Doing the twisting, the UPS and some of the movements from Pilates, you can strengthen not only the rectus abdominal and oblique, and transverse, and therefore significantly reduce the amount of problematic areas (to remove the stomach and hips).
Video exercises for weight loss of the abdomen and sides can be used as an independent small workout, or as part of your usual strength plan. If you do not engage until the power exercise, do this 10-minute press workout at the end of any aerobic activity, exercise on a stationary bike, for example.
In this video tutorial, to remove the belly and sides, you have to perform 9 exercises. Give each movement 45 seconds, with minimal pauses for rest. Experts believe that this is the most effective exercise for weight loss sides and abdomen.
A Set of exercises for the abdomen and sides:
Exercises to lose weight back and sides:
1. Vertical scissors
Lie on your back, press the lower back to the floor, pull the lower ribs to the pelvic bones, twisting in the thoracic region. Perform alternate lowering and lifting of the legs at a good pace. Do not put your feet on the floor and try to relax your neck. Such exercises for weight loss of the sides and abdomen require certain skills'.
2. Twisting for oblique muscles
In the supine position, place heels as close to buttocks. Straining the press, tear the body from the floor, stretch alternately with your right hand to the left thigh and your left hand to the right thigh. Pull the abdomen so that its front wall does not protrude.
3. Side "plank"
Lie on your right side, bend your knees, take the emphasis on the right bent arm. Raise and lower the hips so that the body moves in a plane perpendicular to the floor. Pull your belly in and don't swing back and forth. Repeat on the other side.
4. "Russian" twisting
Sit on the floor on the buttocks, feet parallel to each other friend, lean back so as to include in the work of the press. Pull the belly and curl left and right in a plane parallel to the floor. Do not protrude the front wall of the abdomen in the process of movement.
5. Straight twisting to the legs
From the lying position, stretch your legs at right angles to the ground, stretch your hands to the socks, reducing the press. Perform small, springy movements.
6. Swing your legs in the plank pose
Take the bar off support on dumbbells or hands (easy option). The palm is in any case strictly under the shoulders and neck to relax. Tighten the press, and perform alternating back-up swings, trying not to "twist" the pelvis. This is a very good exercise for slimming the abdomen and sides.
7. Reverse plank with leg lifts
Sitting on the floor, rest your palms on the level of the pelvis and tear off the buttocks from the floor. Alternately, raise and lower your legs without Curling into pelvis.
8. "Table" with a touch of the floor
Lie on your back, bring the shins parallel to the floor (pose "table" in Pilates), alternately touch the toes of the floor, straining the press.
Sit on the floor on the buttocks, tear off the knees bent legs from the floor, create a hand focus behind him. At the same time, stretch the chest to the knees and knees to the chest and pull your legs away from the body. Perform dynamically, pull in belly while moving.
Now pay attention to the video with exercises for slimming the abdomen and sides, located below.
This video complex for weight loss of the average load level. Train systematically, try to think about the abdominal muscles, and do not strain the neck when doing exercises for slimming the abdomen. To perform video exercises required get yourself a rug, in order not to injure your back. Exercise in comfortable clothing, in a well-ventilated area.
Fitness trainer Elena Selivanova – especially for http://www.AzbukaDiet.ru/