Dream of a toned body? In this article are a few effective exercises for slimming the sides and belly at home.
A flat stomach and not a half — dream of many girls, but this area is correctable with the help of regular exercise. Exercise for weight loss belly and sides to help get rid of too, 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 training depends on the individual parameters of the figure and health.
- For those who have a lot of excess weight to the area of the sides and stomach, workout to be more cardio workout to burn fat.
- Available in a variety of aerobic exercise: walking, running, swimming, jumping rope.
- Only a combination of cardio and strength training allows you to achieve great results: cardio burns fat and strength exercises shake the muscles and the model silhouette.
- To achieve the greatest impact to train 3-4 times a week.
- Every week, increase the load force of training and the duration of the cardio workout with a Hoop.
- The result of training depends on the performance during the training and initial volumes.
- To lose weight particular place is impossible: during exercises for losing weight whole body tightened and the muscle groups.
- The most effective exercises for the sides is a spiral wrap, twisting the body and bending. You need to do the exercises with great frequency, but without the extra load, burn body fat, not just build muscle under it, thus creating excess capacity. It is very important not to skip a workout twists and tilts as it warms and prepares the body for exercise for the sides.
Rules of performance of exercises for slimming the abdomen and back at home
- The most appropriate time for effective exercise in the morning. Before Breakfast or 2-3 hours after, when the body is in excellent condition for burning fat.
- Weight loss in the abdominal area and the sides have to do without weights, using only your own body weight, or risk to build muscle underneath a layer of fat, which visually add volume.
- To start and stop the exercise, where the heart, which will replace the workout.
- Just follow the technique of alternating amplitude.
Warm-up before training the sides and belly
Rotate the housing to the side
1. Feet shoulder width apart, knees slightly bent.
2. Strained abdominal muscles, shoulders back, bent hands in front at chest height.
3. Do a slow turn to the right and returns to its original position, and then left.
4. Between turns in different directions — stop in the middle.
5. Do 10-15 rotations in each direction.
The inclinations of the parties
1. Stand up straight, feet shoulder width apart.
2. Put your hands up and tilt your body to the right.
3. Incline only the upper part of the body, make sure that the legs were straight.
4. Series the slopes of the body sides alternately.
5. Repeat the exercise 20 times on each side for 2-3 sets.
Bending forward
1. Stand up straight, feet shoulder width apart.
2. Start to lower your body down to touch the palms to the floor.
3. Bend your legs and slowly return to the original position, so as not to damage the back.
4. Repeat the exercise 20 times for 2 sets.
Effective exercises for the sides of the home
Hoop or hula Hoop
Torsion of the Hoop — available in the form of home heart, during the execution, which not only burn calories, but worked out abdominal muscles and back. Hoop important for women, because it helps to create a slender silhouette and emphasize the waist. This is one of the most effective exercises for weight loss laterally at home. Rotation of the Hoop to help get rid of excess fat around the waist, if practiced systematically and at least 10 minutes a day.
1. Stand straight, feet together.
2. The hands connect to the castle behind his head.
3. Spin the Hoop with a small amplitude from side to side 88 times in each direction.
4. Try to hold your breath on the exhale, pulling the stomach.
5. The first week of training to do 88 rotational movements in each direction 2 sets, every week increase the number of sets to 2.
Mobile phone strap
1. Stand at the classic bar, which highlights the toes and elbows, the body should be straight, without bending.
2. Keep your elbow directly below the shoulder joints.
3. Lift the hips up, forming the body of the slide, the legs bend at the knees.
4. Keep it up for 5 seconds, then return to the starting position.
5. Repeat the exercise 10-15 times.
Recap sitting
1. Sit on the floor, legs bend at the knees, feet flat against the floor.
2. If you take back 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 3 sets.
Recap of the lying
1. Lying on the floor, hands to dissolve in hand, palm pressed against the floor.
2. The shoulders don't pull from the floor and lift your legs straight up and bend your knees at a 90 degree angle.
3. Between the knees keep a little distance.
4. Lower the bent leg to the side to the floor, but not touching it, keeping the hips on the weight and your shoulders don't pull from the surface.
5. Return legs to the starting position.
6. Repeat all the same on the other side.
Side of the bridge
1. On the floor, body straight and elongated legs are one below the other.
2. Put the lower arm at the elbow and weight.
3. It turns out that the deflection of the frame in the lateral plane.
4. Lift the hips off the floor, straightening the body before the formation of the smooth lines.
5. Spread the weight between the support arm and the foot support of the foot.
6. Lift your head and look forward.
7. Try to keep this position for at least 30 seconds. Every week the workout increases another 30 seconds.
Boat
1. Sit on the floor, simultaneously raise arms and legs off the floor, trying to bend it in half.
2. Stay in this position for as long as possible.
3. Do not strain the neck, keep the limb straight.
4. Repeat 10 times, trying to for as long as possible to keep weight.
The frame flexing
1. Lying on the floor, legs bend at the knees, the fingers and hands behind your head.
2. Keep your body off the floor and reach your elbow to the opposite leg.
3. Stay touch point and go back to the original position.
4. Don't touch one at a time.
5. Repeat the exercise 20 times on each side for 2 sets.