Many women are concerned about the problem of fatty deposits on the sides of the figure. To correct this aesthetic imperfection will help regular power load on the oblique abdominal muscles. Train at least 4 times a week, and then you will notice how the sides begin to take on a more perfect shape.
Instructions
Step 1
Stand straight with your palms on your waist, and spread your feet shoulder-width apart. As you exhale, rotate your upper body to the right, twisting at the waist. Extend your left arm in front of you. As you inhale, return to the upright position. The next time you exhale, turn to the left, while bringing your right hand forward. Make at least 10 twists in each direction.
Step 2
Extend your arms over your head, fingers interlocking. As you exhale, tilt your body exactly to the right. Hold this position for 5 seconds. As you inhale, rise to the starting position. As you exhale, tilt to the left. Repeat the exercise 10-15 times in each direction.
Step 3
Lie on your right side with your left palm on the back of your head, and your right palm on your left thigh. With an exhalation, lift your upper body off the floor. As you inhale, lower yourself back to the floor surface. Do the exercise 15–20 times. Roll over to your left side and repeat the approaches.
Step 4
Lie on your back, put your hands on the back of your head, bend your legs at the knees. With an exhalation, lift the body up, direct the right elbow and left knee towards each other. In this case, tear off the left foot from the floor. As you inhale, lower yourself to the floor. As you exhale, stretch your left elbow towards your right knee. Do 15 reps on each side.
Step 5
Lie on your right thigh with the forearm of the same name on the floor. While inhaling, lift your thigh off the floor and fix the position for 20-30 seconds. Exhale and lower yourself to the floor. Sit on your other thigh and repeat the plank.
Step 6
Lie on your back, put your palms on the back of your head, bend your legs at the knees. As you inhale, twist at the waist, place your right thigh on the floor, point your knees straight down. As you exhale, lift your legs off the floor. As you inhale, twist to the left. Repeat the exercise 20 times in each direction.
Step 7
Sit, bend your legs at the knees, put your hands behind your head, spread your elbows exactly to the sides. Lower the body slightly lower to the floor, approximately at an angle of 60 degrees. As you inhale, turn the body to the right. With an exhalation, turn to the center. Inhale, twist to the left. Make 20 turns in each direction.
