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Exercises for weight loss and stomach

The classic example of a beautiful female figure involves a "guitar" silhouette - a smooth bend from the chest and hips to a thin waist. Excessive power, sitting work, lack of time to visit the gym are shown in the skin. The female body accumulates fat, first of all, in the stomach and sides. Nutrition is not helpful. The experience of beauty is in vain about this. A simple training complex will help drive fat deposits and create beautiful silhouettes in a few months.

Slim figure

All physical exercises for weight loss and side can be done at home. The best effect is given by home training three times a week for 30-40 minutes. For classes, the following conditions and shells are important:

  • Comfortable lightweight clothing;
  • Carpet;
  • Hula-hup;
  • Sticks;
  • Dumbbells;
  • Fitball;
  • Pillows;
  • Ball.

Examples of training in standing position:

  1. Squats are easy. Stretch your hands, sit in 15 times.
  2. The star in the shoulder blade. Lying on the carpet, smoothly raising the feet, hips, trunk, until the body forms a vertical line. The waist is supported by the palm of the hand, resting the elbow on the floor. You need to survive this position for half a minute.
  3. "Mill". Generally putting the feet, socks - 45 ° to the side. Bend, touch the right socks with the left hand, withdraw and up. Repeat the same with the other hand. 2 sets are required 15 times.
  4. Twims to the side with his hands. Put your hands to the side. Take the left hand behind the waist, right - stretch to the left. Back to the initial position and repeat in the opposite direction. Hand twins should resemble surprises. Exercise effectively draws the side if you repeat it 30 times.
  5. Stand up. Mix your hands on the back of the head. Bend to the left, pull the left knee to the elbow. After 15 tendencies, repeat the same amount to the right.
Exercise stands

Sitting training

  1. Draw with your feet. Sit, hands to rest on the floor behind you. Mix your feet and, raise your feet, write imaginary numbers with foot tips: 0, 1, 2, 3 and so on, up to 9. Start enough, gradually leading to 3 repetitions with short rest.
  2. Leaning forward. Sit down, spread the feet wide. Connect your fingers to the back of the head. Bend with left elbow to right thigh, with right elbow - left, 7 times each.
  3. Increase your feet. Sit on the carpet, keep your back vertically. Raise the feet in turn, holding them straight, with the toes pulled. Minimum - 5 repetition with each foot.
  4. The back is walking. Sit on the floor, stretching your hands forward. Move to back and back, like steps (10 ropes, 10 - first). Keep your feet vertically.

The training of lying

  1. Easy to rotate. Lying, attach your finger under the back of the head, bend your knees. Direct the elbow forward. Raise your head 20-30 cm from the floor. The lower back does not tear the floor. The number of repetitions is individual, you need to do so with a hot sensation in the muscle. Caution: Don't pull your head with your hands too much so as not to damage the cervical vertebra.
  2. Turning complicated. Repeat the previous exercise, but raise the feet slightly bent.
  3. Increase the body by turn. Start a position for training 1-2. To lean forward diagonally: left elbow to right, then right elbow left. Do 15 times with each hand.
  4. Landing foot with waist wrest. Position starts - on ex. 1-3. Half feet are bent on the knees and closed. Raise them, tear the waist off the floor. Direct the elbow forward. 3 sets 15 repetitions are required. Caution: Do not bend the spine too much so as not to put a dangerous burden.
  5. "Scissors". Lying straight, put your hands on the side of the body. Raise the leg straight to the maximum height of the floor. Connect and spread the feet 5 times. Lower your feet. Repeat 3 - 10 times.
  6. Twins to the side. Lying next to, leaning on the elbows. Make a swing with a straight foot up to 20 times. Repeat the exercise on the other side. In addition to the newspaper side muscles, the cradle forms a beautiful hip and back line.
  7. "Bike". Classic training to tighten stomach and banners. Lying on your back, place your hands under the back of the head and bend the "rotate pedal" in the air. This exercise is effective if you do it for 5 minutes.
  8. "Planck". Position - facing the floor. Bend your hands on the elbows. To rest on the floor with socks and lower arms. Hold the position for half a minute. The body should be firmly horizontal.
Exercise for newspapers

Training with shells

  1. Rotate with a stick. Sit on the chair, place your shoulders. Put a stick on the shoulder from behind. Take your hands on both ends of wood. Turn the elbows left and right. This exercise is effective if you do it 100 - 200 times, in 3 approaches.
  2. Encourage fitness balls. Lying down with a lower back ball with your lower back ball, attach your finger under your head, place your shoulders wider and rest on the floor. Direct the elbow forward. Raise your head, round your back. Repeat three times, 20 times each. There is a second version of this exercise. Lying on the floor, place your feet on Fitball, hands - behind the head. Raise the shoulder from the floor, rotating the back.
  3. Rotation of hula huup. Round movement of the waist during the loop rotation quickly pulls the side muscles and drives fat. You can start from 5 minutes. Over time, this exercise is extended to half an hour. It is important - the hands when moving the waist must spread wide.
  4. Squats with dumbbells. The weight of dumbbells for beginner athletes is from 1 to 3 kg. Due to the real deficiency of the dumbbells, you can use a sandbag or water bottle. 10-15 squats are made, where the load is related to the floor. In order for the newspaper for full tension, you need to inhale the movement down, exhale - when straightening the feet.
  5. Tilt with dumbbells. Take dumbbells in both hands. Put your feet a little wider than the shoulders. Raise your right hand vertically, left - to the left. Repeat 15 times, then - the same number of tendencies to the right. Turn the face to the hand -raised side.
  6. Tilt with dumbbells. The feet are widely placed. Take the left hand with the neck, leaning to the right foot with the right hand from the dumbbells. Make 15 times in each direction.
  7. Lifting a pillow. Lying on the floor, hands - on the side, hold the pillow between the feet. Raise the pillow as high as possible from the floor, make a circular movement until the muscle is hot.
  8. Lifting legs with balls. Lying next to, hold a small ball between the feet. Raise your feet with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
    9. Lift
  9. Slides with a lid. This exercise requires two regular covers from the can. Take a pose for push -ups from the floor. At the same time, place on the lid. With sliding movements, pulling foot into hand, raising the pelvis. This exercise is only good on smooth floors (wood, linoleum, and more). Repeat 10 times.
  10. Slides with the knees. The same position as in Exercise 9, the socks are on the lid. You need to slide your feet, bend your knees until they approach their hands. Straighten, sliding the lid on the floor until the body takes its original position. 10 repetition is required.

All exercises are very effective, and help get rid of your stomach in 2 weeks. But inexperienced athletes cannot start with long training. The burden is gradually enhanced. Normal classes will always maintain harmony.