Every woman dreams of a slim figure with flat stomach and wasp waist. Many attempts to reach his ideal, but soon become frustrated because of the fact that there is no effect. The abdomen and flanks is a very uneasy place, in these areas the fat comes quickly, but very slowly comes down. To get rid of the hated deposit, you need to exercise regularly and eat right. This is important, because abdominal fat is not only aesthetically pleasing, but also dangerous for your health. Evaluate what exercises you can do at home that will help with weight loss and to combat the fat in the abdomen and sides.
It is possible to remove fat from specific places on the body
Dieters often ask the question about what workout or exercises you can do at home to remove the belly and flanks. But they exist not as body fat go of the body more or less evenly, but not in that particular area. Twisting, massage, miracle creams, or the belts will not help to remove the fat in that area. This can only be done with the help of liposuction, but if you eat right, the fat fast will continue. Local weight loss is the biggest misconception of modern people.
For example, when one performs twisting the press, not the fact that fat will go away from this part of the body. Fat as triglycerides, which are broken down in the body into fatty acids and glycerin, so they enter the bloodstream, supplying energy. But the blood moves through the body, to get it to circulate in an area will not work. Therefore, if you decide to lose weight in the stomach and on the sides, so be prepared that it will burn fat first in other areas, and then in the right place.
However, in addition to that method how to lose weight on belly sides a week at home or at the gym, does not exist, there is good news. Stimulation of specific muscles (especially in this case, press) will help to tighten up the stomach. And thanks loads, can significantly improve the aesthetic appearance of the body. On the one hand, such results will be noticeable, on the other – will stimulate overall weight loss body, which will gradually come down fat from the stomach and on the sides.
Is it 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 to lose weight is to reduce calorie intake. This can be done in two ways: eating less or eating right and exercising. According to many experts, the second variant is more appropriate. For weight loss different parts of the body, depends on the characteristics of the organism: the little bit of fat comes out evenly, the other first loses the upper part, and the third – bottom. Thus, if you want to tighten up your stomach and narrow waist, then pick up a set of exercises to properly make a diet, get regular. Although initially lost weight breast, do not be discouraged, continue to practice, soon the positive changes will happen with your waist.
It is possible that some of ways to remove the excess for a short time
As already mentioned, for fast weight loss, you must adjust the power. It is not about a strict diet and balanced diet. To make the menu a proper diet will help the nutritionist. Dieters should avoid stress. If a person has a bad mood, the body produces cortisol (stress hormone), which contributes to the accumulation of fat cells on the waist. You should also give up alcohol and sweet carbonated beverages, which also increases the body's 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 who rarely plays sports, and when I overeat, so the effect will be. In the same way the diet will not work without regular exercise.
Thin waist can be achieved by performing the exercises using the weight of his body. Avoid motions with the weights, they will help to build up muscles, causing the abdominal circumference will increase visually. Exercise regularly, but with small breaks. In order to achieve the desired effect, it is necessary to alternate exercises for slimming the abdomen and back with cardio. This combination will accelerate the burning of fat and strengthen the heart muscle. To lose weight and tighten the body, to remove the sagging stomach, workout 2-3 times per week to expedite the result, work out 4-5 times a 7 days. For a class, pick 4-5 exercises that you need to perform swings in 3 sets of 25 to 30 times. To increase the speed of fat loss, you need to constantly change the exercises, to look for new options.
Complexes to remove subcutaneous fat
For weight loss and burn belly fat use a variety exercises:
- exercises with the hula Hoop. During the rotation increases muscle tone, accelerated blood flow, metabolism, as a result, fats are burned faster. In addition, the hula Hoop remove cellulite by working on the area. There are dynamic exercises with a Ring;
- twisting the press will be effective if a person consumes healthy food. Otherwise, the waist circumference would increase due to the increase of muscle and fat will be in place. In order to achieve the desired effect, lift the body by 45° from the surface not above. Make UPS because of the strain the abdominal muscles, lift your upper body only when you breathe out. To practice light burning, and click on stop in order to avoid increasing the muscles in the abdominal girth;
- program exercises for stomach and waist. The difficulty varies, it is recommended to start with simple movements, gradually moving to more severe;
- weight loss program with an expander. He trains several muscle groups allows you to tighten stomach, strengthens the muscles of the back, buttocks, legs, and the spine is not subjected to heavy loads.
There is a set for the lazy, it consists of simple exercises. Such movements accelerate the fat burning process, but this process is a bit slower than with the active class. Remember that it is important not what, but how often and intensely it is necessary to do exercises to quickly remove the excess.
The most effective workouts to remove excess
Exercises with hula hooping help to lose weight quickly, among other things, on the waist. Better to start with the usual spin. Exercises with hula Hoop:
- Stand with your feet connect to, hands on his head. Gently twist the Bail with a small amplitude. The first turn to the right and then to the left 88 times. While exhaling, hold your breath for 2 seconds, strain the press.
- Stand up, spread my legs slightly, hands behind his head. Rotate the hula Hoop clockwise for a few turns begins to slowly turn around the Ring. The number of repetitions – 10 times in different directions.
- The legs connect to, stand on tiptoe, put your hands over your head. Twist the Hoop in 10 minutes. There is a heavy movement, that works better for more simple.
- Feet squeeze hands on the back of the head. Spin the Hoop to the right and then to the left for 5 minutes. Only move the pelvis.
To train the muscles in the push to lose weight faster, perform rhythmic exercises. Weight loss program the stomach:
- Take a horizontal position, hands on the back of the head. Lift the body and at the same time, pull your knees toward your chest (stomach needs to draw). Then a left knee to pull the right elbow. Repeat for the other foot.
- Turn over on your left side, bend your legs, slightly bend your torso to the right. Drag the hands to the feet, with knees and shoulder must be raised. Softservices for a minute. Repeat on the right side.
- Take a horizontal position, bend your knees. When you exhale, lift the pelvis and tighten your stomach. Fix for 30 seconds, and then rise.
- Lie on your back, pull your knees up to the torso, arms spread to the sides. Lift the pelvis and move back a bit to the right so that the knees are compressed. Then repeat to the left side of the page.
- Take a horizontal position, bend your legs. Expand your knees to the right, and the left hand. Repeat to the left side of the page.
All the exercises recommended to perform 20 times.
To Supplement the training sessions with an expander. Such movements work for different groups of abdominal muscles and relieve the spine. The training program with the use of an expander:
- Lie down, feet firmly in the expander, grab the handle. Raise your legs at a 90° angle, and the handle of the exerciser to pull the abdominal cavity. Lower the legs, 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 his head touched the floor.
- While 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 will help to remove fat in the abdomen and flanks.
Easy and simple for the lazy
It is a special set for people who don't want to spend a lot of time to teaching and to lose weight. The exercises that you can gradually remove the excess, for the lazy:
- Stand with your back and your feet flat. In turn, elevate the legs so the knees are at waist level.
- Take a horizontal position, arms along the body, alternately pull your knees towards your chest.
- Lie down, elevate the legs 20-30 cm and the intersection as a pair of scissors.
- Take a horizontal position, hands behind head, lift legs, bend, lift the shoulders and shoulder blades. Begin to pump back and forth.
- Stand up, knees bent, arms set forward at chest level. Turn slowly to the left and then to the right.
- During inhalation, tighten your stomach devices, lock itself in 30 seconds, and then breathe out and relax.
The duration of each exercise – 15 to 30 seconds. Later, their duration can be increased.
Several ways to promote fat burning
Training methods for weight loss belly and sides are different, but they should be rhythmic. Because fat is burned faster with the accelerated work of the heart. For such cases, the body stores fat tissue. When you exercise at a fast pace accelerates the fat burning process. Fat burning classes accelerate the heartbeat and keep it for a long time. Such exercises include running, swimming, classes for cardio, jump rope. You can choose a suitable method for weight loss or alternate them. To increase the speed of weight loss in the abdominal area and sides, you can use fat burners. This is a special dietary supplement that contains caffeine, synephrine, yohimbine, etc. take Them before your workout to speed up fat burning. The most mild and effective fat burners for women is L-carnitine. Don't expect immediate results, be patient, exercise regularly and eat right. On the choice of the most appropriate set of exercises to remove excess fat, it is better to consult a specialist.
The key findings
Therefore, to lose weight only on your stomach or sides will not work, because the body burns fat evenly over your whole body. To quickly get a slender, trim waist, rotate the hula Hoop, do the exercises for the abdominal muscles, do cardio. And the best thing of all is to combine a set of exercises, with Jogging, Cycling, swimming, aerobics, etc. How often to do the exercises, perform them at home or at the gym, you decide for yourself given the desired result (to lose weight, tighten a press, to keep in shape). However, all your efforts will be useless if you do not reduce your calorie intake and will not go on a proper balanced diet. To speed up the process of weight loss, you can use special additives.