Every woman dreams of a slim figure with flat belly and poplar way. Many undertake efforts to achieve the ideal, but soon the disappointment from the fact that no result. The belly and the boca – it is, indeed, the bottleneck in these areas of the fat quickly it appears, but too late comes. To get rid of their hated stocks, you need to exercise regularly and eat right. This is important, because abdominal fat is not only not aesthetically pleasing, but also dangerous for the health. Examine what exercises you can do at home, will help you in weight loss and to combat the deposits of fat in the abdominal area and the sides.
You can remove the fat only in specific locations in the body
Weight loss is often interested in the question of what exercises or workouts you can do at home to cleanse the stomach and the side of the. However, there are, as reserves of fat there is in the whole body more or less evenly and not in a specific section. Twist, massage, miracle creams, or the zones will not help to remove fat in a specific area. This can be done only with the help of liposuction, but if you can't eat, then adipose interlayer glass quickly will continue. The local slimming are the most great fallacy of modern men.
For example, when a person performs a twist on the press release, it's not a fact that fat will be gone from this part of the body. Fats are triglycerides, which are broken down in the body into fatty acids and glycerol, and then, entering the indeed the blood, providing energy. However, the fact the blood moves throughout the body, do I need to move to a section will not work. Therefore, if you have decided to lose weight in the stomach and side, then be prepared, that the fat will burn first in other areas, and only then in the right place.
However, apart from that fashion, how to lose weight in the stomach sides for a week at home or in the gym, there's, there's good news. The stimulation of certain muscles (in particular smes) will help to tighten the abdomen. And it is through such pressure, can significantly improve the aesthetic appearance of the body. On the one hand, the results will be visible, on the other – will stimulate general body slimming, during which it will gradually come down adipose interlayer glass with the peritoneum and sides.
It really is to get rid of the fat in the house
To lose weight in the domestic environment it is very likely, the main thing – to arm yourself with patience, to draw up a plan of action and we don't back down from this. The most important rule you need to remember that every single weight loss, – to reduce the caloric diet. This can be done in two ways: to eat less, or eat right and to exercise. According to many experts, the second option is more relevant. The series of slimming various parts of the body depends on the characteristics of the body: in some fat comes evenly, in others – first slims top, and the third is the lowest. So, if you want to tighten the tummy and narrow the waist, then pick an exercise, right click a diet, exercise regularly. Even if the first few pounds of your chest, don't be discouraged, continue lessons, soon positive changes will occur with the middle.
If any ways to remove the surplus in a short period of time
As already mentioned, for fast weight loss, you must adjust the diet. This is not a strict diet, but a balanced diet. To compose the menu proper diet will help nutritionist. Weight loss you have to avoid stress. If the person is in a bad mood, then the body produced cortisol (stress hormone), which promotes the accumulation of fat cells in the middle. You must also abstain from alcohol and sugary soft drinks, which also increases the fat layer. People who want to reduce the circumference of the waist, you have to remember that the result of the 80% depends on the right diet and 20% exercise. If the man rarely deals with sports, and then overeating, then the result will not be. Similarly, the diet will not give you result without the regular workouts.
You can get a slim waist, performing exercises with the use of the weight of the body. To flee from the resistance movements, will help you build muscles, because of which the perimeter of the abdomen visually will increase. Practice systematically, but with small pauses. To achieve the desired result, you need to alternate exercises for weight loss belly and sides with cardio. This combination will accelerate the burning of fat and strengthen the heart muscle. In order to lose weight and tighten your body, to remove saggy belly, do it 2-3 times a week, to speed up the result, go workout 4-5 times per 7 days. For a class, pick 4-5 exercises that you must perform in the order in 3 sets of 25 to 30 times. To speed up fat loss, you'll have to change the exercises, to look for new options.
Bands to clean up the subcutaneous fat
For weight loss and burning abdominal fat used various bands exercise:
- exercises with the hula Hoop. During the rotation increases muscle tone, accelerates blood circulation, the metabolism, therefore, more quickly burn fat. In addition, the hula-hoop to remove cellulite in the working area. There are dynamic complexes of exercises with a hoop?
- twist the press conference will be effective if a person consumes healthy food. In the opposite case, the waist circumference increased with the increase of the muscle, and the fat will remain in place. To achieve the desired result, lift the enclosure 45° from the surface, not above. To make improvements through the introduction of your abdominal muscles, raise the torso only at the end. Practice until easy sensation, and then stop, to avoid the increase of muscle from the region of the abdomen;
- the programme of exercises for the abdomen and waist. The level of difficulty is different, it is recommended to start with simple movements, gradually in the most heavy?
- the slimming program with chest expansion. Trains at the same time a lot of muscle groups, allows you to tighten your abdomen, strengthen the muscles of the back, the buttocks, the legs, the spinal column is not possible load.
Are there services for lazy people, consists of simple exercises. Such movements accelerate the burning of fat, however, this process becomes a little more slowly than when it is active the class. Remember that the important thing is not who and how often and intensively to do exercises to quickly remove the excess.
The most effective exercises to remove excess
Exercises with the hula Hoop help you lose weight quickly, including the middle. Better to start with normal spins. Exercises with the hula Hoop:
- Stand up, connect the feet, hands and back. Smoothly rotate the bezel with a small range. First turn to the right and then to the left 88 times. During exhalation hold your breath for 2 seconds, tighten your abs.
- Wait a little, spread your legs, put your hands behind your head. Rotate hula hooping clockwise, after several turns start slowly coming back from the bezel. The number of repetitions – 10 times in different directions.
- The legs connect, stand up for socks, put your hands together above your head. Turn the wrap for more than 10 minutes. It's heavy traffic, it is better to perform after the simplest.
- The legs shrink, the hands on the back of the head. Rotate the bezel to the right and then to the left for 5 minutes. Drag the only the pelvis.
To work the muscles in their abs and faster to lose weight, perform rhythmic exercises. The program for slimming belly:
- Lie down, put your hands on the back of the head. Lift the casing and at the same time pull your knees towards your chest (the abdomen should be force). After the knee of the left foot, pull right elbow. Then repeat for the other leg.
- Go back to the left side, bend the legs, slightly turn the torso to the right. Drag the hands to the feet, the knees and the shoulder blade must be increased. Softservices for a minute. Then, repeat on the right side.
- Take a horizontal position, bend your knees. When you exhale, lift the pelvis, abdomen, and tighten it. Lock it for 30 seconds and then down.
- Lie on your back, pull your knees toward the body, the hands spread to the sides. Lift the basin a little to careful to the right, when that knees squeezed. Then repeat for the left hand.
- Adopt a horizontal position, flex the feet. Then, expand your knees to the right, and the hands – the left. Repeat for the left hand.
All the exercises recommended by 20 times.
To complement the training activities with chest expansion. Such movements work on different groups of abdominal muscles and to unload the spine. The exercise program with the use of expander:
- Lie down, the legs secure the expander, hold the lever. Lift your legs at an angle of 90°, and the wand of the simulator taken in the stomach. Lower foot, but not completely, but at a distance of 5 cm from the floor.
- Sit down, pull your feet up, grab the handle, smoothly lean back, the head to touch the floor.
- During the exhalation lift the body, bend the legs, move to the pen of the simulator.
This effective along with diet will help you to remove belly fat and the side.
Easy and simple for the lazy
There is a special for people who don't want to spend a lot of time in the lesson and to lose weight. Exercises with which you can gradually remove the unnecessary, for the lazy:
- Stand with your back and legs straight. In turn, lift the legs, for his knees were at the level of the band.
- Take a horizontal position, with the arms along the body, alternately pull your knees toward your chest.
- Lie down, raise legs 20-30 cm and cross them like scissors.
- Adopt the horizontal position, with the hands behind the head, lift the feet, bend, lift the shoulders and shoulder blade. Start very big rats forward and then backward.
- Stand up, knees bent, bring the hands in front at chest height. Slowly turn to the left and then to the right.
- During inhalation tighten the abdomen of the units, lock onto for 30 seconds, then exhale and relax.
The duration of the execution of each exercise – 15 to 30 seconds. Later the duration may be increased.
Additional ways to boost fat loss
Methods of exercise for weight loss belly and sides is different, however everyone should be rhythmic. Because the fats are burnt more quickly with the rapid functioning of the heart. Exactly for such cases the body shops fat tissue. During the exercise at a fast pace accelerates the burning of fat. Fat burning courses speeds up the heart rate and support for a long time. Such exercises include running, swimming, classes in cardio, jump rope. You can choose any preferred method for weight loss or swapping them. To speed up the fat loss in the abdominal area and the sides, you can use the fat burners. Are specific supplements that contain caffeine, synephrine, yohimbine, etc take it before the workout to accelerate fat burning. The most mild and effective fat burners for women is L-carnitine. You don't need to hope for very fast results, be patient, exercise regularly and eat right. On the question of the choice of the most appropriate band exercises to remove excess fat, it is better to consult a specialist.
The main conclusions
So, to lose weight only in the belly or on the side will not work, as the body burns fat evenly throughout the body. To get a coherent, tightened around the waist, rotate hula hooping, exercise for abs, having a cardio. And it is best to combine a series of exercises with running, cycling, swimming, aerobics, etc. How often do the exercises to perform at home or in the gym, you can make your own decision, taking into account the desired result (to lose weight, raise the press to maintain the shape). However, all your efforts will be useless if you can not reduce calorie diet and switch to a proper and balanced diet. To speed up the fat burning process, you can use special supplements.