EXERCISES FOR SLIMMING THE ABDOMEN, HIPS, BUTTOCKS

For many women, but men too, abdominal area is the biggest problem. It would be nice if there was a special tablet, which it would be possible to remove fat of the stomach-side. Unfortunately, these miracle drugs are not invented, so it all depends on the patience, willpower.

Remove the fat, the belly, the practice is the real challenge. It is necessary to conduct special complex to help for a short time, not only burn pounds, and tighten the muscular body.

Scientists have proved that the simplest exercises are the most effective, so the focus today is on the classical complexes.

exercise, body weight reduction

Exercise stomach and half

Winding the ball

Start training to use the light loads. This will help your muscles to the ready, warm the body. So, the ball, as shown in the picture, hands behind his head and a deep breath. Then on the exhale, raise your upper torso, trying to stretch the muscles of the upper press. If you're not at home, the ball, the winding can be done directly on the floor. Previously it was thought that the height, the trunk must be complete back to my place 90% of the foot. Now, however, abandoned the practice, especially of the Hollywood trainers, considering that these must be very traumatic for people with a sore back.

The total flow of the upper abdomen this exercise you should do 3 pieces 12-16 twists. The main sign that you are doing the right thing – a slight burning sensation in my stomach.

Bike

This practice deserves to be known as one of the most effective slimming the abdomen and back, and toning the entire body. What is the advantage? In addition to the upper abdomen, excited, in the lower part, which, as a rule, is very difficult to cure. This unique exercise will also help to create a beautiful bas-relief of the oblique muscles, tightens the hips, eliminating the surplus. To perform the "Bicycle" lie on your back, alternately pulling himself to one, then the other leg. Hand need to turn to the other knee. The good result, 3 db 12-16 times.

The knee

The study of the bottom press the button, and then given a beautiful relief to the stomach it is recommended to hire the coach's knee. Since the upper part of the body you need to lift the whole practice, it creates static electricity, it is also necessary that the sound of each abdominal muscles, without which you don't have a flat belly. To do this, lie on your back and raise your upper body, legs slightly lift up off the ground, and then alternately pull one knee towards your chest while the opposite leg.

Comply with the standard number of times.

The reverse movement

This is a great exercise for many may seem complicated due to weak muscles, lower part of the press. So to start this as many times as you. But in the future, this exercise should be the greater, if you want to remove fat of the stomach-side. So, lie down on the floor between the ankles of the ball, and then slowly begin to lower the leg, and then back. If you have a sore back, then put your hands under your buttocks, and then perform the reverse movement without the ball.

Ideally the 3 pieces of 12 times. If you feel that the muscles get stronger, without a break, to lift your leg 30 times.

Strap

Exercise "plank" will help you not only to participate in the work of the abdominal muscles side, but it also strengthens the buttocks, spine, shoulder muscles. This practice, turn on the floor, leaning on the toes and the elbows. The trunk should be perfectly smooth, tight. Stay in this position for 1 minute, after which take a break. Repeat this position 3 times. Complicated, but incredibly effective in the fight against the belly fat, side, strap alternately moving the knees to the chest. To burn excess fat, helps fast paced, which will run all the metabolic processes in the body, accelerating the heart rate. Cardio is an integral part of the exercises for those who want to burn fat anywhere on your body.

Elevating the legs

It is necessary to pay enough attention to the study of the lateral muscles, depends on a clear relief of the Bochkov. Very good, but it's not a difficult task for the abduction feet to the side. To do this, lie on the right side uperevshis elbows on the floor, and start lifting one leg up as high as possible. Repeat this movement 20 times, then move on to the other leg. In addition to this, the practice of good works, the fartájékba, low back muscles.

The increase in the whole body

At first glance this practice may seem easy, but it wasn't there. To be at least 10 times, you should be well pumped to the press, buttocks, thighs. If you are a beginner – try to raise the pool, the stands on two legs. When the spinal muscles and the buttocks muscles stronger, this will happen very soon, try to execute the reconstitution of the whole body on one leg. Don't let yourself lazy to do this exercise. Believe me, your suffering repaid a hundred percent.

Skipping rope

Jump rope – a simple way to reboot your metabolic process, condition of the body's stress. Start your exercise for weight loss belly side jumps, and soon you will see the results. It is important to understand that only the pumping muscles – you will not achieve the desired results. You need to enter the gym, cardio exercises. In addition to the rope you can run the treadmill or climb the stairs up and down several times.

To consolidate, accelerate the result of the weight loss belly, side, occasionally, and may have a number of homemade wraps. More about this you can read the article Wrap mustard (recipes).