Best exercise for weight loss belly and sides

We offer to your attention an article that talks about the exercise for weight loss belly and sides. You will learn how exercise helps in the process of weight loss and what are the best diets or fasting. You will learn how to correctly approach the selection of exercises and some personal characteristics to be taken into account. As well as become familiar with some basic concepts and effective exercises that can be done at home.

Physical activity

How exercises contribute to weight loss

Physical exercises play an important role in the fight against overweight and obesity for the following reasons:

  • Exercise helps active energy expenditure, which is formed from fat. And this leads to fat mobilization and reducing its amount in the body.
  • When a person is in a low-calorie diet, the body to maintain the energy reserves, includes a protective physiological response that inhibits weight loss, especially if the diet is too tiring and the people sitting on it for a while. During the year this does not happen, and the weight that is lost much faster and more efficient.
  • Physical activity, stimulates the sympathetic parts of the nervous system and increasing the metabolic rate. This will consume the amount of energy the body, and this leads to a reduction of weight.
  • It is also worth noting that the' regular activity improves physical and psycho-emotional state of mind, make a person active and cheerful, and life more interesting and brighter.

How to choose the best exercises for you

To find proper exercises for them, the experts recommend taking into account the following characteristics:

  • If you want a thin waist, it is necessary to leave, and tilts with additional load. This exercise promotes the intensive growth of oblique and lateral abdominal muscles, so that the waist will increase in size. These are the exercises most appropriate for guys who wish to increase the proportions of your body than for girls.
Proper nutrition
  • Exercises with a Hoop is considered effective in the fight against excess fat in the abdomen, but there is a danger, that we must not forget: regular classes with the Hoop causing prolapse of organs pelvic.
  • If you decide to make turns to the band with the most weighting in the process of the exercise is not to make any sudden movements.
  • To cope with the extra pounds on the belly and flanks will help cardio. These exercises increase the metabolism, and it promotes the burning of body fat. Also preference should be given to the range of loads.
  • It is also recommended that the exercise can be combined with other loads.
  • In the process it is necessary to control the load on the abdominal muscles oblique, should not be excessive.

The best exercises

There are different sets of exercises to make the waist thin and beautiful.

Torsion

Best known for really twisting on a press.

  • To do so, go to sleep face-down on a flat surface or a Mat and bend your knees (feet should be located in the plant).
  • Put your hands behind your head, take a deep breath, tear the body off of the floor and throw it at his feet.
  • Then, exhale and sink back to its original position.
  • It is recommended to do 10 reps 2-3 sets.

Reverse crunches

    Cardio
  • For this reason, it is necessary to lie on your back, bend feet in knees and to put the foot on the ground.
  • Hands placed along the body.
  • Now you need to raise the legs so that the thigh, and finally, perpendicular to the ground and her knees moved to her chest.
  • With the removal of the legs of the plant to make a rush, and when your feet are put in mid-air.
  • It is recommended to do 10 reps of 3 sets.

Oblique twists

  • Lie down on a flat surface, put the hands behind the head and the legs bent at the knees so that the feet don't touch the ground.
  • Now you need to lift the body, right elbow to reach your left knee. The left side of the body must remain on the ground.
  • Repeat the movement in the opposite direction: left elbow to reach your right knee so that the right side of the body left on the floor.
  • In one approach has to do at least 15 repetitions.

The strap

This, at first glance, a simple exercise aims to work the muscles of the abdominals, hips and back.

  • Taking a position on the ground, so that the elbows, knees and feet, resting on the ground.
  • Neck and spine should be aligned in a line and look forward.
  • Then, you have to break your knees from the ground and stay in this position for 30 minutes. It is important that the breathing was regular.
  • Then you can move to the position of the side plates and perform the exercise on each side for 30 seconds.
  • You can accept the situation, so that the feet and the palms resting on the ground.
  • Move the center of weight on the right side of the body. The right hand should be bent at right angle.
  • Put your left foot to the right while keeping the legs straight, raise the hips.
  • Torsion
  • In this place you need to be 30 seconds. In the future it can make to the plan for 1-2 minutes.
  • Repeat the exercise for the other side.

Lunges with twists of the body

This exercise is ideal for beginners.

  • To take a step forward with the left foot and bend the knee. This will make the stretching of the muscles of the right thigh.
  • Stretch your arms forward so that they are parallel to the ground.
  • After warming up again to take a step forward with the left foot and sit in an imaginary chair. The right leg should stay back and feet touch the ground. In doing so, first the back you can stop in a straight line, and then turn the housing.
  • To do this lunge with the other leg.
  • Repeat the movement 15 times.

Tilts in different directions

  • To perform the exercise, you should be straight and place the feet together.
  • Lift the arms up and fold them on the head.
  • Maximum torso to the left and hold this position for 15 seconds. You should feel the stretch in the right side of the body.
  • To return to the initial position.
  • Repeat the exercise, lower your torso to the right.
  • In the future, you can increase the time and maintain a position 30, 45 and 60 seconds.

During a workout, you can do another interesting exercise, which strengthens the abdominal muscles.

  • To run you need to get to four.
  • Lunges with twists of the body
  • Contract the abdomen and take a deep breath.
  • Exhale and the exhale, the tension and the strength involving the stomach.
  • In this position you must hold the abdomen in less than 15 seconds.

Tips for a better efficiency

For training to be effective, must comply with the following guidelines:

  • Should gradually increase the intensity of physical activity. In the presence of regular exercise, the body not only adapts to the load, but also becomes more resistant. Therefore, it is recommended that at least 1 time per week to include classes running, Cycling or weight training. This will help to most effective way to burn calories and improve the metabolism.
  • Give preference to outdoor activities. It promotes not only weight loss, but also the health of the organism as a whole.
  • It is important to plan the lessons. This will allow you to prepare ahead of time and the time to start the year. After all this, you have to decide about the clothes, shoes and stock up on water. A used for the formation of the corresponding music, it is also best to prepare in advance.
  • An important role in the weight loss have to eat, therefore, it is also necessary to adjust. For example, the experts recommended to enter in your diet more vegetables, including watercress, which allows the body to recover more quickly after a strenuous exercise, and bitter chocolate. But it is also important to drink a sufficient amount of clean water (minimum 2 litres per day).
  • Let's not forget the warm-up. Before the main exercise you must warm up the muscles. This will reduce to a minimum the delayed onset muscle soreness and possible injury of the tissues. After the training session, it is recommended to do stretching of the muscles.
  • Should not be distracted by conversations during this period. It is important to concentrate in class, do them correctly and with maximum efficiency. This is especially true if you are in a group of like-minded people.
  • It is not only important to adjust the diet, but also to provide adequate rest and sleep, during which the body to rest and recover.
    An important role in the weight loss has of food
  • If you find it difficult to choose their own exercises, it is better to seek the help of the trainer, who will be able to offer a suitable and effective complex, taking into account their characteristics and desires. And the most important is the coherence. It's better to pay the exercise 20 minutes a day, which is to do nothing. This is the most difficult, especially in the beginning, when a person is faced with the unpleasant sensations after a workout and the fatigue.

The speed and the amount that can be lost

To speak of specific numbers very difficult, because the result depends on the choice of the exercise, the frequency and the intensity of the training, and the lifestyle you lead us during this period. Also , we cannot exclude the individual characteristics of the organism.

Just one thing: if the training was constant and intense, the changes are noticeable in a week: improve the health and condition of the muscles of the body and the organism as a whole. In a month you can lose up to 4 kg, this means that the waist and flanks will be less.

Please, note! The main thing-desire and persistence. And the result was even more effective, you can do the walk and focus on cardio.