Gymnastics for losing weight on the stomach and sides at home

Fat deposits that hide the waist both from the front and in profile are a significant motive for fitness training, including at home.

It would seem that the necessary exercises are obvious: you need to pump up your abs, then the fat will run away under the pressure of developing muscles.However, those who with all their zeal only pump up the rectus and oblique abdominal muscles notice with surprise: the abdominal press, of course, develops - but still under the same fat layer, 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 such gymnastics for losing weight on the stomach and sides at home, which, in combination with diet, training and general lifestyle, will reliably rid a slender frame of any excess fat.

Nutrition and mobility in the fight for a graceful waist

It will be possible to remove unaesthetic folds from the sides and abdomen with the help of gymnastics only if the fat layer is not formed again due to excess nutrition and a sluggish 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 every day its energy value is less than the body’s own costs.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 expend the energy stored in it.
• Eat five to six moderate portions of food daily and drink from one and a half to two liters of high-quality clean water.This type of nutrition, on the one hand, eliminates the feeling of hunger even with low-calorie food, and on the other hand, it speeds up metabolism and, accordingly, fat utilization.
• 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 costs, fat cells will be broken down, and a new slender body, freed from the fat layer, will be formed harmoniously.

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 in the evening, from six to eight.In any case, you should start exercising no earlier than two hours after eating and no less than two hours before bedtime.

Warm up before training at home

Before you begin intense muscle activity, you need to stretch and warm up your muscles.Such preparation will protect against injuries and sprains due to unusual or sudden efforts.It will be enough to complete five to seven exercises from this list:

• Circular movements 10-20 times in both directionsin the shoulder joints.In this case, the arms remain freely lowered, and the feet are positioned shoulder-width apart.
• Straighteningchest, bringing the shoulder and pectoral muscles to readiness.Hands with palms facing each other, straightened in front of the chest, with an inhalation, spread, connecting the shoulder blades.As you exhale, return to the starting position.This sequence of movements is performed 10-20 times.
• Forback musclesand spinal column.With your feet shoulder-width apart and slightly bent over, rest your outstretched arms 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 to your chest.Repeated 10-20 times.
• Ensuring mobility inhip joints.The legs are firmly placed 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 the right leg, bent at the knee, to the side and, completing the circular swing, return to the starting position.Repeat with your left foot supporting your right hand.Perform 10 to 20 times in each direction.
• Torso turns that involve you in workspine and core muscles, including oblique muscles.The legs are spread wider than the shoulders, the arms are bent at the elbows and folded in front of you.Rotations of the body in both directions are repeated 15 to 20 times.
• Squats with calf raises lead to readinessmuscles and joints of the legs.In this case, your feet should be shoulder-width apart and your arms should be extended straight forward.As you inhale, squat down with your body tilted forward and your arms moving back.As you exhale, straighten your knees, rise on your toes and raise your arms up.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 the body onto it.In this case, the hands rest on the right thigh.Then follows a similar transition to the left side.In order to comprehensively prepare the musculoskeletal system, such rolls are performed by bending at the waist and touching the floor with your hand - the right one when leaning on the left leg and the left one - when shifting the body weight to the right.

Exercises for the waist and sides at home

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

• Exercise "Mill"With your feet shoulder-width apart, lean forward (torso parallel to the floor).Raise your right outstretched arm up, and lower your left, also outstretched, down.Rotate the torso with a fixed spread position of straight arms so that the lower hand reaches towards the toe of the opposite leg.Perform the exercise with gradual acceleration.
• Straight twist.Lying on the floor, on your back, bend your knees at a right angle.In this case, the hands are behind the head, the elbows are apart.Raise your upper back off the floor, then return to the starting position.
• Reverse twist.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.Tightening your abs, pull your knees to your chest, completely lifting your pelvis from the horizontal support.
• "Bike"Lying down, pressing your lower back to the floor and holding your hands behind your head, bend your knees at an angle of 45 degrees.Reach your left elbow towards your right knee, straightening your left leg.Then pull your right elbow towards your left knee, while straightening your right leg.You can start with 10-12 repetitions.
• Straight plank.Essentially, this is a position of support with outstretched arms.In this case, the hands are placed exactly under the shoulder joints, the back is straightened, and straight legs rest on the toes.This bar should be held from one minute (beginners) to 3 minutes (with sufficient physical preparation).
• Side plank.Lying on your left side, rest your left hand on the floor so that your hand is directly under the shoulder joint.Straighten your torso, lifting it above the floor and maintaining support on the sides of your feet.Hold this position for at least 15 seconds.

It is highly advisable to supplement the home complex for losing weight on the sides and abdomenjumping rope(lasting from 5 minutes),squats(from 20 times) andtiltsin different directions.

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

Cool down after training

To relieve tension from muscles, joints and ligaments, the workout must be completed with a cool-down - stretching and calming movements:

• Rotate your head in both directions.
• Moving your right arm horizontally to the left, pull it to your chest with your left hand.Likewise with 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, bend toward the floor, trying not to bend your knees.

A gymnastic complex that effectively removes fat from the sides and abdomen is quite possible to master at home.Its necessary attributes: proper nutrition, targeted exercises to burn fat, a positive attitude and systematic exercise.