The path to an ideal figure and appetizing forms quite often complicates the problem of eliminating problem areas.As a rule, this is the sides and lower abdomen, which sometimes reduce numerous efforts to “no”.Often this is because girls are not quite right to the issue of losing weight.To return harmony in the waist and make the sides smaller in size, you need not only to adhere to a diet, or to conduct a cosmetic procedure at home.It is also important to regularly perform a special set of exercises, the action of which is aimed at weight loss of the most problematic areas.And it is we will describe them in this article.
It is not necessary to exhaust yourself with strength training if you want to burn excess fat on your sides and waist.Now there are a lot of effective exercises with which 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 rather complex mechanism.Throughout their lives, the fair sex experiences changes in their body.Monthly changes inside, acting from outside, improper nutrition contribute to an increase in the parameters of the figure.By correcting the way of your life, and adding exercises for weight loss of the abdomen and sides, you can easily cope with the problem that has appeared and eliminate excess weight in the most problematic areas of the body.
Contrary to the widespread opinion that the daily performance of exercises on the press will provide the girl with a thin waist and a beautiful relief of the sides, it must be remembered that local burning of fat 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 the desired purpose.As for the intensive pumping of the press, it contributes only to muscle suspension.Unlike the pressing of the press, a set of exercises aimed at reducing the size of the abdomen and eliminating folds on the sides, allows you to improve your body at home by using certain muscle groups.Therefore, they are more effective than a press or exhausting diets.
To put your body in order, you need to try to eat right.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 mode for 5-6 meals per day;
- eat in small portions, so that, leaving the table, you have a slight feeling of hunger;
- Before the meal, drink about half an hour of 1 glass of clean water at room temperature;
- If in the evening there is a feeling of hunger, 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 losing weight, the sides, one can notice the first results within the first month.
A set of exercises for beautiful sides and the "aspen waist"
Exercises for losing weight and eliminating folds on the sides, which can be easily performed at home, is quite simple.To get rid of problem areas, one of the options for training consisting of light and simple tasks can be used.Examples of these will be found further.
A set of exercises for a flat tummy
- Exercise "Planck".This is the most simple and at the same time effective exercise that will make a slightly sagging stomach fit and more flat.It is performed as follows: starting position - a pose for push -ups from the floor.The body should be parallel to the surface of the floor, and both hands should be supports.Having accepted the described position, you need to linger in it as long as possible, straining the abdominal muscles.Beginners can start with 30 seconds, increasing the temporary segment to 3-5 minutes.
- Exercise "Bicycle"- A proven method for strengthening the press and losing weight of the abdomen.This exercise is classic, performed according to the standard scheme: the starting position - lying on the back with legs extended forward, simulating a simple bicycle ride.In this case, it is necessary to strain the abdominal muscles.
- Exercise "Press with your feet with an establishment of their head".As in the previous case, to perform this exercise, the starting position should be taken - lying on the floor on the back with hands along the body and stretched along the legs.Slowly, you need to raise their closed legs and even legs, smoothly starting the feet behind your head.
- Exercise "Lifting the torso"- It is performed on the principle of pumping up the press, but with his 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 legs on the support to make an angle of 90 degrees, cross your hands on your chest.The ups of the body should be performed, rising as close to the knees as possible.It is recommended to perform such exercises before the sensation of burning sensation in the abdominal muscles.Beginners can begin with 3 approaches of 10 repetitions, gradually increasing the number.
- Exercise "Press with the feet with cargo".Also a simple, but effective exercise for weight loss of the belly area.Starting position - lying on the floor with hands extended along the body and a clamped load between the legs at the ankle level.Performing at home such exercises for losing weight, you can use a small pillow, a small-sized rubber ball, lift the load with straight legs so that 30-45 degrees are formed between them and the floor surface.In this position it is worth linger 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 training there is a slight sensation of burning.
- Twisting exercises- Simple, but very effective exercises for losing weight, as well as sides.It is performed in a position lying on the floor.Bending the legs at the knees, it is necessary to lift the case 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, then you can slowly fall into the starting position.Performing twisting, it is possible to significantly reduce the size of the tummy and make it more flat without leaving the house.
A set of exercises for embossed sides
To make the side of the sides is much smaller, eliminate the folds formed in these problem areas and return the side muscles, the next complex can be performed at home.
Like the previous one, it is quite simple and includes such exercises for beautiful sides:
- Twist the hula-hup daily for 10-20 minutes.This is a very effective exercise for the abdomen and sides.Thanks to him, you can not only make sides elastic and fit, but also reduce the size of the tummy.It is enough to purchase special sports equipment and regularly twist it at the waist.
- Exercise "Tilts".This action has been familiar to many since the time of the kindergarten.From a few years, children at the warm -up teach this exercise, because of the entire number of possible activities, this remains the most productive.It is enough to become exactly with the legs, diluted on the width of the shoulders and slowly perform tilts to the left-right.Beginners can make 15 repetitions for each side.Gradually, the number of approaches should be increased.
- Exercises to eliminate fatty sweet on the sides "Mill".It is executed according to the standard scheme: the starting position - standing on the floor with the legs placed on the width of the shoulders.Next, you should bend the torso forward and stretch in turn with your hands to the fingers of opposite feet.This gymnastics works not only on the contraction of the lateral muscles and the press, but also strengthens the back.
- Exercise "Twins".It is performed in a standing position, which allows you to enjoy watching your favorite series during training.Approaching the table or setting a chair with a back to you, you need to become sideways to it.With your hand, holding the edge of the table/back of the chair, so that the posture is flat.Further, strokes forward and forth are performed by each foot one foot.It is advisable to raise the feet as high as possible and not bend your legs.It is recommended to perform 3 approaches of 15 swings for each leg.
- Very effective exercise "Mermaid".Starting 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 up as high as possible.Having detained the legs not bent at the knees at the top for a few seconds, slowly lower them, after twenty second rest, raise again.So you need to perform 10-15 repetitions, then turning over to the other side and doing the same on the other side.
