The dream of a toned body? In this article are some effective exercises for slimming the sides and stomach at home.
Flat stomach and no sides — a dream for many girls, but this area is corrected by 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 in your system and follow the principles of a healthy diet to achieve visible results.
The basic principles of training, slimming abdomen and sides
- The intensity depends on the individual parameters of the figure and health.
- For those who have a lot of excess weight in the area on the sides and stomach, workout to be more cardio training to burn fat.
- Available types of cardio training: walking, running, swimming, jump rope.
- Only the combination of cardio and strength exercises will allow you to achieve the best results: cardio burns fat and strength exercises shake their muscles and model the silhouette.
- In order to achieve the greatest effect work out 3-4 times a week.
- Each week increase the load strength exercises and duration of the cardio workout with a Hoop.
- The result of the training depends on your performance during training and the first volume.
- To lose weight at a particular place is impossible: during the exercise in order to lose weight whole body tightened and a muscle groups.
- The most effective exercises for the sides is the twist wrap, twisting the body and bending. You must do the exercises with great frequency, but without additional load, to burn fat, not just build up muscle under it, and thus create additional capacity. It is very important to not skip a workout with twists and tilts as it warms and prepares the body to exercise for the sides.
Rules for the performance of exercises for slimming the abdomen and back at home
- The most appropriate time for an effective workout in the morning. Before Breakfast or 2-3 hours after that the body is in excellent condition for fat burning.
- For 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 under a layer of fat, which will visually add extra volume.
- Start and end your workout with cardio, which will replace your workout.
- Just follow the technique of alternating size.
Warm up before exercise for the sides and belly
Rotate the house to the side
1. Feet shoulder-width apart, knees slightly bent.
2. Strained abdominal muscles, shoulders, back, bent, hands in front at chest level.
3. Do a slow turn to the right and go back to its original position, and then to the left.
4. Between turns in different directions — stop in the middle.
5. Do 10-15 rotations in each direction.
Inclinations in the parties
1. Stand straight up, feet shoulder-width apart.
2. Put your hands up and tilt the body right.
3. Climb only the upper part of the body, making sure the legs were straight.
4. Series the slopes of the body to the sides alternately.
5. Repeat the exercise 20 times on each side, 2-3 sets.
Bent forward
1. Stand straight up, feet shoulder-width apart.
2. Begin to lower your body down to touch your palms to the floor.
3. Bend the legs and slowly come back to its original position in order not to damage the back.
4. Repeat exercise 20 times for 2 sets.
Effective exercises for the sides at home
Hoop or hula Hoop
Torsion of the Hoop — available in the form of home cardio, at run time, which is not only burned calories, but working out the abdominal muscles and back. Hoop important for women as it helps to create a slim silhouette and accentuate the waist. This is one of the most effective exercises for weight loss laterally in the home. The rotation of the Hoop will help 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 on the back of the head.
3. Spin the Hoop with a small amplitude from side to side on the 88 times in each direction.
4. Try to hold your breath when you breathe in, pull in the stomach.
5. The first week of training makes 88 rotational movement in each direction in 2 sets, every week increase the number of sets of 2.
Mobile strap
1. Stand in a classic bar with a weight on toes and elbows, the body must be straight and without bends.
2. Hold the elbows directly under the shoulder joints.
3. Increase your pelvis up, forming the body of the cover, by bending the legs at the knees.
4. Hold at top for 5 seconds, and then return to the starting position.
5. Repeat the exercise 10-15 times.
Twisting sit
1. Sit on the floor, legs bend at the knees, feet flat against the floor.
2. Case 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 in 3 sets.
Twisting the landscape
1. Lie down on the floor, arms dissolve in the hand, the palm flat against the floor.
2. The shoulders do not pull from the floor and lift the legs straight up and bend at the knees at a 90 degree angle.
3. Between the knees, keeping a little distance.
4. Lower the bent leg to the side to the floor, but not touch it, keep the pelvis on the weight and your shoulders don't pull from the surface.
5. Return legs to the starting position.
6. Repeat the same on the other side.
Page bridge
1. Get on the floor, body straight and elongated legs are one below the other.
2. Put the lower arm at the elbow and lean.
3. It shows the result of the hole in the lateral plane.
4. Raise your pelvis off the floor, straightening the body before the formation of the soft lines.
5. Spread the weight between the support arm and the foot of the supporting leg.
6. Lift your head and look to the future.
7. Try to hold this position for at least 30 seconds. Every week the workout increases further 30 seconds.
Boat
1. Sit on the floor, simultaneously lift hands and feet off the floor, trying to bend him in two.
2. Stay in this position for as long as possible.
3. Do not strain the neck, keep the legs straight.
4. Repeat 10 times, trying for as long as possible in order to keep on the weight.
Flexing of the hull
1. Lie down on the floor, legs bend at the knees, interlock your hands behind your head.
2. Keep the body up from the floor, and now with the elbow to the opposite leg.
3. Wonder in the touch point and go back to its original position.
4. Do not touch one by one.
5. Repeat the exercise 20 times on each side in 2 sets.