EXERCISES FOR SLIMMING THE ABDOMEN, HIPS AND BUTTOCKS

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

Remove belly fat exercise is a real challenge. And you need to run the particular complexes, that will help for a short time not only burn the extra kilos, and tighten the muscular frame.

Researchers have shown that the simplest exercises are the most effective, so the focus of today's classical complexes.

exercise for weight loss

Exercise for stomach and sides

By rotating the ball

At the beginning of training should be light loads. This helps bring all the muscles ready and warm up the body. So, to be on the ball, as shown in the picture, hands behind his head and breathing deeply. Then inhale, raise the torso, trying to stretch the muscles of the upper press. If you are not at home ball, twisting can be done directly on the floor. Previously it was thought that the height of the frame is ready, that is, the back should be in position 90% of the foot. Now, however, abandoning the practice of, the particular Hollywood trainers, taking into account these soles are very traumatic for people who have a sore lower back.

The total flow of the upper abdomen this exercise you need to do 3 sets of 12-16 twists. The main sign that you're doing the right thing – a slight burning sensation in the stomach.

Bike

This exercise is earned 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 abdomen, you pumped and its lower part, which, as a rule, very difficult to repair. This unique training also helps to create a beautiful relief of the oblique muscles, tightens the pelvis and to remove extra pounds. Do the "bicycle", lie on your back, alternately pulling himself to one and then the other foot. Hands also is in turn to be the opposite knee. A good result, do 3 sets of 12-16 times.

Knees

The study of the lower press, and gives a beautiful relief to the stomach is recommended to include in your workout and the knees. Because the upper body lifted throughout the exercise, it creates static electricity, it is also necessary to tone all your abdominal muscles, without which you don't have a flat stomach. To do this, lie on your back and lift your upper body, legs slightly lifted from the floor and alternately pull one knee towards your chest, keeping the opposite leg.

Meets the standard of several times.

Reverse movement

This is a good 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 large, if you want to remove fat from stomach and sides. So, lie down on the floor between the legs to put the ball and slowly begin to lower the legs and then back up. If you have a sore lower back, you can put your hands under your buttocks and to make a reverse movement without the ball.

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

Strap

Exercise "plank" helps not only to engage and work all of the 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 upper body should be completely smooth and tight. Stay in this position for 1 minute, after which take a break. Repeat this position 3 times. More complex, but very effective in the fight against belly fat and sides, the strap is alternately pulling his knees to his chest. Burn off the excess fat, help fast-paced, which passes all metabolic processes in the body and quickens the pulse. The heart should be an integral part of the exercises for those who want to burn fat in any part of the body.

Raising the legs

It is necessary to pay due attention to the study of the lateral muscles, depends on a clear relief our Bochkov. Very good and is not a difficult task is the abduction feet to the side. To do this, lie on your right side uperevshis elbows on the floor, and start lifting one leg as high as possible. Repeat this movement 20 times and then switch to the other leg. In addition, this exercise works very well and the gluteal and pelvic muscles.

Raise the whole body

At first glance, this exercise may seem easy, but it wasn't there. Do it at least 10 times, you should be well pumped to the press, buttocks and thighs. If you are a beginner, try to lift the hips up, standing on two legs. When the spinal muscles and the gluteus muscles get stronger, and it will happen very soon, 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 is paid one hundred per cent.

Jumping rope

Jump rope – a simple way to start metabolism and the condition of the body stress. Start exercise for weight loss belly and sides of the jumps, and very soon you will see the result. It is important to understand, that does just pumping the muscles – you don't achieve the desired result. You need to enter your workout and cardio exercises. In addition to the rope you can also run on the treadmill or climb the stairs up and down several times.

To strengthen and accelerate results weight loss belly and sides and sometimes you can make a variety of homemade scarf. More about this you can read in our article on Wrap with mustard (recipes).