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EXERCISES FOR LOSS OF SIDE AND ABDOMEN

A classic example of a beautiful female figure involves the "guitar" silhouette - soft chest curves and hips for a thin waist. Excessive power, work sitting, lack of time to visit the gym are reflected in the complexion. The female body accumulates fat, first and foremost, in the stomach and on the sides. Destruction in nutrition does not help. Beauty experiences are in vain about it. The simple exercise complex will help boost fat deposits and create a beautiful silhouette in a few months.

A slender figure

All physical exercises to lose weight and sides can be done at home. The best effect is given by home training three times a week for 30-40 minutes. For classes, the following conditions and shells are important:

  • Light comfortable clothing;
  • Mat;
  • Hula-hup;
  • Stick;
  • Dumbbells;
  • Fit Bable;
  • Pillow;
  • Ball.

Examples of standing positions:

  1. Simple squats. Stretch your hands, you feel deeply 15 times.
  2. Star in the Omblasts. Lie in a rug, lift your legs, hips, a trunk up, so that the body form a flat vertical line. The waist is supported by palm trees, supporting the elbows on the floor. You need to stand in this position for a minute.
  3. "Mill". Put your legs, socks - 45 ° on the sides. Fold, touching the right half with your left hand, pull back and up. Repeat the same with the other hand. 2 sets are necessary 15 times.
  4. Twims to the side with your hands. Place your hands on the sides. Bring your left hand back from the waist to the right - Stretch to the left. Return to the starting position and repeat in the opposite direction. Hand twins must look like shocks. Exercise pulls the sides effectively if you repeat 30 times.
  5. Twisting standing. Combine your hands behind the back of your head. Curve to the left, pulling the left knee to the elbow. After 15 inclinations, repeat the same amount to the right.
Permanent exercises

Sitting exercises

  1. Drawing with your legs. Sitting, hands to rest your hands on the floor behind you. Combine the legs and, lifting your feet, write imaginary numbers with the ends of your feet: 0, 1, 2, 3 and so on, up to 9. Starting enough, gradually bring 3 repetitions with short intervals.
  2. Tilt forward. Sitting, spread your legs wide. Connect your fingers to the back of the head. Fold, in turn, with the left elbow in the right thigh, with the right elbow - left, 7 times each.
  3. Lifting the legs. Sit on the rug, keep your back vertically. Raise your legs up, holding it straight, with a finger pulled. Minimum - 5 repetitions with each foot.
  4. Buttocks walking. Sitting on the floor, stretch your hands forward. Move the buttocks back and back, as steps (10 strings, 10 -). Keep your legs vertically.

Exercise lying

  1. Simple twisting. Lie up, tighten your fingers under the back of your head, bend your knees. Direct the elbows forward. Raise your head from 20 to 30 cm from the floor. The lower back does not tear the floor. The number of repetitions is individual, you need to do so with the sensation of heat in the muscles. CAUTION: Do not pull your head too much with your hands too much so as not to damage the cervical vertebrae.
  2. Complicated torsion. Repeat the previous exercise but raise your legs slightly bent.
  3. Raise the body with a turn. Position director for exercises 1-2. To lean forward in the diagonal: the left elbow to the right, then the right elbow is left. Do 15 times with each hand.
  4. Landing the legs with a waist wrest. Starting position - Ex. 1-3. The legs are a little forbidden on the knees and closed. Get up, tearing the waist from the floor. Direct the elbows forward. 3 sets of 15 repetitions are required. CAUTION: Do not bend the column too much so as not to give a dangerous load.
  5. "Scissors". Link straight, put your hands on the sides of the body. Raise the feet of the straightened legs to the maximum possible height of the floor. Connect and spread your feet 5 times. Lower the legs. Repeat 3 - 10 times.
  6. Gemini to the side. Lie on the side, tilt the elbow. Make balance sheets with a straight foot 20 times. Repeat the exercise on the other side. In addition to the side muscles of the press, oscillations form a beautiful line of hips and buttocks.
  7. "Bike". Classic exercise to tighten the abdomen and extension. Lying on your back, put your hands under the back of the head and the bent legs "spin the pedals" in the air. Exercise is effective if you do this for 5 minutes.
  8. "Planck". Position - Facing the floor. Fold your hands on the elbows. To rest on the floor with socks and forearms. Hold the position for half a minute. The body must be strictly horizontally.
Press Exercise

Shell Exercises

  1. Rotation with a stick. Sit in a chair, put your feet wide. Put a stick on the shoulders from behind. Take your hands at both ends of the baton. Rotate the elbows to the left and right. Exercise is effective if you do 100 to 200 times in 3 approaches.
  2. Cheering on the fitness ball. Lying with a lower backball with the lower stick, tighten your fingers under the back of your head, place your wider shoulders and rest on the floor. Direct the elbows forward. Raise your head, rounding your back. Repeat three times, 20 times each. There is a second version of this exercise. Lie on the floor, put your feet on the fitball, your hands - behind your head. Raise your shoulders from the floor, twisting your back.
  3. The rotation of Hula Huup. Circular waist movement during rim rotation quickly pulls the side muscles and triggered fat. You can start from 5 minutes. Over time, the exercise is extended to half an hour. It is important - hands when moving the waist should be widely scattered.
  4. Squats with dumbbells. The weight of dumbbells for novice athletes is 1 to 3 kg. Due to lack of real dumbbells, you can use sand bags or bottles of water. 10-15 Deep squats are made, in which the loads relate to the floor. For the press to strive in full force, you need to inspire the movement, to exhale - by straightening the legs.
  5. Tilts with dumbbells. Take dumbbells in both hands. Put the legs a little wider than the shoulders. Raise your right hand vertically upwards, left - reach the left foot. Repeat 15 times, then - the same number of inclinations on the right. Turn the face to the side of the raised hand.
  6. Tilts with dumbbells. Foots placed widely. Take your left hand from the neck, tilted to the right foot with the right hand of the dumbbells. Do 15 times in each direction.
  7. Survey pillows. Lie on the floor, hands - on the sides, hold a pillow between your foot. Lift the pillow as high as possible on the floor, do it in circular motions until heat in the muscles is felt.
  8. Lifts of the legs with the ball. Lying sideways, hold a small ball between your legs. Raise your legs with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
    9. Raising your legs
  9. Sliding with lids. Exercise requires two ordinary cans. Make a pose as to push -ups from the floor. At the same time, put the covers. With a sliding movement, pulling his legs into his hands, lifting his pelvis. The exercise is good only on smooth floor (wood, linoleum, etc. ). Repeat 10 times.
  10. Sliding with knees. The same position as Exercise 9, the socks are on the lids. You need to slide your feet, bending your knees until they approach your hands. Drame, sliding the lids on the floor until the body takes the original position. 10 repetitions are necessary.

All exercises are very effective and help remove the stomach in 2 weeks. But inexperienced athletes cannot be started with long training. The load is gradually improved. Regular classes will always maintain harmony.