Almost every girl is familiar with such a problem when she realizes that her waist ceased to be slender, and the sides visually (and not only) increased in size. Many do not pay attention to this, although it is quite easy to cope with these problems if you start doing it in time.
Breathing exercises for the abdomen are the lightest weight loss exercises
One of the simplest ways to remove excess fat on the stomach and sides is breathing gymnastics. These exercises really burn fat and help to achieve the forms you need.
So, how are these exercises performed?
- Exercise number 1. Lie on your back and try to completely relax. Then bend your legs in your knees and take such a deep breath that you can. In this case, the stomach should be inflated. Next, make a sharp exhalation and draw our stomach, while straining the abdominal muscles. Repeat this exercise from 10 times or more.
- Exercise number 2. Lying on your back, stretch your arms along your body and breathe intensively for 10 seconds. After making a deep breath, draw the stomach and raise your legs perpendicular to the floor. Next, without breathing, pull your legs to the body with your hands to stretch the muscles of the legs. After returning to the starting position and exhale. The exercise is repeated 10 times, although over time the load is increased.
- Exercise number 3. IP (starting position) remains the same - lying on the back. Hands should be put under the buttocks, and the legs are straightened. Breathe often for 10 seconds. After tighten the muscles of the press and raise your legs above the floor. Do the exercise "Scissors" (10 seconds), and then a short break. 10 approaches should be done until you start to "burn" the press muscles.
- Exercise number 4. IP - standing against the wall, pressing his back to her. Next, take a deep breath and feel the stress in the lower back, take a seal into the wall with the spine. Next, make the same deep exhalation to feel how the muscles of the press are strained. The exercise is also repeated 10 times.
- Exercise number 5. IP - crouching on a chair, completely straighten your back. Next, you should just breathe deeply with your stomach, then relaxing, then jerking the muscles of the press. Exercise perform from 10 to 50 times.
Exercise for weight loss of the abdomen - 10 options
In addition to breathing exercises, there are also physical ones that are aimed at extreme burning of fat deposits in the abdomen and sides.
Also, these exercises contribute to the appearance of long -awaited press cubes.
- 1st exercise. Squats.As it turned out, squats help not only to get the ass of their dreams, but also to pump up the muscles of the press.
- 2nd exercise. Twisting.IP - lying on the back. The knees are bent, and the feet are completely on the floor. Stick your hands behind your head. Raise the body sharply and touch the left elbow of the right knee, after returning to the starting position. Repeat the exercise, but with the right elbow and left knee. Repeat until you feel a burning sensation in the muscles.
- 3rd exercise. Bike.Everyone familiar from childhood, an exercise that helps to get rid of not only sides and fat on the stomach, but also from the "ears" on the hips.
- 4th exercise. "Broken scissors. "The exercise is performed from the position of lying on the stomach. The legs rise low, and then they are slightly divorced to the sides and then knock on each other. Thus, the muscles of the press and the inside of the thigh are involved.
- 5th exercise. Exercise with cargo.For this exercise, you will need any load (you can even take a pillow). Lie on your back and click the pillow between the feet. Next, raise your legs to a small height so that the pillow does not fall. Next, start drawing circles with your feet (first large, then small). The exercise is also performed until your press begins to burn.
- 6th exercise. Rise of the body.The usual exercise for the press. Fasten your legs (you can use the sofa for this purpose), cross your hands on your chest. Then raise and lower it as much as it is required to feel burning in the muscles.
- 7th exercise. Birch (candle).Yes, this exercise also helps to remove excess fat from the abdomen. In the birch pose should be from 30 to 50 seconds. Then take a few deep breaths and make another approach.
- 8th exercise. Hula-hup.5 minutes of twisting the hoop help to purchase the perfect waist, remove the sides and burn extra pounds. You can twist for 5 minutes, gradually increasing this time to half an hour.
- 9th exercise. Planck.This exercise helps not only remove fat from the abdomen and sides. But also tighten all the muscles as a whole. IP - the emphasis is lying, but instead of the palms, you should rest against the forearms. The body should be stretched like a string. You should hold out in this position for a minute.
- 10th exercise. Mermaid.This exercise with a fun name helps to form a waist and remove fat from the sides. IP - lying on the side, remove both hands by the head. The legs are connected together and you need to raise them over the floor. Hold your legs in a hanging state for ten seconds, then lower it. On each side, the exercise is repeated 10 times.
