Exercises to remove belly and flanks at home

exercises for the home

The muscles in the area of the belly and flanks are one of the muscles that form the corset. Therefore, their work uses a variety of interconnected muscles, the to the top on the back and extend through the buttocks to the anterior and inner part of the thigh. You make some changes in the life style and exercises to remove belly and flanks, in the home, around the figure of your dreams.

Strategy to remove belly and flanks

Fat on the belly looks aesthetically ugly. In addition, it can influence in General on your health, if not inhibit its growth. Lack of exercise is one of the main causes of the abdomen. A noticeable lack of regular exercise and lack of exercise coupled with overeating leads to deposition of fat around the waist. Even if it's not a bad posture, obesity and weak muscles in this area will provoke the accumulation of fat on the belly and flanks. All you need to do – bring the muscles in tone, to get a thin waist. To burn if you believe that only the diet fat helps in the abdomen, you are mistaken. Diet promotes the General decrease, but not able to act selectively on the abdomen and flanks. Strength training with low intensity for increased rate of metabolism and enable calories to burn at a faster pace. You will see a larger effect of exercises for slimming on the sides, if you follow these tips:

  • You make the movement of the waist, the hips need to be immobile.
  • Keep your abdominal muscles tight throughout the exercise.
  • Take a deep breath, which strengthens the abdominal muscles and protects the lower back.
beautiful shape

To open up exercises, you need to have a large number of muscles and wasting a lot of energy, an intense burning of calories. Here you will come to the aid of high-flux Training and burning fat in the Training. Success is 80% dependent on the consumption of healthy foods. Pay attention nutrients on a balanced diet with a reasonable amount of macro and micro. You eat food, home-made, past and fast Food and ready meals. If you have a healthy diet along with regular workout within 30-45 minutes 4-5 days a week, the weight will gradually decrease, and fat on belly and hips melt.

The most effective exercises for the abdomen and flanks

You should provide for the possibility that your body is not accustomed to such Training. Sometimes you switch between the options exercises:

  • direct, inverse and lateral rotation, including the on the Ball;
  • Squats with or without weights;
  • Slopes with dumbbells;
  • Mahi feet, and elements of step aerobics.

For a 15-minute warm-up before each workout perfectly run, jump rope or Bicycle.

Direct twisting lying on the back.

Nothing the burn fat at stomach faster than rotation. This exercise has many variations. Do not hold your breath during the execution. Repeat 2-3 sets of 10 times. You bow to the king's meadow and to implement them with the feet on the floor or lift it in the right angle. Hold crossed hands on the chest to avoid excessive pressure on the muscles of the neck.

Twisting lying

Tighten your abdominal muscles and as you exhale, lift the housing. When inhaled, they go on the floor. A similar starting position, but when lifting of the hull, tilt the left shoulder to the right, hold, right side, lying on the floor. Then you make this movement in the other direction. At the same time you reduce the king's meadow on the ground in the opposite direction of the movement focuses on the side muscles. From the starting position of the exercise. the feet and not the shoulders Force you to work your abdominal muscles, and you use the momentum of the feet swings. Feet in this case are on the bottom and flexible support to the lower back, the shoulders are in limbo. From this provision, the straight and the sides of the can twist. Should not sit up completely when lifting the housing, lift the upper body at an angle of 30-40 degrees – it protects the back from damage. All movements are slow.

Bridge

This exercise activates the muscles of the abdomen and the buttocks. There are also several varieties of beginner to advanced has. You do 10-12 reps for 2 approaches. Make sure that there is no curvature in the back, when lifting of the buttocks. From the Position of lying on your back with knees bent, feet flat on the floor. On the exhale, lift the buttocks upwards as you tighten the abdominal muscles. Take a break at the highest point and slowly fall to the ground. The advanced Version requires that you keep the balance with the feet on one leg, while the second stretched upwards to the ceiling. In this case, the exercise complicates the addition of weight. Lie on the belly pancakes from the rod, or you fix the legs of the rod on the top.

Twisting sit

Vacuum Belly

This exercise is also known as four-point, transverse-abdominal vacuum. Vacuum-exercises for the abdominal muscles make a greater emphasis on breathing instead of increasing the heart rate. You should on an empty stomach.

  • Vacuum belly from the Position on all fours. On the exhale, pull the abdominal muscles and hold in this Position for 15-30 seconds.
  • You make different variations of this exercise sitting, standing or lying down.

Ironing

This exercise trains the muscles in the belly, thighs, and lower back. You can use various options for the bar, all of the groups to pump up muscles of the body. Try to keep your back straight and don't SAG in shoulder belt. The tube in this Position, how much able. Gradually, it is time to stretch and go to run the bar on his outstretched hands. In the advanced Version of this exercise, you lift an arm or a leg on the floor. Keep the hips above the ground, in a more complex Version, lift one leg up – it is hard the lateral muscles and the thigh work.

  • Feed-Planck-similar to the bridge, only with the feet not on the shoulders and on the elbow or palm of the hand.
  • Ironing on the Ball.

You have to drive on the Ball, so that he supported the legs, and the hands were on the floor under the shoulder belt. Unstable Position of the feet on the Ball services for further work the muscles-stabilizers.

Breathing exercises, around the waist and to the side

Applying for and breathing exercises to the belly and the sides.

Bike

One distinguishes 2 types of technology. For getting a flat belly effectively body Flex, occisis. In the first variant of the technology, the supply of oxygen consists of a karlene, in the places of fat combustion. On an empty stomach, in which particular attention exercises, to breathing. Exhale here, replaced by a deep breath, then a sharp exhale of breath. The exercises will be, until the breathing is delayed. It takes up to 10 sec. what helps chase away the fat. Teaching body Flex for 15 min. last, during which effective exercises to remove belly and flanks are:

To warm up the legs shoulder-width apart, slightly bent, the body leans a little forward, the palms of the hands rest easily meadow on the King. Start to breathe deeply, to displace with violence, the air until the complete liberation of the lung, nose inhale and inflate with a full belly. Strong air exhale through the mouth, pull your stomach in, stop the breath for 10 seconds. Repeat the complex.

  • Feet shoulder apart to implement wide, bow to the king's meadow, the palm of the hand placed just above the king's meadow-cups, do a breathing exercise. Lower the left Hand, elbow set on the Lower left, the right leg lift to the side with an elongated toe, without the demolition of the foot. With the right Hand, lift the head, hold it until you feel the stretching of the muscles on the side. You will spend a cycle of 5 repetitions, change the Hand.
  • Crouching on the floor, raise one leg, to another, to bend. With the right Hand the opposite king's meadow, the left Hand take the accused behind the back. Make a respiratory exercise, pull the left king's meadow in Plus to the above, the body turned, felt the tension in the waist. Look back to the stretch, waist, outer side of the thigh. You spend 5 reps, swap sides.
Ironing

In the case of the use of the system occisis no sharp exhalation, instead, short breaths. The right technique: 1 deep, 3 short breaths, breathe deeply, 3 lung exhalation. Repeat performance technology, up to 30 times after meals. This technique stimulates the abdominal oblique muscles, abdominal muscles, shortened for a quarter of an hour up to 250 times. It is fat, unsightly wrinkles, get rid of helps make the stomach flat.

Charging slimming belly and flanks

If you want to lose weight, you should charge it at regular intervals (up to 4 times a week) of intensive Training, daily Training effectively. In the exercises, you can use the following exercises:

Lying on your back, stretch the hands, with the palms on the floor. Slowly the feet with an extra-large heels belly, quickly straighten the leg.

  • Lying on your back, bend the king's meadow, the do not tear off the heels, the hands in the neck with a divorced elbow. Exhale, lift the torso to the king's meadow, lay with outstretched arms next to the body, move the feet from contact with the fingers of carpet over the head. Back to the SP, raise the feet up to 20 cm, hold for about 10 seconds.
  • Sitting, keep the back straight, hands on the hips, stretch your abdominal muscles, smooth lay down back with the observance of the angle of 90 degrees between the body and straight legs.
  • Slight knee bend with the charge – slowly implement them back on an imaginary chair, remain in the Position to straighten up. For the complications, you can squat on one leg, rotate the tires.
Trainer

How exercises belly and flanks slimming effect

Due to the regular execution of several physical exercises – sometimes a challenge for many dieters will. Really, not everyone can force himself on a daily basis, the attention to the Sport, but because the majority decides what is enough a proper diet. However, such Problem areas such as abdomen and flanks, it is very difficult in order to just by calorie deficit. By the way, how to create a calorie deficit, read here. Quantities of course decrease, but the belly is still not. The abdomen was flat, you need to tighten up the abdominal muscles. If you are weak, the belly will always bulge still, the unsightly line Silhouette. Now, tighten the abdominal muscles only one way – effective exercises to remove belly and flanks. In addition, physical activity is, of course, helps to lose weight faster.

5 exercises to remove belly and flanks

To speak start you on the flanks. There are a number of simple but effective exercises to reduce Boca and tighten abdominal muscles. You are watching 5 exercises to remove belly and flanks, guaranteed to be the figure to tighten it. The first three of the presented targets to the flanks and help easy and fast enough to get rid of unnecessary accumulations in this area. This movement is enough to get rid of the excess, but do not shake the oblique abdominal muscles, which are fraught with an increase of waist circumference. The remaining two help to reach to tighten abdominal muscles and a flat stomach.

Strap with flexible
  • 1 Tilts. Starting position – feet apart shoulder width, arms to the elbows bent, keep the belt. Alternately lean in the Hand, you drag a Hand in the direction of the slope. If you lean to the right, then the left Hand stretches, and Vice versa. 30 times, repeat. This exercise is very simple, but very effective. Two to three sentences, should make you repeat every day.
  • 2 rotations of the housing. Starting position – feet apart shoulder-width, hold the hands at chest height, close the brush into the castle. Turn around, try to implement fully the hull, legs and pelvis can motionless. You will make 20 times per page, two-three approaches.
  • 3 Twist. Starting position – lie on your back, keep your hands behind the head, the feet are flat on the floor, the legs are bent. Raise turn to make the torso to the knees, return to the starting position. Repeat 10 times in each direction. It will be enough one or two approaches.
  • 4 the rise of the hull. There are two variations of this exercise. The first aims to strengthen the top of the press, and the second allows it to work well, the lower press. So, lie down on the ground, the legs bend in the knees, the feet against the floor, keep your hands behind the head. The shoulder blades is released from the bottom, the chin upwards, the housing does not completely lift up, take up your original Position. Perform two to three sets of 12-15 repetitions. In the second Variation, all the same, only the housing completely lift, pulls the chest to the knees.
  • 5, the legs Lift. You lay down on the floor, hands against the ground, keeping along the fuselage, the lower back is good on the floor presses. The legs lift the body upright and slowly lower, hold 1-2 seconds, 5-10 cm above the ground and lift again. Repeat the exercise 15-20 times, make two-three approaches.
Vacuum

Effective exercises for the abdominal muscles

Hard to reach the perfection of character, especially in such "difficult" areas such as abdomen and waist. To keep the weight, save a thin waist, a flat stomach at the age of 40+ years to a real Problem. But nothing is impossible. Effective exercises, offered by an experienced Fitness instructor Gay Gasper, enable us to guarantee a slim waist and a flat stomach. Gay Gasper so abdominal muscles for Dummies called the complex"". For each exercise, it is proposed that complex modification for the advanced, or Vice versa, a Lite Version, if in the first Phase of difficult, self-starting value. You need no special equipment or grenades, just the Mat. Therefore, complex for a flat stomach Gay Gasper ideal for practicing at home. Gay Gasper exercises for the abdominal muscles with aerobics classes and a well-balanced diet recommends combining, as only a swing of the press is not sufficient for a flat stomach. To burn fat it is impossible only in a certain area, so without aerobic loads and balanced diet, a flat stomach, you don't get, and also abdominal muscles pumped hide the layer of subcutaneous fat. If you follow these recommendations, after 2-3 months you are guaranteed to have a thin waist and flat, beautiful belly. Yes, unfortunately, this is not a quick process. But the first motivating results you can see after two weeks if you through the day.