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Exercises for weight loss of the sides and abdomen

A classic example of a good female figure involves the silhouette of the "guitar" - smooth fold from the chest and hips to a thin life. Excessive power, sitting work, lack of time to visit the gym are reflected in the complexion. The female body accumulates fat, first of all, on the stomach and on the sides. Destruction in nutrition does not help. The experiences of beauties are vain on this. The complex of simple exercises will help guide fat deposits and create a beautiful silhouette in a couple of months.

A slender figure

All physical exercises to lose weight and the sides can be done at home. The best effect is given by training at home three times a week for 30-40 minutes. For lessons, the following conditions and shells are important:

  • Comfortable light clothes;
  • Rug;
  • Hula-Hup;
  • Stick;
  • Dumbbells;
  • Fitball;
  • Cushion;
  • Ball.

Examples of exercises in an upright position:

  1. Simple squat. Stretch your hands, sit deeply 15 times.
  2. Star on the shoulder blades. Lie on a carpet, raise your legs, hips, a bust at the top, so that the body forms a flat vertical line. Life is supported by the palms, leaning the elbows on the floor. You have to resist this position through half a minute.
  3. "Mill". Put large legs, socks - 45 ° on the sides. Fold, touching the right sock with the left hand, draw back and upwards. Repeat the same with the other hand. 2 sets are required 15 times.
  4. Twims on the side with your hands. Put your hands on the sides. Take your left hand behind life, right - stretch left. Back to the initial position and repeat in the opposite direction. Hands should look like shock. Exercise effectively pulls the sides if you repeat it 30 times.
  5. Standing by storing. Combine the hands behind the back of the head. Fold to the left, pulling the left knee on the elbow. After 15 inclinations, repeat the same amount on the right.
Standing exercises

Session exercises

  1. Draw with your legs. Sitting, hands to rest your hands on the floor behind you. Combine the legs and, lifting your feet, write imaginary numbers with the tips of the feet: 0, 1, 2, 3 and so on, to 9. Starting from enough, it gradually leads to 3 repetitions with short breaks.
  2. Tilt forward. Sitting, spreading the legs wide. Connects the fingers on the back of the head. In turn, with the left elbow up to the right thigh, with the right elbow - left, 7 times each.
  3. Get up the legs. Sit on the carpet, keep your back vertically. Lift your legs in turn, keeping them straight, with a pulled tip. Minimum - 5 repetitions with each foot.
  4. Buttocks on foot. Sitting on the floor, stretch your hands forward. Move on the buttocks back and backwards, like steps (10 ropes, 10 - Fa). Keep your legs vertically.

Exercises that will lie

  1. Simple twist. Liers, crawl your fingers under the back of the head, bend your knees. Direct the elbows forward. Lift your head 20-30 cm from the floor. The lower back of the back does not tear the floor. The number of repetitions is individual, it is necessary to do it to the feeling of heat in the muscles. ATTENTION: Don't pull your head too much with your hands so as not to damage the cervical vertebrae.
  2. Complicated Twisting. Repeat the previous exercise, but raising slightly bent legs.
  3. Raise the body with a turning point. Start of position position for 1-2 exercises. To protrude diagonally: the left elbow on the right, then the right elbow is left. Make 15 times with each hand.
  4. Landing the legs with a struggle of life. Starting position - on ex. 1-3. The legs are half full on the knees and closed. Raise them, snatching your life from the floor. Direct the elbows forward. 3 sets of 15 repetitions are required. ATTENTION: Don't fold the spine too much so as not to give it a dangerous load.
  5. "Scissors". Lie down straight, put your hands on the sides of the body. Lift the feet of the legs straightened at the maximum possible height from the floor. Connect and spread your feet 5 times. Lower the legs. Repeat 3 - 10 times.
  6. Twins on the side. Lying on the side, resting on the elbow. School with one straight foot 20 times. Repeat the exercise on another side. In addition to the lateral muscles of the press, the oscillations form a beautiful line of hips and buttocks.
  7. "Bike". Classic exercise to tighten the abdomen and interval. Lie on the back, put your hands under the back of the head and the bent legs "rotate the pedals" in the air. The exercise is effective if you do it for 5 minutes.
  8. "Planck". Position: facing the floor. Fold his hands between the elbows. Rest on the floor with socks and forearms. Keep the location through half a minute. The body should be rigorously horizontally.
Press exercise

Exercises with shells

  1. Rotation with a stick. Sit on a chair, put the shoulder of the feet at a distance. Put a stick on the shoulders from behind. Take your hands on both ends of the stick. Turn the elbows on the left and right. The exercise is effective if you do it 100-2 times, in 3 approaches.
  2. Twist on the fitness ball. Lie by a lower backball with the lower backball, tighten your fingers under the back of the head, put your shoulders wider and rest on the floor. Direct the elbows forward. Raise your head, rounding your back. Repeat three times, 20 times each. There is a second version of this exercise. Lie on the floor, put your feet on Fitball, Hands - Behind the head. Lift your back from the floor, twisting your back.
  3. The rotation of the Hula Huup. The circular movements of life during the rotation of the circle quickly pull the side muscles and guide fat. You can start from 5 minutes. Over time, the exercise is extended to half an hour. It is important: when your hands move life they must be widely spread.
  4. Squats with dumbbells. The weight of the dumbbells for beginner athletes is 1 to 3 kg. For lack of royal dumbbells, you can use sandbags or bottles of water. 10-15 deep squats are made, in which the loads refer to the floor. In order for the press to keep at full strength, it is necessary to inhale the movement downwards, exhale - when it straightens the legs.
  5. Tilt with dumbbells. Take dumbbells with both hands. Put the legs slightly wider than the shoulders. Lift your right hand vertically upwards, left: reach your left foot. Repeat 15 times, therefore - the same number of inclinations on the right. Turn your face on the side of the raised hand.
  6. Tilt with dumbbells. The feet put widely. Take your left hand near the neck, resting on the right foot with your right hand by the dumbbells. Make 15 times in each direction.
  7. Raise cushions. Lie on the floor, the hands - on the sides, hold a pillow between the foot. Lift the pillow as high as possible from the floor, give it with circular movements until the heat in the muscles.
  8. Lifts of the legs with the ball. Lying on the side, keep a ball between the legs. Lift your legs with the ball, keep in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
    9. Lift the legs
  9. Sliding with the eyelids. The exercise requires two ordinary covers with cans. Take a pose as for push -Up from the floor. At the same time, wear covers. With a sliding movement, pulling his legs in his hand, raising the pelvis. The exercise is only good on the smooth floor (wood, linoleum, etc. ). Repeat 10 times.
  10. Sliding with the knees. The same position as the year 9, the socks are on the lids. You have to slide your feet, bending your knees until they approach their hands. Radrice, by sliding the lids on the floor until the body takes the original position. 10 repetitions are required.

All exercises are very effective and help to remove the stomach in 2 weeks. But inexperienced athletes cannot be started with a long training. The load gradually improved. Regular lessons will always maintain harmony.