The road to an ideal figure and delicious shapes often complicates the problem of eliminating problems with problems.As a rule, this is the sides and lower abdomen, which sometimes reduces the many efforts for "no".Often this is because girls are not eligible for the issue of weight loss.To restore harmony to the waist and make the sides smaller in size, you should not just adhere to a diet, or make a cosmetic procedure at home.It is also important to regularly perform a separate set of exercises whose action is aimed at losing the weight 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.There are now many effective exercises with which you can tighten areas with problems without leaving home.
Key recommendations for those who want to lose weight
The female body is a unique and quite complex mechanism.Throughout their lives, righteous sex experiences changes in their bodies.Monthly changes inside, acting externally, improper food contributes to an increase in image parameters.By correcting the path of your life, and by adding exercises for loss of abdominal weight and sides, you can easily cope with the problem that has appeared and eliminates excess weight in the most problematic areas of the body.
Despite the widespread opinion that the daily performance of the press exercises will provide the girl with a thin waist and a beautiful relief of 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 the desired purpose.In terms of intense press pumping, it only contributes to muscle suspension.Unlike press suppression, a set of exercises aimed at reducing abdominal size and eliminating folds on the sides, allows you to improve your body at home using certain muscle groups.Therefore, they are more effective than a pressing or exhausting diet.
To put your body in order, you should try to eat well.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.
Moreover, there are other recommendations that contribute to weight loss in non -performing areas:
- Distribute the usual energy mode three times for 5-6 meals a day;
- Eat in small pieces, so that, leaving the table, you have a little sense of hunger;
- Before the meal, drink for half an hour 1 cup clean water at room temperature;
- If in the evening there is a feeling of hunger, it is recommended to quench it with a glass of water or a small amount of low kefir.
By adhering to these tips and performing regularly effective home loss exercises, the parties may notice the first results within the first month.
A set of exercises for the beautiful sides and "aspen waist"
Weight loss exercises and the elimination of folds on the sides, which can be easily performed at home, are quite simple.To get rid of problems with problems, 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 belly
- "Planck" exercise.This is the simplest and at the same time effective exercise that will make a stomach slightly strong and more flat.It is performed as follows: Starting position - a position for push from the floor.The body should be parallel to the surface of the floor, and both hands must be supportive.Once you have accepted the described position, you should stay 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 “bike”- a proven method for strengthening the press and loss of abdominal weight.This exercise is classic, performed according to the standard scheme: starting position - lying on the back with extended legs forward, simulating a simple bike journey.In this case, it is necessary to strain the abdominal muscles.
- Exercise “Press with your feet with their head creation”.As in the previous case, to perform this exercise, the starting position must be taken - lying on the floor on the back with the hands along the body and extends along the legs.Gradually, you need to raise their closed legs and even legs, starting smoothly the legs behind the head.
- Exercise "Raising Torno"- is performed on the principle of pumping the press, but with his legs raised.To perform this exercise, you will need a chair, sofa or fitball as support.Start position - lying on the floor Place your feet in support to make an angle of 90 degrees, cross your hands on your chest.Body UPS should be performed, raising as close to the knees as possible.It is recommended to perform such exercises before the burning sensation in the abdominal muscles.Beginners can start with 3 approaches from 10 repetitions, gradually increasing the number.
- Exercise “Press with Load Legs”.Also a simple but effective exercise for losing weight of the abdominal area.Starting position - lying on the floor with hands lying along the body and a load caught between the legs at the level of the foot.By performing such weight loss exercises at home, you can use a small pillow, a small size rubber ball, raise the load with straight legs in order to form 30-45 degrees between them and the floor surface.In this position it is worth lasting for 30-60 seconds.Then the load 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 small burning sensation.
- Twisting exercises- Simple but very effective exercises for losing weight as well as sides.Is performed in a position lying on the floor.By bending your legs to the knees, it is necessary to raise the issue with the heads of the head behind the head at a small height from the floor.This body position is held for 1-12 minutes, then you can slowly fall into the starting position.By turning, it is possible to significantly reduce the size of the abdomen and make it more flat without leaving the house.
A set of exercises for embedded sides
To make the sides of the sides is much smaller, eliminate the folds formed in these problematic areas and turn the side muscles, the other complex can be performed at home.
Like the previous one, it is quite simple and includes such exercises for the beautiful sides:
- Twist hula-hup daily 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 appropriate, but also reduce the size of the abdomen.It is enough to buy special sports equipment and regularly return it to the waist.
- Exercise "Tilts".This action has been known to many since the garden time.For several years, children in heating learn this exercise, due to the whole number of possible activities, this remains more productive.It is enough to do exactly with the legs, diluted at the shoulder width and slowly perform the tilts on the left left.Beginners can make 15 repetitions for each side.Gradually, the number of approaches should increase.
- Exercises to eliminate sweet fatty on the "mill" sides.It is executed according to the standard scheme: starting position - standing on the floor with legs located at the shoulder width.Next, you need to bend your arm forward and lie down with your hands on the opposite toes.This gymnastics works not only in the shrinkage of the lateral muscles and press, but also strengthens the back.
- Exercise "Gemini".Is done in a standing position, which allows you to enjoy looking at your favorite series during training.Approaching the table or setting a chair with a back to you, you have to be aside.With your hand, holding the edge of the table/the back of the chair so that the behavior is flat.Further, the front and back shocks are performed by each foot one foot.It is advisable to raise your feet as high as possible and not bend your legs.It is recommended to perform 3 approaches of 15 oscillations for each leg.
- Very effective "mermaid" exercise.Start position: lies on the floor on the side with a head resting on one side bent on 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 stopping your knees that do not bend on the knees for a few seconds, slowly lower them, after twenty second rest, rise again.So you need to perform 10-15 repetitions, then return to the other side and do the same on the other side.
