The path to the ideal figure and appetizing shapes quite often complicates the problem of eliminating problem areas.As a rule, these are the sides and lower abdomen, which sometimes reduce many efforts for "no".Often this is because girls are not quite right about the question of weight loss.In order to return harmony to the waist and make the sides smaller in size, you should not stick only to a diet or perform a cosmetic procedure at home.It is also important to regularly perform a special set of exercises whose action is aimed at weight loss in the most problem areas.And we will describe them in this article.
You do not need to run out of strength training if you want to burn excess fat from your sides and waist.There are now many effective exercises that you can tighten the problem areas without leaving the house.
The main recommendations for those who want to lose weight
The female body is a unique and quite complex mechanism.Throughout his life, honest sex has experienced changes in her body.The monthly changes in the outside, malnutrition, contribute to increasing the parameters of the figure.By correcting the path of your life and adding exercises for weight loss of the abdomen and sides, you can easily deal with the problem that has arisen and eliminates excess weight in the most problematic areas of the body.
Contrary to the widespread opinion that the daily performance of press exercises will provide the girl with a thin waist and beautiful relief to the sides, it should be remembered that local fat burning does not exist - fat leaves not only from the abdomen and sides, but also from other parts of the body evenly.
Only an integrated approach and special exercises will bring you closer to your desired goal.As for the intense pumping of the press, it only contributes to muscle suspension.Unlike pressing the press, a set of exercises aimed at reducing the size of the abdomen and removing the folds from the side allows you to improve your body at home using certain muscle groups.Therefore, they are more effective than the press or exhausting diets.
To arrange your body in order, you should try to eat properly.To do this, limit the use of harmful and high -calorie foods, alcohol, exclude bad habits.Then home training and sports will be more effective.
In addition, there are other recommendations that contribute to weight loss in problem areas:
- Distribute the usual three-time power supply for 5-6 meals a day;
- Eat in small portions so that, leaving the table, you have a slight feeling of hunger;
- Before eating, drink about half an hour 1 cup of clean water at room temperature;
- If there is a feeling of hunger in the evening, it is recommended to extinguish it with a glass of water or a small amount of low -fat kefir.
Adhering to these tips and performing regularly effective exercises at home for weight loss, the sides can notice the first results within the first month.
A set of exercises for beautiful countries and the "waist of Aspen"
Exercises to lose weight and remove the folds on the side, which can be easily performed at home, are quite simple.To get rid of problem areas, one of the training options, consisting of light and simple tasks, can be used.Examples will be found further.
A set of exercises for a flat belly
- Planck exercise.This is the fastest and at the same time an effective exercise that will make a slightly sagging stomach and flatter.It is done as follows: Starting position - pose for pressing -ups from the floor.The body should be parallel to the surface of the floor and both hands should be support.After accepting the position described, you should stay in it as long as possible by straining your abdominal muscles.Beginners can start with 30 seconds, increasing the temporary segment to 3-5 minutes.
- Bicycle exercise- A proven method for strengthening the press and weakening the abdomen.This exercise is classic, performed according to the standard scheme: the starting position - lying on the back with the legs, stretched forward, simulating a simple bicycle ride.In this case, it is necessary to strain the abdominal muscles.
- Exercise "Press with your legs by establishing their head"SAs in the previous case, in order to perform this exercise, the starting position must be taken - to lie on the floor of the back with your hands along the body and to stretch on the legs.Slowly you should lift their legs and even legs closed, smoothly starting your legs behind your head.
- Exercise "lifting a torso"- It is performed on the principle of pumping the press, but with legs raised.To perform this exercise, you will need a chair, sofa or fitball as a support.Starting position - lying on the floor put your feet on the support to make an angle of 90 degrees, cross your hands on your chest.UPS of the body should be done by rising as close as possible to the knees.It is recommended to perform such exercises before the feeling of burning sensation in the abdominal muscles.Ways can start with 3 approaches of 10 reps, gradually increasing the number.
- Exercise "Press with your feet with load"SAlso a simple but effective exercise for weight loss on the abdomen.Starting position - lies on the floor with hands, stretched along the body and attached a load between the legs at the ankle level.By performing at home, such weight loss exercises, you can use a small pillow, a small-sized rubber ball, lift the load with straight legs, so that there are 30-45 degrees between them and the floor surface.In this position, it is worth holding up for 30-60 seconds.Then the legs with the load can be lowered.It is gradually recommended to increase the number of repetitions, so that by the end of the workout there is a slight burning feeling.
- Twisting exercises- Simple but very effective weight loss exercises as well as sides.It is performed in a position lying on the floor.By bending your legs at your knees, it is necessary to lift the box with the hands of the head behind the head to a small height from the floor.This position of the body is held for 1-12 minutes, after which you can slowly fall into the starting position.By twisting, it is possible to significantly reduce the size of the abdomen and make it a greater without leaving the house.
Set of exercises for embossed sides
To make the side of the sides much smaller, eliminate the folds formed in these problem areas and return the side muscles, the next complex can be done at home.
Like the previous one, it is quite simple and includes similar exercises for beautiful countries:
- Wrap the hula-HUP every day for 10-20 minutes.This is a very effective exercise for the abdomen and sides.Thanks to it, you can not only make the sides elastic and adhered, but also reduce the size of the abdomen.It is enough to buy special sports equipment and twist it regularly in the waist.
- Exercise "Tilt"SThis action is known to many of the kindergarten.For several years, the children of warmth have been learning this exercise due to the entire number of possible activities, this remains the most productive.It is enough to get right with your legs diluted to the width of the shoulders and slowly perform the slopes to the left to the right.Beginners can do 15 reps for each country.The number of approaches must gradually increase.
- Exercise to remove fat sweets on the side "mill"SIt is performed according to the standard scheme: the starting position - standing on the floor with the legs, placed on the width of the shoulders.Then you need to bend the torso forward and stretch in turn with your hands to the fingers of the opposite legs.This gymnastics not only works on contraction of the lateral muscles and the press, but also strengthens the back.
- Exercise "Gemini"SIt is performed in a permanent position that allows you to enjoy watching your favorite series during a workout.As you approach the table or place a chair back to you, you have to get away to it.With his hand, holding the edge of the table/back of the chair so that the posture is flat.In addition, the strikes forward and backwards are done with each leg with one leg.It is advisable to lift your feet as high as possible and not bend your feet.It is recommended that you make 3 approaches of 15 swings for each leg.
- Very effective "mermaid" exerciseSStarting position: lying on the floor on the side with a head resting on one hand, bent at the elbow and with the other hand, based on the floor near the abdomen.It is necessary to raise both straight legs as high as possible.After holding the legs that do not bend at the knees at the top for a few seconds, slowly lower them, after twenty seconds, lift again.So you have to do 10-15 reps, then turn to the other side and do the same on the other side.
