The path to an ideal figure and appetitive forms often complicate the problem of eliminating problematic areas.As a general rule, these are the sides and the lower abdomen, which sometimes reduce numerous efforts to "no".Often, this is because girls are not right to lose weight.To return the harmony at the waist and make the sides smaller, not only must adhere to a diet or perform a cosmetic procedure at home.It is also important to regularly make a special set of exercises, whose action is aimed at the weight loss of the most problematic areas.And we will describe them in this article.
It is not necessary to run out with strength training if you want to burn excess fat on the sides and waist.Now there are many effective exercises with which the problematic areas can squeeze without leaving the house.
The main recommendations for those who wish to lose weight
The female body is a unique and quite complex mechanism.Throughout their lives, sex fair experiences changes in your body.The monthly changes inside, which act from outside, inadequate nutrition contributes to an increase in the parameters of the figure.By correcting the shape of your life and adding exercises for the 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 generalized opinion that the daily performance of the exercises in the press will provide the girl with a thin waist and a beautiful relief of the sides, it should be remembered that there is no local fat burning: fat leaves not only of the abdomen and sides, but also other parts of the body uniformly.
Only an integrated approach and special exercises will bring it closer to the desired purpose.As for the intensive pumping of the press, it only contributes to muscle suspension.Unlike the press 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 through the use of certain muscle groups.Therefore, they are more effective than a press or exhausting diets.
To put your body in order, you should try to eat well.To do this, limit the use of harmful foods and high rating, 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 energy mode three times usual for 5-6 meals per day;
- Coma in small portions, so that, leaving the table, you have a slight feeling of hunger;
- Before food, drink approximately half an hour of 1 glass of clean water at room temperature;
- If there is a feeling of hunger at night, it is recommended to extinguish it with a glass of water or a small amount of low fat.
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 "Alamo waist
The exercises to lose weight and eliminate folds on the sides, which can be easily done at home, are quite simple.To get rid of problematic areas, one of the training options that consists of light and simple tasks can be used.Examples of these will be found.
A set of exercises for a flat belly
- "Planck" exercise.This is the simplest and most effective exercise that will make a slightly flaccid stomach adjust and be flatter.It is done as follows: Initial position: A pose for thrust from the floor.The body must be parallel to the surface of the floor, and both hands must be supports.After having accepted the position described, it must remain in it as long as possible, striving by the abdominal muscles.Beginners can start with 30 seconds, increasing the temporal segment 3-5 minutes.
- "Bicycle" exercise- A proven method to strengthen the press and lose weight of the abdomen.This exercise is classic, performed according to the standard scheme: the initial position, which is located on the back with the legs extended forward, simulating a simple bicycle ride.In this case, it is necessary to tighten the abdominal muscles.
- Exercise "Press with your feet with an establishment of your head".As in the previous case, to perform this exercise, the initial position must be taken, lying on the floor on the back with your hands along the body and stretched along the legs.Little by little, you must lift your legs closed and even legs, gently starting your feet behind the head.
- Exercise "Raise the torso"- It is done at the beginning of pumping the press, but with the legs raised.To perform this exercise, you will need a chair, sofa or fitball as support.Start position: lying on the floor, place the legs on the support to make an angle of 90 degrees, cross your hands on the chest.The UPS of the body must be performed, raising as close as possible to the knees.It is recommended to perform such exercises before the sensation of the sensation of ardor in the abdominal muscles.Beginners can start with 3 approaches to 10 repetitions, gradually increasing the number.
- Exercise "Press with your feet with load".Also a simple but effective exercise for the weight loss of the belly area.Initial position: lying on the floor with extended hands along the body and a load held between the legs at the ankle level.When doing at home, as losing weight exercises, you can use a small pillow, a small rubber ball, lift the load with straight legs to form 30-45 degrees between them and the surface of the floor.In this position it is worth staying for 30-60 seconds.Then you can lower the legs with the load.It is gradually recommended to increase the number of repetitions so that at the end of the training there is a slight burning sensation.
- Torsion exercises- Simple but very effective exercises to lose weight, as well as the sides.It is done in a position lying on the floor.Folding the legs on the knees, it is necessary to lift the box with the hands of the head behind the head to a small height from the floor.This body position remains for 1-12 minutes, then it can slowly fall into the initial position.When performing the torsion, it is possible to significantly reduce the size of the belly and make it flatter without leaving the house.
A set of exercises for relief
Make the side of the sides much smaller, eliminate the folds formed in these problematic areas and return the lateral muscles, the following complex can be performed at home.
Like the previous one, it is quite simple and includes such exercises for beautiful sides:
- Turn 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 the sides elastic and tight, but also reduce the size of the belly.It is enough to buy special sports equipment and turn it regularly on the waist.
- Exercise "Inclinations".This action has been familiar to many since the time of the kindergarten.Since a few years, children in the warm teach this exercise, due to the full number of possible activities, this remains the most productive.It is sufficient to turn with the legs, dilute in the width of the shoulders and slowly incline the left-right.Beginners can make 15 repetitions for each side.Little by little, the number of approaches must be increased.
- Exercises to eliminate fatty sweet from the sides "mill".It is executed according to the standard scheme: the initial position, which is found on the floor with the legs placed in the width of the shoulders.Then, you must fold the torso forward and stretch in turn with your hands to the fingers of the opposite feet.This gymnastics works not only in the contraction of the lateral muscles and the press, but also strengthens the back.
- Exercise "Twins".It is done in a standing position, which allows you to enjoy seeing your favorite series during training.Approaching the table or placing a chair with a backup, you must turn sideways.With the hand, holding the edge of the table/return of the chair, so that the posture is flat.In addition, the blows forward and back are made by each foot of one foot.It is advisable to raise the feet as high as possible and not bend the legs.It is recommended to make 3 approaches of 15 swings for each leg.
- Very effective exercise "Sirena".Initial position: lying on the floor on the side with a head resting on a bent hand in the elbow, and with the other hand, based on the floor near the abdomen.It is necessary to lift both straight legs as high as possible.Having stopped the legs not folded on the knees at the top for a few seconds, slowly down, after twenty seconds of rest, raise again.Therefore, you must perform repetitions of 10-15, then turn to the other side and do the same on the other side.
