Exercises to lose weight and belly

A classic example of a beautiful female figure covers the "guitar" silhouette - the chest and hips are flooded smoothly until a thin waist. Excessive power, sitting work, the lack of time to visit the gym is reflected in the skin. The female body collects fat, primarily on the stomach and the parties. Does not help destruction in nutrition. Experiments of beauty on this vain. The simple exercise complex will help to drive fat deposits and create a beautiful silhouette in a few months.

All physical exercises can be made at home to lose weight and lose sideways. The best effect is given to home training for 30-40 minutes three times a week. The following conditions and shells are important for classes:

• Light comfortable clothes;
• Carpet;
• Hula-Hup;
• Stick;
• Dumbbells;
• Phlebol;
• Pillow;
• The ball.

Examples of exercises in a permanent position:

1. Simple Squats. Reach your hands, sit down 15 times.
2. Star in shoulder blades. Lie in a rug, lift your feet, hips, a torso, so the body form a vertical line straight. Belt is supported by the palm, puts elbows to the ground. You should keep half a minute in this position.
3. "Mill". Place the legs, socks in 45 °. Touch the right socks by left hand, pull back and up. Repeat the same thing on the other side. 2 sets are required 15 times.
4. Twisted side by side with their hands. Paste your hands to the sides. Left Ali pull back on the back of the waist, right-left stretch. Return to the initial position and repeat in the opposite direction. The twins of the hands should be like blows. If you repeat 30 times, it effectively draws exercises.
5. The twist stops. Connect your hands behind the head. To defuse his left knee, bend to the left. Repeat the same amount after 15 trends.

Seating exercises

1. Painting with legs. Sitting and hands to prolong their hands behind you. Connect your feet and combine your feet, Write imaginary numbers with your foot tip: 0, 1, 2, 3 and so on.
2. Bend forward. Sit, spread the legs wide. Close the fingers behind the head. Turn with the left elbow with the right knot with the right elbow, right elbow - left, each 7 times.
3. Lift the legs. Sit on the carpet, stand vertically. Raise your legs in turn, holding them straight with a legged foot. Minimum - 5 repetitions with each leg.
4. Walking hip. Sitting on the floor and extend your hands forward. Steps and back, like steps (10 threads, 10 - 10). Keep your feet vertically.

False exercises

1. Simple twist. Lies, hug your fingers from the bottom of the head, bend your knees. Forward the elbows forward. Raise your head 20-30 cm from the ground. The lower back word does not tear. The number of repetitions is individual, you need to do it for the feeling of heat in the muscles. Caution: Do not take a lot of your head to avoid damage to cervical vertebres.
2. Complex twist. Repeat previous exercises but their feet raise a little bent legs.
3. Upgrade the body in turn. Starting position - according to 1-2 exercises. Bend forward to diagonally: left elbow left right, then left the right elbow. Do 15 times with each hand.
4. Reduce legs with a hereditary of the waist. Starting position - Ex. 1-3. Feet bent and closed half in knees. Zoom them up and tear from the waist. Forward the elbows forward. 3 sets of 15 repetitions required. Caution: To avoid a lot of spine to avoid a dangerous load.
5. "Scissors". Stop straight, put your hands on the side of the body. Lift the right legs to the maximum height of the floor. Close the legs 5 times and spread. Down your feet. Repeat 3 - 10 times.
6. To the twins. Sleep beside, to say elbow. Correct the waves 20 times with a flat foot. Repeat the exercise on another side. In addition to the side muscles of the press, the swings form a beautiful line of the hip and hip.
7. "Bike". Classic training to squeeze the belly and spi. Lying behind it, put your hands under the head and the bent legs "turn the pedals" in the air. If you do 5 minutes, exercise is effective.
8. "Plank". Position - looking at the floor. Bend your hands to the elbows. Rest on the floor with socks and forearms. Hold the position of half a minute. The body should be severely horizontal.

Workouts with shells

1. Rotation with a stick. Sit in a chair, groom your feet shoulder. Put a stick on the shoulders from behind. Take your hands on both ends of the stick. Turn elbows to the left and right. Exercise effective in 100 - 200 times, 3 approaches.
2. Twist in the fitness ball. Stretch your fingers under the bottom of the head and put your shoulders in a wider and place your shoulders. Forward the elbows forward. Roll up your head and lift your head up. Repeat each 20 times three times. There is a second version of this exercise. Lie on the floor, put your feet fitball, your hands - on the back of the head. And lift the shoulders from the ground by twisting.
3. Rotation of Hula Huup. During the rotation of the hoop, the circular movements of the waist pulled the side muscles quickly. You can start in 5 minutes. Exercise over time extends to half an hour. This is important - the hands should be widespread when moving the waist.
4. Squats from dumbbells. The weight of the dumbbells for athletes who started are from 1 to 3 kg of 3 kg. You can use sandbags or water containers to avoid real dumbbells. 10-15 Deep bowls are designed because the loads are related to the floor. You must breathe in full-strength tension for the press, in action, exhale - when making the legs.
5. Tors with dumbbells. Take dumbbells in both hands. Place your feet a little wider than shoulders. Reach the right hand vertically, reach the left foot. Repeat 15 times, then - the same number of tendencies on the right. Turn your face to the side of the handed hand.
6. Tors with dumbbells. Feet are placed in widespread. On the left hand side of the left hand, make your right foot with the right hand of dumbbells. Edit 15 times in each direction.
7. Lifting pads. Lie on the floor, hands - hold a pillow between the foot on the sides. Lift the pad as high as possible, do in circular motions until the heat inside the muscles feel.
8. The ball lifts the ball. Hold a small ball between the legs while lying on the side. Lift the legs with balls, keep them in the air within 10 seconds. Repeat 10 times the same amount on the other side.

9. Slipping with caps. Exercises require two ordinary lids from the boxes. Pull a pose as a push from the floor. Put it on the covers at the same time. With the sliding movement, pull the legs into the hands, to grow pelvis. Exercise only on a smooth floor (tree, linoleum, etc. ) is good. Repeat 10 times.
10. Slipping with his knees. The same position as in exercise in 9th has the same position and socks on caps. You need to slide your leg by tilting your knees until they approach their hands. Edit the floors by sliding the floors until the body holds the original position. 10 repetitions are required.

All exercises are very effective and helps to remove the stomach in 2 weeks. But inexperienced athletes should not start with long training. The truck gradually increases. Regular lessons will always protect harmony.