12 of the best exercises for the sides and the belly

Today the majority of women began to be found with the same problem, as the excess of fat deposits on the sides and other parts of the body. This is because in the world today, there is a great variety of products with a content of harmful additives, which not only disturb the metabolism, but also lead to obesity.

At your disposal a variety of exercises to help tighten the mouth and eliminate fat from the folds.

7 exercises for slimming hips and abdomen without sports equipment

We must understand that to get rid of the excess fat from the sides are needed not only for exercising, but and a special diet. It is necessary to leave sweet pastry, containing fast carbohydrates, and fats, fats from dairy products, sausages, as well as products that contain preservatives.

the change of the substances, drink water 1.5 to 2 liters a day.

Before you start a diet, check with your doctor!

Before the data of the exercises need a bit of exercise of 10 minutes. The training are from top to bottom. In particular, attention should be paid to the part of the body to train.

Exercise 1 – press on side of the muscles of the abdomen:

• Spread the mat on the floor and lie on it his side.
• A hand pull out in front of him — to her, she is going to continue.
• With the other hand beam behind the head so that the elbow looking up at the ceiling.
• Start lifting at the same time the trunk and the legs up, and then lower. When you lift the torso, then the breath, down – breath out.
• Discharge side of the muscles of the abdomen 10 times in 3 sets.

Exercise 2 – press in the rectus muscles of the abdomen:

• Lie on the floor with your back.
• Of the hand take it behind your head.
• The inspiring start to lift the trunk, during expiration – and-drop.
• To do this exercise must be rounded to the back, as if torsion of stomach.
• When you lift the body has to make a strong exhalation.
• You don't have to feel like work all the muscles abdominal.
• I have to press around 10 times in 3 sets.

Exercise 3 – Torsion in the ground:

• Lie on the floor with your back.
• Place the hands on the sides of the perpendicular of the body.
• The leg is bent at the legs and lift it up.
• Begin to lower the knees to one side, then the other.
• For more complex, you can put the ball between the knees or a book.
• Repeat this exercise 10 to 15 times for 3 sets.
• The torque was run before burning in the muscles.

Exercise 4 – The Mill:

• Starting position – feet shoulder-width apart, back straight.
• The exercise is performed with straight legs and hands.
• Tilt the body forward and wave first with one hand down and then the other.
• During the exercise, keep breathing
• Make a mill around of 20 times and a number of approaches.

Exercise 5 – Bodyflex:

• Sit on the floor and bend below the knees. When you do this, the back should be straight.
• While inhaling, lift the left arm up and to the right, hold the position for a few seconds, and exhale – return to the original position. You should feel the pull mouth.
• Repeat this exercise with the other hand.
• Drag several times, alternating hands.

In addition to this exercise is that when You train not only mouth, but, and develop flexibility of the spine and legs.

Exercise 6 – Planck-Institute:

• Lower your elbows on the floor. Take a position such that the body is perpendicular to the floor.
• Back straight, legs flat, head on the same level with the spine.
• In such a situation, try to survive for around a minute.
• In the future, the time may increase
• Don't worry, the body shakes, since in this exercise involves all the muscle groups.
• When running, the belt does not lower the pelvis stay exactly until the end of time.

Exercise 7 – Side bar:

• Lie down on the floor to one side.
• Support one hand on the ground.
• With the other hand beam behind the head.
• To inspire to separate the pelvis from the floor and raise up to a maximum of one point and a little bit of pause.
• During expiration the pelvis down.
• Then the side plate 20 times, changing the side.

5 Exercises of the fat folds on the sides — meet with sports equipment

Exercise 1 – Rifts in the gym ball:

• Place the ball of gymnastics on the floor.
• Stand with your back against the gymnastic ball.
• The palm of the hand, get on the floor to the width of the shoulders, and the legs, put in the ball.
• The back, like the feet, must be direct.
• Slightly bend the knees and then the noise of the ball to one side, then on the other.
• Repeat rifts several times

Exercise 2 – effect of the Tilt with weights:

• Take the dumbbell with both hands with the weight of 2 kg and more.
• Starting position – feet shoulder-width apart, back straight.
• Start to blow into a hand dumbbell down, and bow again to the other side. Make inclinations several times.
• With time, the weight of the dumbbells can be changed.
• This exercise can be performed with a single hand: to incline the body towards the sides, the other hand is relegated behind the head.

Exercise 3 – Turns of the body with a stick or a denomination equivalent:

• Take in their hands the stick or the vulture. If you exercise at home, and you do not have all kinds of sporting accessories, then you can use the mop.
• Sit on a stool or bench. Keep the back straight.
• Make a stick by the back.
• Begin to rotate the body to one side, up to a maximum of one point, then in the other.
• Repeat this exercise several times.

Exercise 4 – Rotation of the ring

• The heavier is the device that best clean the mouth.
• For this exercise, take the ring. A good alternative to the shelter is hala — hoop.
• Turn the ring of 10 minutes. In the future, the time may increase.
• In the torsion of the coat or the hula-Hoop may appear bruising on the sides — therefore, before proceeding to put the clothes too tight, in which it will be convenient for the rotation.

Exercise 5 – turn the trunk to the disk

• Standing in the drive next to the Swedish wall or a chair to not fall.
• Keep the back straight, the hands, grasp the chair or Swedish of the wall.
• Begin to rotate the body to the right and to the left, on average, rhythm. With the feet must go in one direction and the body in the other.
• When the curves must feel as they work the sides of the abdominal muscles.

Remove the side of the fat is not so difficult, the most important thing – periodically conduct these (and many other) exercises, eat well and maintain an active lifestyle.

The thinning of the sides – and not only — that also contribute to the race, stretching exercises and swimming practice.