Unaesthetic folds above the waistband of trousers reveal one of the most common body problems - fatty deposits in the waist and sides. In everyday life, physical activity practically does not fall on these parts of the body. Therefore, when drawing up a personal training program, it is imperative to include exercises for the oblique abdominal muscles.
Necessary
- - fitness mat;
- - ankle weights.
Instructions
Step 1
Stand up straight. Feet should be shoulder width apart. Lean to the right and raise your left hand above your head. Then repeat the movement in the other direction.
Step 2
In a standing position, spread your legs wide, fold your arms into the lock behind your head. Keep your back straight, lean forward slightly. Rotate the upper part of the body alternately to the left and to the right. Fix the extreme positions. Watch your back, do not lean back.
Step 3
Lie on your back. Bend your right leg at the knee and place it on the floor. And put the left one on top. With your left hand, reach towards the ceiling, palm up, and grab the back of your head with your right. Reach for your left knee, the shoulder blade should come off the mat. At the same time, press the buttocks with effort to the floor. Press down on your right hand with the back of your head to increase the tension in your abdominal muscles. Lower yourself slowly. Repeat the exercise on the other side.
Step 4
Bend your knees, rest your heels on the floor. Hands, palms up, lower along the body. Tighten your abdominal muscles. Stretch your arms up and lift the upper body. Then slowly return to the starting position.
Step 5
Roll over onto your side and lean on your elbow. Swing your legs up and down. In the maximum position, stop for a few seconds. Attach leg weights to your ankles to make this exercise more effective. Repeat the exercise on the other side.
Step 6
Get on your knees, rest on your hands and bend a little. Lift your right leg up as high as possible. Throw your head back. Do the exercise with your left leg.
Step 7
Sit on the floor with your legs crossed. With your right hand, rest on the floor, and with your left, rest on your knee. While inhaling, unfold the body to the side as far as possible. At the same time, keep your head straight, look in front of you. Lock the pose for 2-3 seconds. As you exhale, return to the starting position. Turn to the other side.
Step 8
Repeat each movement 8-10 times in 3 sets. Rest for about two minutes between sets. For quick results, train at least 3-4 times a week.
