Effective exercises for the waist and sides

Exercise serve as the basis for health and beauty. At the present stage is quite urgent problem of obesity. Especially it affects women. This is largely due to the fact that their attractiveness, youth and health are associated with normal weight and toned figure.

Diets do not always benefit the

Effective exercises for the waist and sides

popular diets today are not able to reduce the significance of sport. Simple exercises for the waist and the sides can lead to more effective results than even the most extreme diets. And if regular training is not, then hold the weight and shape of the body at a certain level is very difficult. Lost weight can return just as quickly.

It is necessary to engage in sports

And only if the girl will choose the exercises for the waist and sides, as well as begin to regularly perform them, then so it will get the desired harmony. And the harm to the body will not be applied. Naturally, it is necessary to change and diet, and lifestyle. All this will help achieve the desired results within a short period of time. Health and youth will be stored for many years only in the case if the girl is thoroughly suited to the formation of the body.

Why it is necessary to exercise the waist and sides? Because it is the most problematic areas in which fat accumulates. Training, during which will have to get rid of the extra kilos, should warm up and make active use of muscles, speed up metabolism and increase the flow of oxygen into the blood, promote the rapid get rid of toxins accumulated in the body.

No warm-up set to start basic training can not be

In the first place we need to address the issues of the organization of quality workout. After you have warmed up and stretched ligaments with the joints, you can perform a basic training facility with great effect for themselves. This is influenced by the fact that the muscles will be fully prepared for physical activities. In addition, at the beginning of the exercises will not feel pain and fatigue. However, the warm-up, you can overdo it. Therefore, make sure that has not spent too much effort. Otherwise, exercise waist and the sides just do not have enough motivation and strength.

Effective exercises for the waist and sides

The time that has to go on the warm-up range, there should be no more than 7 minutes. At this time, you can run in place, jump rope. Do not forget about the heating problem areas. To do this, simply follow the slow slopes, a few sit-ups, kick their feet. Such an exercise is able to improve blood circulation. Warm-up range increases the heart rate. That's why he needs. Only after a quality workout should start to do the exercises to reduce waist and sides.

The optimal time for training

In order to become a flat stomach, you can resort to a large number of different training courses. The total duration of which should be characterized by training for beginners, is a maximum of 40 minutes. If we are talking about more prepared the girl, then she can spend to perform all the exercises up to 1 hour.

During this period, you can perform all of the best exercises to reduce waist and sides, making for 25 repetitions. You have to do it at least 4-5 times a week. Once the weight is steady at one, the optimal level for you, exercise can be reduced up to three times.

Downloading press

Effective exercises for the waist and sides

It should list the most popular exercises, doing that, you can achieve excellent results.

  1. The simplest and almost the most effective exercise for the waist - rocking the press in a position lying on the floor, bench or any other surface. To perform such a complex, it is necessary to take the initial position fix the feet, so that they do not interfere, and start to perform upgrades. The housing should be lifted as long until it is at an angle of 90 degrees to the floor. Reps should be about 20-30. To bleed the obliques, during upswings body should deflect in different directions alternately. Performing exercises for the press and the sides, it is necessary to stretch the muscles of the abdominal cavity.
  2. There is another variation, in which it is possible to resort. It should be taken to its original position, which was described above. The main difference is that the legs should be bent. Hands must be placed behind the head. From this position it is necessary to start generating body rises. For pumping the oblique muscles during upswings need to make turns to the side. To perform this type of exercise for the press and the sides should be 20-30 times.
  3. In order to get rid of fat in the lower abdomen, the body should be tightly pressed against the surface. It needs to raise the legs at an angle of 45 degrees. Having reached the highest possible point, you should fix the limb for a few seconds. Then we return to the original position and repeat the exercise again. And so it 20-30 times. The task can be made more difficult. Raise the legs to the desired height, making them a clap, slowly return to the starting position of the limbs.
  4. Excellent results can bring the form exercises for slimming the waist. It is necessary to adopt an initial position, as described above. Hands should be placed under the buttocks. We take a deep breath and hold the breath. After that, turn up their legs to a height of 30 cm, and perform mahi. Limbs can not bend. Make necessary the order of 5-10 repetitions. Exhalation should be executed after the legs are returned back to the floor.
  5. Having supine position, bend your legs. On the inhale should start producing lifts the pelvis. the floor can not take your waist. Hands at this time must be placed under the buttocks.
  6. The next type of exercise for weight loss and waist sides can be performed directly at work or while watching any transfer. It needs to breath as much as possible to draw the belly and hold it in this state for 10 seconds. After that we produce a slow exhale. The number of repetitions must reach 30-60 times. Carry out such training should stop only after it will be a sense of easy fatigue.

To what kinds of exercises you can contact?

Effective exercises for the waist and sides

All of these classes will help you to achieve good results. However, in this exercise for the retraction of the sides and the waist does not end there. The list can still continue for a long time. And if the above have been described largely those classes that need to perform in the lying down position, it is further worth citing as an example of the types of training that can be performed from the other provisions.

If you want to get rid of the fat folds at the waist and hips, you just need to start executing the slopes in different directions. This should be done 20 times. You can also do squats. During their performance can not be separated from the floor of the foot. In addition, it is necessary to take joined hands locking manner on each thigh alternately. This is an excellent form of exercise for the lateral abdominal muscles.

You can always buy a dumbbell

If you need a more immediate effect in getting harmony, it is necessary to pick up weights. It's enough to buy a dumbbell weight that will reach one and a half kilograms. Hands with a load during exercise should be raised above the head. In the event that the slopes will be difficult to carry out, one of the hands can be omitted.

Effective exercises for the waist and sides

One of the most simple exercises with dumbbells is next. It is necessary to stand up straight, feet pressed to the floor. Feet should be slightly tighten the knees. Then you have to start to pull the hand with a weighting agent to the opposite leg. The exercise should be alternated. In this situation the burden placed on the obliques. It is, accordingly, a positive effect on getting rid of the sides.

sports equipment need to increase the load

Effective exercises for the waist and sides

All of these exercises can be performed without having to buy any equipment. However, if you already have a good experience in the sport, they will not be enough to you. To start getting the effect need to purchase dumbbells, hoops, fitball, etc... All this can complicate your lessons at home and thus bring greater impact.

We turn hula hoop

It is worth to buy hulahup. He is athletic, massage and simple. The choice of a particular model to be done on their own, guided by their own preferences. Thus, the inventory was purchased, it's time to start exercising. Fix the hoop with both hands, with the force of unwind and just stick it on the move. Help yourself in this press required muscles. It is necessary to ensure that movements were smooth and measured. No jerks should not be. You have to start to perform this type of training with 5 minutes on each side. Gradually, the lead time should be increased. It should be noted that if you are a beginner, the first time it is necessary to use a simple hoop. And just in time can be changed to sports, which is heavier. This type of sports training can serve as a simple warm-up exercises heavier. However, as an independent activity, it also can bring good effect.

To help in achieving the objectives can be aerobic

Also do not forget about aerobic exercise. For example, an excellent option for you can be a simple run. Complex exercise in nothing but benefit from it, you can get a lot. Just remember that if you want to achieve certain results through jogging, then you must give them at least 40 minutes. Get rid of the sides and buy a beautiful waist, you can use the bicycle. It is necessary every day walks. It will also bring great benefit and a great mood.

Conclusion

Effective exercises for the waist and sides

In this review we have tried to consider the basic ways in which you can get a great figure and to get rid of fat folds. It is only necessary to understand that the exercise should be regular. Otherwise, no effect from them will not. Also displayed an aversion to sports. Therefore it is necessary to wish you good luck in your endeavors!