The belly and flanks – one of the most problematic areas in the female body, which often accumulate fat, to fight that pretty hard. We present to your attention a few tips on how to make the waist slim and also the most effective fitness exercise for weight loss belly and sides.
Exercises for the abs
There are a set of exercises to strengthen the abdominal muscles. If you do them correctly and regularly, the result will not keep itself waiting long – the abdomen becomes flat and beautiful, and the extra inches on the waist literally melts.
Very simple exercises for abdominal muscles are crunches. For their implementation need to take the situation lying down, press your lower back to the floor, legs slightly bent at the knees, and the hands clasp the head. You should then start moving at a rise of the upper part of the body towards the knees. To give the load on the lower abs, crunches need a little harder – my legs from the floor, keeping the knees bent.
Leg lifts also helps strengthen the muscles of the lower press. To do these exercises in several ways. The easiest is to lie on the floor, supporting the back and lower back to the floor, hands stretched along the body, and then begin to lift your extended legs up, doing it slowly and maintaining a one second pause at the top. No matter how difficult, it is important that during the descent my legs down, they don't "fall", and gently fell. In this moment you feel the tension of the muscles of the lower press, which will signal that the exercise is done correctly.
Another way to perform abdominal exercises leg lifts, it seems to occupy its original position, but this time stretch your hands wide apart and legs to lift, keeping them bent at the knees at a 90 degree angle. You should then start to lift the leg and pelvis, lifting it from the floor, back and head should be pressed and fixed. In the corner, knees bent must not be changed.
To affect the lateral abdominal muscles, will help oblique twists that are similar to the simple twisting with the rise of the upper back. When the exercise you will feel muscle tension on the sides.
"Bicycle" and "scissors" - two exercises to strengthen the abdominals, which include the active involvement of the feet. Starting position: lying down, slightly raising your head and shoulders. In the "bike" you should start moving the legs as if you pedal the bike, "the scissor - cross movement of the legs. During exercise you will feel tension of muscles of a stomach and pressure in the lumbar region.
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