The development of the direct and the transverse abdominal muscles, the oblique muscles of the abdomen, large chest muscles, the broadest muscles and the extensors of the back. In addition, the involved muscles of the shoulder girdle and trapezius muscles. In conjunction with a proper diet and regular aerobic exercise removes excess fat deposits in problem areas and the form of pain in the stomach.
Exercise for weight loss belly and sides for women
In order to eliminate the "collapse" in the belly and sides, not just your intentions. Regular exercise, balanced diet and rest — the first step on the path to a slim figure. In this article we will share effective and comprehensive training of the abdominal muscles, advise you on the proper technique of execution of exercises for weight loss belly and 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 in one week you will notice the first results.
SET OF EXERCISES FOR WEIGHT LOSS BELLY AND SIDES
| Exercises | Kits | Reps/Time |
|---|---|---|
| Twisting on the ground | 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 ground
Exercise helps to work the upper part of the rectus abdominis muscle.
Technique:
- Lying on his back, tightly clutching his back in the lumbar region on the floor.
- Fold the arms across the chest or put it on your back, head upright fingers (you can also put your hands on your chest or pull in front of him).
- With his legs bent. Feet parallel and positioned about shoulder width apart.
- Exhaling, lift the body, trying to reach your nose to the knees. While the floor, picked up only the shoulders.
- Hold at the top for a moment. Then lower the body on the inhale.
Number of repetitions: 3 sets of 15-20 reps.
Tip: the Chin does not touch the torso. Your feet are not lifted off the ground. If you keep your hands behind the head, do not help your abdominal muscles (in press). Through the implementation of the abdominal muscles must be tense (it is not necessary to relax the 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 the hips are perpendicular to the plane of the floor. The hands are arranged in the lower back with palms down or hold on to the edge of the bench. Shin is parallel with the ground.
- Bloating, press on the exhale, pull the knees to your chest. Freezing in the extreme upper point. The pelvis is slightly raised above the ground or a bench.
- On the exhale, slowly lower the leg.
Number of repetitions: 2-3 sets of 15-20 repetitions.
Tip: after exercise the abdominal muscles remain tense. The complexity of the operation can be adjusted by bending the knees.
Set of exercises for weight loss laterally
Oblique/side crunches
The efficient work of the lateral abdominal muscles.
Technique exercises:
- Lie on your right side, bend your knees and rotate lower body to the left. Bring your right hand to the head. Put your left hand on your stomach.
- On the exhale, lift the body for the oblique muscles on the right side of the abdomen, trying to reach the right elbow to the right knee. While the muscles of the arms pressed on the back of the head.
- For the second lock of the torso on the top, then on the inhale slowly lower to the ground.
- After the required number of repetitions, perform the exercise for the left side of the abdomen.
Number of repetitions: 3 sets of 15-20 reps.
Tip: During exercise, make sure that it will be back down to the floor. For the best study of the oblique muscles at the end point run peak reduction, the stronger the pressure on the abdominal muscles.
Too much intense exercise oblique abdominal muscles lead to undesirable women expanding waist. To avoid this, train press 2-3 times a week and other dynamic exercises (twisting) with other (different type of exercise "plank").
Strap
The static position of the body, helps in the work of the abdominal muscles, including the oblique muscles of the abdomen. In addition, the loaded gluteal muscles, hamstrings, lower back and shoulder girdle.
Technique:
- Stand in the starting position for push-ups. The rest on the floor with her toes, placing a slightly wider than shoulder width.
- Then transfer the attention from your hands to the elbows. Lock body for 1-3 minutes (depending on training).
How much: 1 to 3 minutes.
Tip: after a workout the body must be smooth. Keep your neck straight (the chin should not touch chest), to prevent 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 the 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 education). Neck, back and legs, to stretch along a straight line. To ensure that the body does not go away.
- Hold the balance so that the distribution of the static load of the muscles of the shoulder girdle, press, back, and legs.
- Then change arms and do the exercise on 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, followed by rotation to the original position.
How many: 3 sets for each side, 1-4 minutes (depending on training).
Tips! At the time of implementation, avoid the sagging middle part of the body. The elbow of the support hand should be directly under the shoulder joint. For the control technique, do the exercise against a mirror.
Exercises for fast weight loss belly and sides of the home: recommendations
Options training, weight loss exercises boil down to two types: torsion and static loads. Effective to burn fat deposits is possible only at observance of technology and regular exercise combined with a proper diet.
If you want to quickly remove belly and flanks, we need weights?
For the creation of a beautiful silhouette, it is enough to perform body weight exercises. The use of weights increases muscle hypertrophy, which unwanted increase in the visual forms.
Contraindications for curl
Workout with the twisting is contraindicated for people with diseases of heart and vascular diseases, lung diseases, and upper respiratory tract, the kidneys.
This exercise increases the intra-abdominal pressure, therefore, it is impossible not to athletes with diseases of the gastrointestinal tract, the gallbladder and liver.
In some cases, exercise may be contraindicated for arthritis.
Who can't do bar
Despite the simplicity and lack of additional weights, strap has a high load on different muscle groups. Especially the abdominal muscles, legs and back.
Therefore, different types of straps, not athletes, who suffer from hypertension, and people with back injuries of the spine and pinch the sciatic nerve. In addition, the bar is contraindicated in people with diseased joints, or deterioration of chronic diseases, and pregnant women.