Is it difficult for you to enter the jeans you used several years ago?Do you feel that you are losing self -confidence due to fat deposits in the abdomen?Know you are not the only woman in the world with such a problem.Almost 50-60% of women around the world are not happy with their appearance and look for methods and means to reduce the volume of the waist.
If you want a beautiful press, dream of a perfectly flat stomach and a narrow waist, perform our exercises to lose weight and sides at home and prepare to make changes in your lifestyle.This combination will give an impressive effect in the shortest possible time 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 it is full of determination, then you will have to completely abandon your favorite cakes, hamburgers, pizzas and ice cream, instead, focus on green leafy vegetables, as well as products with a high fiber content.Only in this way you can reduce the volume of your waist.
The best ways to buy a thin figure is a combination of adequate nutrition and a complex of physical exercises.A balanced diet will help reduce calorie intake and create a deficit, and practice sports will help burn calories and give a tone to the muscles.We have prepared a complex that can be done at home at least every day, to soon see the result in the mirror.
The causes of fat at the waist
A small amount of fat deposits is the standard, since it serves to protect bones and internal organs.But an excess should be a serious anxiety issue.It can get rid of excess weight with training and low carbon diet.But first, we will deal with the reasons:
1. Poor metabolism
With age, metabolism slows down, and this leads to an active set of excess weight.Women are more predisposed to this than men.It is possible that some of their friends eat fried and sweet, but in most cases they have flat stomach, and 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 demonstrated that fat cells depend on their genes, or rather on their number.If your grandparents or parents are overweight, then you will have the same problem.There are 2 types of body structure: pear -shaped and apple -shaped.If your body has a pear shape, then the weight accumulates in the lower part of the body, for example, in the buttocks.If the body has the shape of an apple, then the fat accumulates in the abdomen.
3. Sitting lifestyle
If you lead a sedentary lifestyle and do not perform physical exercises, you pass most of the time on television or computer, it will inevitably win too much in the coming years.
4. Eat in excess
If you eat more than you should, be sure to gain weight.If eating in excess is combined with a sedentary lifestyle, then get the shortest possible time and can easily add weight.
5. Incorrect posture in a sitting position
If you do not follow the posture correction and always bend down, when you feel, be sure to accumulate fat deposits in the abdomen.You should always sit, keeping 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 cortisol level in the body, which leads to the appearance of additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women are accumulating fatty deposits in the abdominal area.
7. Weak muscles
If the abdominal muscles are flaccid, then it can easily accumulate excess in this area.
8. Hormonal changes
When the age of a woman approaches the average, the amount of fat in the body begins to increase in proportion to body weight.The risk of fat accumulation around 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 make a flat stomach in the home, since it consists not only of twisting the press, and also includes intense exercises that contribute to the rapid burning of fat not only in the stomach.But it must clearly understand that the effect will be stronger and more noticeable, the more efforts the problem of fat burning is more thorough.This means that, together with the classes, it will observe adequate nutrition and will not be taken to the extremes, for example, it will resort to low diets in heats that compare the hunger strike.
1. Twisting
There are no popular movements to twist the press.It is not the most effective, but it will help you strengthen the cortex muscles if you combine it with the right diet, and in a short time you will see the results.
- Lie on the carpet back.Fold the knees, the feet must be on the floor with the entire surface.
- Make your hands behind your head.
- Inhale deeply and arrances the upper body from the floor.Exhale when you get up.
- Inhale when you fall back into the initial position.Breathe when the body goes down to the floor.
- Make 10 repetitions and then repeat in 2-3 approaches.
2. Inverse Twisting
- Lie on the carpet back.Fold the knees, the feet must be on the floor with the entire surface.
- Lower the hands throughout the body.
- Lift your legs so that the hips are perpendicular to the floor.
- Raise the back of the back so that the knees move towards the chest.
- Inhale when putting your legs on the floor.Exhale when you arrange yourself from the back of the floor and bring your knees to the chest.
- Make 10 repetitions in 3 approaches.
3. Oblique Twisting
The movement is very similar to the ordinary twist, but here you will have to turn a shoulder towards the other.
- Lie on the carpet, take your hands by the head.
- Fold the knees so that the feet do not touch the floor.
- Lift the upper body as with ordinary torsion, turning the right shoulder to the left.The left side of the body must be on the floor.
- Repeat the movement for the other side.Turn the left to the shoulder to the right, without tearing the right side of the body of the floor.
- Make 10-12 repetitions.
4. Twisting with lifted legs
- Lie on the carpet back.Stretch your legs up and cross them.
- Make the same movements as when making ordinary turns.
- Inhale when the body goes down and cross your legs.Exhale when you get up.
- Make 10-15 repetitions in 3 followed approaches.
5. Side twisting
It is very similar to the lateral twist.The only difference is that here you should lift your right leg when you move your left shoulder to the right and vice versa.Make 10-12 repetitions for each side in 2 followed approaches.
6. Turn a bicycle
- Lie on the floor or carpet.Hold your hands on the left and right side of the head, respectively.
- Raise your legs and bend your knees.
- Throw the right knee to the chest.Raising your right knee, you should try to reach the left elbow.
- Shines the right leg and pulls the left knee to his chest.Lift the upper body and make sure the right elbow touch the left knee.
- Make 10-12 repetitions for both sides in 2 in a row.
7. Planck with shifts
Perform an exercise like bar with shifts.
This movement aims to work at the bottom of the back, hips and pressure.
- Take the position of the bar on the floor or carpet so that the knees and elbows are on the floor.
- The look is heading forward, and the neck and column are built in a line.
- Start the knees from the floor and place the feet on the socks.
- Keep this position for about 30 seconds.Be sure to breathe normally during class.
- Now alternately go to the side of the sidebar for each side of the body for 30 seconds.
Planck with a turn
- Lie on the floor on one side.
- Move the body weight to the elbow or the right arm and the right leg.Make sure the right hand is bent at right angles.
- Put the left leg to the right.Keep straight legs.Lift your hips.
- Keep this position for about 30 seconds.If you have experience in performing this movement, you can keep the position for 1-2 minutes.
- Repeat the exercise for the other side.
8. Lugs with shifts
If you are just beginning to work in the press, you must first try the lunges to turn the body.
- Take a step forward with the left foot and bend the knee.You will feel stretched at the bottom of the right thigh.
- Raise your arms forward to the floor.
- Take a great step forward with your left foot and sit down, as if sitting in an imaginary chair.The right leg must remain behind and put on the foot.
- Make sure the back is in the direct position.
- APART WITH ANOTHER FOOT.
- Make 15 repetitions.
9. Tilt to the sides
- Stop straight, legs together.Raise your arms over your head and bend.
- Tilt the torso to the left as much as possible to feel a stretch on the right side of the body.Keep this position for 15 seconds.
- Return to the initial position.
- Repeat the exercise for the right side of the body.Keep in position for 15 seconds.
- As soon as easy for you to maintain the situation for 15 seconds, you can increase this time to 30 seconds or more.
10. Exercise vacation
Excellent helps strengthen the muscles of the abdominal cavity and concentrates mainly on breathing.
- Stop on all fours, supporting the body on the knees and elbows.
- Breathe deep.The press must be relaxed.
- Exhale.Tighten in the exhalation and drawing process in the stomach.
- Keep this position for about 15-30 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 the palms down.Breathe deep.
- Exhale, and the gangster raises your knees so that they are near the chest.
- Keep this position for 5-10 seconds.Do not round your back and do not lean forward at the time your knees are in the chest.
- Lower the legs to the floor.Make 15 repetitions.
12. Walk
Walking is another good exercise for beginners.You must fulfill it if you want to get rid of fat in your stomach, burn fat deposits throughout your body.Walking fast 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 a good load to your heart and help increase metabolism.
13. Running for a coward
After dominating the fast walk, you can change to a cowardly race that will help to burn additional calories in the body.Running a coward will help you maintain a physical form, stay healthy and fight overweight.
14. Run
If you want to diversify the daily monotonous performance of the same training, you can try to run for 2-3 days a week.Running will make your heart beat faster, which will help burn more calories than walk or jog.
15. Cardiovascular training
For the burning of high quality fat and maintenance of muscle mass, it is necessary to learn to perform cardiovascular training correctly.Such charges help not only bring the physical form to normal, but also to strengthen health.
Cardio is one of the best ways to burn many calories, as well as getting rid of the excess at the waist.Realize them for 30 minutes a day at least 4-5 times a week, and can also reduce stress levels, increase the volume of the lungs, maintain the health of the heart and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to keep the whole body in the tone.Swimming will also improve the effect of cardiovascular training.You must choose the optimal training rhythm that would allow more calories to burn.In the initial stage, it is better to swim at least 1-2 times per week.
Delicious products to lose weight
If you think it is overweight, you must immediately reduce carbohydrate, 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 food replacement with a high carbohydrate content.
- Almond: Rich in vitamin E and contains a large number of fibers that give a feeling of satiety and reduce the feeling of hunger.
- Green leafy vegetables: rich in fiber and contains very few calories.They will help prevent water delay in the body.
- Avocado: It contains a large amount of fiber and mono -scholared fatty acids, 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% water consists of water and contains very few calories.The watermelon will help achieve the desired waist.
- Beans: It helps improve digestion and also strengthens muscles, reduces feeling of hunger and avoids eating in excess.
Together with the use of these products, it is very important to perform certain exercises that help eliminate excess fat on the sides.You must combine training and diet to burn fat more effectively.It is important to include them in their schedule, so it will always remain in the best way.
With a complex approach, which combines adequate nutrition and training, you will see the results in a few weeks.You can do these exercises at home yourself or under the guidance of a professional coach.If you have the willpower and the determination to make a lot of effort to get rid of fat in your stomach, then you can easily achieve it.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 fast carbohydrate foods and increase calories every day due to physical activity and a healthy lifestyle.For example, replace the elevator on a walk on the steps, instead of a Trolleybus or Metro, walk down the street.