If it is broken, the balance between the arrival of calories and their consumption in various parts of the body appear fat deposits. Some have to find ways to lose weight in the abdomen, and others concerned about the completeness of the thighs or the hips. The fight with the excessive weight to the slenderness of the forms must be integrated.
This is the power control, the consumption of products, activities in the gym for the muscles in the abdominal area have received the necessary load and the tone. Exercises for slimming the abdomen, are performed regularly in the home, help to correct the laxity of the muscles and make the waist more slender.
How to choose the best exercises
Choose the type of sport of the problem on the basis of the results you want to achieve. If the fat deposits are observed not only in the area of the abdominal muscles, but also on the thighs, buttocks, and excess weight is not very big, it will be useful for the wellbeing jogging, gymnastics, aerobics, and other types of physical activity. For example, for the weight loss in the abdominal area, it is possible to use a variety of fitness equipment.
Stay on a diet during the exercise is not necessary, but regular diet is worth the effort. First of all, it is best to abandon power, intermediate, fried foods, not eating too much.
How to lose weight in the abdomen through exercises home can be properly alternating the load of work and rest, it is best to make it through the day. The best time to exercise – with 11 to 14 and from 18 to 20. Important condition for a successful training – must start no earlier than two hours after the last meal, and not later than two hours before bedtime.
Each lesson should begin with a warm-up. In the first days can hurt the muscles, but then everything returns to normal. After about a month of regular trainings, manages to gain ground, and then you must think about a higher load, because the effectiveness of the previous balance reduced.
Home gymnastics for slimming the belly
Execution of various exercises to lose weight in the abdomen. it should be remembered that the woman must be a woman, which needless to stress the muscles, "cube", developed abdominal should be in very rare cases.
For quick weight loss is sufficient to perform 3-4 exercises, 2-3 approach to 15-25 reps. It is possible to include in the morning.
Twist
The back and feet on the floor, the palm of the hand on the nape of the neck, elbows divorced. Exhaling, lift the upper part of the torso towards the knees. Stopping for some time, inspired to return to the starting position.
Lifting of the legs
Back firmly pinned to the mat, straight leg vertical raised over, arms stretched along the body. Easily lower your legs, almost touching the floor with your heels. Stopping for a moment, return to the starting position. You need to follow to the loins will not detach from the floor.
The Brass on the back
To lose weight in the abdomen, in the supine position useful to carry out the following exercise. He straightened up, the palms of the hands placed on the floor. Slow motion tighten the legs to the belly, the heel together. Then a quick movement of the foot to straighten and lie close to the floor.
Workouts for the abs
To strengthen the abdominal muscles and lose weight fast in the abdomen, the house is useful to perform the following exercises:
- In supine position, bend your knees, feet flat on the floor, the palm of the hand on the nape of the neck, elbows to the sides. Exhale and lift the upper part of the body in the knees.
- Lie down, arms along the body. Move your legs straight so that the fingers have touched the carpet above her head.
- The initial position above, lift the legs straight from the floor to minimum height of 20-25cm.
- Sit on the carpet, back straight, hands next to the hips. Stretch the abdominal muscles, and downwards to the back, keeping a right angle between the body and stretches the legs. Then return to the starting position.
How to remove fat from thighs
To become more streamlined, helpful every morning at home to perform the exercises simple charging for slimming the abdomen is thinness of the legs:
- Simple and useful exercise for the workout: running on the spot with the high lift of the knee, to the thigh, revealed to be perpendicular to the body. Train the abdominal muscles, so effective the fat is burned, lumbo-sacral.
- Feet to the width of the shoulders. Bending over to the right, at the same time lift the left arm above the head. Repeat for the other side, the exchange of hand. The thigh during the tilt, there is no need to change the position, the back should not be forward or backward, forming a plane with the back surface of the legs.
- For slimming the abdomen and hips is useful for superficial squat. Feet wider than shoulders, feet parallel. Squat alternately on the left and the right foot at the level of the seat of the chair, back straight.
- Lying on the gym mat, lift the legs straight and start to pedal imaginary bike pedal. It is useful to alternate movements of rotation, back and forth.
Exercises for slimming legs
It is not a secret that the fat in your body is formed not only on the belly and on the legs. Then also the desire to lose weight in thighs, calves, buttocks.
- What is the most simple exercise – mahi. To keep the balance better to keep behind the backrest of the chair, slamming each leg in forward, backward, to the side. It is not a successful injury, he need muscles were well warmed up.
- Another useful aspect of the load of the sport in order to lose weight effectively, you can achieve this by using a low support – the "step". In a matter of 5-10 minutes to put on it first one, then the other leg, then in the same way "get off".
- Training the thighs and buttocks need to lie down on your side, bottom arm bent at the elbow and rests the pad, with the palm of the upper hand in the abdominal area also rests on the floor. Detach from the floor to the hips, based on the hands and feet. The back and the rear surface of the legs form a single plane. Exercise helps you lose weight in the abdomen, exercising the muscles in different. You must do it to both sides of the trunk.
- Lying on his side, at the bottom of the palm put under the head, the upper part — in-life. Understand in exhaled breath straightened up the upper part of the leg higher. Perform the exercise for the other side.
- Sitting and leaning behind at your fingertips, try to touch the floor with knees bent legs to the right and to the left of the trunk.
- If your legs are full of calves, for their weight loss useful to roll the body weight from the heel to the toe of the foot.
- To lose weight in calf muscles, stand on one leg, the second cross behind, climb to the waist band. To keep the balance stick behind the backrest of the chair or a wall.
Home exercises to lose weight hips belly
- Stand, feet at shoulder width. He straightened up, hands raised. Make tilt forward, right, left, 15 ° in each direction.
- The initial position as above, hands clasped on his chest. Turn three times to the left, then three times to the right, in every direction 15-20 times.
- Sitting on a chair and keeping the balance, pull your knees up to your chest, shaking hands. Slowly return to the starting position. Quite 8-10 times, 2-3 approach.
- Keeping your balance on a chair and control, for the heels touch the floor, refuse to bust back. For the insurance, the back can put a mattress and soft pillows.
- Lying on the carpet, raise the free hand of the body, positioning it in the vertical, back straight.