The path to an ideal figure and appetizing forms quite often complicate the problem of eliminating problematic areas.As a rule, it is the sides and the bottom of the abdomen, which sometimes reduce many efforts for "no".Often, it is because girls are not quite reasonable to the question of weight loss.To return harmony to the waist and make the sides of smaller, you should not only join a diet or carry out a cosmetic procedure at home.It is also important to regularly perform a special set of exercises, whose action aims at weight loss of the most problematic areas.And it is that we will describe them in this article.
There is no need to exhaust yourself with strength training if you want to burn an excess fat on your sides and the size.Now there are a lot of effective exercises with which you can tighten the problems 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, fair sex experiences changes in their bodies.The monthly changes inside, acting from the outside, poor nutrition contributes 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 face the problem that has appeared and eliminate excess weight in the most problematic areas of the body.
Unlike the general opinion that the daily performance of the press exercises will provide the girl with a thin size and a beautiful relief on the sides, it should be remembered that local fat burning does not exist - the fat leaves not only of the abdomen and sides, but also other parts of the body.
Only an integrated approach and special exercises will bring you closer to the desired objective.As for the intensive pumping of the press, it only contributes to the muscle suspension.Unlike pressing 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 using certain muscle groups.Therefore, they are more effective than a press diet or exhausting.
To put your body in order, you should try to eat well.To do this, limit the use of harmful and raised in calories, 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 zones:
- Distribute the usual triple power mode for 5 to 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 water clean at room temperature;
- If in the evening, there is a feeling of hunger, it is recommended to turn it off with a glass of water or a small amount of kefir with low fat.
Adhering to these tips and performing regularly effective exercises at home to lose weight, sides, we can notice the first results during the first month.
A set of exercises for beautiful sides and the "Tremble size"
The exercises to lose weight and eliminate the folds on the sides, which can be easily done at home, is quite simple.To get rid of problems, one of the training options made up of light and simple tasks can be used.Examples of these will be found later.
A set of exercises for a flat stomach
- "Planck" exercise.It is the easiest and at the same time effective exercise that will make a stomach adjustment slightly sagged and drier.It is carried out as follows: starting position - A push -ups of the soil.The body must be parallel to the ground surface, and both hands must be supports.Having accepted the position described, you should expect it as long as possible, tending the abdominal muscles.Beginners can start with 30 seconds, increasing the temporary segment at 3 to 5 minutes.
- "Bike" exercise- A proven method to strengthen the press and lose weight of the abdomen.This exercise is classic, carried out according to the standard diagram: the starting position - lying on the back with the legs extended forward, simulating a simple bike ride.In this case, it is necessary to filter the abdominal muscles.
- Exercise "Press your feet with an establishment of their heads".As in the previous case, to perform this exercise, the starting position must be taken - lying on the ground on the back with the hands along the body and stretched along the legs.Slowly, you have to raise their closed legs and even your legs, gently starting your feet behind your head.
- Exercise "lift the chest"- It is played on the principle of pumping the press, but with its legs raised.To perform this exercise, you will need a chair, a sofa or a 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 body waves must be carried out, 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.Beginners can start with 3 approaches to 10 repetitions, gradually increasing the number.
- Exercise "Press the feet with cargo".Also a simple but effective exercise for weight loss in the stomach area.Starting position - lying on the ground with the hands extended along the body and a tight load between the legs at the ankle.By performing such exercises at home to lose weight, you can use a small pillow, a small rubber ball, lift the load with straight legs so that 30 to 45 degrees are formed between them and the ground surface.In this position, it is worth linger for 30 to 60 seconds.Then the legs with the load can be lowered.It is gradually recommended to increase the number of repetitions so that at the end of training, there is a slight burning sensation.
- Torsion exercises- Simple but very effective exercises for losing weight, as well as sides.It is played in an extended position on the ground.Folding the legs with the knees, it is necessary to lift the case with the hands of the head behind the head at a small height of the ground.This body position is maintained for 1 to 12 minutes, then you can slowly fall into the starting position.Turn a torsion, it is possible to considerably reduce the stomach size and make it flattest without leaving the house.
A set of exercises for the relief sides
To do the side of the sides is much smaller, eliminate the folds formed in these problematic areas and return the side muscles, the following complex can be done at home.
Like the previous one, it is quite simple and includes such exercises for beautiful sides:
- Turn the Hula-Hup daily for 10 to 20 minutes.This is a very effective exercise for the abdomen and the sides.Thanks to him, you can not only make elastic and suitable sides, but also reduce the size of the belly.Just buy special sports equipment and twist it regularly at the waist.
- "Inclinable" exercise.This action has been familiar with many since the kindergarten time.From a few years, the children of hot-up teach this exercise, due to all possible activities, this remains the most productive.Just become exactly with your legs, diluted on the width of the shoulders and slowly perform inclinations to the right left.Beginners can make 15 repetitions for each side.Little by little, the number of approaches should be increased.
- Exercises to eliminate sweet fatty on the sides "Moulin".It is executed according to the standard diagram: the starting position - standing on the ground with the legs placed on the width of the shoulders.Then you have to fold the chest forward and stretch in turn with your hands with the opposite feet.This gymnastics works not only on the contraction of lateral muscles and the press, but also strengthens the back.
- "Twins" exercise.It is played in a standing position, which allows you to enjoy your favorite series during training.By approaching the table or by fixing a chair with a back to you, you must get lateral.With your hand, holding the edge of the table / back of the chair, so that the posture is flat.In addition, cerebral vascular accidents forward are carried out by each foot of one foot.It is advisable to raise the feet as high as possible and not to fold your legs.It is recommended to carry out 3 approaches of 15 swings for each leg.
- Very effective "mermaid" exercise.Starting position: lying on the floor on the side with one head resting on one hand folded at the elbow, and with the other hand, based on the ground near the abdomen.It is necessary to raise both straight legs as high as possible.Having detained the legs that are not folded at the knees at the top for a few seconds, lower them slowly, after twenty seconds of rest, note again.You must therefore perform 10 to 15 repetitions, then go to the other side and do the same on the other side.
