Develop direct and transverse abdominal muscles, the oblique muscles of the abdomen, large chest muscles, the broadest muscles and of the extensors of the back. Additionally involved muscles of the shoulder girdle and trapezius muscles. In conjunction with proper diet and regular aerobic exercise removes excess fat deposits in problem areas and form a relief stomach.
Exercise for weight loss belly and sides for women
In order to remove the "folds" of the belly and sides, not just your intentions. Regular exercise, balanced diet and rest — the first step on the way 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 at 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 within 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 |
| 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.
Technique:
- Lie 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 lay your hands on your chest or pull in front of him).
- With legs bent. Feet parallel and positioned about shoulder-width apart.
- Exhaling, lift the body, trying to reach his nose to the knees. While the floor lifted only the shoulders.
- Hold at the top for a second. Then lower the body on the inhale.
Number of repetitions: 3 sets of 15-20 reps.
Tip: the Chin should not touch the trunk. The feet are not lifted from the floor. If you keep your hands behind your head, don't help them the abdominal muscles (the press). Throughout the execution of the abdominal muscles should remain tense (should not relax the abdominal muscles in the lower extreme point).
Reverse crunches
Effectively work the lower area of the rectus abdominis muscle, which receives smaller load than its middle and upper part, while performing normal crunches.
Technique:
- Lie on the floor or on the bench.
- Bend your knees at a right angle. Lift the legs so that hips were perpendicular to the plane of the floor. Hands are positioned under the lower back with palms down or hold on to the edge of the bench. Shin is parallel to the floor.
- Straining press, on the exhale, pull your knees up to your chest. Freeze in the extreme upper point. The pelvis is slightly raised above the floor or bench.
- On the exhale, slowly lower your legs.
Number of repetitions: 2-3 sets of 15-20 repetitions.
Tip: throughout the exercise the abdominal muscles remain tense. The complexity of the performance can be adjusted by bending your knees.
A set of exercises for the sides weight loss
Oblique/side crunches
Effectively work the side abdominal muscles.
Technique exercises:
- Lie on your right side, bend your knees and rotate lower part of the 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 reach the right elbow to the right knee. While the muscles of the hands to put pressure on the back of the 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 reps perform the exercise for the left side of the abdomen.
Number of repetitions: 3 sets of 15-20 reps.
Tip: During execution, ensure your back off the floor. For the best study of the oblique muscles at the end point run peak reduction, stronger strain of the abdominal muscles.
Overly intense exercise oblique abdominal muscles lead to undesirable women's expanding waistline. To avoid this, train press 2-3 times a week and alternate dynamic exercises (twisting) with other (different types of exercise "plank").
Strap
The static position of the body helps to work the abdominal muscles, including the oblique muscles of the abdomen. Additionally loaded gluteal muscles, thigh muscles, lower back and shoulder girdle.
Technique:
- Stand in starting position for push-UPS. Rest on the floor with her toes, putting them slightly wider than shoulder width.
- Then transfer the focus from the hands to the elbows. Lock body for 1-3 minutes (depending on training).
How much: 1 to 3 minutes.
Tip: throughout the exercise the body should be smooth. Keep your neck straight (the chin should not touch chest), avoid deflection of the upper back, lower back and bend your knees.
Side plank
A modified version of the classic plank, which, instead of four points of support are two (palm or elbow and the side of the foot). Used for accented study of the lateral abdominal muscles.
Technique:
- Lie on your right side on a flat surface.
- Take the emphasis on the elbow or palm of the hand (depending on your level of training). Neck, back and legs should stretch along a straight line. Ensure that the body does not go into the side.
- Hold the balance by distributing the static load on the muscles of the shoulder girdle, abdominals, back and legs.
- Then change 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 with the next turn in the initial position.
How many: 3 sets for each side, 1-4 minutes (depending on training).
Tips! At run time, avoid the sagging middle part of the body. The elbow of the support hand should be directly under the shoulder joint. To control the technique do the exercise in front of a mirror.
Exercises for quick weight loss belly and sides at home: recommendations
Options training weight loss exercises boil down to two types: torsion and static loads. Effectively to burn fat deposits is possible only at observance of technology and regular execution and combined with proper nutrition.
To quickly remove belly and flanks, we need weights?
For the formation of a beautiful silhouette, it is sufficient to perform bodyweight exercises. The use of weights increases muscle hypertrophy, which will lead to undesirable increase the visual forms.
Contraindications to curl
Workout with twisting is contraindicated for people with cardiovascular disease, lung disease and upper respiratory tract, kidneys.
This exercise increases intra-abdominal pressure, so it is impossible to do athletes with diseases of the gastrointestinal tract, gall bladder and liver.
In some cases, exercise may be contraindicated for arthritis.
Who can't do bar
Despite the simplicity and absence of additional complications, the strap has a high load on different muscle groups. Particularly the abdominal muscles, legs and back.
Therefore, different types of straps not to do 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.