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Exercises for the weight loss of pages and abdomen

The classic example of a beautiful female figure comes with the silhouette of the "guitar" - smooth bends from the chest and hips to a thin waist. Excessive strength, sitting work, and lack of time for the gym is reflected in the skin. First and foremost, the female body accumulates on the stomach and its side. The destruction of nutrition does not help. The experiences of beauties are in vain. The complex of simple exercises promotes the introduction of fat deposits and creating a beautiful silhouette within a few months.Slender figure

All physical exercises for weight loss and pages can be done at home. The best effect is given to home workout three times a week for 30-40 minutes. For classes, the following conditions and shells are important:

  • Light comfortable clothes;
  • Carpet;
  • Hula-hup;
  • Stick;
  • Dumbbells;
  • Fitball;
  • Pillow;
  • Ball.

    Examples of exercises in constant position:

    1. Simple squat. Stretch your hands, sit deep 15 times.
    2. Star on the chips. Lie on a carpet, lift your legs, hips, trunk smoothly to make your body a flat vertical line. The waist is supported by palms, resting his elbow on the floor. You have to take half a minute in this situation.
    3. "Mill". He generally placed the legs, socks - 45 ° to the side. Bend and tap the right sock with your left hand, pull back and up. Repeat the same with the other hand. 2 sets are required 15 times.
    4. Twims to page with hand. Glue your hand to the side. Remove your left hand behind the waist, right - pull left. Return to the initial position and repeat in the opposite direction. The twins of the hands must be compared to shocks. Exercise will effectively pull the pages when repeated 30 times.
    5. Screwing standing. Combine your hand behind the back of the head. Bend left, pull the left knee towards the elbow. After 15 tiles, repeat the same amount to the right.Permanent exercises

      Sitting exercises

      1. Drawing with your feet. Sit with your hands to rest on the floor behind you. Combine your leg and, by raising your feet, write imaginary numbers with the tip of the feet: 0, 1, 2, 3 and so on, up to 9. Quite enough, gradually bring 3 repetitions with a short break.
      2. Decision in advance. Sitting, the legs spread. Connect your fingers on the back of the head. Fold the right elbow of the left elbow to the right thigh with the right elbow - left, each 7 times.
      3. Raising the legs. Sit down on the carpet, hold the back vertically. Raise your leg in succession, holding them straight, with your toe pulled. Minimum - 5 reps with each leg.
      4. Pedestrian butt. Sitting on the floor, stretch your hands forward. Move back and back to the bottom like steps (10 ropes, 10 before). Hold the leg vertically.

        Lying exercises

        1. Simple twist. Lie on your fingers under the back of the head, bend your knees. Direct the elbows forward. Raise your head 20-30 cm from the floor. The lower back does not break the floor. The number of repetitions is individual, this must do this to the heat of the muscles. Caution: Do not pull too much with your hands so as not to damage the cervix's vertebrae.
        2. Complicated twisting. Repeat the previous exercise but bowed slightly with the legs.
        3. Turn the body with a turn. Start position-1-2. According to exercises. To lean diagonally: the left elbow to the right, then the right elbow remains. Make both hands 15 times.
        4. Landing the legs by wrestling the waist. Beginner position - the ex. 1-3. The legs are half bend at the knee and closed. Raise them and break the waist from the floor. Direct the elbows forward. 3 sets of 15 repetitions are required. Caution: Do not bend too much to the spine in order not to give a dangerous load.
        5. "Scissors". Lie straight, put your hand on the side of the body. Raise the legs of straightened legs to the maximum height from the floor. Connect and share the legs five times. Lower your feet. Repeat 3 to ten times.
        6. Twins to the side. Lie on the side, lean on the elbow. Make a fluctuation with a straight leg 20 times. Repeat the exercise on another side. In addition to the side muscles of the press, the swings form a beautiful hip and bottom line.
        7. "Bicycle". Classic exercise to tighten the abdomen and span. Lying on your back, put your hand under the back of the head and the bent legs "rotate the pedals" into the air. The exercise is effective if you do it for 5 minutes.
        8. "Planck". Position - looking towards the floor. Bend your hands into the elbow. To rest on the floor with socks and forearms. Hold the position for half a minute. The body must be strictly horizontally.Practice for the press

          Exercises with shells

          1. Rotate with a stick. Sit on a chair, put your feet on your shoulders. Put a stick on your shoulder from behind. Take your hand to both ends of the stick. Rotate your elbow left and right. Practice is effective if you do 100-200 times in 3 approaches.
          2. Screw the fitness ball. Lie with the lower back ball with the lower back ball and get your fingers under the back of the head, put your wider shoulder and relax on the floor. Direct the elbows forward. Raise your head and round your back. Repeat three times, each 20 times. There is a second version of this practice. Lie on the floor, put your foot on the fitball, your hands - behind the head. Raise the shoulders from the floor, twisting your back.
          3. The rotation of the hula huup. The circular movement of the waist when rotating the hoop quickly tightens the side muscles and folds the fat. You can start from 5 minutes. Over time, the exercise is extended for half an hour. It is important - the hands should be widespread when moving the waist.
          4. Squatting with dumbbells. The weight of the dumbbells for beginner athletes is 1-3 kg. Due to the lack of real dumbbells, you can use sandbags or bottles of water. 10-15 deep squats in which the loads are connected to the floor. In order to eliminate the press with full force, it must breathe in, exhale - when straightening the legs.
          5. Nurses with dumbbells. Take dumbbells in both hands. Place your feet slightly wider than your shoulders. Raise your right hand vertically up, left - reach your left foot. Repeat 15 times and then - the same number of tendencies to the right. Rotate the face to the side of the raised hand.
          6. Nurses with dumbbells. The legs are widely located. Remove your left hand beside the neck with your right hand with your right hand from the dumbbells. Make 15 times in both directions.
          7. Lifting pillows. Lie on the floor, hands - side, hold a pillow between the leg. Raise the pillow to the highest possible level from the floor, place in circular motions until the muscles are felt.
          8. Raising the legs with the ball. Keep a small ball between the legs on the side. Raise your leg with the ball, keep them in the air for 10 seconds. Repeat ten times, the same amount on the other side.To lift the legs
          9. Slides with the lids. The exercise requires two usual coverings from the cans. Take a pose like the floor from the floor. At the same time, put up the covers. With a sliding movement, pulling the legs of the legs, he lifted the pelvis. The exercise is only good on the smooth floor (wood, linoleum, etc. ). Repeat ten times.
          10. Slides with knees. The same situation as in practice 9 is the socks on the lids. Slide your leg, bend your knees until they are close to their hands. Straighten and slide the lid on the floor until the body takes the original position. 10 repetitions are required.

            All exercises are very effective and helps to remove the stomach within 2 weeks. But inexperienced athletes cannot start with a long workout. The load gradually improves. Regular classes always maintain harmony.