The dream of a toned body? In this article are a few effective workouts for weight loss the sides and belly at home.
A flat stomach and no sides — the dream of many girls, but this area is correctable with the help of regular exercise. Exercise for weight loss abdomen and hips will help get rid of the 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 of the
- 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, exercises that are more cardio exercise 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 your muscles, and the model silhouette.
- If you want to achieve the greatest effect train 3-4 times a week.
- Each week increase the load strength of the exercise and the duration of the cardio exercise with the Hoop.
- The result of training depends on your performance during training and the first volumes.
- If you want to lose weight in any particular place is impossible: during the workout to lose weight the whole body, firmly and muscle groups.
- The most effective exercise for the parties is to twist the wrap, twisting the body and bending. You must do the exercises with great frequency, but without additional load, to burn fat, not just build muscle under it, thus creating excess capacity. It is very important if you want to skip a workout with twists and tilts as it warms and prepares the body for the exercise to both sides.
Rules of performance of exercises for slimming the abdomen and back at home
- The best time for effective exercise in the morning. Before a meal or 2-3 hours after the body is in original condition for burning fat.
- For weight loss in the abdominal area and hips need to be without weights, just using your own body weight, or risk to build muscle under a layer of fat, which will visually add extra volume.
- Start and finish your workout with cardio, which will replace your training.
- Precisely follow the technique of ac amplitude.
Warm-up before exercise on the sides and belly
Rotate the housing on the side of the
1. Feet shoulder width apart, knees slightly bent.
2. Stretched abdominal muscles, shoulders back, bend the hands in front at chest level.
3. Do a slow turn to the right and return to its original position, then the left.
4. Among the changes 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 arms up and tilt the body to the right.
3. The slope of 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 the exercise 20 times on each side, 2-3 sets.
Bending forward
1. Stand up straight, feet shoulder width apart.
2. Begin to lower body down to touch your palms to the floor area.
3. Bend the 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 exercise for the sides of the home
Hoop or hula Hoop
Torsion of the Hoop — available form of home cardio, at run time, which not only burned calories, but developed abdominal muscles and back. Hoop necessary for women, because 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 household. The rotation of the Basket will help to get rid of the excess fat on the waist, if practiced systematically and at least 10 minutes a day.
1. Stand up straight, feet together.
2. Hands connect to the castle on the back of his 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 on the inhale, pulling in your abdomen.
5. The first week of training to do 88 of the rotary movement in each direction, 2 sets, every week increase the number of sets of 2.
Mobile strap
1. Stand in a classic bar with an emphasis on your fingers and knees, the body must be straight, without bending.
2. Keep the elbows directly under the shoulder joints.
3. Lift your pelvis up, forming the body of the sheet, the legs bend in the knees.
4. Hold at top for 5 seconds, then return to the starting position.
5. Repeat the exercise 10-15 times.
Twisting sitting
1. Sit on the floor, legs bend in knees, feet flat against the floor.
2. Case to take back 45 degrees.
3. At the bottom is rounded, coccyx retracted.
4. Get a press and bend your hands in elbows.
5. The rotation of the body and elbows from side to side.
6. Repeat the exercise 30 times in 3 sets.
Twisting is a lie
1. Lie down on the floor, hands to dissolve in hand, palm flat against the floor.
2. The shoulders don't pull from the floor and lift your legs straight up and bend in 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 avoid touching it to 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 of the bridge
1. Get on the floor, body straight and extended, legs are one below the other.
2. Put your lower arm at the elbow and lean.
3. It turns out that the deflection of the hull in the lateral plane.
4. Lift your pelvis from the floor, balancing the body from the formation of the smooth lines.
5. Spread the weight between the support arm and the foot of the supporting leg.
6. Raise your head and look ahead.
7. Try to hold this position for at least 30 seconds. Every week the workout increases another 30 seconds.
The ship
1. Sit on the floor, simultaneously lift hands and feet off the floor, trying to bend in half.
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 to stay on the weight.
Bending of the fuselage
1. Lie down on the ground, the legs bend in 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. Lounging in the touch point and go back to its original position.
4. Do touch one by one.
5. Repeat the exercise 20 times on each side in 2 sets.