Every woman dreams of a slim figure with a flat stomach and a wasp waist. Many try to reach his ideal, but soon get frustrated because of the fact that there is no effect. The abdomen and flanks is a really troubled place, these areas of fat will quickly, but very slowly comes down. Get rid of the hated deposits, you need to exercise regularly and eat right. This is important, because abdominal fat is not only aesthetically pleasing, but also dangerous to health. Think about what exercises you can do at home that help in weight loss and fight fat deposits in the abdomen and sides.
It is possible to remove fat from specific spots on the body
Dieters often ask, what exercise or exercises you can do at home to remove belly and flanks. However, they are not fat to go around the body more or less evenly, but not in a certain area. Twisting, massage, miracle creams or belts will not help to remove fat from a certain area. This can be done only with the help of liposuction, but if you eat right, the fat fast again. Local weight loss is the biggest misconception of modern people.
For example, when one performs twisting the press, not the fact that the fat will not go away in this part of the body. Fats are triglycerides, which decompose in the body to fatty acids and glycerol, so they enter the bloodstream, supplying energy. However, the blood moves throughout the body, causing it to rotate in one area does not work. Therefore, if you decide to lose weight stomach and sides, then cook, that fat will burn first in other areas, and then in the right place.
However, in addition, that the method of how to lose weight on belly sides a week at home or in the gym, does not exist, there is good news. Stimulation of certain muscles (especially in this case, press) to help tighten the abdomen. And thanks loads, can significantly improve the appearance of the body. On the other hand, as the results will be noticeable, on the other hand – to promote the overall weight loss of the body, which gradually came down of fat in the abdomen and sides.
It is possible to lose fat at home
To lose weight at home is quite possible, the most important thing is to be patient, make a plan of action and not deviate from it. The most important rule is to remember every losing weight is to reduce calorie intake. This can be done in two ways: eat less or eat right and exercise. According to many experts, the second option is more appropriate. Order weight loss different parts of the body depending on the characteristics of the organism: some fat is coming off evenly, the other first loses the upper part, and the third – base. Thus, if you want to tighten the abdomen and a narrow waist, then pick up a set of exercises properly do the diet, get regular. Although initially lost weight breast, do not be discouraged, keep practicing, soon the positive changes happening in your waist.
It is possible that any ways to remove the extra a short time
As already mentioned, the rapid weight loss you'll need to adjust the power. It is not a strict diet, and a balanced diet. Make the menu the right diet helps nutritionist. Dieters should avoid stress. If the person is in a bad mood, his body produces cortisol (stress hormone), which promotes the accumulation of fat cells in the waist. You should also give up alcohol and sweet carbonated beverages, which also increase the body fat. People who want to reduce the waist circumference, it is necessary to remember, that the result is 80% dependent on nutrition and 20% physical. If a person rarely plays sports, and then eat too much, so the effect is. The same diet does not work without regular training.
Thin waist can be obtained by performing exercises weight of his body. Avoid movements with weights, they help to build the muscles, cause the abdominal circumference growth visually. Train regularly, but with small breaks. To achieve the desired effect, it is necessary to alternate exercises for slimming the abdomen and back to the heart. This combination accelerates the burning of fat and strengthens the heart muscle. Lose weight and tighten the body, to remove the sagging stomach, exercise 2-3 times a week to accelerate results, train 4-5 times 7 days. One class, choose 4-5 exercises that you need to do round 3 sets of 25 to 30 times. To accelerate weight loss, you need to constantly change the exercises, the search for new options.
Complexes to remove subcutaneous fat
Weight loss and burn belly fat use a variety exercises:
- exercises with a hula-Hoop. During rotation increases muscle tone, accelerates blood circulation, metabolism, as a result, fats are burned faster. In addition, a hula-Hoop to remove cellulite by working in the field. There are dynamic exercises with a Hoop;
- twisting the press is effective if a person consumes healthy food. By the way, the waist circumference would increase due to the growth of muscle and fat remained unchanged. To achieve the desired effect, lift the body by 45° from the surface not above. Make UP because of the strain on the abdominal muscles, raise the body only when you breathe out. The practice of light burning, and then stop to avoid adding to the muscles of the abdominal circumference;
- program of exercises for the abdomen and waist. The difficulty level varies, it is recommended to start with simple movements, gradually moving to more serious;
- weight loss program with the amplifier. He train multiple muscle groups will allow you to tighten the abdomen, strengthen the muscles of the back, buttocks, legs, and the spine is not subjected to heavy loads.
There is lazy, it consists of simple exercises. Such movements accelerate the burning of fat, but this process is somewhat slower than the active class. Remember that it is not important what, but how often and intensively, it is necessary to do the exercises, you can quickly remove the excess.
The most effective exercise to remove the excess
Exercises with hula hooping help to lose weight fast, including the waist. Better start with the usual spins. Exercises with hula-Hoop:
- Stand with your feet attach, hands on his head. Gently rotate the Hoop with a small amplitude. First right and then left 88 times. While exhaling, hold your breath for 2 seconds, strain the press.
- Stand up, spread your legs slightly, hands behind his head. Rotate the hula Hoop clockwise after a few turns slowly began to turn the Hoop. The number of repetitions – 10 times in different directions.
- Foot combined, stand on tiptoe, put your hands above your head. Twist the Hoop for 10 minutes. It is a heavy business, which will perform better when more simple.
- The feet squeeze hands on the back of the head. Spin the Hoop to the right, and then left for 5 minutes. Only move the pelvis.
Work out the muscles of the press and lose weight faster, perform rhythmic exercises. Weight loss program the stomach:
- Take a horizontal position, hands behind his head. Lift the body and at the same time, pull your knees to your chest (stomach needs to do). Then the left knee to pull the right elbow. Then repeat with the other leg.
- Turn on your left side, bend your legs, slightly tilt the torso to the right. Pull your hands to your feet, knees and shoulder must be raised. Soft services for a while. Then repeat on the right side.
- Take a horizontal position, bend your knees. As you exhale, lift the pelvis and abdomen. Fix for 30 seconds, and then landed.
- Lie on your back, pull your knees up to the torso, hands spread out to the sides. Lift the hips and move back slightly to the right so that the knees are compressed. Then repeat for the left side.
- Take a horizontal position, bend your legs. Then extend the knees to the right, and hand left. Repeat for the left side.
All the exercises recommended to perform 20 times.
Supplement workout sessions amplifier. Such movements work different groups of abdominal muscles and relieve the spine. Training program for the use of the amplifier:
- Lie down, feet firmly expander, grip the handle. Lift your legs at a 90° angle, and the handle of the exerciser to pull the abdominal wall. Lower the leg, but not completely, and at a distance of 5 cm from the floor.
- Sit down, pull the legs, hold the handle, slowly lean back so that his head touched the floor.
- When exhaling, lift the body, bend the legs, bring them to the handle of the simulator.
This is an effective set up together with the diet helps remove fat from the abdomen and flanks.
Easy and simple lazy
There is a special set of people who do not want to spend a lot of time in class and lose weight. Exercises, which you can gradually remove the excess, for the lazy:
- Stand with your back and feet flat. In turn, raise the legs so that knees are at waist level.
- Take a horizontal position, arms along the body, alternating pulling knees to the chest.
- Lie down, elevate the legs 20-30 cm and crossed like scissors.
- Take a horizontal position, hands behind head, lift legs, bend, lift the shoulders and shoulder blades. Start to pump forward and then back.
- Get up, knees bent, arms set forward at chest height. Turn slowly to the left and then right.
- During inhalation, tighten your stomach units, the lock catch 30 seconds, then exhale and relax.
The duration of each exercise – 15 to 30 seconds. Later the duration may be increased.
Other ways to promote fat burning
Exercise methods for weight loss belly and sides are different, but they should be rhythmic. Because fats are burned faster accelerating the work of the heart. In such cases, your body stores fat tissue. When you move quickly to accelerate fat burning. Fat-burning class to accelerate the heart rate and maintain it for a long time. Such exercises are running, swimming, classes cardio, jumping rope. You can choose any suitable method of weight loss or alternate them. To accelerate the weight loss in the abdominal area and the sides, you can use fat burners. This is particularly supplements that contain caffeine, synephrine, yohimbine, etc. take Them before training to accelerate the burning of fat. The most mild and effective fat burners for women is L-carnitine. Don't expect immediate results, be patient, exercise regularly and eat right. Choose the most appropriate set of exercises to remove excess fat, it is better to consult a specialist.
Key findings
Therefore, to lose weight only in the stomach or the pages will not work, because the body burn fat evenly throughout the body. In order to quickly get a slender, trim waist, rotate the hula-Hoop, do the exercises for the abdominal muscles, do cardio. And what best to combine a set of exercises, Jogging, Cycling, swimming, aerobics, etc. How often to do the exercises, do them at home or in the gym, you can decide for yourself, because the desired result (lose weight, tighten the press, to keep in shape). However, all efforts are useless if you don't reduce your calorie intake and not go to the proper balanced diet. You can speed up the process of weight loss, you can use special additives.