Exercises for the sides.

The dream of every woman is to have a thin "aspen"waist. But a rare representative of the fair sex can boast of ideal forms, quite often an attractive figure spoils excess fat on the sides. To get rid of it, you need to make a lot of effort. If you still intend to improve your figure, first of all, select special exercises for the sides, which can best help to cope with this problem. However, do not get carried away with physical exertion, as exercises without a measure can significantly increase your waist and pump up muscles.

If you are looking for the answer to the question: "How to remove fat from the sides?", Exercises for slim waistline will help you get old forms. And for this it is not necessary to go to the gym, you can study at home, allocating for these purposes a little time in your daily routine.

Effective exercises for the sides.

Any physical activity is usually started with an easy warm-up, it will warm up the muscles, preparing them for the loads. Repeat each exercise 5 times.

• Slopes. While doing this exercise, make sure that your back is always flat. First fingers should touch the left foot, then the floor, and then the right foot.
• Turn the hoop around the waist. You need to start the exercise with a few minutes, gradually increasing the execution time.
• Alternately protrude and retract the abdomen. This exercise is useful in that it improves the work of all organs.
• Exercises for the sides can be performed on the fitball. Sit on the ball, while trying to keep your back straight and lower your shoulders. Ride the fitball from side to side (right-left), keeping the body as level as possible. Exercise is correctly performed if during the session you feel how the oblique muscles located on the abdomen are straining.
• Right side, lie on the fitball and straighten your legs. Relying on the right foot, slowly raise the other leg and return it to its previous position. Repeat the movement of each foot six times.
• Standing on your lap, put the fitball on the right ofyourself and put your hand on it (right). Push forward the left leg bent at the knee, and hold the left arm, bent at the elbow, behind the head. Turn the body to the fitball and begin to make slopes. First to the left, while trying to keep the body in a vertical position, and then in the right. In total it is necessary to make 15 turns.
• Lying on the floor, bend your knees in the knees and putthem on the fitball. Make a few wiggles to the right and left. To achieve greater efficiency, complicate the exercise. Lay down on the floor, fix the ball between your knees and lift your feet (at a 90-degree angle). Lower your legs in different directions with the return to the starting position. You must repeat the exercise 15 times.
• Effective exercises for the sides withdumbbells. Taking dumbbells in your hands, gently lower them along the body and perform inclinations in different directions. Make sure that the time for the exercise of the arm remains in its original position (along the body).
• Standing straight, spread your legs to the width of your shoulders, and place your arms at the waist. In this position, make turns left and right.
• Lay down on the floor, put your hands behind your head, bend your knees and raise them slightly above the floor. Stretch the right hand (elbow) to the knee of the right leg, while tearing the body off the floor.
• Slopes are, perhaps, the most effectiveexercises for the sides. Lay down on the right side, take the right hand behind the head and spread the shoulders so that you can see the ceiling. Raise the body. It is necessary to make 15 ascents, lying on the right side and 15 ascents, lying on the left.
• Lay down on your right side, hold your right hand in front of you, and keep your left hand behind your head. Detach the legs and the body from the floor at the same time, trying to represent with your body a semicircle. Repeat 15 times.