Effective exercises for slimming the abdomen and back at home

Often people who start to live a healthy lifestyle, wonder how fast lose weight some parts of the body, but the belly remains the same.

Even some of the athletes is visible protruding waist area. Why is this happening and what exercises for slimming the abdomen and back will help you to quickly deal with "life buoy" around your waist?

The reasons of formation of fat in the flanks and belly

To the appearance of fat on the abdomen and flanks lead:

• life without sport;
• exceeding the daily requirement of calories;
• fermentation processes in the intestine.

Constantly eating sweets, cakes and fried foods, you can recover up to 5 kg in a month! And all this must be postponed in the middle part of the body. A healthy diet combined with sports will help to get rid of a few pounds around the waist.

Effective exercises for slimming the abdomen and back at home

The following exercises can be performed without any auxiliary sports equipment. Between them must be minute break.

Should not begin exercise if:

• diseases of the heart;
• serious violations of the musculoskeletal device;
• acute diseases of organs of pelvis and abdomen;
• pregnancy;
• the critical days.

Exercise "Vacuum"

This exercise will give greater effect when it is run in the morning and on an empty stomach. It is based on proper breath control.

Beginners are advised to do the "vacuum" lying down with legs bent, sitting or standing on all fours. Once these techniques are mastered, you can move on to more complex embodiment — standing at full height.

Follows:

• from a comfortable starting position take a deep breath through the nose;
• exhale sharply through your mouth (you need as quickly as possible to release light) and hold breath;
• on the exhale heavily involve the stomach, as if trying to glue the belly to the lower back;
• stay in this position for 10-15 seconds, relaxing muscles of the body;
• slowly exhale and gradually relax the muscles;
• to make quiet a few breath cycles and repeat the exercise.

For the 1st time, you need to perform 3-5 repetitions, gradually bringing the breath up to 30 seconds and feel the muscles of the abdomen. For visible result you should repeat the exercise "vacuum" 3-4 times a week for 2-3 weeks.

Thanks to the exercise "Vacuum":

• reduce the amount of visceral fat;
• will be a good posture;
• becomes stronger muscles of the body;
• reduced pain of the lumbar spine.

Plank with twists

This is the classic plank on the forearms, where the elbows are under shoulders, palms joined together in a fist, legs straight, the lower back does not bend.

Technique:

• create a straight line from head to feet;
• exhale to lower the pelvis to the right, as if trying to touch the thigh to the floor, but not touching it;
• on the inhale to return to the static position;
• with the next exhale, lower your pelvis to the left;
• continue to breathe calmly and to do 30-40 repetitions on each side without stopping.

This exercise helps:

• to examine in detail the direct and oblique abdominal muscles;
• feel the gluteal muscles;
• to strengthen the hip joints and remove the sides.

Side plank

Practicing it constantly, all the abdominal muscles, buttocks and hands will be involved in work that contributes to a reduction in body size.

Follows:

• lie on side, elbow placed on the floor under your shoulder, forearm rests on the floor;
• to raise the pelvis up from the floor, creating a straight line from the top of the head to the feet;
• breathe calmly for 10-15 seconds;
• to run to the other side.

You must repeat the side plank 3-4 times one and other party.

Side plank helps to:

• creating a waist;
• the deep work of the muscles of the legs, torso and forearms;
• reduction of scoliosis.

Lunges with twists

Starting position: standing, belly inward.

You should avoid falling knee of the front leg inside, and also give the body to change perpendicular to the floor line.

Technique:

• take a step back, lowering knee of the back leg to the surface and keeping your front Shin as much as possible vertically;
• rotate torso and arms to the outside of the front leg on the exhale;
• on the inhale return to the starting position and repeat 20-30 times in each direction.

The effect of the exercises:

• strong muscles of the thighs and buttocks;
• examination of the oblique muscles of the abdomen;
• strengthening back muscles.

Inclinations in the parties

This exercise will reduce body fat "lifeline" and strengthen the obliques. Therefore, the waist can be increased by the muscles.

Starting position: feet slightly wider pelvis, hands pulled back, abdominal muscles included, pelvis and legs are focused, the coccyx forward.

Technique:

• on the exhale, tilt your body strictly in one plane in one direction, simultaneously stretching the other;
• breathe quietly for 5-10 seconds;
• on the inhale return to the starting position and repeat to the other side.

Strengthening the muscles of the body while in the pose can be increased to 30 seconds. To increase the amount of energy you can keep your hands raised up.

Leg lifts on a chair

Practicing it, the abdominal muscles will always be in good shape, but the belly and sides will begin to melt before our eyes. Needed a chair without a back.

Starting position: sitting on the edge of a chair, holding it with two hands, keeping the legs straight, barely touching them to the floor.

Technique:

• to deviate slightly back to align the body and head in one line;
• on the exhale, keeping your feet together, bend their knees and submit to the housing;
• linger for 1 second and breath to return to its original position;
• repeat 30-50 times, not holding the breath.

Twisting

They are performed lying on the back, where the legs bent at the knees, hands behind his head.

Technique exercises:

• exhale to lift upper body, pressing your lower back to the floor;
• linger for 1 second in the maximum high position, feeling the strain on the abdominal muscles;
• on the inhale slowly to fall on the floor, controlling the housing;
• repeat 15-30 times for 4-5 sets.

For greater effect, should be repeated crunches 2-3 times a week for full muscle recovery after exercise.

Twisting deeply work the upper part of the rectus abdominis muscle, increasing the rate of burning fat on the sides.

Reverse crunches

Unlike regular crunches that selling a press is reduced by elevation of the legs, not the pelvis.

Performed lying on the floor and arms extended to the sides of the body, legs, where possible, rectified.

Technique exercises:

• on the exhale, raise the legs up, lifting the lower back off the floor, as if twisting the pelvis to the shoulders;
• on the breath the legs and waist slowly sink to the floor;
• repeat 15-30 times for 4-5 sets, while breathing out.

Oblique twists

They go perfectly with any other basic exercise for pumping the rectus abdominis.

You need to lie back on the floor, legs bent at the knees, hands twisting on his head.

Technique:

• the ankle of one leg to put on the knee of the other;
• the hull rises up on the exhale and a little twisted, if the elbow reaches to the opposite knee;
• on the inhale to return to starting position and do the same in the other direction with the change of the feet;
• repeat 15-30 times for 4-5 sets.

Crunches with feet elevated

They combine all types of loads, therefore, the press operates continuously.

Starting position: all back on the surface, legs lifted up so that the lower leg formed with hips at a right angle to the palm of your hand are on the back of the head.

Technique:

• taking a breath, the body gradually rises, rounding the thoracic spine, the head moves towards the knees;
• 1 second delay, and with the breath of the body gradually descends;
• repeat 15-30 times for 4 sets.

Lateral twisting

Exercise helps to tighten up the belly and increase endurance of muscles.

Starting position: back on floor, hands behind head, legs slightly bent and turned to the side, body curled in the area of the sides.

Technique:

• on the exhalation, the head goes up, shoulders lifted from the floor;
• on the inhale, the body slowly lowered down;
• repeat 12-15 times for 2-3 sets, turn knees to the other side and repeat.

Remember even breathing and stare at the ceiling without bending your neck.

Twisting "Bicycle"

They are performed by lying on the floor with legs slightly bent and raised so that your thighs are perpendicular to the floor, fingers interlaced at the nape.

Technique:

• on the exhale, perform twisting to the right, trying to touch the left elbow right knee;
• at this time, the left foot is coming to the body;
• on the inhale, the body is lowered;
• to change hand.

To do that number of times, which will feel a burning sensation of the abdominal muscles.

Effect:

• study of the upper, lower and oblique press;
• powerful fat burning in the area of the sides.

All the above exercises help in the shortest possible time to reduce the amount of fat on the abdomen and flanks. Combining it with a healthy diet and enough sleep, the body will be transformed for the better.