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Exercises for losing sides and abdominal weight

A classic example of a beautiful woman figure is the silhouette of "guitar" - a smooth gain from breasts and hips to a thin waist. Excessive power, session work, lack of time visiting the gym will reflect the color. The woman's body accumulates fat, primarily on the abdomen and sides. Destruction of nutrition does not contribute. Beauty experience is in vain. A simple exercise complex will help to manage fat deposits and create a beautiful silhouette in a few months.

A slender figure

All physical exercise for weight loss and losing parties 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;
  • Carpet;
  • Hula-hup;
  • A stick;
  • Dumbbells;
  • Fitball;
  • Pillow;
  • The ball.

Examples of exercises in constant condition:

  1. Easy squats. Stretch your hands, sit deeply 15 times.
  2. Shoulder blades. Sit on the carpet, smoothly raise your legs, thighs, torso, so that the body creates a flat vertical line. The waist is supported by palms, which rests on the floor. You need to keep this position for half a minute.
  3. "Mill". Widely place your legs, socks - 45 ° on the sides. Bent, with the left hand with the touch of the right sock, draw and back. Repeat the same on the other hand. 2 sets are required 15 times.
  4. Shrubs on the side of the hands. Stick your hands on the pages. Left hand on the back of the waist, right - stretch to the left. Return to the original state and repeat in the opposite direction. Hand twins should be like shocks. Exercise effectively catches the parties if you repeat it 30 times.
  5. The deviation stands. Mix your hands behind the back. To the left, to the left knee to the elbow. After 15 inclinations, repeat the same amount to the right.
Standing exercises

Exercises

  1. Feet with legs. Sitting, your hands rest on your back on the floor. Stir in your feet and, raise your feet, write imaginary numbers with the tips of the feet: 0, 1, 2, 3, etc. Sh. , Up to 9. Suffice it to gradually bring 3 repetitions with short breaks.
  2. Angled in front. Sitting, wide spread of legs. Connect your fingers to the back. In turn, left elbow to the right thigh, on the right elbow - left, 7 times.
  3. Raising legs. Sit on the carpet, keep your back vertically. In turn, raise your feet, hold them directly with a cut finger. Minimum - 5 repetition of each foot.
  4. The buttocks. Sitting on the floor, his hands are moving forward. Move the buttocks back and forth, like steps (10 ropes, 10 - before). Keep your feet vertically.

Exercises to lie

  1. Simple deviation. Lie, attach your fingers to the back, knees. The elbow progress. Raise 20-30 cm from the floor. The lower back does not tear the floor. The number of repetitions is individual, you have to do it in the muscles to feel heat. Caution: Do not bend your hands too much so as not to damage the cervical vertebrates.
  2. Difficult deviation. Repeat the front exercise, but slightly bent feet.
  3. Get on the body. Starting position-accent on exercises 1-2. Diagonally leaned forward: the left elbow to the right, then the right elbow remained. Do it 15 times by hand.
  4. Feet landed on waist wrestling. Starting position - former. 1-3. The legs are semi -knees and closed. Raise them, crush them from the floor of the waist. The elbow progress. 3 sets of 15 repetitions are required. Caution: Do not make the spine too much so as not to give it a dangerous load.
  5. "Scissors". Stand straight, your hands on the pages of your body. Raise your legs from the floor to the maximum possible height. Connect and distribute your legs 5 times. Lay your legs. Repeat 3 - 10 times.
  6. Gemini on the side. Stand on the side, leaning on the elbow. Make swings straight 20 times. Repeat the exercise on the other side. In addition to the lateral muscles of the press, swings create a beautiful line of hips and buttocks.
  7. "Bicycle". Classic exercise to tighten the abdomen and length. Lay on your back, place your hands on the back and "wrap your pedal" in the air. Exercise is effective if you do it for 5 minutes.
  8. "Planck". Position - floor coverings. Place your hands in the elbows. On the floor rest socks and forearms. Hold the position for half a minute. The body should be strictly horizontally.
Exercise for the press

Exercises with shells

  1. Rotate with a stick. Sit on a chair, pour the width of the shoulder of the feet. Attach the stick to the shoulders from behind. Take your hands at both ends of the stick. Turn the elbows to the left and the right. Exercise is effective if you do it 100 - 200 times, with 3 approaches.
  2. Deviation on the fitness ball. Lay the lower back balloon with the lower back balloon, attach to the back of the fingers, place the shoulders more widely and rest on the floor. The elbow progress. Raise yourself, back. Repeat three times, each 20 times. There is a second version of this exercise. Stand on the floor, place your feet on a fitball, your hands - on the back. Raise your shoulders from the floor, turn it back.
  3. Rotation of Hula Hupr. Lumbar circular movements during the rotation of the hoop quickly pull the lateral muscles and manage fat. You can start from 5 minutes. Over time, the exercise extends to half an hour. Important - your hands should be widespread when moving the waist.
  4. Squats with dumbbells. For beginner athletes weighs dumbbells from 1 to 3 kg. Due to the absence of real dumbbells, you can use sands or bottles of water. 10-15 is made of deep squats, in which the loads apply to the floor. In order for the press to strain it, you need to inhale down, remove it - when straightening your legs.
  5. Tilts with dumbbells. Take the dumbbells in both hands. Place your feet slightly more widespread than shoulders. Right your right hand vertically, left - reach your left leg. Repeat 15 times, then - the same number of inclinations to the right. Turn the face to the side of the hand.
  6. Tilts with dumbbells. The legs are widely raised. Take the left hand on the neck, leaning on the right foot from the right hand from the dumbbell. Make it 15 times in each direction.
  7. Raised the pillows. Lying on the floor, your hands - on the pages, hold the pillow between the legs. Raise the pillow as high as possible, make it in circular movements until the heat is felt in the muscles.
  8. Feet lift with balloon. Lying side by side, holding a small ball between your legs. Raise your legs with a balloon, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
    9. Rise
  9. Sliding with lids. Exercise requires two ordinary lids from the jar. Get posture as for the floor. At the same time, insert the covers. Sliding moving to the hands of the feet, to raise the pelvis. Exercise is good only for smooth flooring (tree, linoleum, etc. ). Repeat 10 times.
  10. Knees with knees. The same position as in the exercise 9, the socks are on the lids. You need to roll your feet, knees bent until they approach your hands. Align, wrap the roofs on the floor until the body gets the original position. 10 repetitions are required.

All exercise is very effective and helps to remove the stomach for 2 weeks. But inexperienced athletes cannot start with long training. The load is gradually improved. Regular classes will always maintain harmony.