Exercises for slimming your sides and abdomen, the most effective lessons. Gymnastics and exercises for slimming the sides and abdomen.

Exercises for slimming your sides and abdomen: universal criteria for quality training

To sports activities bring the expected result, it is necessary to observe some simple but very useful rules:

1. 
   To train at least 3 times a week (the body should not wean from physical exertion).


2. 
   Each exercise is done 10-15 times, doing 3 approaches.


3. 
   The break between the approaches should not exceed 1.5-2 minutes.


4. 
   Do not eat 1 hour before the start of the workout and 2 hours after the end.


5. 
   If in the traditional menu there are more high-calorie and fatty foods, it is necessary to increase the amount of exercise or do more approaches to the exercises

Exercises for slimming your sides and abdomen: a warm-up

Any training, even the shortest,must necessarily begin with a warm-up. Thus, you will prepare the body for the upcoming physical exertion and will be able to avoid the potentially possible injuries and stretch marks in the course of lessons. Warm-up will suit women after childbirth

You need to warm up for 5 to 7 minutes. Preparation of the body for gymnastics should start with a light run on the spot and jumps in place. The next step is to warm up the muscles in the problem areas. To do this, slow slopes forward and to the sides, squats and legs with feet are suitable. This mini-introduction will improve blood circulation, accelerate the lymph drainage in the body, increase the pulse to 140-150 beats per minute and will serve as an excellent start for a full-fledged sporting activity.

Simple exercises for slimming your sides and abdomen

This simple complex can be used inthe quality of morning exercises. Performing exercises daily, you will get rid of extra pounds, strengthen muscle tissue and oblique abdominal muscles, give elasticity to the abdominal press and improve the general condition of the body.

• 
  Stand up straight and lower your arms at the seams. Feet together. Tilt the body to the left until it stops, while bending the right hand to the waist. Repeat the other way. Perform slowly and slowly, do not overstrain and control the tension of the muscles.


• 
  Put your feet to the width of your shoulders, hands to arrangeat the waist, keep the hips still. Alternately, turn the shoulders in different directions, stretch the upper part of the body behind them, and leave the lower one in the initial position.


• 
  Take the prone position. Legs bend at the knees and lift up. I close my hands behind my head. First elbow right to reach the left knee, then repeat the other way.


• 
  Lying on the floor, legs bend at the knees. Hands to close behind the head and lift the upper part of the trunk, trying to touch the forehead to the knees.


• 
  Lie on your right side, put your left hand behind your head. Shoulders are deployed in such a way that you can see the ceiling, and lift the body up. Then lie on the other side and repeat.


• 
  Sit on the floor and straighten your legs. Without bending the knee, first lift the right leg, fix the position for a few seconds and then lower it. Do the same with the left foot.

To the process of losing weight was faster,You will need to revise your daily diet and make some adjustments. All about proper nutrition and a slimming menu for every day you'll find here.

The most effective exercises for slimming your sides and abdomen with sports equipment

Hulahup, weighting, gymnastic stick,skipping rope and other sports equipment reinforce the effect of exercises for slimming the sides and abdomen, help burn more calories and increase the natural load on the body. If you deal with shells, you can lose weight much faster, while spending much less time on the process.

Exercises with weighting agents

For comfortable lessons at homeFitness trainers recommend choosing 1.5-2 kilogram shells. This weight is considered optimal for non-professionals, aimed at losing weight and maintaining the body in a tone.

1. 
   Stand up straight, feet shoulder-width apart, arms with dumbbells are lowered along the body. To incline one by one to the right, then to the left, without raising your hands.


2. 
   Take dumbbells, straighten up, put your feet onshoulder width. Slowly bend to the right, holding the left arm above your head. Carefully return to the starting position and repeat the incline to the left.


3. 
   Legs slightly to arrange, hands with dumbbells to lower along a trunk. It's not easy to descend into the half-sailed, fix the position and slowly straighten up.

In the first two weeks of training to repeatexercise 15 times and do at least 2 approaches with a break of 1.5-2 minutes. Then increase the load and bring the number of approaches to 3, and the number of movements - up to 20-25

Hoop against the diffuse waist

Metal hula hoop or hula hoopgives you the opportunity to get rid of excess kilograms, stretch marks, loose skin and even cellulite manifestations. After classes, the body becomes more flexible and mobile, the vestibular apparatus normalizes, and movements will appear graceful.

For training it is worth buying a metal orPlastmasovy hoop weights from 1 to 2 kilograms. If the weight is below the minimum, a tangible result you will not wait, and too heavy a thing will provoke the appearance of bruises and bruises in the process of training.

• 
  Get up straight, legs together or on the width of the shoulders (there is no dogma, you can do it as convenient to you personally). Twist the hoop twice a day for 15-20 minutes first clockwise, then against.

Let's jump with you

Skipping rope for training should clearly correspondyour growth (that is not to be neither too long nor too short). Before jumping, it is advisable to stretch the joints of the hands, make a few flies with their legs in different directions and bend forward 5-6 times and deep down.

• 
  Stand up straight, straighten and fix your back,Shoulders relax, tighten the stomach, hands with a rope to press against the trunk. Rotational movements should be performed only with brushes. Increase the pace gradually. For a start, jump no more than 15 minutes, so as not to overload the cardiovascular system. In the future, if health does not arise contraindications, gradually bring the training to 45-60 minutes.

Bodybard: wand for a slim figure

Gymnastic stick or body-bar is one of the mosteffective modern sports equipment, helping not only to quickly lose weight at home, but also contributing to better posture and strengthening of muscle mass. The weight of the bodibar varies from 3 to 7 kilograms. It is better for beginners to purchase the lightest stick and gradually accustom the body to intensive workloads, while simultaneously following the breathing during training.

1. 
   Take the bodibar with both hands and put it on your shoulders. Feet slightly to arrange. Slowly bend forward, then return to the starting position.


2. 
   Shoulders straighten and lay the neck of the body. To put the feet together, the left leg is bent at the knee, the right leg rest on the toe. With your right leg take a small backward step and slowly sit down so that the right shin and left thigh occupy a position parallel to the floor. Then straighten the right leg, leaving the heel pointing upwards. Return to the starting position and repeat the exercise for the other leg.


3. 
   Take the stick by the edges and put it on your shoulders. Legs not wide apart. Maximally turn the torso to the right side and stay for a few seconds in this position. Then repeat the movement to the left.

Each exercise is performed at the initial stage in 2 sets of 10-15 times. When the body gets used to the load and the muscles stop ache, increase the number of approaches to 3.

Exercises for slimming your sides and abdomen: useful video lessons

Get rid of excess weight and unaesthetic fatdeposits will help exercise to lose weight in the sides and abdomen. The author of this video clearly demonstrates where to start gymnastics and how exactly it is necessary to conduct training so that the result is manifested as quickly as possible.

Also see the video tutorial (you can download it on YouTube's website): Anita Lutsenko - Exercises for the abdomen. This video will suit both man and woman.