Exercise for slimming lyas and stomach. Aerobics, fitness, home exercises

The best exercise for slimming lyashek and abdomen is a maximally concentrated movement that requires complete control over the muscles being trained. Such exercises are few, because the hips and lower abdomen are not just typical women's problem areas. These are parts of the body where fat stores are stored with special intensity, in complete harmony with the characteristics of female physiology. You must have heard the phrase "you can not lose weight only around the abdomen or thighs"?

Indeed, with getting rid of extra pounds, the whole body loses weight, and not only the most plump areas. And, nevertheless, under the condition of regular physical exertions of a certain type, it is possible to significantly improve the muscles of the legs and the press, turning these areas of the body from problem zones into the dignity of appearance. From the extensive list below, you will certainly pick the optimal exercise.

Mahi feet standing

Your attention is offered a modified version of the Mahovs with his feet. This option will serve as an excellent warm-up before the training of the feet, as this simple movement activates not only the muscles of the inner surface of the thigh and the bark, but also the muscles responsible for maintaining the balance.

Stand on your left foot, placing your hands behind your head. Bend the right knee and wave your foot up and across the trunk, while maintaining maximum mobility of the foot. Still without touching the right foot of the floor, wave it to the right. Repeat the primary and reverse movement ten times for each leg.

Do not forget to stretch the muscles of the press to successfully maintain balance.

Side attacks with a stroke

Simple home aerobics for beginners often includes classic power elements - squats and lunges. If you are tired of doing ordinary exercises, try to diversify your training with side attacks with a stroke - they are aimed at a more powerful workout of the muscles of both the inner and outer surface of the thigh.

Take the starting position, standing up straight, bringing your feet together and placing your hands on your belt. Make a wide step to the left and sink into the usual lateral lunge, bending the left knee and trying to keep the buttocks as far back as possible. Lean on the left heel and lift the trunk. Without taking the starting position, wave your left foot across the trunk (try not to touch the floor at the same time). Again stand up straight and repeat the exercise. For slimming lyashek and stomach, you need to perform 15 repetitions on each side. Since this element involves balancing, simultaneously with the training of the leg muscles, the press will also be worked.

Modified sito in sumo style

This movement is widely used in preparation for performing ballet numbers. Perhaps you have noticed that all ballerinas have slim and attractive legs. To achieve the same forms you will be able to exercise the "squat in the style of sumo", which experienced coaches recommend to strengthen with the help of hands.

Stand up straight, bringing your feet together and turning your knees and socks outward at an angle of forty-five degrees. Make a wide step with your right foot to the side and lower your torso as low as possible, keeping your back straight. Buttocks should be at the lowest possible level. Hands reach the floor in front of you. As you return to standing, slowly approach the right foot to the left so that you feel the tension of the muscles, and when you touch the heels, pull your arms over your head. The modified exercise "squat in the style of sumo" is performed 20 times, alternately changing legs.

It is important to observe the right technique: your knees should be over your toes, and not go for them.

Deep attack with isometric reduction

A rare course of exercise for weight loss does without attacks. Your attention is offered a fairly light element with a complex name, but do not be afraid of sports terms: isometric reduction means static tension in a posture, at which the leg conditionally moves to the midline of the body. In practice, all this looks even easier.

Stand upright, legs together, hands at the seams. Take a wide step forward with your right foot and descend into a deep lunge. Put your palms on the floor from the inside of your right foot. Stretch your right knee to the outside of your right shoulder. Feel the muscle contraction and keep this tension for ten seconds. Then relax and push away from the floor with your right foot to return to the starting position. Repeat the motion on the left side. The optimal fitness program involves a minimum of three repetitions per leg.

It should be remembered that a good load on the hands, resting on the floor, provides the necessary resistance to the leg in the process of static tension.

Side lath with modification

As you know, there are several variants of the bar with the raising of hands or feet. Below is a version in which hands are effectively worked through, the entire lower half of the trunk and root.

Lie down on your right side and cap the upper half of your body about your elongated right arm, whose palm should firmly rest on the floor. Straighten your right leg and stretch your toe forward. Bend the left knee and place the left foot behind the right leg so that the hips remain to lie on top of each other, as with a classic side bar. Move the weight of your body to your left foot, so that the right toe just touches the floor lightly. Squeeze the hips together and lift the right leg up to the left knee. Hold this position for one second, then drop to the floor. This exercise for slimming lyas and stomach is done 15 times on each side.

Static exercise on the press

If, despite all the text and video instructions, you still do not fully understand how to make twists in such a way that the muscles of the press get a worthwhile load, try replacing the usual workouts with static tension. There are a lot of options, because only a single bar invented a great variety. But the execution of the bar implies the presence of some free space. What to do if this space is less than twice, and you just had a minute for a sports warm-up? Try an innovative exercise to lose weight lyashek and stomach, providing a load on the muscles of the press and does not require special equipment.

Lie down on the floor on your back and lift your legs, bending your knees at a right angle and relaxing your feet. Pull out your hands and place your hands accordingly on top of your hips. Take a deep breath and (on exhalation) strain the press, pressing back to the floor and simultaneously - hips in the palm of your hand and palms into the hips. The legs must always remain in the same position. Keep the voltage for one second, then relax. An ideal fitness program includes up to three sets of similar exercises, with each set consisting of ten repetitions without pauses.

If you want to know how to make twisting as efficiently as possible, follow the proposed element with the modification. On exhalation, lift your head and shoulder blades off the floor, not forgetting to press your hands and hips against each other with the force. On inhalation slowly lower your shoulders and shoulder blades back onto the floor.

Press with crossed legs

This uninteresting movement is borrowed from the classical Pilates. Thanks to a double muscle training, it allows you to achieve a beautiful waist in the shortest possible time.

Lie on the floor on your back, stretching your arms along the body. Pull out both legs, lifting them up to the ceiling and crossing (the right ankle should be above the left). With force, pull in your stomach, breathe in and lower your legs about forty-five degrees. On exhalation, go back to the starting position, and then rise even higher, as if trying to touch the feet of the line on which the wall joins the ceiling.

To keep the balance you need to force your hands on the floor. Keep the position for one second, then slowly return to the starting position, feeling how the tension passes through the spine to the hips. Repeat the proposed exercise for slimming lyas and belly ten times - this is one set. For a full training, you can perform up to three sets.

freedom of choice

You can follow the proposed program, or you can simply choose from it a couple of exercises that are interesting to you personally, and include them in your usual workout. The main thing is to observe the principle of regularity and firmly go to the intended goal.