The fight with overweight slim figure must be comprehensive. It is control of the energy consumption relevant products, classes in the gym that the muscles in the abdominal have received the required load and tone. Exercises for slimming the abdomen, is regularly performed in the home, helps to eliminate sagging of the muscles and make the waist more slender.
How to choose the best exercises
To choose the type of exercise should be based on the results that should be achieved. If the fat deposits are observed not only in the area of the abdomen and the thighs, buttocks, and excess weight is not very large, will be useful for the health of Jogging, gymnastics, aerobics and other types of physical activity. For example, for weight loss in the stomach area, you can use the different exercise machines.
Nutrition during exercise is not necessary, but adjusted diet costs. First of all, it is better to give the power semi-finished products, fried foods, not to overeat.
So, how to lose weight in the stomach using home workouts can be appropriate alternating strain and relaxation, it is best to engage in through the day. The best time for exercising – from 11 to 14h and 18 to 20 hours. An important condition for a successful exercise is it must start no sooner than two hours after the last meal not later than two hours before bedtime.
Each session should start with warm-up. In the first few days can pain of the muscles, but then normally. After about a month of regular exercise will be able to engage, and then you have to think about the increase of the load, because the efficiency of the old complex will be reduced.
Home exercises for slimming the abdomen
Exercises to lose weight in the stomach, it should be remembered that a woman should remain a woman, which unnecessarily raised the muscles, six-pack abdominals are developed in very rare cases.
For fast weight loss enough to perform 3-4 exercises, 2-3 sets of 15-25 repetitions. These can be included in the morning exercises.
Back and feet flat on the floor, hands behind head, elbows divorced. Exhale, lift the upper part of the torso on the knees. Pausing for a while on the breath to return to its original position.
In the lower part of the tightly pressed on the Keyboard, the upright legs vertically with the top, arms stretching along the body. Gradual reduction of the legs, almost touching the floor with my high heels. Pausing for a second, return to starting position. You need to make sure that the loin is not off the floor.
Brass on the back
To lose weight in the stomach and in the supine position is useful to perform the following exercise. Straighten the arms, palms lean on the floor. Slow motion pulling up his legs to his stomach, heels together. Then with a quick movement, straighten legs and ended up on the floor immediately.
For strengthening the abdominal muscles and fast lose weight in the stomach at home it is useful to perform the following exercises:
- In the supine position knees bent, feet on floor, hands on head, elbows out to sides. On the exhale, raise your upper body to your knees.
- Lie down, arms along the body. Move your straightened legs so that their toes touch the Mat above his head.
- The source position is the same, to raise straightened legs off from the floor to a minimum height of 20-25cm.
- To sit on the Mat, back straight, arms close to the hips. Stretching of the abdominal muscles and gently tilt back, keeping the right angle between the body and straighten the legs. Then return to the starting position.
How to remove fat from thighs
To become slimmer, it is useful every morning at home to do the exercises simple exercises for the stomach slimming of the slimming on the legs:
- Simple and useful warm-up exercise: Jogging in place with high knees to the thigh was perpendicular to the body. Train the abdominal muscles effectively burn fat lower back.
- Feet shoulder width apart. Leaning to the right, simultaneously raise your left arm over your head. Repeat for the other side, change the hand. Thighs during bending do not need to change position, the back should not go forward or back, with the formation of the plane with the rear surface of the legs.
- For weight loss belly and sides is useful to make shallow squats. Feet wider than shoulder width, feet parallel. Crouch alternately on the left and the right foot at the level of the chair seat, back straight.
- Lying on the gymnastics Mat, lift your straightened legs and begin to the imaginary wheel of the vehicle. It is useful to change the rotational motion, making them forward and back.
Exercises for slimming legs
It is no secret that fatty deposits are formed, not only the belly, but and legs. So I would also like to lose weight in the thighs, calves, buttocks.
- The most simple exercise – Mahi. On balance it is better to stick to the back of the chair, waving each leg forward, back, sideways. No matter what the injury, it is necessary that the muscles were well warmed up.
- Another type of useful exercise to effectively lose weight, you can get by using the low stand – "step". Within 5-10 minutes to put it on first one then the other leg, and then in a similar way to "down".
- Workout for thighs and buttocks you need to lie on side, bottom arm is bent at the elbow and rests in the pad, the palm of the upper part of the arm and in the abdomen, also, relies on the floor. Off the floor your hips, leaning on the hands and feet. Back and back of legs form a single plane. Exercise helps you to lose weight in the stomach, strengthens the various muscles. It needs to be done to both sides of the hull.
- Lying on your side, at the bottom put a hand under the head, the upper - half. For to understand on the exhale straightened her top leg as high as possible. To perform the exercise for the other side.
- Sitting and leaning back on his hands, try to touch the floor, knees bent, feet on the right and left of the torso.
- If the feet are complete in the calves, for weight loss is helpful to roll the body weight from the heel to the toes.
- To lose weight in calves, standing on one leg, the second rear cross, to resurrect the sock. For the balance to stick on the back of a chair or the wall.
Home exercises for weight loss belly sides
- Stand upright, feet shoulder width apart. With the upright arms to raise. To make the feet forward, right, left, 15 in each direction.
- The source position is the same, the hands clasped on the chest. To turn three times left then three times right, on each side 15-20 times.
- Sitting on a chair and maintain balance, pull your knees toward your chest, clasping their hands. Slowly return to the starting position. Quite 8-10 times, 2-3 sets.
- The maintenance of the balance of the chair and control of the heel touched the floor, descends the body backwards. Insurance back, you can put a mattress and soft pillows.
- Lie on the Mat, raise the arms and the body, putting it in an upright position, back straight.