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Exercises for weight loss of foreign and abdomen

The classic example of a beautiful female figure includes the silhouette of the "guitar" - smooth bending from chest and hips on a thin waist. Excessive power, sitting work, lack of time to visit the gym are reflected in Tenska. The female body accumulates fat, above all, on the stomach and sides. Destruction in the diet does not help. The experiences of beauty are in vain for this. The complex of simple exercises will help call the deposits into fat and created a beautiful silhouette in a few months.

Slim figure

All physical exercises for weight loss and side can be done at home. The best effect is given to home training three times a week 30-40 minutes. The following conditions and shells are important for classes:

  • Lightly comfortable clothing;
  • Carpet;
  • Hula-Hup;
  • Stick;
  • Dumbbells;
  • Fitball;
  • Pillow;
  • The ball.

Examples of exercises in a standing position:

  1. Simple squats. Stretch your hands, sit deeply 15 times.
  2. Star on the shoulders. Lie on the mat, raise your legs smoothly, hips, torso up, so the body forms a flat vertical line. The waist support palms, rest their elbows on the floor. You have to keep yourself in this position half a minute.
  3. "Mill. "Wide your legs, socks - 45 ° to the sides. Bend, touching your right handed with your left hand, pull back and up. Repeat the same with another hand. 2 sets are required 15 times.
  4. Twims to the side of the hands. Paste your hands on the side. Take off your left hand behind your waist, right - extends to the left. Return to the starting position and repeat in the opposite direction. The twins of the hand should look like shocks. Exercise effectively withdraw parties if you repeat it 30 times.
  5. Twisting of standing. Combine your hands behind the back of your head. Bend left, pull the left knee to the elbow. After 15 preferences, repeat the same amount to the right.
Standing exercises

Sitting exercise

  1. Drawing your feet. Sitting, hands to rest their hands on the floor behind. Combine your legs and lifting your legs, write imaginary numbers with the tops of your leg: 0, 1, 2, 3 and so on, to 9. Sufficient starts, gradually brings to 3 reps with short breaks.
  2. Slope forward. Sitting, leg width wide. Connect your fingers to the back of your head. Mess up to turn left light on right thigh, with right lacquer - left, 7 times each.
  3. Raising your legs. Sit on the mat, keep your back vertically. Raise your legs in return, holding them straight, unclassed by the toe. Minimum - 5 repetitions with each foot.
  4. Pedestrian buttocks. Sitting on the floor, stretch your hands forward. Scroll to butt back and back, like steps (10 ropes, before 10 - ago). Keep your legs vertically.

Exercises Lies

  1. Easy twisting. Lay, fasten your fingers under the back of your head, bend your knees. Point your elbows forward. Raise your head 20-30 cm from the floor. The lower back don't separate from the floor. The number of repetitions is an individual, you need to do it in the heat sensation in the muscles. CAUTION: Don't pull your head with your hands too much so that you don't damage the rush of cervix.
  2. Complicated twisting. Repeat the previous exercise, but raising slightly bent legs above.
  3. Rise body with turn. Starting the position - according to exercises 1-2. To lean forward: left elbow to the right, then the left right varnish. Do 15 times with each hand.
  4. Landing of the legs with a crashed waist. Beginning position - on ex. 1-3. The legs are half bent in the knees and closed. Raise them, a pussy waist with the floor. Point your elbows forward. 3 sets of 15 repetitions are required. CAUTION: No not to bend your spine too much not to give a dangerous load.
  5. "Scissors. "Lie flat, put your hands on the side of the body. Lift the foot of the correct legs to the maximum possible height from the floor. Connect and spread your feet 5 times. Lower your legs. Repeat 3 - 10 times.
  6. Twins to the side. Lie to the side, lean on the elbow. Make swings with straight foot 20 times. Repeat the exercise to the other side. In addition to the side muscles of the press, the swings form a beautiful line of hips and buttocks.
  7. "Bike. "Classic abdominal tightening exercise and range. Lying on his back, put your hands under the back of the head and a bent leg "Rotate the pedals" in the air. Exercise is effective if you do it for 5 minutes.
  8. "Planck". Position - facing the floor. Bend your hands in your elbows. To rest on the socks and forearms. Keep the position of half a minute. The body should be strictly horizontally.
Practice for printing

Exercises with shellfish

  1. Rotation with a stick. Sit on the chair, place your legs Rame-Windth Apartment. Place a stick on the shoulders from behind. Take your hands at both ends of the stick. Turn your elbows left and right. Exercise is effective if you do so 100 - 200 times, in 3 accesses.
  2. Twisting to fitness ball. Bearing with the bottom backball with the bottom backball, fasten your fingers under the back of your head, put your shoulders wider and rest on the floor. Point your elbows forward. Raise your head up, circle your back. Repeat three times, 20 times each. There is another version of this exercise. Lie down on the floor, put your feet on a fitball, your hands - behind your head. Raise your shoulders off the floor, twisting your back.
  3. The rotation of Hula Huupa. Circular waist movements during the rotation of the hoops quickly pull the side muscles and deteriorate fat. You can start out of 5 minutes. Over time, the exercise is extended for half an hour. It is important - hands when moving your waist must spread widely.
  4. Squats with dumbbells. The weight of the bundle for beginners athletes is from 1 to 3 kg. For the lack of real dumbbells, you can use sandbags or bottles of water. 10-15 DEPET SQUATS are made in which loads relate to the floor. To press strain in full force, you must inhale movement down, exhale - when correcting your legs.
  5. Slope with dumbbells. Enter the dumbbells in both hands. Put your legs lightly wider than your shoulders. Raise your right hand vertically up, left - Scroll to your left leg. Repeat 15 times and then - the same number of tendencies to the right. Turn your face to the side of the elevated arm.
  6. Slope with dumbbells. The footers are widely put. Take the left hand end of the door, lean on your right leg with your right hand from the dumbbell. Make 15 times in each direction.
  7. Pillows for lifting. Lie on the floor, hands - on the page, hold the pillow between the feet. Lift the pillow, as much as possible from the floor, make it in circular motions until the warmth in the muscles feel.
  8. Lifted your foot with the ball. Bear from side, hold a small ball between your legs. Raise your legs with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
    9. Raising your legs
  9. Skating with lids. Exercise requires two ordinary lids from cans. Take a pose as for push -ups from the floor. At the same time, place on the covers. With sliding movement, pulling your legs into your hands, lifting the pelvis. Exercise is only good on the smooth floor (wood, linoleus, etc. ). Repeat 10 times.
  10. Slipping with knees. The same attitude as in the exercise 9, the socks are on lids. You have to move your legs, bending your knees until they get closer to your hands. Correct, slide the covers on the floor until the body brings the original position. It takes 10 repetitions.

All exercises are very effective, and helping to remove the stomach in 2 weeks. But inexperienced athletes cannot start with long training. The load has been gradually improved. Regular classes will always maintain harmony.