performing twisting climbs and some movements of the Pilates system, you can not only strengthen the rectus muscle of the abdomen, but oblique, and lateral, and thus significantly reduce the amount of problem areas (remove the stomach and hips).
Video exercises for slimming the abdomen and sides can be used as a small independent exercise or as part of your normal power plan.If you do not do strength training while performing this 10-minute workout at the press at the end of any aerobic classes, exercise on a stationary bicycle, for example.
In this video tutorial to remove the stomach and hips, you have to perform 9 exercises.Take every move 45 seconds, with a minimal pauses for rest.Experts believe that this is the most effective exercises for slimming the sides and belly.
set of exercises for the abdomen and sides:
Exercises for losing weight back and sides:
1. Vertical shears
Lie on your back, press your lower back to the floor, pull the lower ribs to the pelvic bones, twistingin
2. Curl for the oblique muscles
In the supine position the heel put as close as possible to the buttocks.Straining press, lift your body off the floor, drag alternately right hand to the left hip and left hand to the right thigh.Retracts the stomach so that its front wall is not bulged.
3. Side "strap»
Lie on your right side, bend your knees, please focus on the right arm bent.Raise and lower the hips so that the body moved in a plane perpendicular to the floor.Pull the belly and not rock back and forth.Repeat on the other side.
4. «Russian" twist
Sit on the floor on the buttocks, feet parallel to each other, lean back so as to enable the work of the press.Pull the belly and twisting from side to side in a plane parallel to the floor.Not over-emphasize the abdominal wall in the process of movement.
5. Direct twisting the feet
from the supine position stretch your legs at a right angle to the ground, stretch your hands to toes, shortening the press.Follow the small, springy movement.
6. kicks in a posture strap
Take the bar with a support on the dumbbell or hand (light version).Palms in any case, strictly under shoulders and neck relaxed.Tighten the press, and follow the alternate kicks back-up, trying not to "twist" the pelvis.This is a very good exercise to lose weight stomach and sides.
7. Contact plate with lifting legs
Sitting on the floor, rest your palms on the level of the pelvis and lift your buttocks off the floor.Alternately raise and lower legs without twisting in the pelvis.
8. «table" with a touch of sex
Lie on your back, output lower leg parallel to the floor (position "desk" in Pilates), turn the toes touch the floor, straining the press.
Sit on the floor on the buttocks, lift your legs bent at the knees off the floor, hands, create stress behind.At the same time drag the chest to the knees and knees to the chest and removal of the legs from the body.Perform fast, draw the belly while driving.
Now look at the video exercises for slimming the abdomen and sides underneath.
This video slimming complex medium load level.Train regularly, try to think about the muscles of the abdomen, and do not strain your neck when performing exercises for slimming the abdomen.To perform an exercise mat be sure to get yourself not to injure your back.Engage in comfortable clothes, in a well-ventilated area.
Fitness trainer Elena Selivanov - especially for http://www.AzbukaDiet.ru/