A small training for losing weight and sides will help to quickly put the figure in order at home - and today we will offer you a complex of the best exercises that are performed standing. Thanks to these simple exercises, you can achieve a flat abdomen and a chisly waist!
Recommendations for training
Standing exercises are a great option for playing sports in any place. You no longer need to have a special rug with you, as well as a large number of classes for classes. You can perform this simple and universal complex even at work when you can allocate 10-15 minutes of your time.
Exercises are universally suitable for all women, regardless of physical training and age - even for those who are over 50. It is only important to observe the right technique and make all movements clearly and accurately, without sharp jerks.
Rules for effective training from abdomen and sides:
- Be sure to warm up before doing (at least for several minutes);
- Do not make too long breaks between exercises - it will be enough 30 seconds to catch your breath;
- In each exercise, concentrate on the abdominal muscles - you should feel it, and not the muscles of the back or lower back;
- You can perform training without inventory and training with dumbbells in turn or combine exercises from both training;
- Spend classes at least 2-3 times a week.
Standing exercises - without inventory
Standing exercises are not inferior to classic exercises on the rug - they are great for weight loss in such problem areas as belly and sides. Moreover, such a training studies a larger number of muscles, positively affects posture and develops a sense of balance in the whole body. Such exercises also reduce the load on the lower back and the probability of injury.
- Exercise number 1- rotation of the body. We stand straight, we spread our legs along the width of the shoulder, place the hands on the belt. The upper part of the body is recorded as much as possible. Start leading a basin in a circle, standing still. Make 15 circles in each direction.
- Exercise number 2 - Twins with your feet. Stay in a standing position, place your feet shoulder width apart. Pulling up the stomach, start lifting your right leg, bringing it to the parallel with the floor. At the same time, stretch the left hand forward and try to touch it to the toe. Return to the starting position and repeat with the opposite leg and hand. Make 12 times each side.
- Exercise No. 3 - Mill.We put our legs slightly wider than the shoulders, we fix the hands at the waist. Now tilt the top of the body forward so that the fingertips are as close as possible to the floor. Direct one hand up, leave the second below. Change your hands in places, imitating the movement of the mill. Make 20 such movements.
- Exercise No. 4 - oblique twisting.The legs are spaced shoulder -width apart, we put our hands behind the head. Bend your left leg at the knee and tighten it to the right shoulder. The case is slightly unfolding to the side. Do the same with the opposite hand and foot. Make 12 times on both sides.
- Exercise No. 5 - inclinations.Again, place the legs again a little wider than the shoulders, put our hands on the belt. Lean to the right. The opposite arm is straightened up and also stretches to the right. You must feel the side of the side of the body. Return to the initial position and perform the same movement in the left side - with your right hand. Make movement 20 times.
- Exercise No. 6 - unilateral twisting. Take a convenient position standing, place your hands at the waist. We remove the knee of the right leg up and to the side (the sock is deployed out). We bend the right hand at the elbow and try to touch the knee with his elbow. Then do the exercise on the left side. The number of repetitions: 10 times on each side.
Standing exercises - with dumbbells
The stomach and sides are one of the most problematic zones for all women, and not only full and excess weight. Even the thin women in this zone accumulate subcutaneous fat in this zone. Therefore, if you want to make your training more effective and come to a quick result, you need to use the inventory. In the classic variation, exercises are performed with dumbbells, but instead of them you can also use water bottles.
Important! No need to immediately move on to exercises with the inventory, if you have not trained for a long time before. Let the muscles get used to the load and for a couple of weeks do exercises without dumbbells.
- Exercise number 1 - inclinations.Initial position: standing, legs in a stable position, hands with dumbbells are located along the body. Make a tilt in the right side and take the starting position. Now lean to the left side. Only the upper body moves (do not take the hips to the side! ). Do the exercise 15 times on both sides.
- Exercise No. 2 - Turning with weighting.Take a stable position, point your hands with dumbbells up and bend at the elbows. Turn the upper body to the right to the right, then to the left. The knees look in front, the hips are fixed. Make 12 turns each side.
- Exercise No. 3 - Twisting with a foot.We remain in a stable position standing. Tilt the torso to the right side, keeping your hand from the dumbbells straight. At the same time, take the right leg to the side - towards the hand. Straighten and repeat the movement on the other side. The number of repetitions: 6 times on both sides.
- Exercise No. 4 - a semicircle with dumbbells.Put your feet shoulder -width apart. Tilt the body a little first to the right side, bring it to the middle and go to the left side. Imagine as if drawing a semicircle - the right side, middle, left side. Return to the initial position and make movement 9 more times.
- Exercise number 5 - final jumps.You can finish training with a short cardio load without inventory. Perform jumping with your shoulder width width and raising your hands for 1-2 minutes. This will help to speed up the fat burning process.
The figure of your dreams is very close - you just need to get up and start doing! Moreover, to achieve the result, you will not have to exhaust yourself in the gym, because training is performed at home. Regularly performing exercises for losing weight and sides standing, you can note the result in a couple of weeks.