Exercises to remove belly and flanks: which is the complex to choose women and men

You mention that effective exercises to remove belly and flanks can be ineffective if wrong way of life. If you go to school to Party and dance until the morning, when you are playful, cigarettes and wine, slenderness is not accessible. Dared to to such drastic changes in my life, note that you have a lot of change. So it is better to assess in advance, and the forces can be calculated.

  1. Nursing mothers do not throw lactation for weight loss should. The body is back to normal within a year. Just light, simple exercises, and then only after some time after the birth, unless a cesarean section, and stitching on the step.
  2. You can quit Smoking.
  3. On time, eliminating the use of alcohol to remove it.
  4. Antibiotics and hormones also take.
  5. In the case of sedentary work every hour to stand up and make small exercises in preparation for somnum muscles.
  6. Take a stroll in the evening to walk in the fresh air as long as possible.
  7. In Parallel, engage, moving, available sports. It can swim, horse riding, Cycling.
  8. Get enough sleep.
  9. Try to make the most of the day in a cheerful, good mood.
  10. Do not put yourself on a diet: lose weight the diet should be balanced.
  11. You limit your consumption of fried, marinated, salty, smoked, fast Food, carbonated drinks, sweets, and starchy foods.
  12. Xerophagy, Breakfast, snacking on the run, a hearty dinner is taboo.
  13. Professional Massage that is designed specifically to remove belly and flanks, the improvement of the final results. In the Salons, you can offer different types of vacuum, spot metering (Alternative acupuncture), water.
  14. Daily drink a lot of water. Liter to 1.5-2.

If you give yourself these recommendations, breathing and physical exercises to remove belly and flanks, and the expected results.

Must refrain from many things: the nightly meetings, at the Computer, working until late, every day, Party, favorite Pizza with Cola on the month, and not to forget two about all of this. This requires a tremendous power, and the desire to be slim and beautiful want to be to. If you are sure that you will have success, do not hurry to work immediately. For starters, you need to see a doctor for identification of contraindications.

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Contraindications

Contra-indications

Complex of exercises for weight loss belly and flanks has the advantage of not causing irreparable damage to health, you need to be absolutely sure that you can perform it. It is the sick issue for a lot of prospective customers to reset redundant.

The proposed activities have a strong influence on the large surface of the human body not only from outside but from the inside. Here the involved muscles and organs of the abdomen and of the back. So that all of the problems with the spine or the stomach — the first alarming Signal that you are in such classes is contraindicated.

So the enormous physical strain for the following diseases be prohibited:

  • Goiter;
  • Gastritis;
  • Colitis;
  • Hernia;
  • Cholelithiasis;
  • Pancreatitis;
  • Osteochondrosis;
  • Poisoning;
  • any pain in the abdominal area, stomach, spine;
  • Ulcer;
  • Discomfort in the back, the neck;
  • Diseases of the spine;
  • Implants in the body;
  • the most recent surgery;
  • Diabetes mellitus;
  • Pregnancy;
  • the first six months after birth;
  • a diseased heart.

If there is damage related health problems, the most effective exercises for slimming stomach, no result. You don't believe that everything is fine and well. The contraindications must be taken seriously.

To not dissipate if you are not sure, better the doubts as to the Fitness Trainer or your doctor. But without their permission, to take this step is impossible. Now, if the health is still allowed, it would be good for starters in the business for sports inventory were to go.

In Solace. Don't worry if exercises to remove belly and flanks, they are contraindicated. tractare, the underlying disease — and everything is possible.

Inventory

Regular and high exercises stomach at home lose weight you need to device some sports. It is not mandatory, since you can waive in the event of an emergency. But if the goal — lose weight up to the Maximum, and in a short time, it is better to splurge and buy something. This variety of pursuits to enable the work to involve a larger number of muscles and makes the entire system more efficient. train

  • Fitness equipment

Today is a training buy home device is quite possible. It is expensive, but it's worth it, because it allows to achieve in a short time, results that not everyone gets into the fitness rooms. They are different: exercise bike, Stepper, elliptical, treadmill, Ryder, power station, etc. For the correction goes in the right side of each. So exercises to lose weight in the abdominal area better to begin with a flight simulator.

  • Dumbbells

In each of the fitness Studio complex to remove, contain exercises with dumbbells need to be, how you train and strengthen your abdominal muscles. He is, in fact, the Foundation of a beautiful, flat tummy in both men and women. They have different weight class and each of us must pick up in accordance with their physical data. And remember: this is the task of the gymnastics — not vymatyvanie forces and slimming. Therefore, the pursuit of maximum results with the first approach, to dumbbells, you can break the nerves.

  • Hoop (hula-Hoop)

The process of weight loss in the waist will go much faster if it is in the system packaging-twist to activate. Immediately it is worth noting: the usual plastic hula-Hoop does not make sense here. You can buy Iron or with filler inside. Then a beautiful figure. Men are such simple exercises to remove belly and flanks are not mandatory, although will not be superfluous. Hula Hoop — one of the most effective correctors problematic parts of the body. He is excellent in regenerating the breathing, stimulates the process of fat burning.

  • Jump rope

Don't think that the spring you need a cable only for the Training of the leg muscles and the buttocks . If every day for at least 15 minutes to jump on you, the process of burning fat on the sides is much more intense. Whether it is worth to miss this Chance?

In addition, loss belly and flanks exercises for fast weight, may require that such a simple device, such as a Mat (there are in every apartment), Ball, butcher's or Fitness Ball. It is dependent on the complex, the get. You have found the right product — use your imagination and replace it with something else, what you always have on Hand. Much more important asset, the right exercises to achieve the goal.

Helpful Information. If you want to lose weight in the belly and flanks, with Nordic walking to do, and you can buy a treadmill with the speed limit by 10 km/h.

A series of exercises

How to choose the right exercises at home lose weight belly and flanks, their performance is not numquam exhausti satis est, brought joy, Yes, and et tere character in the right direction?

First, try to detect in advance whether or not your physical Form, you do on a daily basis many times. Secondly, make sure that you specifically for the problem areas of the body. And thirdly, complex for men and women are different — take this into account. Complex

For Women

These are the best exercises for slimming the abdomen and flanks for women. Your goal — burning fat on the sides, a flat stomach and a wasp waist.

  • Breathing exercise

Well, when the complex begins with breathing exercises. These are the lightest exercises for weight loss belly, which meet under the force of even the laziest. Lie on your back, completely relax. Bend the knee to a maximum deep breath, at the same time to inflate the abdomen. A sharp exhale, pull the belly greatly tense up the muscles.

  • Vertical Scissors

A good exercise for weight loss the lower abdomen in women. Lying on the floor, place your palms under the buttocks, press your lower back on the floor. Lift your legs in a 90° angle, slowly lower the right at the bottom, leave the left hand in the basic position. Again, right to the top, repeat to the left. You Do 20 Repetitions. Stand up, a series of 10 salit on both legs.

  • Rotation

The exercise can be used for the removal of the upper part of the abdomen, as the abdominal muscles strengthen. Lie down with your back on a flat surface. Bend the legs at a 90° angle, press the soles of the feet on the floor. The hands between the legs. You will easily raise your torso, causing the abdominal muscles. When lifting the hands. Back stay 3 seconds.

  • Broken Scissors

Lie on your back. You apart and lift the low legs and throw them to knock the weight against each other.

  • Hula-Hoop

Maybe for women there is no better exercise for slimming belly and waist, as a workout with hula-to get Hoop developed in the shortest period of time outline a favorite pictures of our beautiful, slim Silhouette of your figure.

  • Squats with dumbbells

All of the squats always a very effective exercises that promote weight loss belly and flanks. And if you complicate it a little by selecting in the hands on the barbell (weight, on the basis of their physical possibilities) — the result is much better.

  • Birch

On the back, legs, arms lie along the body, palms in the ground. Routes, to the extent possible, the abdominal muscles to the maximum inhalation. Lift your legs at an angle of 90° in relation to the body, stay for 10 seconds. Lift the lower back and hip, pressing a palm to the ground. Catch with the hands, the ribs, the support of the body. On the floor in the back of the neck, neck to wrists to remain shoulder. Back stay on for 1-2 minutes, gently. Head off from the ground is impossible. Legs during the execution of the exercises must always remain straight, the toes upward to stretch, breathe evenly and quietly. Birch Exercise with the load

As a cargo cushion may. Lie on your back, press and hold the "load" between the feet. Do not lift the legs up and the pillow fell. Draw a pair of round legs (start with large and small end). Exercise to pain until the press starts.

  • Ironing

You take a focus, such as walking pushups: with palms placed under the shoulders, socks support into the ground. Now a little, change the Position instead of the palms of your hands to use to stroke the forearm. Margins of the body as a string. By Minute.

  • The little mermaid

Lie down on the side, both hands behind the head. You connect to your feet, trying to tear them from the ground to the maximum height. These 10 exercises in a few months will make any female figure simply irresistible: no deflectens on the sides — just ornamental waist and flat stomach.

For Men

The next series of exercises designed to quickly belly and flanks slimming, for the strengthening of the press for men. You don't aim on the wasp-waist and the medium is wide, as in the case of women. You make awesome cubes, the famous beauty of the male body.

  • Climbers

You take a focus, such as walking pushups: with palms placed under the shoulders, socks support into the ground. Tear off the right leg, bending the knee. Pull to the chest, return to the starting position. You do the same with the left foot. It is important, not hanging down in the lumbar area, and do not lift the buttocks upwards. Repeat 20 times, a series of 10 salit on both legs. Such exercises to remove lower abdomen very well, especially for men, because of nice press, and the so-called "cube".

  • Swing Press
This is the best exercise to lose weight belly in men. It is the elasticity of the skin, the subcutaneous fat, cleanses the blood circulation improves. Recommended to run twice a day 15 times. Note a special feature of the teaching: the legs Fix on a small hill. For example, place them on a low stool. Hands behind the head, the back, keep straight, the breathing is shallow. First of all the exercise non-stop, it is difficult. Each time, it is desirable that the pace of increase.
  • Squats
Squats help tone the muscles of the buttocks and of the abdomen. Here you need to take into account the following restriction: you must sit with maximum focus on the whole foot, strongly tensing the muscle. In a work gang is day are recommended and at least 30 squats, the exercise twice. Knee to remove belly and flanks, you can bend in different ways: with dumbbells, and lunges of the legs or of the trunk tilt in different directions (twisting).
  • Clamshell
Lie on your back, at the same time you lift your hands and feet. Try, you come with the fingers of the hands and feet. This exercise works well as the lower and upper abdominal muscles. The execution must be very fast, the number of 20 to 30 times. Double Twist

A very effective exercise to remove belly in men. Aims to fat combustion laterally and strengthening the press. On the ground, the hands, the knees slightly bent, behind the head. You lift your head and legs at the same time so that they met in the sequence. Return to the starting position. Standard for 1 pass — 30 times.

These 5 exercises are efficient if you make on their implementation. To complement men, you can and other you like. However, you need to distribute the load correctly, to be physically exhausting.

Such exercises better daily, but if the feeling of fatigue is suppressed, perhaps in the first week of employ slimming by the day. This rule works both for men and for women.