Gymnastics to lose weight in the abdomen and sides at home.

Fat deposits that hide the waist both from the front and in profile are an important reason for physical training, even at home.

It would seem that the necessary exercises are obvious: you need to strengthen your abs, then the fat will escape under the pressure of developing muscles.However, those who with all their zeal only pump the rectus and oblique muscles of the abdomen are surprised: the abdominal press, of course, develops, but still under the same layer of fat, so that the volume of the abdomen and sides does not decrease, but grows.

Let's take a closer look at the correct organization of this type of gymnastics for losing weight on the stomach and sides at home, which, in combination with diet, training and lifestyle in general, will reliably remove excess fat from a slender frame.

Nutrition and mobility in the fight for an elegant waist

Eliminating unsightly folds on the sides and abdomen with the help of gymnastics will only be possible if the fat layer does not re-form due to excess nutrition and a slow lifestyle and is intensively consumed to provide energy for active movements.

To do this you need:

• Reduce the calorie content of the diet so that each day its energy value is less than the body's own expenses.As a result, the body receives the most direct and intelligible signal: it is no longer possible to accumulate fat, the time has come to spend the energy stored in it.
• Eat five to six moderate servings of food a day and drink one and a half to two liters of clean, high-quality water.This type of nutrition, on the one hand, eliminates the feeling of hunger even with low-calorie foods and, on the other hand, accelerates the metabolism and, consequently, the utilization of fats.
• Change your static lifestyle to regular training loads that involve not only problem areas, but also all muscle groups.At the same time, to replenish energy expenditure, fat cells will be decomposed and a new slim body, free of the fat layer, will harmoniously form.

To quickly achieve the desired results, home workouts should be done three times a week.The optimal time for them is from eleven in the morning to two in the afternoon or from six to eight in the afternoon.In any case, it is advisable to start exercising no earlier than two hours after eating and at least two hours before going to bed.

Warm up before training at home

Before starting intense muscular activity, it is necessary to stretch and warm up the muscles.Such preparation will protect against injuries and sprains due to unusual or sudden exertion.It will be enough to perform five to seven exercises from this list:

• Circular movements 10 to 20 times in both directions.in the shoulder joints.In this case, the arms remain freely lowered and the feet shoulder-width apart.
• Straighteningchest, preparing the shoulder and pectoral muscles.Hands with palms facing each other, stretched in front of the chest, with an extended inhalation, connecting the shoulder blades.As you exhale, return to the starting position.This sequence of movements is performed 10 to 20 times.
• Forback musclesand spine.With your feet shoulder-width apart and slightly inclined, rest your arms extended on your hips, bend your knees slightly and straighten your back.This is the inhalation position.As you exhale, round your back with your stomach in and lower your chin toward your chest.Repeated 10 to 20 times.
• Guarantee mobility inhip joints.The legs are placed firmly shoulder-width apart, the left hand rests on a chair or against the wall, and the right hand is placed on the lower back.Move your right leg, bent at the knee, to the side and, completing the circular swing, return to the starting position.Repeat with the left foot supporting the right hand.Perform 10 to 20 times in each direction.
• Torso twists that get you involved in workspine and core muscles, including the oblique muscles.The legs are wider than the shoulders, the arms are bent at the elbows and bent in front of you.Body rotations in both directions are repeated 15 to 20 times.
• Calf Raise Squats Help You Get Preparedmuscles and joints of the legs.In this case, the feet should be shoulder-width apart and the arms extended forward.As you inhale, squat down with your body leaning forward and your arms back.As you exhale, straighten your knees, stand on your toes and raise your arms.The set of movements is repeated 15 to 20 times.
• Additionally, they will useleg muscles10-20 transfers of body weight from one leg to the other.To do this, placing your feet wider than your shoulders, bend your right leg, transferring the weight of your body onto it.In this case, the hands rest on the right thigh.A similar transition then follows to the left side.To comprehensively prepare the musculoskeletal system, these turns are performed by bending at the waist and touching the ground with the hand (the right when resting on the left leg and the left) when the weight of the body is shifted to the right.

Exercises for waist and sides at home.

The most effective home exercises that do not require additional equipment or equipment:

• Exercise "Windmill"With your feet shoulder-width apart, lean forward (torso parallel to the floor). Raise your extended right arm up and lower your extended left arm down. Rotate your torso in a fixed position of straight arms so that the lower hand reaches the tip of the opposite leg. Perform the exercise with gradual acceleration.
• straight turn.Lying on the floor, face up, bend your knees at right angles.In this case, the hands are behind the head and the elbows are apart.Lift your upper back off the floor and then return to the starting position.
• reverse turn.Lie on the floor, place your arms straight at the sides of your body.Bend your knees and bring your legs to a position where your thighs are perpendicular to the floor.Contracting your abs, draw your knees toward your chest, completely lifting your pelvis off the horizontal support.
• "Bicycle" Lying down, pressing your lower back into the floor and holding your hands behind your head, bend your knees at a 45-degree angle. Bring your left elbow toward your right knee and straighten your left leg. Then, pull your right elbow toward your left knee, while straightening your right leg. You can start with 10-12 repetitions.
• straight plank.Basically, it is a support position with your arms extended.In this case, the hands are placed exactly under the shoulder joints, the back is straightened, and the straight legs rest on the toes.This bar should be held from one minute (beginners) to 3 minutes (with sufficient physical preparation).
• side table.Lying on your left side, rest your left hand on the floor so that it is directly below the shoulder joint.Stretch your torso, lifting it off the ground and maintaining support on the sides of your feet.Hold this position for at least 15 seconds.

It is highly recommended to complement the home complex to lose weight in the sides and abdomen.jump rope(lasting 5 minutes),squats(20 times) andleansin different directions.

After a month of regular exercise, the habit of exercising usually develops and the first results become visible.Then the load becomes insufficient, and to move further, more complex and loaded movements will be needed, for example, a straight plank with alternating leg raises, squats with dumbbells, complex crunches and a plank with elbows.

Cool down after training

To relieve tension from muscles, joints and ligaments, training should be completed with a cool-down: stretching and soothing movements:

• Turn your head in both directions.
• Moving your right arm horizontally to the left, pull it toward your chest with your left hand.The same goes for changing hands.
• With your hands on your belt and your feet shoulder-width apart, lean first to the right and then to the left.
• Standing with your feet shoulder-width apart, bend alternately toward your right and left legs.
• With your feet together, lean toward the floor, trying not to bend your knees.

It is quite possible to master a gymnastics complex at home that will effectively remove fat from the sides and abdomen.Your necessary attributes: proper nutrition, specific fat-burning exercises, positive attitude and systematic exercise.