Develop direct and transverse muscles of the abdomen, slanting abdominal muscles, big chest muscles, large muscles and the extensors of the back. In addition, the involved muscles of the shoulder girdle and trapezius muscles. In conjunction with proper diet and regular aerobic exercise to remove excess fat deposits in problem areas and form a relief of the stomach.
Exercise for weight loss belly and sides for women
In order to remove the "folds" the belly and sides, not just your intentions. Regular exercise, a balanced diet and rest — the first step on the way to a slim figure. In this article we are going to share an effective and comprehensive training of the abdominal muscles, advise the proper technique to perform exercises for slimming the abdomen and back at home. Girls and women can easily master this training. You just need a gym mat. Regular easy simple exercises for weight loss belly and sides of the house, and within a week you will notice the first results.
SET OF EXERCISES FOR WEIGHT LOSS BELLY AND SIDES
| Exercises | Series | Repeat/Time |
|---|---|---|
| Twisting on the floor | 3 | 15-20 |
| Reverse crunches | 2-3 | 15-20 |
| Oblique/side crunches | 3 | 15-20 |
| Strap | 1 | 1-3 minutes |
| Side plank | 3 | 1-4 minutes |
Exercise for weight loss belly and sides: full description
Twisting on the floor
Exercise helps to work the upper part of the rectus abdominis muscles.
Technology:
- Lie on your back, tightly clutching his back in the lumbar region to the floor.
- Fold your hands across your chest or put it in the back of his head, awake fingers (you can also set your hands on your chest or pull in front of him).
- Legs bent at. Feet parallel and positioned about shoulder width apart.
- Exhaling, lift the body, trying to get his nose on his knees. When the floor is raised only in the shoulders.
- Hold up a minute. Lower the body to breathe.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: the Chin should not touch the body. The feet are not lifted from the floor. If you don't like your hands behind your head, does not help their abdominal muscles (the press). The whole execution of the abdominal muscles is tense (it is not necessary to relax the muscles of the lower extreme point).
Reverse crunches
Effectively work the lower area of the rectus abdominis muscle, which receives smaller load than its central and upper part, carrying out normal crunches.
Technology:
- Lying on the floor or on the bench.
- Bend your knees at right angles. Lift your legs so that hips were perpendicular to the floor. Hands are positioned under the lower back with palms down or hold onto the edge of the bench. Shin is parallel to the floor.
- Straining the press, on the exhale, pull your knees to your chest. Freeze extreme upper point. The pelvis is slightly elevated above the floor or bench.
- On the exhale, slowly lower legs.
Number of repetitions: 2-3 sets of 15-20 repetitions.
Tip: throughout the exercise the abdominal muscles still tense. The complexity of the performance can be adjusted by bending the knees.
Set of exercises for weight loss laterally
Oblique/side crunches
To effectively work the side abdominal muscles.
Technical exercises:
- Lie on your right side, bend knees and rotate lower body to the left. Bring your right hand behind your head. Put your left hand on the stomach.
- On the exhale, lift your body on the oblique muscles on the right side of the abdomen, trying to get the right elbow to your right knee. When the muscles of the hands pressed the back of his head.
- The second lock body at the top, then inhale slowly lower to the floor.
- When the required number of repetitions, do the exercise on the left side of the abdomen.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: During execution, ensure that the back off the floor. The best study of the oblique muscles at the end of the point to drive peak reduction, a stronger strain of the abdominal muscles.
Too much intense exercise for the oblique abdominal muscles lead to undesirable women to an expanding waistline. To avoid this, train press 2-3 times a week and alternate dynamic exercises (twisting) other (a variety of exercise "plank").
Strap
The static position of the body helps to work the abdominal muscles, including the oblique abdominal muscles. In addition, loaded in the gluteal muscles, thigh muscles, lower back and shoulder girdle.
Technology:
- Standing in the starting position for push-ups. The rest of the floor with her toes, putting them slightly wider than shoulder width.
- Then shift the focus of the hands to the elbows. Lock body for 1-3 minutes (depending on training).
How much: 1-3 minutes.
Tip: throughout the exercise the body should be smooth. Keep your neck straight (the chin should not touch chest), to avoid deflection of the upper back, lower back and bend your knees.
Side plank
A modified version of the classic plank, which, instead, that the four points of support is two (palm or elbow and the side of the foot). Use the accented of the study of the lateral abdominal muscles.
Technology:
- Lie on your right side on a flat surface.
- Take the emphasis of the elbow or the palm of the hand (depending on training level). Neck, back and legs should stretch along the straight line. To ensure that the body does not get the ribs.
- Keep your balance by dividing the static load on the muscles of the shoulder girdle, press, back and legs.
- Then switch hands and do the exercise on the other side.
If necessary, the load on the lateral muscles can be increased by increasing the control failure of the middle part of the body, after which it is rotated to the original position.
How many: 3 sets each side, 1 to 4 minutes (depending on training).
Tips! During the execution, to avoid sagging in the middle-part of the body. Elbow of support arm should be directly in the shoulder joint. Master the technique to do the exercise in front of a mirror.
Exercises rapid weight loss belly and sides at home: recommendations
Options training weight loss exercises basically of two types: torsion and static loads. Effectively burn fat deposits is possible only at observance of technology and regularly perform in conjunction with proper nutrition.
Quickly remove belly and flanks, we need weights?
The formation of a beautiful silhouette, it is sufficient to carry out weight training exercises. Weights increases muscle hypertrophy, resulting in an unwanted increase in the visual forms.
Only curl
Exercise twisting is contraindicated for people with cardiovascular disease, lung disease and upper respiratory tract, the kidneys.
This exercise increases the intra-abdominal pressure, so it is impossible to make athletes with diseases of the gastrointestinal tract, gall bladder and liver.
In some cases, exercise may be contraindicated for arthritis.
Who can make the bar
Despite the simplicity and lack of additional weights, the strap has a high load on different muscle groups. In particular, the abdominal muscles, legs and back.
Therefore, a variety of straps not made of athletes who suffer from hypertension, and people with back injuries, spine and a pinched sciatic nerve. In addition, the bar is contraindicated in people with diseased joints or exacerbation of chronic diseases, and pregnant women.