Exercises for the belly and sides
No matter what the fans of various diets, but all the same when you need to clean the sides at the waist there is nothing better than exercise. Of course, there are a lot of exercises from fat on the sides, but do not try to include in its program of training them all. You can select multiple, but do them regularly. Also, do not forget about proper nutrition before and after workouts. Classes must be built as follows: warm-up, stretching exercises, exercises for the press and the sides, and again a few stretching exercises. Moreover, the simple exercises for the abdomen should first carry out the transition to the main part of the workout, and then more complex. If you want to remove the stomach and flanks with exercise, and not get muscle pain or weight gain, the exercises for the abdomen and the sides need to perform depending on your level of fitness. Also, there is not one hour before and after exercise.
Do not neglect exercise for the lateral abdominal muscles because these muscles are responsible for the beautiful shape of the waist. During a workout is better to alternate exercises for the abdomen and flanks. For example, do some exercise to the upper press, then took up exercise for the lateral abdominal muscles, and then proceeded to exercise the lower press. Here are a few exercises for the abdomen and sides that will lead you to these parts of the body in perfect condition.Abdominal exercises
- Starting position (SP): lying on his back, to have his hands behind his head without clasping them locking. Legs cross and bend at the knees. On the breath is torn off the body of the floor and the knees are drawn on exhale - return to its original position. Number of repetitions: 15-30.
- SP: lying on his back, hands throw in the castle for the head, legs abut at an angle of 90 degrees. On the breath is torn off the body of the floor and the knees are drawn on exhale - return to its original position. Number of approaches: 5 to 15 repetitions. Rest periods between sets 5-10 seconds.
- SP: lying on your back, place your hands under your buttocks, legs straight. Raising his feet by 15 cm from the floor, perform their mahi crosswise ( "scissors"). Make sure that when the lower back exercises is firmly pressed to the floor. Number of sets: 3 to 10 repeats.
- SP: Lying on her side, legs together. One hand under his head straight, the second - rests on the floor in front of the body. Slowly we raise both legs off the floor and return to starting position. The number of repetitions: 10 times on each side.
- SP: lying on your back, arms along the body, lower back pressed to the floor. On the exhale, draw in the abdomen and pelvis maximum lift up. In this position you need to stay for 30 seconds, and then return to its original position. Number of approaches 2 to 10 repeats.
- Starting position (SP): Standing, feet slightly wider than shoulder width, knees slightly bent, hands clasped behind his head to the castle, the body slightly tilted forward. Cant turn left and right, trying not to bend back and turning body.
- SP: lying on his back, put the heel of the right foot on the left knee, his hands clasped behind his head to the castle. Trying to execute the movement only by abdominal muscles, are drawn elbow of his left hand to the right knee. Then return to the SP. By doing this exercise, take care that the basin was pinned to the floor, and your elbows should remain outstretched. Exercise is done on both the left and right side.
- SP: lying on his back, legs bent at the knees, and are on the floor, arms straight up. Are drawn alternating hands to the ceiling, lifting the blade from the floor.
- SP: lying on his back, legs bent at the knees, do not fall to the floor, hands are relaxed at your sides. We try to reach out your hands to the heel (if difficult, to the lower leg) of each leg.
- SP: Lying on your back, hands placed along the body, legs bent at the knees, do not fall on the floor. Making the twisting, dropping the knees to the left and to the right. Always make sure that the shoulders remain in place, otherwise the effect of the exercise would be minimal.
For all the exercises required number of approaches. Their number depends on your level of fitness. Are you new to the area? Then 2-3 sets of 4-8 repetitions are optimal for you. If you feel more confident, try to do 3-4 sets of 12-24 repetitions.
Remove the belly and sides with exercise possible, most importantly do not be lazy.