The best exercise for weight loss belly and sides

We offer to your attention an article that deals with exercise for weight loss belly and sides. You will learn how exercise helps the process of weight loss and they are better than a diet or fasting. You will learn how to correctly approach the selection of exercises and some personal qualities to consider. As well as get acquainted with some basic and effective exercises that can easily do yourself at home.

Physical activity

How exercises contribute to weight loss

Exercise plays an important role in the fight against overweight and obesity for the following reasons:

  • Exercise helps the active energy consumption, which is formed from fat. And this leads to fat mobilization and reduce its amount in the body.
  • When a person sits on a low-calorie diet, the body will keep energy stocks, includes a protective physiological response that prevents weight loss, especially if the diet is too exhausting and people sit in it for a long time. During exercise this does not happen, and the weight is lost much faster and more efficiently.
  • Physical activity stimulates the sympathetic parts of the nervous system and increase metabolic rate. This will consume the amount the body with energy, and this leads to weight loss.
  • It is also worth noting that regular activity improves physical and psycho-emotional mood, make the person active and cheerful, and life more interesting and brighter.

How to choose the best exercises for themselves

Find suitable exercises for yourself, experts recommend taking into account following features:

  • If you want to thin waist, it is necessary to give up tilts with additional load. This exercise promotes intensive growth of the oblique and lateral abdominal muscles, so that the waist increase in size. Such exercises are quite suitable for men who want 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 on the abdomen, but there is a danger, which should not forget: regular classes with the Rim cause dysfunction of the pelvic organs.
  • If you decide to make turns to the side the extra stress in the process of exercise is not to make any sudden movements.
  • To cope with the extra pounds of the abdomen and flanks to help the heart. These exercises increase the metabolism, and it promotes the burning of body fat. It should also popular with intermediate 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 oblique abdominal muscles, it should not be too large.

The best exercises for

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

Twisting

Best known for really twisting the press.

  • To use it, need to lie down on a flat surface or a Mat and bend your knees (feet should be placed on the floor).
  • Put your hands behind your head, take a deep breath, tear the body off the floor and drag his feet.
  • Then, exhale and sink back to its original position.
  • It is recommended to do 10 reps 2-3 sets.

Reverse crunches

    Heart
  • For this you need to lie on your back, bend legs at the knees and put your feet on the floor.
  • Hands placed along the body.
  • Now you need to raise the legs so that the thigh eventually perpendicular to the floor and the knees moved towards his chest.
  • With the withdrawal of the foot from the floor to make an exhalation, and when the legs are half a breath.
  • It is recommended to do 10 repetitions in 3 sets.

Oblique twists

  • Lie on a flat surface, put hands behind head and legs bent at the knees, so your feet do not touch the floor.
  • Now you need to lift the body, right elbow to reach toward your left knee. The left part of the body is still on the floor.
  • Repeat the movement on the contrary: the left elbow reaches your right knee so that the right part of the body left on the floor.
  • One approach is to do at least 15 repetitions.

Strap

This, at first glance, a simple exercise goal is to work the muscles of the abdomen, pelvis and lower back.

  • Take a position on the floor so that your elbows, knees and toes rested on the floor.
  • Neck and spine should be lined up in a line and wait.
  • Then, you should tear the knees off the floor and stay in this position for 30 minutes. It is important that the breathing was regular.
  • Then you can move 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 rest on the floor.
  • Move the center of the weight on the right side of the body. The right arm is bent at a right angle.
  • Place the left foot to the right, keeping your legs straight, raise hips.
  • Twisting
  • In this position you need to be 30 seconds. In the future you can run the plan for 1-2 minutes.
  • Repeat the exercise on the other side.

Lunges with twists of the body

This workout is perfect for beginners.

  • Take a step forward with your left foot and bend the knee. This makes stretching the muscles of the right thigh.
  • Pulling the arms forward, so that they are parallel to the floor.
  • After the warm-ups again to take a step forward with your left foot and sit on an imaginary chair. The right foot should stay in the back and the tip touches the ground. Thus, the first back can be left straight, and then turn the housing.
  • You can do this lunge with the other leg.
  • Repeat the movement 15 times.

Tilts in different directions

  • You can do the exercise, you need to be direct and put your feet together.
  • Raise your hands up and fold them over the head.
  • A large body to the left and hold this position for 15 seconds. You should feel the stretch on the right side of the body.
  • You can return to the starting position.
  • Repeat the exercise, lowering his torso to the right.
  • In the future, you can increase the time and hold the position for 30, 45 and 60 seconds.

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

  • To run you need to get on all fours.
  • Lunges with twists of the body
  • Contract the abdomen and take a deep breath.
  • Inhale and exhaling, strain and heavily involved in the stomach.
  • In this position you need to keep in the stomach for at least 15 seconds.

Tips for better efficiency

In order for exercise to be effective, must comply with the following instructions:

  • Should gradually increase the intensity of your workouts. Present in regular exercise, your body will not only adapt to the load, but also becomes more durable. It is therefore recommended that at least 1 time a week included in the class running, Cycling or weight training. This helps to more efficiently burn calories and improve metabolism.
  • Popular outdoor activities. It not only promotes weight loss, but also the health of the whole body.
  • It is important to plan lessons. This allows you to prepare in advance, and time to start the exercise. After all this, you need to decide on clothes, shoes and store water. Used for training the appropriate music is also better to prepare in advance.
  • An important role in losing weight is food, therefore, it is also necessary to adjust. For example, experts recommend to enter in your diet more vegetables, such as watercress, which allows the body to recover faster after a grueling workout, and bitter chocolate. But it is also important to drink sufficient pure water (at least 2 liters a day).
  • Don't neglect the warm-up. Before the main workout, you must warm up your muscles. This reduces to a minimum the delayed onset of muscle soreness and possible injury of the tissue. After exercise, it is recommended to do stretching muscles.
  • Should not be distracted by conversations during this period. It is important to focus in class, do them correctly and as efficiently as possible. This is especially true if you have 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 can rest and recover.
    An important role in losing weight is food
  • If you find it difficult to choose your own exercises, it is better to seek the help of a coach, who can provide a suitable and effective complex, taking into account the characteristics and wishes. And the most important thing is consistency. It is better to pay exercise 20 minutes a day, than doing nothing. This is the most difficult, especially at the beginning, when a person is faced with the unpleasant sensations after exercise, and fatigue.

How fast and how much you can lose

Talk about specific numbers very difficult, because the result depends on the choice of exercise, frequency and intensity of training, and a way of life, which leads during this period. Also , we cannot rule out the individual characteristics of the organism.

Just one thing: if the training must be continuous and intensive, the change is noticeable within a week: improve the health and condition of the body muscles and the whole body. A month you can lose up to 4 kg, this means that the waist and flanks is less.

Note! The main thing — desire and persistence. And the result was even more powerful, you can do the walk and focus on the heart.