of the press during the jump are as tense as possible.

Jumping jumps to gain a flat stomach

Simple and light exercises for losing weight and sides

If you want to find a slender figure, then you should perform a certain set of exercises regularly in the morning and evening:

• Morning jogging in which you influence all muscle groups and gain the press due to the fact that you spend calories and exercise muscles
• Run up and down allows you to use the muscles of the press and thereby favors weight loss in the waist
• Exercise "Mill"allows you to use oblique muscles and thereby gaining harmony
• Circular movements of the legsin a sitting and lying

Exercises for losing weight and sides sitting

Perform exercises in a sitting position simply and efficiently:

• Sit on a chair or in a chair, raise your legs reduced together as possible and keep them for a few seconds in front of you
• Click the ball with your feet and try to raise it several times up and down
• Perform the “scissors” exercise in a sitting position
• Perform circular movements of your legs in a sitting position

Video: “Fitness in office No. 2. The tone of the press. Swear the press in the office "

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