Dreaming about the tense figure? In this article — a little effective exercises for slimming hips and abdomen at home.
A flat belly and a missing side — the dream of many girls, but this area is subjected to the correction with the help of regular workouts. Exercises for slimming the abdomen and the sides will help you to get rid of the surplus, but it is important to follow a system of training and the application of the principles of healthy eating, to achieve visible results.
The basic principles of training for slimming the abdomen and the sides
- The intensity of training depends on the individual configuration of the figure and the well-being.
- For those who have a lot of excess weight in the area of the sides and the belly, the training must be with the increased cardio load, to burn fat.
- The types of cardio home exercise: walk, run, swim, jump rope.
- Only the combination of cardio and strength exercises to achieve a higher result: cardio fat burn, and strengthening exercises, hangs up the muscles and shape the silhouette.
- To achieve the greatest effect of trains 3 or 4 times a week.
- Each week increases the load strength exercises and duration to cardiovascular disease and a hoop.
- The result of the training depends on your efforts during workouts and volumes.
- Lose weight in a specific area impossible: during the exercise to lose weight all over the body and rise of many groups of muscles.
- The most effective exercises for the sides is the torque of the coat, the torque of the cash and the inclination. You should do the exercises with great frequency, but without the additional burden to burn fat, and not simply to increase under the muscles, thus creating the excess volume. It is very important not to skip the workout with curves and slopes, as it warms and prepares the body for a workout for the sides.
The rules of execution of exercises for slimming the abdomen and the sides at home
- The most convenient time for the effectiveness of a workout in the morning. Before breakfast or after 2-3 hours after him, that the body is in perfect condition for burning fat.
- For weight loss in the abdominal area and the sides have to do without weight load using only the weight of your own body, otherwise there will be build muscle under the layer of fat that visually adds to excess volume.
- Begins and ends a training session with cardio, that will replace you heating.
- Exactly follows the technique of interlacing of the amplitude.
Warming up before exercise for the sides and the belly
Turn the body on the side
1. Feet shoulder-width apart, knees slightly bent.
2. Tends the muscles of the stomach, spreading to the shoulders, folded hands hold the front at chest height.
3. Make slow turns to the right, with a return to the start position, and then to the left.
4. Between the curves in different parts of the stop in the middle.
5. Do 10 to 15 laps in each direction.
Effect of the tilt from side to side
1. Stand up straight, feet shoulder-width apart.
2. Lift your arms up and cant the body to the right.
3. Cant only the upper part of the body, still with the feet straight.
4. The series inclinations of the body from side to side, alternately.
5. Repeat the exercise 20 times on each side for 2-3 approach.
Leaning forward
1. Stand up straight, feet shoulder-width apart.
2. Start to lower the body down to touch the palms of the hands until the surface of the soil.
3. Do not bend legs and gently returns to its original position, so as not to damage the back.
4. Repeat the exercise 20 times in 2 approach.
Effective exercises for the sides in the home
Ring or hula hoop
The torque of the wrap — available type of home cardio, run-time, which not only burn calories, but rather draw the muscles of the abdomen and back. The ring is essential for women, since it helps to form the silhouette and emphasize the waist. This is one of the most effective exercises for slimming the sides of the house. The rotation of the ring will help you to get rid of surplus fat in the waist, if you deal with systematically and not less than 10 minutes a day.
1. Stand up straight, with feet together.
2. Hand in hand joins in a castle in the nape of the neck.
3. Tour the rim with a small amplitude from one side to the other of 88 times on each side.
4. Try to hold the breath on the inhalation, pulling the stomach.
5. The first week of training, beam 88 of rotation of the movements on each side of 2 focus, each week increases the number of approaches other 2.
Mobile of planck
1. Rise up in the classic plate, with emphasis on the socks and elbows, the body must be direct, without bending.
2. Keep elbows gently beneath the straps in the joints.
3. Lift the pelvis up, forming the body of the hammock, the legs do not bend at the knees.
4. Hold at the top for 5 seconds, then returns to the initial position.
5. Repeat the exercise 10 to 15 times.
Torque seated
1. Sit on the floor, bend your legs at the knees, put the feet on the ground.
2. The body rescues back to 45 degrees.
3. Loin rounds to the tail rolled up.
4. Tends iron and bent at the elbow.
5. Tour the body and elbows from side to side.
6. Repeat the exercise 30 times in 3 sets.
The torsion of the lie
1. Lie down on the floor, hands and igniting in the hand, put the palm of the hand towards the ground.
2. The shoulders will not rip from the ground, and the foot is lifted vertically upward and bend your knees at a 90-degree angle.
3. Between the knees keeps a small distance.
4. Bent the legs down towards the floor, but do not touch your pelvis keep in weight, while the shoulders do not rip the surface.
5. Back of the leg to the starting position.
6. Repeat the same on the other side.
The side of a bridge
1. Lie on the ground, the body straight and stretched her legs are one below the other.
2. Put the bottom of the hand on the elbow and lean.
3. You get the bending of the casing on the flat side.
4. Lift the pelvic floor, stretch the body before the formation of a flat line.
5. Spread the weight between the support base of the hand and feet support the legs.
6. Lift the head and look forward.
7. Try to stay in that position for at least 30 seconds. Each week of training increases still at 30 seconds.
The boat
1. Sit on the floor at the same time lifts the hands and the feet from the ground, trying to fold in half.
2. Stay in this position for as long as possible.
3. Do not strain your neck, keep legs straight.
4. Repeat 10 times, looking for the maximum possible time and staying in the weight.
The bending of the housing
1. Lie down on the floor, bend your legs at the knees, hands loose behind your head.
2. Rip the body off the ground and reach your elbow to the other leg.
3. Linger at the point of tangency, and returns to the initial position.
4. Through touch alternatively.
5. Repeat this exercise 20 times on each side of 2 focus.