Dream of a toned body? In this article are a few effective exercises for slimming the sides and belly at home.
Flat belly and no 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 to get rid of 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 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: walking, running, swimming, jumping rope.
- Only the combination of cardio and strength exercises will allow you to achieve the greatest result: cardio burns fat and strength exercises shake their muscles and model the silhouette.
- To achieve the greatest effect train 3-4 times a week.
- Every week increase the load strength exercises and duration of the cardio workout with a Hoop.
- The result of training depends on your performance during training and initial volumes.
- To lose weight in any particular place is impossible: during workouts losing 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, thus creating excess capacity. It is very important not to skip a workout with twists and tilts as it warms and prepares the body to exercise for the sides.
Rules of 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 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 underneath a layer of fat that will visually add extra volume.
- Start and finish your workout with cardio, which will replace your workout.
- Precisely follow the technique of alternating amplitude.
Warm-up before exercise for 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 level.
3. Do a slow turn to the right and return to its original position, then 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 up straight, feet shoulder width apart.
2. Put your hands up and tilt the body right.
3. Incline only the upper part of the body, make sure his legs were straight.
4. Series the slopes of the body to the sides alternately.
5. Repeat 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 your palms to the floor surface.
3. Bend the legs and slowly come back to its original position so as 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 form of home cardio, at run time, which not only burned calories, but worked out abdominal muscles and back. Hoop essential for women as 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 home. The rotation of the Hoop will help to get rid of 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 his head.
3. Spin 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 training do 88 rotational movements in each direction in 2 sets, every week increase the number of sets by 2.
Mobile strap
1. Stand in a classic bar with an emphasis on your toes and elbows, the body must be straight without bending.
2. Keep the elbows right under the shoulder joints.
3. Raise your 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 exercise 10-15 times.
Twisting sitting
1. Sit on 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 body and elbows from side to side.
6. Repeat exercise 30 times in 3 sets.
Twisting lying
1. Lie down on the floor, arms dissolve in the hand, the palm flat against the floor.
2. The shoulders don't pull from the floor and raise your legs straight up and bend at the 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 don't touch it, keep the pelvis on the weight and the shoulders don't pull from the surface.
5. Return legs to the starting position.
6. Repeat all the same on the other side.
Side bridge
1. Get on the floor, body straight and elongated legs are one below the other.
2. Put your lower arm at the elbow and lean.
3. It turns out the deflection of the hull in the lateral plane.
4. Raise your pelvis off the floor, straightening the body before the formation of smooth lines.
5. Spread the weight between the support arm and foot of the supporting leg.
6. Lift the head and look forward.
7. Try to hold this position for at least 30 seconds. Every week the workout increases another 30 seconds.
Boat
1. Sit on the floor, simultaneously lift hands and feet off the floor, trying to bend 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 as long as possible to stay on weight.
Flexing of the hull
1. Lie down on the floor, legs bend at the knees, interlock your hands behind your head.
2. Keep your body off the floor and reach with your elbow to the opposite leg.
3. Linger in the touch point and go back to its original position.
4. Do touch one by one.
5. Repeat exercise 20 times on each side in 2 sets.