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Exercises for weight loss from the pages and stomach

A classic example of a beautiful female figure includes the silhouette of the "guitar" - smooth bends from the chest and hips to a thin waist. Excessive power, seat work, lack of time to visit the gym, are reflected in the complexion. The female body initially collects fat on the stomach and sides. Destruction in nutrition does not help. The experiences of the beauties are in vain. The complex of simple exercises helps to advance fat deposits and create a beautiful silhouette in a few months.

A slim figure

All physical exercises for losing weight and losing weight and aside can be carried out at home. The best effect is given three times a week for 30-40 minutes by house training. The following conditions and bowls are important for classes:

  • Light comfortable clothing;
  • Carpet;
  • Hula hup;
  • Stock;
  • Dumbbell;
  • Fit ball;
  • Pillow;
  • Ball.

Examples of exercises in a standing position:

  1. Simple squats. Remove your hands, sit deeply 15 times.
  2. Stars on the shoulder blades. Lie on a carpet, lift your legs, hips and an upper body gently so that the body forms a flat vertical line. The waist is worn by palms and puts its elbows on the floor. You have to keep in this position for half a minute.
  3. "Mill". Legs, socks - 45 ° on the sides. Bend your right sock with your left hand, pull it back and up. Repeat the same with the other hand. 2 sentences are required 15 times.
  4. Twims to the side with his hands. Glue your hands on the sides. Take the left hand behind the waist, right - stretch to the left. Return to the initial position and repeat in the opposite direction. Twins of the hands should resemble shocks. Exercise effectively the pages when they repeat them 30 times.
  5. Siltering. Combine your hands behind the back of the head. Bend to the left and pull the left knee to the elbow. After 15 inclinations, repeat the same amount to the right.
Constant exercises

Sitting exercises

  1. Draw with your legs. Sitting, hands to lean his hands on the floor behind you. Combine your legs and write your feet, write imaginary numbers with your feet: 0, 1, 2, 3 and so on until 9. If you start, you gradually have 3 repetitions with short breaks.
  2. Tilt forward. Sit, spread the legs widely. Connect your fingers on the back of the head. Bend one after the other with your left elbow to the right thigh with your right elbow to the left 7 times.
  3. Fold the legs. Sit on the carpet, keep your back vertically. Lift your legs up and keep them straight with a pulled toe. Minimum - 5 repetitions with every foot.
  4. Hiking person. Sit on the floor and stretch your hands forward. Move the buttocks back and backwards, like steps (10 ropes before 10 -). Keep your legs vertically.

Exercises lie

  1. Simple twisting. Lie, close your fingers under the back of the head and bend your knees. Put the elbows forward. Lift your head 20-30 cm from the floor. The lower back does not tear the floor. The number of repetitions is individual, you have to do this to the feeling of warmth in the muscles. Attention: Do not pull your head too much with your hands so as not to damage the cervical vertebrae.
  2. Complicated twisting. Repeat the previous exercise, but raise slightly curved legs.
  3. Clise the body with a curve. Start position chord for exercises 1-2. To prevent diagonally: the left elbow to the right, then the right elbow is left. Make every hand 15 times.
  4. Legs land with a wrest of the waist. Starting position - on Ex. 1-3. The legs are half curved and closed on the knees. Lift it up and tear the waist off the ground. Put the elbows forward. 3 sentences of 15 repetitions are required. Attention: not too much to bend the spine so as not to give it a dangerous burden.
  5. "Scissors". Lay yourself, put your hands on the sides of the body. Lift the feet of the limited legs to the maximum possible height of the floor. Connect and distribute your feet 5 times. Sink your legs. Repeat 3 - 10 times.
  6. Twins to the side. Lay on the side, lean on the elbow. Turn up 20 times with a straight foot. Repeat the exercise on another side. In addition to the side muscles of the press, the swings form a beautiful line of hips and buttocks.
  7. "Bicycle". Classic exercise to tighten the abdomen and the range. Place on your back, put your hands under the back of the head and curved legs "Turn the pedals" into the air. The exercise is effective when you do it for 5 minutes.
  8. "Planck". Position - opposite the floor. Bend your hands in the elbows. Rest on the floor with socks and forearms. Keep the position for half a minute. The body should be strictly horizontal.
Exercise for the press

Exercises with mussels

  1. Rotation with a stick. Sit on a chair, put your feet shoulder apart. Put a stick on your shoulders from behind. Take your hands at both ends of the stick. Turn the elbows left and right. The exercise is effective if you do it 100 to 200 times in 3 approaches.
  2. Twist fitness ball. Place with a lower back ball with your lower backball, close your fingers under the back of the head, put your shoulders wider and rest on the floor. Put the elbows forward. Lift your head up and round off your back. Repeat three times 20 times. There is a second version of this exercise. Lay on the floor, put your feet on fit ball, hands - behind your head. Lift your shoulders from the ground and turn your back.
  3. The rotation of the Hula Huup. Circular movements of the waist quickly pull the side muscles while rotating the tire and drive with fat. You can start from 5 minutes. Over time, the exercise will be extended to half an hour. It is important - the hands when moving the waist must be widespread.
  4. Kniebugen with dumbbells. The weight of the dumbbells for beginner athletes is between 1 and 3 kg. Due to the lack of real dumbbells, you can use sandbags or water bottles. 10-15 deep squats are made in which the loads refer to the floor. In order for the press to strain in full force, you have to inhale down when moving when you smooth your legs.
  5. Tipping with dumbbells. Take dumbbells in both hands. Set your legs a little wider than your shoulders. Lift your right hand vertically to the left - reach your left foot. Then repeat 15 times - the same number of inclinations to the right. Turn your face to the side of the raised hand.
  6. Tipping with dumbbells. Feet are widely carried out. Take your left hand on your neck, lean your right hand off your dumbbells. Make 15 -in every direction.
  7. Lift pillows. Hold on the floor, hands - on the sides, hold a pillow between the foot. Lift the pillow as high as possible and do it in circular movements until the heat in the muscles can be felt.
  8. Lift the legs with the ball. Hold a small ball between your legs on the side. Lift your legs with the ball and keep them in the air for 10 seconds. Repeat the same amount on the other side.
    9. Lift the legs
  9. Slide with the lid. The exercise requires two normal doses. Take a pose like push -ups from the floor. At the same time, take up the cover leaves. With a sliding movement, pull your legs into your hands and raise the pelvis. The exercise is only good on the smooth soil (wood, linoleum, etc. ). Repeat 10 times.
  10. Slide with knees. The same position as in exercise 9 are socks on the lids. You have to slide your feet and bend your knees until you get close to your hands. Place the lid on the floor until the body takes the original position. 10 repetitions are required.

All exercises are very effective and help to remove the stomach in 2 weeks. But inexperienced athletes cannot be started with long training. The load is gradually improved. Regular classes are always maintained harmony.