The whole complex is designed to clean the sides of the exercises consists of stretching, physical training, and training on the fitball.

Elementary gymnastics

Stretching the side of the press helps to remove excess fat and narrow waist. Besides stretching plays the role of warm-up.

Lean on the left knee and left palm. The right leg straighten and set aside, and a straight right hand pull in the direction of the head. On inhale stretch both right leg and right arm, feeling the stretch side muscles.

Become straight, feet hip distance apart, hands behind his head. Reach the left elbow to the left, and the right thigh to the right. The body should resemble the shape of the letter S. Hold the pose for a few breaths.

Lying on his right side, prop head with hand, and feet apart so that they form an angle of 45-60 degrees. Raise your right leg to the left. Repeat 20 times for each side.

Complex with dumbbells

To quickly and effectively clean up Boca exercises should be armed with additional equipment. Take in each hand dumbbells weighing 1-3 kg. Slowly lean to the right while raising the left hand upright. Perform 10 times on each side.

Stay in the original position, hands down. Performing lateral tilt, simultaneously slide opposite arm with the dumbbell on the side. You can also put the dumbbell on the shoulder, and when tilt to pull the elbow to the top. During these exercises you should feel the tension of the oblique muscles of the press.

Lean one hand on a wall or table, take the dumbbell and put it on the shoulder. Raising the arm with the dumbbell up and simultaneously pull the straight leg back to 45 degrees. Try to feel the stretch in the waist.

Cheerful fitball

The fitball will do exercises for tightening the sides not only effective, but pleasant and enjoyable. Place the fitball on your right, stand up on left knee and put the ball elongated straight leg. The left hand should be put on the waist. Slowly lean to the right, tightly fixing the lower part of the body.

Lying sideways on the exercise ball, lean on the floor the same hand and the same leg put on the edge of the sole. Raise the other leg as high as possible.

Take a seat on your back, hands placed under the occiput, and the shins on the fitball. Slowly roll the ball from side to side without moving the upper part of the body.