The path to an ideal figure and appetizing forms quite often complicates the problem of eliminating problem areas.As a rule, these are the lower sides and abdomen, which sometimes reduces several efforts to "no".This is often because girls are not right to lose weight.To return harmony at the waist and lower sides in size, you need not just adhere to a diet or to conduct 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 is that we will describe them in this article.
It is not necessary to exhaust with strength training if you want to burn excess fat beside you and your waist.Now there are many effective exercises with which you can tighten problem areas without leaving home.
The main recommendations for those who want to lose weight
The female body is a unique and quite complex mechanism.Throughout their lives, just sexual experiences change in your body.Monthly changes inside, acting from outside, inadequate nutrition contributes to an increase in the parameters of the figure.By correcting the path of your life and adding weight loss exercises from the abdomen and sides, you can easily deal with the problem that has appeared and eliminate overweight 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 sides relief, it should be remembered that the local burning does not exist - fat leaves not only from abdomen and sides, but also other parts of the body uniformly.
Only an integrated approach and special exercises will bring you closer to the desired goal.As for intensive press pumping, it contributes only to muscle suspension.Unlike press pressing, a set of exercises designed to reduce the size of the abdomen and eliminate folds on the sides allows you to improve your body at home using certain muscle groups.Therefore, they are more effective than a press or exhaustive diets.
To put your body in order, you need to try to eat right.To do this, limit the use of harmful and tall foods -alcohol, alcohol, exclude bad habits.Then training at home and sports will be more effective.
In addition, there are other recommendations that contribute to weight loss in problem areas:
- Distribute the usual power mode from three times to 5-6 meals a 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 at night 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.
Adherence to these tips and performing regularly effective exercises at home to lose weight, the sides can be noted the first results in the first month.
A set of exercises for beautiful sides and the "waist of the Aspen"
Exercises to lose weight and eliminate folds on the sides, which can be easily performed at home, is quite simple.To get rid of problem areas, one of the training options that consists of light and simple tasks can be used.Examples of these will be found later.
A set of exercises for a flat belly
- "Planck" exercise.This is the simplest and most effective exercise that will make a slightly fallen and more flat stomach.It is performed as follows: starting position - A pose for push -ups from the floor.The body must be parallel to the surface of the floor, and both hands should be supported.Having accepted the position described, you need to stay in it as long as possible, forcing the abdominal muscles.Beginners can start with 30 seconds, increasing the temporary segment to 3-5 minutes.
- Exercise "bicycle"- A proven method to strengthen the press and lose weight from the abdomen.This exercise is classic, performed according to the standard scheme: the starting position - lying on the back with the front extended legs, simulating a simple bike ride.In this case, it is necessary to force the abdominal muscles.
- Exercise "Press with your feet with an establishment of their heads".As in the previous case, to perform this exercise, the starting position should be taken - lying on the floor on the back with your hands along the body and stretched along the legs.Slowly you need to lift your legs closed and even your legs, gently starting your feet behind your head.
- Exercise "lifting the trunk"- It is performed with the principle of pumping the press, but with legs raised.To perform this exercise, you will need a chair, sofa or fit ball as support.Starting position - Lying on the floor, put your legs on the bracket to make an angle of 90 degrees, cross your hands on your chest.The ups of the body should be performed, rising as close as possible to the knees.It is recommended to perform these exercises before the sensation of burning sensation in the abdominal muscles.Beginners can start with 3 approaches of 10 repetitions, gradually increasing the number.
- Exercise "Press with the feet with load".Also a simple but effective exercise for weight loss of the belly area.Starting position - Lying on the floor, hands extended along the body and a load attached between the legs at the ankle level.Performing these exercises to lose weight at home, you can use a small pillow, a small 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 taking 30-60 seconds.Then the legs with the load can be reduced.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 to lose weight and sides.It is performed in a position lying on the floor.Folding your legs on your knees, you need to lift the case with your hands behind your head to a small floor on the floor.This body position is maintained for 1 to 12 minutes and you can slowly fall into the starting position.Performing torsion, it is possible to significantly reduce the size of the belly and make it more flat without leaving home.
A set of laid -sided exercises
To make the sides side 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 these exercises for beautiful sides:
- Cheer the hula-hup daily for 10 to 20 minutes.This is a very effective exercise for the abdomen and sides.Thanks to it, you can not only make elastic sides and adjust, but also reduce belly size.Just buy special sports equipment and twist it regularly at your waist.
- EXERCISE "TILTS".This action has been familiar to many since the kind of kindergarten.From a few years, Warm -UP children teach this exercise due to all the number of possible activities, this remains the most productive.It is enough to get exactly your legs, diluted in the width of the shoulders and slowly perform the legged inclinations.Beginners can make 15 repetitions to each side.Gradually, the number of approaches should be increased.
- Exercises to eliminate the sweet sweet on the sides "mill".It is performed according to the default scheme: the starting position - standing on the floor with legs placed in the width of the shoulders.Then you should fold the trunk forward and stretch, in turn, your hands on your opposite feet.This gymnastics works not only with the contraction of the side muscles and the press, but also strengthens the back.
- Exercise "twins".It is performed in standing position, allowing you to enjoy your favorite series during training.Approaching the table or setting a chair with a turn for you, you need to be sideways.With your hand, holding the edge of the table/rear of the chair so that the posture is flat.In addition, the blows forward and backwards are performed for each foot one foot.It is advisable to lift your feet as high as possible and not bend your legs.It is recommended to perform 3 approaches of 15 balance sheets for each leg.
- Very effective exercise "mermaid".Starting position: Lying on the floor next to, with his head resting on the one side, folded his elbow and, with his other hand, based on the floor near the abdomen.It is necessary to raise the two straight legs as high as possible.Having detained your legs not folded to the knees on the top for a few seconds, slowly lower, after twenty seconds, get up again.Therefore, you need to execute 10-15 repetitions, then surrender to the other side and do the same on the other side.
