Is it hard for you to enter the jeans you wore several years ago?Do you feel you are losing self -confidence due to abdomen fat deposits?Know that you are not the only woman in the world with this problem.Almost 50-60% of women around the world are unhappy with their appearance and are looking for methods and means of reducing the volume of the waist.
If you want a beautiful press, you dream of a perfectly flat belly and a narrow waist, do our exercises to lose weight and sides at home and be prepared to make changes to your lifestyle.This combination will give an impressive effect as long as possible and will remain with you for a long time.
If you suffer from obesity, it will be difficult for you to get rid of fat in your stomach and make it flat.But if you are full of determination, you will have to completely abandon your favorite cupcakes, hamburgers, pizzas and ice cream instead focus on green leafy vegetables, as well as high fiber products.Only this way can you reduce the volume of your waist.
The best ways to buy a slender figure is a combination of proper nutrition and a complex exercise.A balanced diet will help reduce calorie intake and create a deficit, and play sports will help burn calories and shape your muscles.We have prepared a complex that can be performed at home at least every day to see the result in the mirror.
The causes of fat at the waist
A small amount of fat deposits is the norm as it serves to protect bones and internal organs.But an excess must be a subject for serious anxiety.You can get rid of overweight with low carbon training and diet.But first, let's deal with the reasons:
1. Bad Matabolism
With age, metabolism decreases, and this leads to an active set of overweight.Women are more predisposed to this than men.You may have been surprised that some of your friends eat fried and sweets, but in most cases they have a plain stomach and you always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism compared to yours.
2. Genetics
It is proven that the fat cells of the body depend on their genes, or rather their number.If your grandparents or parents are overweight, you will have the same problem.There are 2 types of body structure: in the form of a pear and the form of an apple.If your body is in the shape of pear, the weight accumulates at the bottom of the body, for example, in the buttocks.If the body is in the form of an apple, the fat accumulates in the abdomen.
3. Sitting lifestyle
If you carry a sedentary lifestyle and not perform exercise, spending most of your time on TV or computer, you will inevitably earn a lot in the coming years.
4. Eating too much
If you eat more than it should, gain weight.If you eat too much is combined with a sedentary lifestyle, you are in the shortest possible time and you can easily add the weight.
5. Incorrect posture in a seated position
If you do not follow the posture correction and always move away, when sitting down, make sure you accumulate fat deposits in the abdomen.You should always sit down by holding your back in a direct position.
6. Stress and disease
Stress is one of the main reasons for the accumulation of fat at the waist.Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters.Diseases such as breast cancer, sleep apnea, hypertension, cardiovascular disease and diabetes in women are accumulating fat deposits in the abdominal area.
7. Weak muscles
If the abdominal muscles are flabby, you can easily accumulate the excess in this area.
8. Hormonal changes
When a woman's age approaches the average, the amount of fat in the body begins to increase the proportion of body weight.The risk of fat accumulation at the waist increases during menopause.In women, hormones play an important role in regulating the fat level in the body.
The most effective exercises to lose weight and sides with photos
This is the best set of exercises that will help you do a smooth stomach at home, because it is not only for cheering in the press, but also includes intense exercises that contribute to the rapid fat burning not only in the stomach.But you need to clearly understand that the effect will be the strongest and more noticeable, the more efforts you do and the more comprehensive the issue of fat burning.This means that, along with classes, you will observe proper nutrition and will not be rushed to the extremes, for example, resort to low -calorie diets comparing the hunger attack.
1. Twisting
There are no popular movements of what to cheer in the press.It is not the most effective, but it will help you strengthen the peel muscles if you combine it with the right diet and soon you will see the results.
- Lie on the rug with your face up.Fold your knees, your feet should be on the floor with the entire surface.
- Make your hands behind your head.
- Inhale deeply and tear the upper body from the floor.Expire when you get up.
- Inhale when you return to the starting position.Breathe when lowering the body on the floor.
- Make 10 repetitions and repeat in 2-3 approaches.
2. Reverse twist
- Lie on the rug with your face up.Fold your knees, your feet should be on the floor with the entire surface.
- Lower your hands along the body.
- Lift your legs so that the hips are perpendicular to the floor.
- Raise the bottom of the back so that the knees move toward the chest.
- Get inspired when you put your legs on the floor.Exhale as you tear your back from the floor and bring your knees to your chest.
- Make 10 repetitions in 3 approaches.
3. Oblique torsion
The movement is very similar to ordinary twist, but here you will have to turn one shoulder toward the other.
- Lie on the carpet, take your hands by your head.
- Fold your knees so that your feet do not touch the floor.
- Raise the upper body as with common twisting, turning the right shoulder toward the left.The left side of the body must be on the floor.
- Repeat the movement to the other side.Turn left on the shoulder toward the right without tearing the right side of the floor.
- Do 10-12 repetitions.
4. Worning with legs raised
- Lie on the rug with your face up.Stretch your legs and cross them.
- Make the same movements as when performing common twists.
- Inhale when you lower your body and cross your legs.Expire when you get up.
- Make 10-15 repetitions in 3 straight approaches.
5.
It is very similar to lateral torsion.The only difference is that here you should raise your right leg when you move your left shoulder to the right and vice versa.Make 10-12 repetitions for each side in 2 straight approaches.
6. Working a bicycle
- Lie on the floor or rug.Hold your hands on the left and right side of the head, respectively.
- Raise your legs and fold them on your knees.
- Pull your right knee in the chest.Increasing your right knee, you should try to reach the left elbow.
- Shine your right leg and pull your left knee into your chest.Raise the upper body and make sure the right elbow touches the left knee.
- Make 10-12 repetitions for both sides in two straight approaches.
7. Planck with shifts
Do an exercise like a bar with turns.
This movement aims to work on the lower back, hips and presses.
- Take the position of the bar on the floor or rug so that the knees and elbows are on the floor.
- The look is directed to the front and the neck and the spine are built on a line.
- Trap your knees from the floor and put your feet on your socks.
- Hold this position for about 30 seconds.Be sure to breathe normally during class.
- Now, alternately, go to the sidebar position for each side of the body for 30 seconds.
Planck with a return
- Lie on the floor on the side.
- Move body weight to the elbow or the right arm and the right leg.Make sure the right hand is doubled at right angles.
- Place the left leg to the right.Keep your legs straight.Raise your hips.
- Hold this position for about 30 seconds.If you have experience in running this movement, you can keep your position for 1-2 minutes.
- Repeat the exercise to the other side.
8. Lugs with shifts
If you are just starting to work in the press, first try your lungs with turning your body.
- Take a step forward with your left foot and fold it in the knee.You will feel an excerpt on the back of the right thigh.
- Raise your arms forward parallel to the floor.
- Take a big step forward with your left foot and feel, as if you were sitting in an imaginary chair.The right leg must remain behind and be placed on the foot.
- Make sure the rear is in direct position.
- Buffed with another foot.
- Make 15 repetitions.
9. TILTS FOR SIDE
- Stay straight, legs together.Raise your arms over your head and bend them.
- Include the trunk as much as possible so that you feel an excerpt on the right side of the body.Hold this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise to the right side of the body.Hold in position for 15 seconds.
- Once easy for you to keep the situation for 15 seconds, you can increase this time to 30 seconds or more.
10. Exercise Vacuum
Excellent helps strengthen the muscles of the abdominal cavity and focus mainly on breathing.
- Stay on all fours, supporting the body on the knees and elbows.
- Take a deep breath.The press must be relaxed.
- Expire.Tighten into the expiration process and attract the stomach.
- Hold this position for about 15 to 30 seconds
- Make 15 repetitions in 2-3 approaches per day.
11. Raising your legs in the chair
- Sit in a chair, straighten your shoulders, straighten your back.
- Put your hands on the sides with your palms.Take a deep breath.
- Expire, and the gangster raises your knees so that they are close to your chest.
- Hold this position for 5-10 seconds.Do not twist your back and do not lean forward as your knees are in the chest.
- Lower your legs on the floor.Make 15 repetitions.
12. Walking
Walking is another good exercise for beginners.You must fulfill it if you want to get rid of the fat in the stomach, burn fat deposits throughout the body.The fast walk 30 minutes a day, at least 5 times a week, will allow you to observe gradual changes in your weight.This low intensity exercise will give your heart a good load and help increase metabolism.
13. Running through a coward
Once you have dominated the quick walk, you can change to a cowardly race that will help you easily burn extra calories in your body.Performing a coward will help you keep fit, stay healthy and fight with overweight.
14. Run
If you want to diversify the daily monotonous performance of the same training, try running 2-3 days a week.The race will make your heart beat faster, which will help burn more calories than walk or run.
15. Training for cardio
For high quality fat burning and maintenance of muscle mass, it is necessary to learn to perform cardio training correctly.Such loads help not only bring physical form to normal, but also strengthen health
Cardio is one of the best ways to burn many calories, and get rid of the excess at the waist.Run them for 30 minutes a day at least 4-5 times a week and you can also reduce stress levels, increase lung volume, maintain heart health and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to keep the whole body in tone.Swimming will also improve the effect of cardio training.You should choose the ideal training pace that would allow you to burn more calories.In the early stages, it is better to swim at least 1-2 times a week.
Delicious products for weight loss
If you think you are overweight, you need to immediately reduce carbohydrate consumption, fatty foods and start consuming fiber -rich foods.Below are the products that will best help lose weight.
- Apple: You can use them 3-4 times a day as a replacement for high carbohydrate foods.
- Almond: Vitamin E rich and contains a large number of fibers that give a sense of satiety and reduce the feeling of hunger.
- Green sheet vegetables: Fiber rich and contains very few calories.They will help prevent the water delay in the body.
- Avocado: Contains a large amount of saturated fatty acids of fiber and mono, which help divide fatty acids into energy and water.
- Cucumber: It has a high water content and a very small amount of calories.
- Watermelon: 80% The water consists of water and contains very few calories.Watermelon will help reach the desired waist.
- Beans: It helps improve digestion and also strengthens muscles, reduces the feeling of hunger and prevents too much.
Along with the use of these products, it is very important to perform certain exercises that will help get rid of excess fat on the sides.You should combine training and diet to further burn fat.It is important to include them in your schedule, so you will always remain in the best way.
With a complex approach, combining proper nutrition and training, you will see the results in a few weeks.You can perform these exercises at home or under the guidance of a professional coach.If you have willpower and determination to make a lot of effort to get rid of fat in your stomach, you can easily achieve this.Remember that there are no effortless results, and getting rid of extra pounds is no exception.To accelerate weight loss due to excess fat, try to avoid foods rich in fast carbohydrates and increase calorie consumption every day due to physical activity and a healthy lifestyle.For example, replace the elevator on a step in the steps instead of a trolleybus or subway, walk down the street.