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For many women and men it is difficult to cleanside, doing exercises for these places is difficult, especially in the first weeks. Fitness instructors always warn that fat from the sides goes slowly, and in its place grow muscles, which are heavier by weight. Therefore, you must do the exercises, do not throw them and measure once or twice a week, not weight, but the volume in several places - under the chest, at the waist and hips.
Exercises for small problems
If on the sides there are only a few extra centimeters, you should perform simple exercises for 15-20 minutes every other day.
- Starting position - standing on the floor, feet on the widthshoulders. We hold our hands at the waist, strain the spine, and reach the ceiling with the crown. We hold the lower part of the body firmly with muscles so that it is immovable. Turn the upper part of the body to the right and left, as much as possible. We perform 15-20 turns, the tempo is average.
- Hands adhere to the lock behind the head, at the expense of "once" we sit down before
level, as if sitting on a chair, at the expense of "two"straighten the legs, at the expense of "three" lifts the right leg bent in the knee and try to touch the knee with the left elbow. It turns out a good twist. Then we do all the same with the other leg. We make 10 twists in each direction. Carrying out such movements, it is possible to effectively clean the stomach and sides. These exercises in a week or two will help reduce the sides by 1-2 cm.
- Sit down on the floor, legs stretched out, hands - in front of him. Moving the buttocks, we move forward with small "steps". At the same time, the lateral muscles of the hips, waist, chest, and also the femoral and humeral joints are active.
- We lay down on the floor, raise our legs and bend them into thelap. Hands by the head, we grow elbows to the sides. Raising the body, we reach the right elbow to the left knee, then vice versa. We perform 10 pair moves, we lay down, we relax. If you are no longer a beginner, you can make one more approach.
- We lay down on the floor, on the right side, put our head onThe right hand bent at the elbow. The left arm is on the belt. We make a U-turn and look at the ceiling, pulling heavily, maximally unfolding to the ceiling. Then we return to the starting position, repeat 10 times. We turn to the other side and repeat the exercise also 10 times.
Remember that doing exercises to removeside, it is necessary on average or slowly. Fast tempo does not give the maximum voltage. If you do everything right, then this gymnastics for a month will remove from 2 to 4 cm from the sides, strengthen the natural muscle corset, which will relieve the spine, will minimize the risk of osteochondrosis.
Exercises for people with excess volume of 5 cm and more
What exercises to remove the sides in this case? We offer the following gymnastics, which is very effectively combined with diets.
- We lay down on the floor, bend our knees, kneesshould be at a distance of 60-70 cm from the buttocks, between the heels - about 40 cm. Hands stretch along the trunk. Raise the body, strain the press. Right hand reach the right heel, return to the starting position. Then with the left hand we take out the left heel. Repeat 10-12 times, relax the press, lie down, relax. If there are forces, we make one more approach.
- We remain on the floor, hands behind the head, legs raise at 30 degrees and bend slightly at the knees. Right elbow reach out to the left knee,
while lifting the body and knee, directing themtowards each other. Then we return to the starting position and immediately begin the mirror movement with the other leg and hand. Do 5 pairs of movements, without lowering your legs and trunk on the floor, only then lie down and rest for 10 seconds. Follow the second approach.
- Do not get up off the floor, lie down straight, hands alongtorso. We press the press and lift the upper part of the body, also raise the legs bent at the knees 30 degrees. The hands are locked in the lock in front of him. The knees take the floor to the right, and the lock to the floor on the left. We return them to their former position and change places. Do not put your knees and hands on the floor, do 10 movements.
- Lay down on the right side, the right hand is stretched andcontinues the line of the trunk. The left hand is wound behind the head, the palm on the back of the head. Raise the torso with the strength of the muscles, raise slightly on the right hand. We also raise the combined legs upward, without breaking the straight line of the body, moving them towards the elbow. This difficult exercise can be repeated by calls in 5 times, rest for 10-15 seconds.
To quickly remove the sides, combine the exercises witha good massage and a diet. You can use a weighted hula-hoop, a rotating floor disk, various modern fitness machines are great. For those who want to create the maximum effect of the presence in the workout in the fitness room and quickly remove the sides, it is best to watch the attached video training.