It is difficult for you to get into the jeans that you wore several years ago?Do you feel that you are losing self-confidence due to fat deposits in the abdomen?Know that you are not the only woman in the world with such a 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 stomach and a narrow waist, perform our exercises for losing weight and sides at home and be prepared to make changes to 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, then it will be difficult for you to get rid of fat on your stomach and make it flat.But, if you are full of determination, then you will have to completely abandon your favorite cupcakes, 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 purchase a slender figure is a combination of proper nutrition and a complex of physical exercises.A balanced diet will help reduce calorie intake and create a deficit, and playing sports will help to burn calories and give a tone to the muscles.We have prepared a complex that can be performed at home at least every day, to soon see the result in the mirror.
The causes of fat in the waist
A small amount of fat deposits is the norm, as it serves to protect bones and internal organs.But an excess should be a subject for serious anxiety.You 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.You may have been surprised why some of your friends eat fried and sweet, but in most cases they have a flat 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 proved that fat cells in the body depend on your genes, or rather their number.If your grandparents or parents have overweight, then you will have the same problem.There are 2 types of body structure: in the form of a pear and in the shape of an apple.If your body is pear -shaped, then weight accumulates in the lower body, for example, on the buttocks.If the body is in the shape of an apple, then fat accumulates in the abdomen.
3. Sitting lifestyle
If you lead a sedentary lifestyle and do not perform physical exercises, spending most of the time at the TV or computer, then you will inevitably gain too much over the next few years.
4. Overeating
If you eat more than you should, then be sure to gain weight.If overeating is combined with a sedentary lifestyle, then you get in the shortest possible time, and you can easily add in weight.
5. Incorrect posture in a sitting position
If you do not follow the correctness of posture and always stoop, when you sit, then be sure that accumulate fat deposits in the abdomen.You should always sit, holding your back in a direct position.
6. Stress and illness
Stress is one of the main reasons for the accumulation of fat on 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, arterial hypertension, cardiovascular diseases and diabetes in women are accumulating fatty deposits in the abdominal area.
7. Weak muscles
If the abdominal muscles are flabby, then you can easily accumulate 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 in proportion to body weight.The risk of accumulation of fat around the waist increases during menopause.In women, hormones play an important role in regulating the level of fat in the body.
The most effective exercises for losing weight and sides with photos
This is the best set of exercises that will help to make a flat stomach at home, because it consists not only of twisting on the press, and it also includes intense exercises that contribute to the rapid burning of fat not only on the stomach.But you need to clearly understand that the effect will be the stronger and more noticeable, the more efforts you make and the more comprehensively approach 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 that compare the hunger strike.
1. Twisting
There are no popular movements than twisting on the press.It is not the most effective, but it will help you strengthen the muscles of the bark if you combine it with the right diet, and in a short time you will see the results.
- Lie on the rug face up.Bend your knees, the feet should be on the floor with the entire surface.
- Make your hands behind your head.
- Inhale deeply and tear off the upper body from the floor.Exhale when you rise.
- Inhale when you fall back into the starting position.Take a breath when lower the body to the floor.
- Make 10 repetitions, and then repeat in 2-3 approaches.
2. Reverse twisting
- Lie on the rug face up.Bend your knees, the feet should be on the floor with the entire surface.
- Lower your hands along the body.
- Raise your legs so that the hips are perpendicular to the floor.
- Raise the bottom of the back so that the knees move towards the chest.
- Inhale when put your legs on the floor.Exhale when you tear your back from the floor and bring your knees to your chest.
- Make 10 repetitions in 3 approaches.
3. Oblique twisting
The movement is very similar to ordinary twisting, but here you will have to turn one shoulder towards the other.
- Lie on the rug, get your hands by the head.
- Bend your knees so that the feet do not touch the floor.
- Raise the upper body as with ordinary twisting, turning the right shoulder towards the left.The left side of the body should be on the floor.
- Repeat the movement for the other side.Turn the left into the shoulder towards the right, without tearing the right side of the body from the floor.
- Make 10-12 repetitions.
4. Twisting with lifted legs
- Lie on the rug face up.Stretch your legs up and cross them.
- Make the same movements as when performing ordinary twists.
- Inhale when you lower the body and cross your legs.Exhale when you rise.
- Make 10-15 repetitions in 3 approaches in a row.
5. Side twisting
It is very similar to side twisting.The only difference is that here you must 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 approaches in a row.
6. Twisting 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 bend them at your knees.
- Pull the right knee to the chest.Raising the right knee, you should try to reach their left elbow.
- Bright your right leg and pull your left knee to your chest.Raise the upper body and make sure that the right elbow touches the left knee.
- Make 10-12 repetitions for both sides in 2 approaches in a row.
7. Planck with turns
Perform an exercise as a bar with turns.
This movement is aimed at working on the lower part of the back, hips and press.
- Take the position of the bar on the floor or rug so that the knees and elbows are on the floor.
- The gaze is directed forward, and the neck and spine are built in one line.
- Tear off your knees from the floor and put the feet on the socks.
- Hold this position for about 30 seconds.Make sure you breathe normally during class.
- Now alternately go to the position of the side bar for each side of the body for 30 seconds.
Planck with a turn
- Lie on the floor on the side.
- Move body weight to the right elbow or arm and right leg.Make sure that the right hand is bent at right angles.
- Put the left leg on the right.Keep your legs straight.Raise your hips.
- Hold this position for about 30 seconds.If you have experience in performing this movement, then you can hold the position for 1-2 minutes.
- Repeat the exercise for the other side.
8. Lugs with turns
If you are just starting to work on the press, you must first try lunges with turning the body.
- Take a step forward with your left foot and bend it at the knee.You will feel a stretch in the back of the right thigh.
- Raise your arms forward parallel to the floor.
- Take a big step forward with your left foot and sit down, as if you are sitting on an imaginary chair.The right leg should remain behind and be put on the toe.
- Make sure the back is in the direct position.
- Lunge with another foot.
- Make 15 repetitions.
9. Tilts to the sides
- Stand straight, legs together.Raise your arms over your head and fold them together.
- Tilt the torso to the left as much as possible so that you feel a stretch on the right side of the body.Hold this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise for the right side of the body.Hold in the position for 15 seconds.
- As soon as it becomes 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 to strengthen the muscles of the abdominal cavity and is concentrated mainly on breathing.
- Stand on all fours, supporting the body on the knees and elbows.
- Take a deep breath.The press should be relaxed.
- Exhale.Tighten into the process of exhalation and draw into yourself the stomach.
- Hold this position for about 15-30 seconds
- Make 15 repetitions in 2-3 approaches per day.
11. Lifting the legs on the chair
- Sit on a chair, straighten your shoulders, straighten your back.
- Put your hands on the sides with your palms down.Take a deep breath.
- Exhale, and the gangster lift your knees so that they are close to the chest.
- Hold this position for 5-10 seconds.Do not round your back and do not lean forward at the moment when your knees are at the chest.
- Lower your legs to 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 fat on your stomach, it burns fat deposits in the whole body.Fast walking 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 by a coward
After you have mastered quick walking, you can switch to a coward run that will help to easily burn extra calories in the body.Running a coward will help you maintain physical shape, remain 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 walking or jogging.
15. Cardio training
For high -quality fat burning and maintaining muscle mass, it is necessary to learn how 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 a lot of calories, as well as get rid of excess in the waist.Perform them for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase the volume of the lungs, maintain heart health and improve sleep.
16. Swimming
Swimming is a very good exercise that allows you to maintain the whole organism in tone.Swimming will also improve the effect of cardio training.You must choose the optimal pace of training that would allow more calories to burn.At the initial stage, it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you think that you have overweight, then you need to immediately reduce the consumption of carbohydrates, fatty foods and begin to consume foods rich in fibers.Below are the products that will best help to lose weight.
- Apples: You can use them 3-4 times a day as a replacement for foods 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 sheet vegetables: rich in fiber and contain very few calories.They will help prevent water delay in the body.
- Avocado: Contains a large amount of fiber and mono -saturated fatty acids, which help to split fatty acids into energy and water.
- Cucumber: 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 to achieve the desired waist.
- Beans: Helps in improving digestion, and also strengthens the muscles, reduces the feeling of hunger and prevents overeating.
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 must combine training and diet in order to more effectively burn fat.It is important to include them in your schedule, then you will always remain in the best shape.
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 yourself 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 on your stomach, then you can easily achieve this yourself.Remember that there are no results without effort, and getting rid of extra pounds is no exception.To accelerate weight loss due to excess fat, try to avoid foods rich in quick carbohydrates and increase calorie consumption 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 along the street.