Fizzaryadka for slimming belly and sides

Complex of exercises. Losing weight at home

In this material you will find simple but very effective exercises .with which you can significantly strengthen the abdominal muscles, buttocks and waist in the home. But it is important to recall that in addition to daily physical exertion on muscles, it is necessary to adhere to a certain balance the diet.preferring useful products that are rich in vitamins, trace elements, unsaturated fatty acids, proteins, fiber.

We do not doubt.that our tips and exercises for slimming belly in video format will help you quickly get rid of excess fat around the waist, bring flabby abdominal muscles and flanks to the form, even “make” cubes on the press with time. On our site you will find a lot of materials with which you can choose effective exercises for getting rid of excess fat, pump up the press, remove folds on the sides and lose weight without harming your health.

The most effective exercises for losing weight and strengthening the muscles of

the press.

You will need: a soft gymnastic mat

Below you can see a step-by-step instruction that will help you to do the exercises correctly at home:

The first exercise for losing weight in the stomach:

Your posture and movements: you lie on your back, your legs are bent at the knees and raised up. The hips touch the stomach lightly. Hands in hand, palms pressed to the floor.
Straining muscles, you slightly raise the ass, pulling your knees towards your shoulders.

Work: straight muscles of the lower abdomen.
Attention: do lifts due to the work of muscles, rather than sweeping movements with your legs. Watch that the loin does not come off the floor, the chin looks to the ceiling. Lifting your legs, exhale

The second exercise for losing weight belly:

Your posture and movements: you lie on your back, your legs are bent at your knees and raised up. The hips touch the stomach lightly. The hands are bent behind the head.
Straining muscles, you lift the upper part of the body, pulling it towards the knees.
Work: straight muscles of the upper abdomen.
Attention: do the lifts by working the muscles. Take care that the loin does not come off the floor, elbows look to the sides. Keep your feet on weight, not lowering to the floor. Lift the body, exhale.

Third exercise for weight loss of the abdomen:

Your posture and movements: you lie on your back, your legs are bent at the knees, feet on the floor, your arms are bent behind your head.
Straining muscles, you lift the upper part of the body, pulling the elbow to the opposite knee. Alternate the approaches, bending first to the left knee, then to the right one.
Work: straight and oblique abdominal muscles.
Attention: do not keep your elbows together while performing the exercise, they look to the sides. Do not turn your head, only the body moves. Rise, exhale.

The fourth exercise for weight loss of the abdomen

Your posture and movements: you lie on your back, your legs are bent at the knees and diluted, feet on the floor, one arm is bent behind the head, the other is stretched along the body in weight.
Straining muscles, you slightly lift the upper part of the body, tilting it to the opposite knee. At the same time, you pull a hand that lies along the body. Alternate the approaches, bending first left, then right.
Work: oblique abdominal muscles.
Caution: Do not lift the cabinet too high. Make sure that both sides are torn off the floor. Hand on the weight should not touch the floor. Rise, exhale.

Fifth exercise for weight loss of the abdomen

Your posture and movements: you turn on your side, then climb, leaning on the arm bent at the elbow. The legs are brought together, bent and at an angle of 90 ° to the body.
While doing the exercise, you lift the body, not forgetting to strain the priests. Alternate the calls, first on the left side, then on the right.
Work: oblique abdominal muscles.
Caution: Do not lift the cabinet too high. Do not pause between the ascents. Rise, exhale.

It is enough to do these 5 exercises every day( for 3-4 minutes each with a 2 minute break) and you will be able to significantly strengthen the muscles in 2-3 months. And in 5-6 months you can ‘make’ a flat stomach if you keep to the right diet every day.

We strengthen the abdominal muscles, performing exercises from different angles.

Exercises for weight loss on the lower abdomen. Video lesson.

That the stomach became big, and there were sides,it is enough to lie down on the couch for several months, eating different cakes and other harmful food. To return to the form and see the beautiful terrain, you have to spend a huge amount of time. There are effective exercises for weight loss of the abdomen and sides, which will allow you to reach your goal. In addition to training, it is important and proper nutrition, so, it is worth to give up caloric foods, preferring vegetables, fruits, milk products and dietary meat.

How to clean a woman’s belly and sides?

To start with a few rules that are worthconsider. Train three times a week and not less than half an hour. Of great importance is the technique of performing exercises, and not the number of repetitions. Performing effective exercises to remove the stomach, it is important to monitor breathing, so making an effort you need to exhale. It is enough to select 3-4 exercises and include them in the main complex. Repeat each in several approaches, doing 12-15 reps. Begin with a warm-up, for which it is best to use aerobic load, for example, giving preference, running or jumping rope.

Exercise to clean the abdomen and sides:

  1. Twisting. Let’s start with the classics, since this is exactly whatexercise well loads the press. To perform it, place yourself on the floor, bending your legs. Hands bent at the elbows, keep close to your ears. Exhaling, lift the body, making twists. Inhale, return to the FE. It is important to ensure that the back does not bend in the lower back.
  2. “Pendulum”. This is an effective exercise for weight lossThe abdomen, which will get rid of unattractive sides. Do not stand up from the floor, keep your hands, diluted in the sides, to provide yourself with an extra focus. Raise your legs so that they form a right angle with the torso. Performing twisting, lower your legs one by one, then to the right, then to the left. It is important not to put them on the floor to constantly maintain the load.
  3. “A bike”. The exercise known to many gives an excellentLoad on the abdominal muscles. Again, being on the floor, raise your legs to a small height, and bend your arms in the elbows and hold near your head. Press the lower back to concentrate the load solely on the press. Twist, pointing the elbow of one hand to the opposite knee, and then, repeat to the other side. During the exercise, keep your shoulders constantly on weight. Do everything at a fast pace and do not forget to breathe.
  4. Unusual twists. Without getting off the floor, bend your knees and stretch your arms along the body. Twist in both directions, with the hands tending to the heels.
  5. Side lath. This exercise for a flat stomach is effective,But it is very simple and accessible to everyone. Lie on your side and pull the body out so that it forms a straight line. The hand that is on the bottom is worth bending in the tray. Raise the pelvis so that the body becomes even. Do not bend your legs, neither bend in the back nor hump.
  6. Inclination. Take the dumbbell and hold it over your head. Perform inclinations in both directions, trying to bend as deeply as possible. You can also make other slopes by taking dumbbells in each hand. Keep your hands on the sides and make slopes by moving the dumbbell over your hips down.
  7. Lateral hyperextension. This exercise is suitable for those who are engaged inin the gym. The bench should be installed at a slope of 25-45 degrees. Place it on your side, fixing the outer part of the foot under the rollers, and the hips should be on the pillow. Hands can be held behind the head or near the chest, by crossing them. The back should be flat. Go down down to the feeling of stretching, and then, lift the body to the FE.

You can call weight loss the cherished dream of almost every woman. However, not everyone has the willpower and motivation to follow a strict diet and perform a sports program in the gym. Women share the recipes of “lazy fitness” with each other. Many praise breathing exercises for effective weight loss in the abdominal area.

How to breathe properly to lose weight

A person breathes all his life, and often underestimates the importance of this process. Many women know the special lessons of proper breathing for pregnant women. After giving birth, everyone agrees: yes, the pain becomes less if you follow the recommendations. If you perform breathing exercises, even if you are not going to become a mom, you can strengthen the press, oblique abdominal muscles.

Thanks to this, the volumes will be reduced almost immediately: if you inhale deeply and exhale, you will notice a decrease in the waist circumference by a centimeter or two! This effect can become permanent. Breathing exercises for belly

slimming are very useful, because the influx of oxygen into the body improves blood circulation, stimulates metabolism and causes fat deposits to burn faster. Almost everyone knows the basics of the technique of such exercises: inhale follows the nose, exhale – slowly, mouth. The nuances of breathing exercises are chosen to what effect you want to achieve.

Respiratory gymnastics for slimming belly and sides

For the result to please you as soon as possible, do breathing exercises every day. It is best to choose the morning hours for training: then you can start all the necessary processes in the body and provide a charge of vivacity for the day. If you exercise on an empty stomach, your body will not need to burn calories from food, and it will begin to break down the old fats.

There are several popular techniques, but the basic technique is similar: in order to start the work of muscles, you need to breathe not easy, but belly. Practice pulling in and releasing the belly in advance, helping yourself with breathing. Similar exercises exist in a number of fitness programs. Those who are just beginning to get acquainted with the exercises for weight loss, it is worth paying attention to the famous programs. Bodyflex and Chinese breathing exercises for slimming belly have already won the love of women.


Respiratory gymnastics, developed according to the author’s program by Alexandra Strelnikova, focuses on restoring vocal abilities, but it can also help in strengthening the abdominal muscles. Try to perform a set of breathing exercises:

  1. March on the spot, trying to breathe in with your nose when lifting your leg, and when you lower it, exhale.
  2. Do 15-20 sit-ups, keeping the same rhythm of breathing.
  3. Stand up straight, slightly spreading your legs. Inhale and start lowering the case down. Count to eight. Try to touch the palm of the floor. Then exhale and straighten.


The common technique of breathing exercises for weight loss belly bodyflex is based on a simple rule: the deeper a person inhales, the healthier his body becomes. A special bodyfitness program for the abdomen includes five exercises. Replace them with charging, then the result will please you. Try to start with a simple:

  1. Lie down on the floor, raise your hands up. Bend your knees. Rhythmically lift the chest and shoulders, not forgetting to breathe deeply( upward movement – on inhalation, down – on exhalation).Repeat 16 times.
  2. Hold your buttocks with your palms, lift your straight legs and swing your legs.
  3. Stand on all fours. Tighten the abdominal muscles. Bend your back strongly upwards with an arch. Relax when exhaling.
  4. Stand up straight, hands on hips. Alternately, pull your legs to the side, transferring the weight of the body to the other leg. Breathe deeply.
  5. Stand up smoothly, bend your arms in the elbows at the chest level, touch each other with your palms. Try to spread your shoulders as broadly as possible, at the output – to bring them together.


Weight loss with the help of breathing may be less effective than training on the treadmill, but it is still possible to achieve pleasant results. Try to perform a set of breathing exercises for weight loss abdominal oxysize, which is based on continuous diaphragmatic breathing. It is impossible to interrupt. First take a deep breath, then three small dovdoch. When you finish the exercise – exhale, then three before. Recommendations:

  1. In the continuous breathing system everything is possible. You can, for example, perform the same exercises that you are accustomed to in the bodyflex program or during classes with your favorite kind of gymnastics.
  2. The main thing is to breathe the diaphragm without stopping.
  3. Stable weight loss will be noticeable after 5-6 workouts.


Eastern belly breathing technique is recommended not only for weight loss, but for recovery after illnesses, as it provides internal body massage. Learn how to breathe according to this pattern:

  1. Stand up straight, put your hand just below the navel, the second from above.
  2. Open your mouth. Click on the belly, exhaling.
  3. Hold your breath for two seconds, then remove your hands and inhale, relaxing your stomach.

Repeat exercise at least 10-20 times per workout. Keep your chest steady. Best of all, if at the same time as losing weight, you will get rid of unpleasant thoughts, let your consciousness be purified. Then training will bring not only physical, but also spiritual benefit. It is easiest for those who have tried yoga.

Chinese respiratory gymnastics Jianfei

The name of the eastern practice is literally translated as “lose fat”.Experts are sure that in just a week of training you can achieve weight loss of 2 kg, and after a couple of months, weight loss will be 8-10 kg. It is necessary to repeat a cycle of three accessible breathing exercises for the waist and abdomen:

  1. Lie on the floor, bend your knees. Palms – on the chest and stomach. Draw your belly and at the same time round your chest. Repeat the exercise 50 times.
  2. Cover the clenched fist of the left hand with your right palm. Sit on a chair, lower your elbows on your knees, and head into a fist. Inhale slowly, filling the stomach with air. Hold your breath for two seconds, then exhale. Repeat for 15 minutes.
  3. Sit in the lotus position, lower your chin. Breathe rhythmically: the first five minutes – deep and free, then hold your breath for two seconds. The stomach should not move.


Breathing exercises for weight loss are not recommended for those who have problems with low blood pressure: during training, it decreases even more. If you suffer from cardiovascular diseases, be sure to consult a doctor. Do not practice during menstruation. There is a list of health problems in which breathing exercises are contraindicated:

  • hernia;
  • cyst;
  • fibroids;
  • increased intracranial pressure;
  • aneurysms;
  • epilepsy;
  • kidney disease;
  • recovery period after surgery( up to 5 months).

Educational video lessons for beginners

Today you can find books that describe the technique of exercises for weight loss. However, breathing is a complex process, which the beginner should be explained by the instructor. Before you start to practice regularly, it’s better to watch several free video games or master classes online. Learn movements, observe the technique of doing exercises.

Bodyflex with Marina Korpan

Breathing Yoga

Exercises for respiratory gymnastics for a flat stomach

Reviews and results after regular classes

Julia, 48: My children went to school, there was a lot of free time. I decided to take care of myself: swimming, dancing, yoga. First, when I learned the technique of Qigong, I felt like a vacuum pump! But then I appreciated: first, it allows me to calm down, and secondly, for three months I really disappeared a few centimeters in the waist! My husband says that I have become all peaceful, pleasant, cozy.

Anna, 25 years old: This year I did not have the opportunity to extend the subscription to yoga. I was distressed, but then I decided to do exercises at home. Something I learned from the techniques of oxysize and bodyflex. Helps to keep fit. Mudra for weight loss is the most effective of the techniques for me: only I get joy, I do not get tired at all!

Natalia, 34 years old: I work in free graphics, but at the same time in three places. I hardly have time and energy, I can not go to the gym. Excess weight interfered. Decided to try respiratory gymnastics for weight loss. She’s for the lazy. .. It helped! For three months I lost 5 kg, but I feel great. The strength is enough for everything.

Diet slimming sides

huge number of people around the world would like to bring the figure in order, especially in the area of ​​the sides, since this is where often accumulate excess weight.To achieve this, many people use a special diet to lose weight laterally.During this diet daily diet should contain some products not roasted nuts and seeds, poultry, fresh vegetables, whole grains, legumes, dairy products, seafood, olive oil, fruits and berries.

need to eat small portions of about six times a day.Overeating during a diet totally unacceptable, but pace yourself Hunger is also not recommended.Subject to the system power supply should be completely excluded from its menu-store juices in packets, various carbonated water and alcohol.Instead, better to give preference to high-quality drinking water without gas, and green tea helps burn excess calories and body cleansing.

help in losing weight can have sides and fasting days.The daily rate of fluid on them should be over two liters.Remarkably fit mi

neral non-carbonated water and yogurt.Herbal or green tea is also a good choice.Fasting days contribute to cleanse the body and normalizing weight.To achieve maximum efficiency in the process of slimming sides need to drastically limit the use of certain products: grilled meat and vegetables, various pastries and chocolate, honey, whole milk, jam.

In addition, the menu is eliminated fried foods and all kinds of food noodles.Coffee and tea is best enjoyed without adding sugar.It is not recommended to use, and sugar substitutes.The body’s need for glucose and sugar will be replenished by eating fruit.It is important to remember that the transition to the new system of power and the abandonment of many of the foods should not be sharp but gradual – or to the body it can become a serious stress.

its optimal diet for weight loss is best to make the sides after consultation with a qualified nutritionist – this will give the best results.Do not forget about exercise, are well suited for a variety of exercises and light jogging press in the morning or in the evening.Expose themselves to physical activity should be only in the absence of medical contraindications.

Diet for stomach and sides

One of the main purposes of the supply system is the normalization process of the gastrointestinal tract, and the elimination of excess fat around the waist.With respect to feed it regularly and gradually, carrying meals at intervals of 3-4 hours.It is necessary to drink plenty of green tea and high-quality non-carbonated drinking water.Before starting the diet, it is desirable to eliminate such bad habits like addiction to alcohol and tobacco, as they significantly complicate the process of normalization of metabolism.

When dieting for weight loss, and the sides of the abdomen from the diet should be eliminated fat and sweet food.This system is based on the consumption of vegetables, grains and foods rich in fiber.These include seaweed, greens, cabbage, cucumbers, apples, rice, cereals and legumes.You should also eat more fruit.It is recommended to use them separately, not as a supplement to certain dishes.Remarkably fit grapefruit, oranges, pears and apples.From

based on mayonnaise and sour cream, salad dressings should be abandoned.Instead it is better to use a vegetable oil, preferably olive oil.About twice a week, the menu should contain fish with a side dish of vegetables.Once every seven days, it is desirable to eat white meat chicken, and for dinner choose an orange and a couple of egg whites.Many nutritionists also advised to include in the diet of nuts and seeds (not roasted), which are an excellent source of mineral oils and vegetable protein.

Because nuts give a greater burden on the kidneys, their daily intake should not exceed 50 grams.One of the important factors contributing to the harmonization of the abdomen and flanks in optimum condition is water.Only with her participation in the body’s metabolism begins full.Many experts recommend for this purpose to use melted water, considering it the best choice.The power supply system for weight loss belly and sides may be based on buckwheat, rice or kefir diet.

Many prefer rice option.The final menu is desirable to make with the help of a qualified nutritionist, then the diet is complete and balanced.

diet waist and sides

Fat deposits in the waist and the sides are fairly significant problem for women in our time.To combat this, we developed a special low-fat diet is effective, based on an almost complete elimination from the diet of fatty foods.According to this 100 grams of the product should contain no more than 12 grams of fat.With such a correction menu stops the accumulation of new fat reserves, while the older sediments heavily burned.

to eliminate excess weight diet waist and sides recommends reducing fat intake to about 40 grams per day.To maintain the results achieved daily rate increased to 45 grams.

Subject to this diet prohibits the following products:

  • Food Fast food and intermediates.

  • Fried and fatty foods.

  • Bakery and confectionery industry various articles.

  • fatty sauce – sour cream, mayonnaise.

  • smoked, salted and dried fish.

  • Peel poultry fat, fatty types of poultry and meats.

  • Pate, a variety of sausages, puddings, egg yolk.

  • chocolate and other sweets, dishes made with cocoa.

  • beer, various soft drinks.

permitted to eat:

  • Low-fat types of poultry and meats.

  • Any steamed and fresh vegetables.

  • Various fruit (except bananas and grapes).

  • Bran, white and whole grain bread.

  • Cooked on skim milk or water porridge.

  • Pasta (durum).

  • Dairy products – low-fat or low-interest on the fat content.

  • unsweetened tea or coffee, or a simple non-carbonated mineral water.

To be most effective diet is recommended to perform physical exercise (in the absence of medical contraindications).Before starting the diet should seek medical advice.

menu diet slimming belly and sides

exemplary embodiment diet:



Name meals



Yogurt natural, apple, bread with tomato


small loaf of wholemeal, mixed salad, chicken leg, peeled


Cabbage stew, apple baked, spoon currant



little jam, bread, 25g mushrooms, grilled low-fat sausage


salad, dry meatless soup, 50g cheese home


beans, broccoli, zucchini, white fish, potatoes in their skins



Couple loaves, a few boiled eggs


mixed salad, a small piece of melon, a little bean


Any dish is low in calories, beans green, tomatoes baked



Toast bread with bran, tomato, cheese, home


Salad Rolls, lean hamapple


Plain and cauliflower, small orange, cooked on skim milk puree, chop of lamb



flakes and bran, small banana


mixed salad, pear, shrimp


Fish sticks, green peas, boiled beans



Melon and yogurt natural


Low-fat steak, orange or pear


boiled chicken, spaghetti with tomato sauce, fruit



little yogurt cooked fruit salad


cabbage salad, a little kiwi, meat lean


Chicken breast, tomato, lightly toasted onion, green pepper, celery.

also allowed popoldnichat vegetable soup, natural yogurt, grated cheese or tomatoes to choose from.

reviews about diet slimming belly and sides

Elizabeth: quality healthy food along with sports lessons is better than any system for weight loss, although most diets and are based on this.Such a diet would be effective if all the requirements, at least I get a positive result.

Veronica: normal diet, nothing special.I seriously doubt that it will help to adjust the state of the sides and belly.

Victoria: diet is excellent.Recently hips to sag and the press did not exist, and now the situation has changed.I advise you to try this method for weight loss.

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