The path to an ideal figure and appetizing forms complicated the problem of eliminating problem areas.These are usually the sides and the lower abdomen, which sometimes reduce numerous efforts to "no".This is often due to the fact that girls don't really have the problem of losing weight.In order to return the harmony in the waist and make the sides smaller, you don't just have to adhere to a diet or carry out a cosmetic intervention at home.It is also important to regularly carry out a number of exercises, the action of which aims at weight loss of the most problematic areas.And we will describe them in this article.
It is not necessary to exhaust yourself with strength training if you want to burn excess fat on the sides and the waist.Now there are many effective exercises with which you can tighten the problem areas without leaving the house.
The main recommendations for those who want to lose weight
The female body is a unique and rather complex mechanism.The fair sex experiences in your body changes throughout her life.Monthly changes inside, which act from outside, contribute improper nutrition to an increase in the parameters of the illustration.By correcting the path of your life and adding exercises to the weight loss of belly and sides, you can easily finish with the problem that corresponds to excess weight in the most problematic areas of the body.
Contrary to the widespread opinion that the daily execution of exercises in the press will provide the girl a thin waist and a nice relief of the pages, it must be remembered that the local burning of fat is evenly present not only from the belly and sides, but also from other parts of the body.
Only an integrated approach and special exercises bring you closer to the desired purpose.The intensive pumping of the press only contributes to the muscle suspension.In contrast to the press press, you can improve your body at home by improving certain muscle groups.Therefore, they are more effective than a press or a strenuous diet.
To get your body in order, you have to try to eat properly.To do this, limit the use of harmful and high calories food, alcohol and bad habits.Then home training and sport become more effective.
There are also other recommendations that contribute to weight loss in problem areas:
- Spread the usual three-time power mode for 5-6 meals a day.
- Eat in small portions so that you lose the table, you have a little feeling of hunger;
- Drink clean water at room temperature about half an hour of glass before the meal.
- If there is a feeling of hunger in the evening, it is recommended to delete it with a glass of water or a small amount of kefish low fat kefir.
If you adhere to these tips and regularly do effective exercises at home to lose your pages, you can notice the first results within the first month.
A number of exercises for beautiful pages and the "Aspen Taille"
Exercises for losing weight and eliminating wrinkles on the sides that can be easily carried out at home are quite simple.In order to get rid of problem areas, one of the training opportunities can be used from light and simple tasks.Examples of this will be found.
A number of exercises for a flat stomach
- Exercise "Planck".This is the simplest and most effective exercise that makes a slightly sleeping gastric appropriation and flatter.It is carried out as follows: starting position - a pose for push -ups from the floor.The body should be parallel to the surface of the floor and both hands should be supported.After you have accepted the position described, you have to linger in it as long as possible and strain the abdominal muscles.Beginners can start with 30 seconds and increase the temporary segment to 3-5 minutes.
- Exercise "Bicycle"- A proven method to strengthen the press and to lose weight.This exercise is classic and is carried out according to the standard scheme: the starting position - on the back with legs and simulates a simple bicycle ride.In this case, it is necessary to strain the abdominal muscles.
- Exercise "Press your feet with a setup of your head".As in the previous case, the starting position should be taken to carry out this exercise - on the floor on the back with your hands on the body and along the legs.Slowly you have to lift your closed legs and even legs and gently start your feet behind your head.
- Exercise "raise the upper body"- It is carried out according to the principle of the press, but with raised legs.To carry out this exercise, you need a chair, a sofa or fit ball as support.Starting position - Lying on the floor, let your legs put on the support to make an angle of 90 degrees, and cross your hands on your chest.The heights of the body should be carried out, which rise as close as possible on the knees.It is recommended to carry out such exercises before the feeling of burning in the abdominal muscles.Beginners can start with 3 approaches of 10 repetitions and gradually increase the number.
- Exercise "Press your feet with freight".Also a simple but effective exercise for the weight loss of the abdominal area.Starting position - on the floor with your hands on the body and a clamped load between the legs at the ankle level.If you do such exercises for losing weight at home, you can use a small pillow, a small rubber ball, lift the load with straight legs so that 30-45 degrees are formed between you and the floor area.In this position it is worth 30-60 seconds.Then the legs can be lowered with the load.It is gradually recommended to increase the number of repetitions, so that there is a low feeling of combustion at the end of the training.
- Drug exercises- Simple, but very effective exercises for losing weight and losing weight, as well as for pages.It is carried out in a position lying on the floor.Bend your legs on your knees and have to lift the housing with your hands of the head behind your head to a small height from the floor.This position of the body is kept for 1-12 minutes, then you can slowly fall into the starting position.By carrying out twists, it is possible to significantly reduce the size of the abdomen and to make it flatter without leaving the house.
A number of exercises for embossed pages
To make the side of the pages much smaller, remove the wrinkles formed in these problem areas and replace the side muscles, the next complex can be carried out at home.
Like the previous one, it is quite simple and includes such exercises for beautiful pages:
- Twist the hula hup for 10 to 20 minutes a day.This is a very effective exercise for the abdomen and sides.Thanks to it, you can not only make the sides elastic and fit, but also reduce the size of the abdomen.It is enough to buy special sports equipment and to twist them regularly in the waist.
- Exercise "tendencies".This campaign has been known to many since the time of the kindergarten.From a few years, children teach this exercise with the warm up, due to the entire number of possible activities, this remains the most productive.It is sufficient to become exactly with your legs, to be diluted on the width of the shoulders and slowly tip it left to the right.Beginners can carry out 15 repetitions for each page.The number of approaches should gradually be increased.
- Exercises to remove fat sweetly on the "Mühle" sides.It is carried out according to the standard scheme: the starting position - stands on the floor with the legs on the width of the shoulders.Next, you should bend your upper body forward and stretch around the courses with your hands to the fingers of the opposite feet.This gymnastics not only works on the contraction of the side muscles and the press, but also strengthens the back.
- Exercise "twins".It is carried out in a standing position so that you can enjoy your favorite series during training.If you approach the table or sit on you with a back with a back, you have to make sideways.Keep the edge of the table/back of the chair with your hand so that the posture is flat.In addition, strokes are carried out for a foot and back from each foot.It is advisable to increase your feet as high as possible and not bend your legs.It is recommended to carry out 3 approaches of 15 fluctuations for each leg.
- Very effective exercise "mermaid".The starting position: lies on the floor on the side and a head on one hand on the elbow and bent on the floor near the stomach with the other hand.It is necessary to raise both straight legs as high as possible.After the legs were not bent into the knees at the top for a few seconds, slowly lower them again after the twenty second break.So you have to carry out 10-15 repetitions, then turn over to the other side and do the same on the other side.
