A set of simple and effective exercises for a flat stomach.

The path to a perfect figure and appetizing shapes is often hampered by the problem of eliminating problem areas. As a general rule, these are the sides and lower abdomen, which sometimes nullify numerous efforts. This often happens because girls do not approach the topic of weight loss correctly. To restore harmony in the waist area and make the sides smaller, you should not only follow a diet or perform cosmetic procedures at home. It is also important to regularly perform a special set of exercises, the action of which is aimed at losing weight in the most problem areas. And they are the ones that we will describe in this article.

You don't need to burn out on strength training if you want to burn excess fat from your sides and waist. Now there are many effective exercises with which you can tighten problem areas without leaving home.

Basic tips for those looking to lose weight

The female body is a unique and quite complex mechanism. Throughout their lives, the fair sex experiences changes in their bodies. Monthly changes inside, factors influencing from outside, improper nutrition contribute to an increase in the parameters of the figure. By adjusting your lifestyle and adding weight loss exercises on the abdomen and sides, you can easily cope with the problem that has arisen and eliminate excess weight in the most problem areas of the body.

Contrary to popular belief that daily abdominal exercises will provide a girl with a slim waist and beautiful relief from the sides, you need to remember that there is no local fat burning - fat comes out not only from the abdomen and sides, but also other parts of the body uniformly.

Only an integrated approach and special exercises will bring you closer to the desired goal. As for the intense pumping of the press, it only helps to tighten the muscles. Unlike pumping the press, a set of exercises aimed at reducing the size of the abdomen and eliminating the creases on the sides allows you to improve your body at home by using specific muscle groups. Therefore, they are more effective than sit-ups or strenuous diets.

To get your body in order, you should try to eat right. To do this, you need to limit the use of harmful and high-calorie foods, alcohol, and exclude bad habits. So home workouts and sports will be more effective.

In addition, there are other recommendations that help to lose weight in problem areas:

• distribute the three usual meals a day into 5-6 meals a day;
• eat in small portions so that when you get up from the table, you have a slight feeling of hunger;
• drink 1 glass of clean water at room temperature for about half an hour before meals;
• If you are hungry at night, it is recommended to extinguish it with a glass of water or a small amount of low-fat kefir.

By following these tips and performing regular effective exercises to lose weight on the abdomen and sides at home, you will see the first results within the first month.

A set of exercises to show off beautiful sides and "wasp waist"

Tummy and side wrinkle exercises that can be easily done at home are pretty simple. To get rid of problem areas, you can use one of the training options, which consists of easy and simple tasks. Examples of these can be found below.

A set of exercises for a flat tummy

• Plank Exercise.This is the simplest but most effective exercise that will make your slightly flabby belly tighter and flatter. It is performed as follows: starting position - a pose for push-ups from the ground. The body must be parallel to the surface of the floor and both arms must be supported. Having taken the described position, you need to stay in it as long as possible, straining the abdominal muscles. For beginners, you can start with 30 seconds, increasing the time period to 3-5 minutes.
• Cycling exerciseis a proven method to strengthen your abs and lose weight. This exercise is classic, it is performed according to the standard scheme: starting position: lying on your back with your legs extended forward, movements are performed that mimic a simple bike ride. In this case, it is necessary to tighten the abdominal muscles.
• Exercise "Press with your legs and place them behind your head". As in the previous case, to perform this exercise you must take the starting position - lying on the floor on your back with your arms along your body and your legs extended along. Slowly, you should lift your legs straight and closed, gently bringing your feet behind your head.

• Exercise "Lifting the trunk"- performed according to the principle of pumping the press, but with the legs raised. To complete this exercise, you will need a chair, sofa, or fitball for support. Starting position: lying on the floor, put your feet on a support so that you get a 90 degree angle, cross your arms over your chest. You should perform torso lifts, rising as close to your knees as possible. Such exercises are recommended to be carried out until a burning sensation appears in the abdominal muscles. Beginners can start with 3 sets of 10 reps, gradually increasing the number.
• Exercise "Press with the legs with a load". Also a simple but effective exercise to lose weight in the lower abdomen. Starting position: lying on the floor with the arms extended along the body and a weight held between the legs at the level of the ankles. When performing such exercises at home to lose weight in the abdomen, you can use a small pillow, a small rubber ball as a load; it is necessary to lift the load with the legs straight so that an angle of 30-45 degrees is formed between them and the floor surface. It is worth staying in this position for 30-60 seconds. Then the legs can be lowered with the load. It is recommended to gradually increase the number of repetitions so that a slight burning sensation appears at the end of the workout.
• Twisting exercises: simple but very effective exercises to slim the abdomen and sides. It is done lying on the floor. Bending your legs at the knees, you need to lift your body with your hands behind your head to a small height from the floor. This body position is held for 1 to 12 minutes, then you can slowly lower to the starting position. By doing sit-ups, you can noticeably reduce the size of your belly and make it flatter without leaving the house.

Complex of exercises for raised sides

To make the lateral area much smaller, eliminate the folds formed in these problem areas and return the lateral muscles, the following complex can be performed at home.

Like the one above, it is quite simple and includes exercises like this for pretty sides:

• Spin the hula hoop daily for 10-20 minutes.This is a very powerful exercise for the abdomen and sides. Thanks to him, you can not only make the sides elastic and taut, but also reduce the size of the belly. It is enough to buy special sports equipment and regularly twist it around the waist.
• Exercise "Slopes". This action has been familiar to many since the days of kindergarten. From a young age, children are taught this exercise during warm-up, due to the large number of possible activities, this is still the most productive. It is enough to stand straight with your legs shoulder-width apart and slowly make curves to the left and to the right. Beginners can do 15 reps on each side. You should gradually increase the number of approaches.
• Exercises to remove fatty sweetness on the "Mill" sides. It is carried out according to the standard scheme: the starting position is standing on the floor with the legs shoulder-width apart. Next, you need to bend your torso forward and stretch your hands alternately towards the opposite toes. This gymnastics works not only to contract the lateral muscles and the press, but also to strengthen the back.
• Exercise "Balance legs". It is done standing up, allowing you to enjoy watching your favorite TV show during training. When approaching the table or substituting a chair with your back to you, you must stand on your side. Use your hand to support the edge of the table / chair back so your posture is level. Also, alternately with each leg, forward and backward oscillations are performed. It is advisable to lift your feet as high as possible and not bend your legs. It is recommended to do 3 sets of 15 swings for each leg.
• A very powerful exercise "The Little Mermaid". Starting position: lying on the floor on your side with your head resting on one arm bent at the elbow and the other hand resting on the floor near the abdomen. It is necessary to raise both legs straight as high as possible. Holding the legs, without bending the knees at the top for a few seconds, lower them slowly, after twenty seconds of rest, raise them again. Then you need to do 10 to 15 reps, then turn over on the other side and do the same on the other side.