In the process of losing weight, after some time of regular training, the body begins to acquire a certain shape and becomes fit.In this article we will tell and show what exercises you can remove the stomach and sides, including their name, the technique of execution and duration.And also reveal the secrets how to achieve results faster.
True, removing fat from the body in some areas is not so simple.The problem areas are especially noticeable when you put on your pants, since these folds strive to get out.It is not quite possible to draw a stomach yet.In order to get rid of them, you need to reduce the total amount of fat in the body.
Do not be upset, because in this article we will tell you everything that you need to know about how to remove extra folds from the tummy and sides.
How to cope with excess fat in the waist
Perhaps at this point you are already visiting the gym, trying to follow calories and try to be active every day.But while other places on your body come into shape gradually, it happens that even the most effective way to remove the stomach and sides with great difficulty allows you to achieve at least some results.
The reason for this is a number of physiological factors.Blood circulation, metabolic rate, hormonal background and consumption/combustion of calories - all this affects how quickly fat leaves from problem areas.
Insulin resistance is the main reason that many people have a lot of fat deposits on their sides and back.
Cortisol and insulin are the main hormones that contribute to the accumulation and retaining of fat cells in problem areas.
Studies have shown that in men, fat is most often accumulated on the stomach, and in women on hips and buttocks.
Cortisol is also known as a stress hormone in the body.When its level is high, a set of excess adipose tissue in problem areas occurs even faster.
Insulin is a hormone that allows sugar to penetrate the cells.After you ate something sweet, insulin begins to be produced.
It allows the sugar to penetrate the bloodstream, and from there into the cells of the body, supplying them with the energy necessary for the normal functioning of all metabolic processes in the human body.If there are a lot of sugars, then insulin resistance is produced, which complicates the ingress of glucose into the cells.
This energy, which was not used properly, is deposited in the form of fat wherever possible, and especially on the stomach, around the waist, lower back, hips and buttocks.
But do not lose hope, because we have picked up the best ways to put our body in order.
#1.Reset excess weight
As mentioned above, the problem with fat deposits on the sides and stomach is very stubborn.She holds onto the body, like a small child for her mother on the first day of the kindergarten.
You need to think in the long run.The percentage of fat in the body should be no more than 12% for men and 17% for women, if this percentage is higher, then it will be more difficult to cope with excess weight.
Do not worry about where the fat leaves first, until you reach the recommended interest, the main thing is that it leaves.
Try to increase the quantity and improve sleep quality if you want to lose weight in general.One study showed that those who slept only five hours per night had more fat deposits in the abdomen than those who slept eight hours.
#2.Calorie deficiency and proper nutrition
Let's be honest in front of ourselves.Do you manage to maintain calorie deficiency every day?How do you know?Do you follow this or just guess?
The number of calories consumed is the most important part to get rid of fat folds on the stomach and sides, because without a negative energy balance all accumulated fat in the body there is no reason to burn.
Subject to the diet, the accumulated triglyceride in fat cells is separated from free fatty acids, leaving them to move to those parts of the cell that will help to burn them to produce energy.
As a result, the number of fat cells is reduced, and you are losing weight.
Exclude sugar from your diet, which will reduce the visibility of fat folds on the stomach, sides and lower back.
It was also found that eating a large amount of fructose (corn syrup, for example) increases the volume of the abdomen as a whole.
Also stay away from sweet drinks (soda, for example), since they lead to an increase in fat deposits in the abdomen.This includes dietary soda, which contains zero calorie.
Make sure that the diet contains a sufficient amount of useful fats that help get rid of stubborn fat in problem areas.
The menu for every day should have a sufficient amount of fiber.One study showed that an increase in the consumption of soluble fiber by 10 g per day helps to get rid of almost 4% of visceral fat on the abdomen.
Add more protein to your diet to get rid of fat folds on the lower back.One study showed that a high protein diet helps to reduce the number of folds on the stomach.
And the last, but no less important: reduce the amount of alcohol consumed, since it is associated with the deposition of fat on the stomach.
#3.Add to the diet products that burn fat
Caffeine is an important nutrient in the fight against fat, because it contributes to the production of a group of hormones called catecholamines.These include adrenaline and norepinephrine.
These hormones are needed to stimulate the receptors in fat cells, increase the metabolic rate and increase the blood flow to adipose tissues.
Reception of additives with caffeine and other nutrients to combat fat gives an energy charge with calories deficiency, dulls a feeling of hunger and reduces appetite, while causing loss of fat through thermogenesis.
#4.Take care of cardio
Try to be more active in everyday life.One study showed that every 15 minutes of a sedentary lifestyle leads to an increase in the waist of the waist by 1.27 mm.
Try to improve and increase the quality and amount of sleep if you want to lose weight in general.One study showed that those who slept only five hours per night had more fat on their stomach than those who slept eight hours.Therefore, we sleep as it should be - we remove the stomach and sides with a minimum of effort.
Previously, it was often said that Cardio “makes thick” because it burns muscles, and not accumulated fatty acids.But this is not so.
If there is free time, then it is best to add a little cardio of moderate intensity to your training plan - a coward run, riding a bicycle, Frisby or dancing.
This will contribute to the burning of calories and get rid of folds.
And if there is not enough time, then it will be better to try interval cardio training, where periods of high intensity are replaced by recreation intervals or recovery.
Both of these methods affect the total number of calories spent per day, help cause physiological changes in fat cells, which helps to get rid of fat on the sides and abdomen.
Do not forget about strength training, but it is better to alternate exercises for losing weight and sides at home with familiar cardio training.
#5.Perform strength training
To clarify the situation - these exercises will not eliminate fat deposits if there is no calorie deficit.And they will not be a magic potion with which you will get a beautiful and flat tummy in a short time.
To begin with, select those physical exercises from the list that will appeal to your liking.Absolutely all exercises from the list below can be performed at home.In the breaks between training, you can ride a bicycle for a variety.
Give preference to high -intensity interval training.They give the maximum effect when it comes to dumping fat and increasing muscle mass.
A set of exercises from fat on the stomach
This is not a daily training program to burn more fat, it is better to engage in a day, alternating it with running, for losing weight for a shorter period.
For each exercise, select 30 seconds, try to perform them at first slowly, paying attention to the details.It is recommended to perform these exercises in front of the mirror so that it is possible to control the technique of performing certain movements.Do not forget to fix the intermediate and final results in the diary or take a photo.
1.
- Approaches: 3-4
- Repetition: 15-20
Find the crossbreaks for pull -ups and let the body hang freely in a straight line in the air.Bend your knees and lift them above the hips.
The emphasis should be placed on strengthening the abdominal muscles, and not just on the hip rise.
2. Pulling up
- Approaches: 2-3
- Repetition: 6-15
No matter how strange it sounds, but pulling up is aimed at the elaboration of the abdominal muscles, especially at the moment when you pull your body up.
3. Russian twist
- Approaches: 3-4
- Repetition: 10 on each direction
- Sit on the mat, bend your knees and lean back, straighten your chest, and shoulders back.
- Keep the dumbbell with both hands, perform a turn of the body to the left, and then to the right.
- Try to make your knees resistant throughout the movement.
- To complicate this exercise, lift your legs up from the floor.
4. Cellular
- Approaches: 3-4
- Repetition: 15 on each direction
Take a pose as for push -ups.Raise the left knee as high as possible to the chest, and then slightly turn it as if you are trying to touch them with the right shoulder.
Return to the starting position, and then repeat the same with the right foot.Perform all repetitions without rest.
5. Lumberjack
It can be done with a weight or any other weight, but you can try other exercises with weights, they are very effective in burning calories.If they are not, then try exercises with dumbbells for weight loss of the whole body.
- Start with a standing position, holding a dumbbell or a weight in the chest area.
- Then slowly turn the body in one direction, simultaneously squatting.
- Consider the dumbbell to the outer side of the ankle in the touch.
- Then stand up and turn the body in the other direction, raising your hands with dumbbell over your head.The movement should be like a lumberjack cut a tree.
6. Side bar on the elbows with pelvis lifting
- Take the position of the side bar on the elbows, put one leg on top of the other.
- Tear off the pelvis from the ground and keep the body right on the same line.
- It is necessary to strain the muscles of the press and buttocks and keep them like that throughout the movement.
- Slowly lower and raise the hips to the ground, holding your body straight.
7. Scalolas
- Take a pose for push -ups, hold the body directly.
- Bend your left leg at the knee and bring it to the right elbow.
- Return the knee back and immediately perform the same action with the right foot.
8. Lateral bar with abduction of the hand to the side
- Take the position of the side bar, the elbow should be under the shoulder, one leg over the second.
- Tear off the pelvis from the ground and straighten the body.
- Raise your hand up and lower it under the body to the back.
- Return to the starting position slowly.
9. Excessions "Spider-Man"
- Take a pose for push -ups.
- Start lowering the chest to the ground, and take your left leg to the side bent at the knee, and bring it to the elbow.
- Return to the starting position and repeat the movement with the other foot.
10. Plank with turns
- Take the pose of the bar on the elbows, the elbows on the same line with the shoulders, the body is straightened, the legs together.
- Slowly take the position of the side bar, while raising your hand up, allowing the legs to rotate with the body.
- At the end point of movement, linger, then slowly return to the starting position and turn to the other side.
11. Mermaid
- You need to lie on your side and fold your legs together, the foot on the foot.
- Put your hand behind your head.
- Then raise the feet and torso at the same time, without tearing off the hand on which you lie from the ground.
- Tighten the muscles of the press before slowly sinking back to the ground.
12. Crab bridge with hands
- Take the pose of the bridge, leaning your arms and legs on the floor, and raise your hips from the ground.
- Raise your hips even higher, raise your right hand up and bring it to the left side.
- Let the body turn with your hand.
- Return to the starting position, do the same to the right side with your left hand.
13. Turning the body with an elastic band
- For this exercise, you will need an elastic gum, fixed approximately at chest level.
- Keep your hands extended in front of your chest, holding the gum handle.
- Then pull the elastic band, turning the body from the wall, tighten the muscles of the press, while the legs remain motionless.
- Return to the starting position, and then repeat on the other side.
14. Turning the body on fitball
- Put the top of the back on the fitball, bend your knees and put them on the floor.
- In your arms outstretched, you can hold a dumbbell or a ball.
- Then slowly start turning the arms extended upside down and the body from side to side.
- Tighten the muscles of the abdomen and buttocks when performing turns.
15. The bench press
- Fasten an elastic gum at the abdomen.
- Take the handle in your hands and hold them at the chest level, extending your arms forward.Legs shoulder width.
- Tighten the muscles of the press and buttocks and pull the elastic on yourself.The knees are slightly bent, the body is straight.
- Stretch your arms forward and repeat the movement.
16. Planck with touch of the hands of the foot
- Take a pose for push -ups, hands at the same level with your shoulders, legs together.
- Based on the left leg, take the right to the left and touch the feet with your left hand.
- Lying in this position for a second and put your foot and arm in place.
- Do the same with your left foot and right hand.
#6.Try circular high -intensity training
The best way to use strength training and exercises for burning fat on the stomach and sides is their structuring in circular training.
And there are several reasons:
- Increased combustion of calories and metabolic effect;
- Enhanced blood circulation, heartbeat and emission of catecholamines;
- Short and intense training increase the effectiveness of the time used;
- Tone and develop muscles when burning fat.
Here is a small but effective fat -burning training with a set of exercises from folds on the sides, lower back and abdomen.Just finish the first cycle without stopping for 10 minutes, relax for 2-3 minutes, and then go to the 2 and execute it in 10 minutes.
This is an exhausting, hard training style for 20 minutes, but in any case it will bring results.
Cycle #1
| Order | Exercises | Repetition |
| A1 | Pull -ups | 10 |
| A2 | Cup squats | 10 |
| A3 | Push -ups | 10 |
| A4 | Lugs | 10 |
Cycle #2
| Order | Exercises | Repetition |
| A1 | Twins Girey | 10 |
| A2 | The thrust of the horizontal block | 10 |
| A3 | Squats with a bar | 10 |
| A4 | Army bench press | 10 |
Conclusion
At first glance, it may seem that it is not so easy to get rid of the folds on the sides, in the lower abdomen and back.An effective training plan, knowledge of physiological processes of fat loss, proper nutrition is the key to achieving a beautiful, slender waist that can be proud of.
Do not forget that it will be possible to drive these folds only when the total percentage of fat in the body decreases.
Now that you know everything, it's time to act and get the desired results.