Say no to your sides and belly!

Say no to your sides and belly!

Summer is over, the season of beaches, beautiful figures and bright swimsuits has passed. In the fall, some women always gain a little weight, the extra pounds are especially noticeable in the sides and abdomen.
The most effective means in the fight against fat is diet and a set of special exercises. The diet should consist of green and red vegetables. It is important that vegetables do not contain starch. Eat lean poultry and fish. Fruits should be consumed only before noon.
Strength training will help you remove fat from problem areas of the skin. You shouldn't practice without the desire. It's better to do as much as you can, and then increase the load a little the next day.

Exercises to perform while lying down

The first exercise is to lie on the floor on your back. Bend your legs at the knees and also place them on the floor. Place both arms along your body. Begin the exercise by bending your body so that your hand touches your heel. This is similar to regular bending, but lying down. The exercise is performed in such a way as to alternately touch the heels of your feet with your hands.

The second exercise - the position on the floor remains the same. Place your hands behind your head. Tightening your abs, rise so that your left elbow touches your right knee. Return to the starting position and repeat the movement for the other pair - right elbow - left knee. The exercise is performed slowly.

Third exercise – do not change your position on the floor. Tighten your abs while simultaneously rotating your body, trying to touch your right elbow to your left knee. Do not lift your feet off the floor. Return to the starting position lying down and repeat the exercise on the other side.

The fourth exercise is to lie on your right side with your knees bent. Legs should be together. Place your left hand on your left ear. Raise your upper body off the floor as high as possible. Make sure that the oblique muscles of the body are tense as much as possible. Repeat the exercise on the other side.

Fifth exercise – body position remains the same. Place your right hand in a way that is comfortable for you, and your left hand behind your head. Lift your upper body and left leg up, and then repeat on the other side.

Sixth exercise - lie down on a gymnastic bench, your legs should be up. Place your left hand to your left ear and your right hand to your right ear. Raise your upper body until your right elbow touches your left knee. Perform the exercise slowly and continue until your elbow and knee touch. Then return to the starting position and repeat the exercise on the other side of your body.

The next exercise is performed while sitting on the floor and holding a weight in your hands. Lean back a little and raise your legs. Rotate your upper body so that the load touches the floor on either side of you.

Now - a standing exercise. Take a light barbell. Place it on your shoulders and neck so that it is parallel to the floor. Then stand straight, place your feet shoulder-width apart and lean to the side. The exercise is done slowly. Return to the starting position and repeat on the other side.

If you have the opportunity to exercise on the horizontal bar, then do the following exercise. Hang from the horizontal bar. Raise your legs toward your chest, bending your knees and rotating your body. Do everything slowly and raise your knees as high as possible. It is necessary to rotate your body simultaneously with raising your knees.

Remember that you set the number of repetitions for yourself.