Women's Magazine offers you an effective set of exercises that will help to accentuate the waist and to remove excess fat.
Exercises on the fitball
Movements
Muscle groups: In this exercise involved obliques, the muscles of the lower body and buttocks.
Technique: To perform this exercise, sit on a fitball. Keep your back straight. The shoulders are lowered and laid back. Feet stand on the floor.
Then start rolling the ball with the help of priests right and left. The housing must remain stationary. Make sure that you are not leaning neither forward nor back. When done correctly, you will feel like work obliques. Make 6 to 15 repetitions for each side.
Tilts to the side with OPORA on the knee
Muscle groups: Obliques
Technique: Kneel next to fitball so that it was right of you. The left foot is put forward and bend at the knee. Put your right hand on the ball and get left behind your head. As a result, your body should be tilted to the right, and hips stationary. Now start to perform tilt to the left, as if trying to translate the body in an upright position. Hips not moving. Make 6 to 15 repetitions for each side.
Lifting legs
Muscle groups: obliques and hips
Technique: Lie sideways to the right on the fitball. At this place the right hand on the floor, and the legs should be straight and you should rely on the external side of the right foot. Begin to lift your left leg up. Then return to the starting position. Make 6 to 15 repetitions for each side.
"Hours"
Muscle groups: obliques, hips, lower back
Technique: Lie down on the floor, bend your legs at the knees and put on the ball. Start fitball roll from side to side.
This exercise can be difficult. To do this, hold the ball between your legs, and bend your knees. Raise them so that they were at an angle of 90 degrees. Start lower legs to the right side, then return to starting position and lower them to the left. Make 6 to 15 repetitions.
Exercises with dumbbells
Tilts from side to side
Muscle groups: obliques
Technique: Stand with your feet at shoulder width. Lean to the right and left hand raised above his head. Then return to the starting position. And do the same to the left. Make 10 times in each direction.
This exercise can be difficult. To do this, take the dumbbell, hands lowered along the body, and bend from side to side. Hands to raise is not necessary.
Exercises for sides without burdening
Movement of the case from side to side
Muscle groups: obliques
Technique: Stand up straight, feet hip-width apart. Hands can be on the waist or raised to shoulder level (it depends on your training). Hips remain stationary. Roaming shoulders to the right, followed by pulling the casing. Then return to the starting position. Run 10 times for each side.
Bending lifting knee
Muscle groups: obliques, thighs and buttocks
Technique: Stand with your feet wide apart. Bend your knees and squat to chair, hands at the same time linked to the castle and are at the right hip. Straightening up, describe a semicircle hands through the left side so that they were above his head (it turns out that you describe in the hands of the semicircle). Leg raises to the level of the hips. Make 10-15 times for each leg.
"Bike"
Muscle groups: obliques and hips
Technique: Lie on the floor. Hands behind head, legs bent at the knees and raised. Drawn right elbow to your left knee and Vice versa. To do that from 20 to 30 times.
Lateral lifts
Muscle groups: obliques and hips
Technique:
- Lie on your right side and place your right hand behind your head. Expand shoulders so that you could see the ceiling. Start doing lifts. Make 15 times on each side.
- This exercise can be modified, and will be the second. Lie on right side. The right hand is in front of you, left behind her head. Simultaneously raise your legs and do the tilt body left to get some semblance of a horseshoe. Repeat 10 times on each side.
And the last option of the side slopes. Lie on right side. Support will serve as the right elbow. The left arm along the body. Raise the torso so as to obtain a straight line. You will have two points of support - elbow and the outside of the foot. Instead of the elbow can be based on the straight arm. It all depends on your level of training. Climb the so-7-10 times.
These are simple exercises to clear your sides. Despite its apparent simplicity, they work perfectly necessary muscle groups.
Don't forget a good warm up before you start doing exercises.
And this section is for fans of yoga. Yes, these exercises will also help you to get rid of the sides.
Yoga
The pose of the warrior
Stand up straight and widely spread legs. Turn the right foot 90 degrees from the body, and the left - 45 inside. Spread your arms out to the sides to shoulder level. Bend your right knee podu a 90 degree angle, so that it was above your ankle. Turn your head to the right. Stretch hand in hand. Take 10 deep breaths. Repeat for the left leg.
The Position Of The Triangle
Stand up straight and widely spread legs. Raise your hands to shoulder level, palms face down. Turn the right foot 90 degrees from the body, and the left - 45 inside. Now slowly lean to the right and tap your fingers or palm of the floor (it all depends on your training) for the right foot. And the left hand goes up. Try to maintain balance. Do not lean forward. If you are unsure that do everything right, then first make this exercise near a wall. If you are comfortable, then turn your head and look at the fingers of his left hand. Take 10 deep breaths. Then slowly stand up and repeat for the left leg.
The slopes
Sit on the floor. Legs crossed. Set aside the right hand, as far as possible to the side and lean. The thigh should touch the floor, however, the buttocks should not rise. Cannot be rolled over to the side. Left hand raised up. Tie rod housing. On the inhale, reach your left hand to the sky, exhale reduce the voltage. You must do 10 deep breaths. Then repeat the same for the left hand.
Turns housing
Sit on the floor. Legs crossed. Place your left hand on your right knee and right hand pull back and lean on the floor. You have to twist your body. Try as much as possible to expand your body. Don't forget to breathe. Take 10 deep breaths. Then repeat for the right hand.
These exercises are not only good in the struggle for a beautiful silhouette, but also very useful for the back and internal organs. Remember that all movements in yoga are made smoothly and slowly. Don't forget all the time to breathe.
Try these exercises, and choose the most suitable for you. I think that the results will make you happy. Go for it!
Source:
Women's Magazine
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