EXERCISES FOR SLIMMING THE ABDOMEN, HIPS AND BUTTOCKS

For many women, like men, also, the abdominal area is the biggest problem. It would be great if there was a special tablet, with which it will be possible to remove fat from stomach and sides. Unfortunately, these wonder drugs were not invented, so everything depends on our patience and strength of will.

Remove fat from stomach with exercise is a real challenge. And you need to carry out the special complexes that will help them for a short time, not only to burn excess pounds, and tighten the muscular frame.

Scientists have proven that the simplest exercises are the most effective, so the focus today is on the classical complexes.

exercise for weight loss

Exercise for stomach and sides

Twisting on the ball

At the beginning of the training should be with light loads. This will help to bring all the muscles to get ready and to warm up the body. So, be on the ball, as shown in the picture, his hands behind his head and a deep breath. Then on the exhale, raise the upper part of the torso, trying to stretch the muscles of the upper press. If you are not at home, and after the ball, the twisting can be done directly on the floor. Previously it was thought that the elevation of the trunk must be complete, that is, the arms should be in position 90% of the feet. Now, however, the abandonment of the practice, especially Hollywood trainers, given these risers are very traumatic for people with pain in the lower back.

For the total flow of the upper abdominals with this exercise you should do 3 sets of 12-16 twists. The main sign that you are doing the right thing – a slight burning sensation in my stomach.

Bike

This exercise is deserved is recognized as one of the most effective for slimming the abdomen and back, and toning the entire body. What is its advantage? In addition to the upper part of the stomach, will throw up and its lower part, which, as a rule, very difficult correctable. This unique exercise, it also helps to create a beautiful relief of the oblique muscles, tightens your hips and eliminates the excess pounds. To perform the "Bicycle" lying on the back, alternately pulling yourself to the one, and then on the other foot. Hands, also, you have to turn to be with the opposite knee. For good result, do 3 sets of 12-16 times.

Knees

For the study of the lower press, and giving a beautiful relief of the stomach is not recommended to engage in your workout and to the knees. From the upper part of the body should be increased in the course of the exercise, it creates static electricity, it is also necessary to tone all of the abdominal muscles, without which you will not have a flat belly. To do this, lie on your back and lift your upper body, legs a little lift from the floor and alternately pull one knee towards the chest, keeping the opposite leg.

To fulfill the standard number of times.

The reverse movement

This is a great exercise for many can seem complicated because of the weak muscles of the lower part of the press. So to start, do it as many times as you can. But, in the future, this exercise should be your main if you want to remove fat from stomach and sides. So, lie down on the floor between the ankles are put on the ball and slowly begin to lower the legs and then to return. If you have pain in the lower back, you can put your hands under the buttocks and perform the reverse movement without the ball.

Ideally do 3 sets of 12 times. If you feel that your muscles are stronger, you can without break, to raise the legs 30 times.

Hand

Exercise "plank" helps not only to engage and work all of your abdominal muscles and the sides, but it also strengthens the buttocks, spinal and shoulder muscles. For this exercise, turn your face to the floor and lean on your toes and elbows. The torso should be perfectly smooth and tight. Stay in this position for 1 minute, after which take a break. Repeat this position 3 times. More complex, but incredibly effective in the fight against belly fat and sides, the hand is alternately pulling his knees to his chest. To burn off the extra fat will help to fast, which works on all the metabolic processes in the body and accelerates the pulse. Cardio should be an integral part of the exercises for those who want to burn fat in any part of the body.

The raising of the legs

It is necessary to pay proper attention to the study of the lateral muscles, depends on a clear relief our Bochkov. Very good and is not difficult exercise is the abduction feet to the side. To do this, lie on the right hand uperevshis elbows on the floor, and start by lifting one leg as high as possible. Repeat this movement 20 times and move on to the other foot. In addition, this exercise is to work well and the gluteal and lumbar muscles.

The lifting of the whole body

At first glance, this exercise may seem easy, but it was not there. To make at least 10 times, you will need to be a good pump for the press, buttocks and thighs. If you are a beginner – try to raise the pelvis upwards, stands on two legs. When the spinal muscles and the gluteus muscles get stronger and it will happen very fast, try to execute the lifting of the whole body, standing on one leg. Don't let yourself be lazy to do this exercise. Believe me, your suffering will be repaid a hundred percent.

Jumping rope

Jump rope – a simple way to start the metabolic process and condition of the body of stress. Start your exercise for weight loss belly and sides with the jumps, and very soon you will see the result. It is important to understand that it makes only for the transport of muscle – you will not achieve the desired result. You must enter your workout and cardio exercises. In addition to the rope you can also run the treadmill or climb the stairs up and down several times.

To consolidate and speed up the result for weight loss belly and sides and occasionally you can make a variety of homemade wraps. More about this you can read in our article, Complete with mustard (recipes).

20.08.2018