Develop direct and transverse abdominal muscles, the oblique muscles of the abdomen, large chest muscles, the broadest muscles and the extenders for the back. In addition to the involved muscles of the shoulder girdle and trapezius muscles. Together with the proper diet and regular aerobic exercise removes excess fat deposits in problem areas and form a relief in the stomach.
Exercise for weight loss belly and sides for women
In order to remove the "folds" of the belly and sides, not just their intentions. Regular exercise, balanced diet and rest — the first step on the path to a slim figure. In this article we will share efficient and comprehensive training of the abdominal muscles, advise you on the proper technique of performing exercises for slimming the abdomen and back home. Girls and women can easily master this training. You only need a gym Mat. Regularly easy simple exercises for weight loss belly and sides of the house, and in a week you will notice the first result.
A SET Of EXERCISES FOR WEIGHT LOSS BELLY AND SIDES
| Exercises | Sets | Repetitions/Time |
|---|---|---|
| Twisting on the floor | 3 | 15-20 |
| Reverse crunches | 2-3 | 15-20 |
| Oblique/side crunches | 3 | 15-20 |
| The strap | 1 | 1-3 minutes |
| Side table | 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.
Technique:
- Lie down on your back, tightly clutching his back in the lumbar region to the floor.
- Fold your arms across your chest or put it on the back of his head, awake fingers (you can also put your hands on the breast or pull in front of him).
- With her legs folded. Feet parallel and positioned about shoulder width apart.
- Exhaling, lift the body, trying to reach your nose to the knees. While the plant only up to the shoulders.
- Hold at the top for a second. And then lower the body on the buttocks.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: the Chin must not touch the torso. The feet are not lifted from the floor. If you keep your hands behind the head, do not help your abdominal muscles (the press). Over the course of the execution of the abdominal muscles must be tense (it is not necessary to relax the muscles in the lower extreme point).
Reverse crunches
To effectively work the lower area of the rectus abdominis muscle, which receives smaller load than the center and upper part, while performing normal crunches.
Technique:
- Lie on the floor or on the bench.
- Bend your knees at right angle. Lift the legs so that hips were perpendicular to the plane of the floor. The hands are positioned below the bottom of the back with the palms down or clinging to the edge of the bench. Shin is parallel to the floor.
- The effort of the press, on the exhale, pull your knees up to your chest. Freeze at the higher end of the point. The pelvis is slightly elevated above the floor or bench.
- On the exhale, slowly lower legs.
Number of repetitions: 2-3 groups of 15-20 repetitions.
Tip: throughout the exercise, the abdominal muscles remain tense. The complexity of the performance can be adjusted by bending the knees.
A set of exercises for weight loss laterally
Oblique/side crunches
Effectively work the side abdominal muscles.
Technical exercises:
- Can be found to your right, bend your knees and rotate lower body to the left. Bring your right arm behind your head. Put your left hand on your stomach.
- On the exhale, lift the body by the oblique muscles of the right side of the abdomen, trying to get the elbow right to the right knee. While the muscles of the hands pressed to the back of his head.
- For a second lock to the torso at the top, then on the inhale slowly lower to the floor.
- After the required number of repetitions, perform the exercise to the left side of the abdomen.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: During execution, ensure your back off the floor. For the best study of the muscles oblique to the end point run peak reduction, more strong tension of the abdominal muscles.
Too much intense exercise of the oblique abdominal muscles lead to undesirable of the women extending to the waist. To avoid this, train press 2-3 times a week and alternate dynamic exercises (twisting) with other (different type of exercise "table").
The strap
The static position of the body helps to work the abdominal muscles, including the muscles oblique of the abdomen. In addition to loaded gluteal muscles, the muscles of the thigh, lower back and shoulder girdle.
Technique:
- Stand in the starting position for push-UPS. Rest on the ground with their feet, place them slightly wider than shoulder width.
- Then, transfer the focus of the hands up to the elbows. Lock body for 1-3 minutes (depending on the training).
Quantity: 1 to 3 minutes.
Tip: throughout the exercise the body should be smooth. Keep the neck straight (the chin should not touch the chest), to prevent the deviation of the upper back, lower back and bend your knees.
Side table
A modified version of the classic table, that, instead of four points of support are two (palm or elbow and the side of the foot). It is used for accented study of the lateral abdominal muscles.
Technique:
- Can be found to the right on a flat surface.
- Take the emphasis on the elbow or the palm of the hand (depending on your level of training). Neck, back and legs should be extended along a straight line. Ensure that the body does not go to the band.
- Keep the balance to distribute the static load on the muscles of the shoulder girdle, press, back and legs.
- Then switch arms and do the exercise for the other side.
If necessary, the load on the lateral muscles can be increased by adding a controlled failure of the middle part of the body, followed by a turn to its original position.
How many: 3 sets for each side, 1-4 minutes (depending on the training).
Tips! At runtime, prevent the sagging of the middle part of the body. The elbow of the support hand should be just below the shoulder joint. To control the technique do the exercise in front of a mirror.
Exercises for fast weight loss belly and sides at home: recommendations
The training options of weight loss exercises reduce to two types: torsion and loads of static. Effectively to burn fat deposits is possible only in compliance with the technology and regularly carried out in combination with proper nutrition.
To quickly remove belly and flanks, we have weight?
For the formation of a beautiful silhouette, it is sufficient to perform the body weight exercises. The use of weights increases muscle hypertrophy, resulting in an unwanted increase in the visual forms.
Contraindications to curl
Training with twist is contraindicated for people with cardiovascular disease, pulmonary disease and upper respiratory tract, the kidneys.
This exercise increases intra-abdominal pressure, so that it is impossible to do so athletes with diseases of the gastrointestinal tract, gallbladder and liver.
In some cases, exercise can be contraindicated for arthritis.
Which you can't do-bar
Despite the simplicity and lack of extra weight, strap has a high load in different muscle groups. Especially the abdominal muscles, legs and back.
Therefore, different types of straps not to do athletes who suffer from high blood pressure, and people with injuries to the back, the spine and a pinched sciatic nerve. In addition, the bar is contraindicated in persons with sick joints or exacerbation of chronic diseases, and pregnant women.