Keto Guru Sawing tablets
Spain (en)
Flag (Spain)

Exercises for weight loss of sides and abdomen

A classic example of a beautiful female figure implies the silhouette of the "guitar": soft chest curves and hips to a thin waist. Excessive power, sitting work, the lack of time to visit the gym is reflected in the complexion. The female body accumulates fat, first, in the stomach and sides. Destruction in nutrition does not help. The experiences of beauties are in vain about this. The simple exercises complex will help drive fat deposits and create a beautiful silhouette in a couple of months.

A thin figure

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

  • Clear and comfortable clothes;
  • Rug;
  • Hula-Hup;
  • Stick;
  • Weights;
  • Fitball;
  • Pillow;
  • Ball.

Examples of exercises in standing position:

  1. Single squats. Stretch your hands, feel deeply 15 times.
  2. Star in the shoulder blades. Lie on a carpet, gently lift your legs, hips, a torso up, so that the body forms a flat vertical line. The waist is supported by Las Palmas, resting the elbows on the floor. You must endure in this position for half a minute.
  3. "Windmill". Legas, socks, 45 ° in general to the sides. Double, touching the right sock with the left hand, draw back and forth. Repeat the same with the other hand. 2 sets are required 15 times.
  4. Turn aside with your hands. Put your hands on the sides. Take your left hand back behind the waist, to the right: stretch to the left. Return to the initial position and repeat in the opposite direction. The twins of the hands should resemble clashes. Exercise effectively pulls the sides if you repeat it 30 times.
  5. Standing crooked. Combine your hands behind the back of the head. Double to the left, pulling the left knee towards the elbow. After 15 inclinations, repeat the same amount to the right.
Permanent exercises

Sitting exercises

  1. Draw with your legs. Sitting, hands to rest your hands on the ground behind you. Combine your legs and, lifting your feet, write imaginary numbers with the tips of your feet: 0, 1, 2, 3 and so on, at 9. Starting enough, gradually carries 3 repetitions with short breaks.
  2. Inclined forward. Sitting, extend your legs par. Connect your fingers on the back of the head. Double in turn with the left elbow to the right thigh, with the right elbow, to the left, 7 times each.
  3. Raising his legs. Sit on the carpet, keep your back vertically. Raise your legs up in turn, keeping them straight, with a finger of the foot thrown. Minimum: 5 repetitions with each foot.
  4. Balts for walking. Sitting on the floor, stretch your hands forward. Move the buttocks back and forth, like the steps (10 strings, 10 years ago). Keep your legs vertically.

Agery exercises

  1. Simple twist. Lie, tighten your fingers under the back of the head, bend your knees. Direct the elbows forward. Raise your head at 20-30 cm from the floor. The lower back does not start from the floor. The number of repetitions is individual, it must do so to the sensation of heat in the muscles. Caution: Do not throw your head with your hands too much not to damage the cervical vertebrae.
  2. Complicated twisting. Repeat the previous exercise, but raising your legs slightly folded.
  3. Lift the body with a turn. Start of position position to exercises 1-2. To lean forward diagonally: the left elbow to the right, then the right elbow remains. Do 15 times with each hand.
  4. Landing his legs with a waist struggle. Initial position - in Ex. 1-3. The legs are half committed to the knees and closed. Rave them, starting the waist from the floor. Direct the elbows forward. 3 sets of 15 repetitions are required. Caution: Do not fold the spine too much so as not to give it a dangerous load.
  5. "Scissors". Lie straight, put your hands on the sides of the body. Raise the feet of the legs straightened at the maximum possible height from the floor. Connect and extend the feet 5 times. Lower the legs. Repeat 3 - 10 times.
  6. Twins aside. Lie on the side, supported by the elbow. Swing with a straight foot 20 times. Repeat the exercise elsewhere. In addition to the lateral muscles of the press, the swings form a beautiful line of hips and buttocks.
  7. "Bicycle". Classic exercise to harden the abdomen and section. Lying mouth, place your hands under the back of the head and bent legs "turn the pedals" in the air. The exercise is effective if it does for 5 minutes.
  8. "Planck". Position: in front of the floor. Fold your hands in the elbows. To rest on the floor with socks and forearms. Keep the position for half a minute. The body must be strictly horizontally.
Press Exercise

Exercises with shells

  1. Rotation with a stick. Sit in a chair, put the width of the feet of the feet. Put a stick on the shoulders behind. Take your hands at both ends of the stick. Turn the elbows to the left and right. The exercise is effective if it does 100 - 200 times, in 3 approaches.
  2. Turning in the fitness ball. Lying with a low back ball with the low back ball, tighten your fingers under the back of the head, place the shoulders wider and rest on the floor. Direct the elbows forward. He raises his head up, rounding his 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. Raise the shoulders of the floor, twisting the back.
  3. The rotation of the Hula Huup. Circular waist movements during ring rotation quickly throw from the lateral muscles and drive fat. You can start from 5 minutes. Over time, exercise extends at half an hour. It is important: the hands when moving the waist must be widely extended.
  4. Squats with weights. The weight of the weights for beginner athletes is 1 to 3 kg. Due to lack of real weights, you can use sand bags or water bottles. 10-15 deep squats are made, in which the loads are related to the floor. For the press to run into full strength, it must inhale in the downward movement, exhaling, by straightening the legs.
  5. Inclinations with weights. Take weights in both hands. Put the legs a little wider than the shoulders. Lift your right hand vertically up, left: reach the left foot. Repeat 15 times, then, the same number of right inclinations. Turn your face to the side of your hand raised.
  6. Inclinations with weights. The feet are widely put. Take your left hand of the neck, bow at the right foot with the right hand of the weights. Do 15 times in each direction.
  7. Lifting pillows. Lie on the floor, the hands: to the sides, hold a pillow between the foot. Raise the pillow as high as possible on the floor, do it in circular movements until the heat feels in the muscles.
  8. Legs with the ball. Lying aside, hold a small ball between the legs. Lift your legs with the ball, keep them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
    9. Raising his legs
  9. Sliding with tapas. The exercise requires two ordinary cans of cans. Take a pose as to push from the floor. At the same time, put the covers. With a sliding movement, pulling the legs towards the hands, raising the pelvis. The exercise is good only on the smooth floor (wood, linoleum, etc. ). Repeat 10 times.
  10. Sliding with knees. The same position as in exercise 9, the socks are on the tapas. You must slide your feet, bending your knees until they approach their hands. Start, sliding the tapas on the floor until the body takes the original position. 10 repetitions are required.

All exercises are very effective and help eliminate the stomach in 2 weeks. But inexperienced athletes cannot start with a long training. The load is gradually improved. Regular classes will always maintain harmony.