The dream of a toned body? In this article are a few effective exercises for slimming the sides and belly at home.
Flat belly and not the sides — a dream of many girls, but this area is correctable with the help of regular exercise. Exercise for weight loss belly and sides will help you to get rid of the excess, but it is important to follow the training system and adhere to the principles of a healthy diet to achieve visible results.
The basic principles of training, slimming abdomen and sides
- The intensity of the training depends on the individual parameters of the figure and health.
- For those who have a lot of excess weight in the area of the sides and belly, the workout to be more cardio workout to burn fat.
- Available types of cardio exercise: walk, run, swim, jump rope.
- Only the combination of cardio and strength exercises will allow you to achieve the greatest result: cardio burns fat and strength exercises shake the muscles and the model of the silhouette.
- To achieve the greatest effect train 3-4 times a week.
- Each week increase the load strength exercises and duration of your cardiovascular workout with a Hoop.
- The result of the training depends on its evolution over the course of the initial training and volumes.
- To lose weight in any particular place is impossible: during the training of loss of weight of the entire body is tightened and muscle groups.
- The most effective exercises for the sides is the twist wrap, twisting the body and bending. You should do the exercises with great frequency, but without additional load, to burn fat, not just build muscle under it, thus creating excess capacity. It is very important not to skip a workout with twists and tilts as it warms and prepares the body for the exercise by the parties.
Rules of execution of exercises for slimming the abdomen and back home
- The most suitable time for an effective workout in the morning. Before Breakfast or 2-3 hours after that the body is in excellent conditions for the burning of fat.
- For the weight loss in the stomach area and the sides need to do without weights, using only your own body weight, or risk to build muscle underneath a layer of fat that visually add extra volume.
- Start and finish your workout with cardio, which will replace your workout.
- Precisely follow the technique of alternating amplitude.
Warming up before exercise for the sides and belly
Rotate in the housing, on the other side
1. Feet shoulder width apart, knees slightly bent.
2. Tense the abdominal muscles, the shoulders, the back, bent hands in front at chest level.
3. Make a slow turn to the right and return to your original position, then to the left.
4. Between turns in different directions to stop in the middle.
5. Do 10-15 rotations in each direction.
Inclinations in the parties
1. Stand up straight, feet shoulder width apart.
2. Put your hands and tilt your body right.
3. Waiting only for the upper part of the body, make sure that your legs were straight.
4. The series of the tracks of the body sideways in the same way.
5. Repeat the exercise 20 times on each side, 2-3 sets.
Bending forward
1. Stand up straight, feet shoulder width apart.
2. Begin to lower the body down to touch the palms to the surface of the soil.
3. Bend your legs and slowly return to its original position in order not to hurt the back.
4. Repeat the exercise 20 times for 2 sets.
Effective exercises for the sides at home
Hoop or hula Hoop
Twisting of the Basket — available form of home cardio, at run time, you not only burn calories, but it worked and the abdominal muscles and the back. Hoop essential for women, because it helps to create a slender silhouette and highlight your waist. This is one of the most effective exercises for weight loss laterally in the house. The rotation of the Basket will help you to get rid of the excess fat on the waist if practised systematically and at least 10 minutes a day.
1. Stand straight, feet together.
2. The hands connect to the castle in the back of his head.
3. Rotate the Hoop with a small amplitude from side to side at 88 times in each direction.
4. Try to hold your breath on the inhale, pulling in the belly.
5. The first week of the training do-88 the movements of rotation in each direction, in 2 sets, every week increase the number of sets of 2.
Mobile phone strap
1. Stand in a classic bar with an emphasis on the toes and elbows, the body must be straight without bending.
2. Keep your elbows directly under the shoulder joints.
3. Lift the pelvis up, forming the body of the slide, the legs bend at the knees.
4. Hold at the top for 5 seconds, then return to the starting position.
5. Repeat the exercise 10-15 times.
Twisting sitting
1. Sit on the floor, bend your legs at the knees, feet flat against the ground.
2. If you have a copy of 45 degrees.
3. The lower back is rounded, coccyx retracted.
4. Get a press and bend your hands in elbows.
5. Rotate the body and elbows from side to side.
6. Repeat the exercise 30 times in 3 sets.
Twisting lying
1. Lie on the floor, arms dissolve in the hand, the palm flat against the ground.
2. The shoulders don't pull on the ground and lift your legs up and bend at the knees to an angle of 90 degrees.
3. Between the knees, keeping a little distance.
4. The bottom of the leg bent to the side of the plant, but not touching it, keeping the pelvis on the weight and the shoulders don't pull from the surface.
5. Return legs to the starting position.
6. Repeat the same on the other side.
Side of the bridge
1. Arriving at the ground, the body straight and elongated, the legs are one below the other.
2. Put the lower arm in the elbow and lean.
3. It turns out that the deflection of the ridge in the lateral plane.
4. Lift the pelvis off the floor, straightening the body before the formation of smooth lines.
5. Spread the weight between the support arm and the foot support to the leg.
6. Lift your head and look forward.
7. Try to hold this position for a minimum of 30 seconds. Every week the workout increases another 30 seconds.
Ship
1. Sit on the ground, simultaneously lift hands and feet off the floor, trying to fold in half.
2. Stay in this position as long as possible.
3. Do not strain the neck, keep the limbs straight.
4. Repeat 10 times, trying whenever possible to keep the weight off.
Bending of the ridge
1. Lie on the floor, bend your legs at the knees, lock your hands behind your head.
2. Keep your body off the floor and reach with your elbow to the opposite leg.
3. Persist in the point of contact and return to its original position.
4. Do touch one by one.
5. Repeat the exercise 20 times on each side in 2 sets.