If you do not follow your diet, one day you can accidentally find that you can no longer fit into your favorite jeans.The body became loose and hung excess fat on the stomach and sides.Gaining excess weight is much easier than removing it.But even if you can't avoid it, you can remedy the situation.
There are several exercises to lose weight waist that can help quickly and efficiently.This time not to give discounts, you will only need a drop of determination and will.And then, literally after a month of training, you can see the first results.
How to get rid of fat in the stomach and sides
It would be much easier to say how to prevent their appearance.But since you are now on this page, you are interested in something else.
To remove your stomach, you must follow a few conditions:
- Follow the correct diet.
- Perform cardio loads regularly.
- Perform a complex of abdominal and sides.
The first two aspects of the system in this article will be briefly discussed and the third point should be carefully dismantled.
It is only possible to remove excess if you monitor all three conditions.There are no magical exercises that could save you from excess fat.
This will only occur when you have a calorie deficit.This can only be caused by diet and cardio loads, and classes will only help improve muscle shape and tone.
Proper nutrition
Proper nutrition is the cornerstone of the entire weight loss process.Many of your favorite products provide you with Bear service;Turns into extra pounds.To effectively remove fat, you must completely remove them from the diet.This includes:
- all fatty, fried and salty foods;
- fast food;
- alcoholic beverages;
- Sugar products and sugar itself;
- Bakery products;
- Chips and other snacks.
Boiled or steaming food should be given.During this period, useful products are vegetables and some fruits.In addition, you need to use enough water, which is at least 2-2.5 l of water a day.
Physical activity
The lack of calories in the body can be achieved not only at the expense of the diet, but also by actively burning.In other words, you should spend more calories a day than you take.This is quite difficult to achieve without intense cardio loads.Therefore, take the time daily:
- Run or walk;
- Cycling;
- swimming;
- jumping through a jump rope;
- By crossing the cross fita complexes.
First of all, the loads should be long.You can run for 10 minutes, get tired fatally and go home.In this case, you practically do not burn extra calories.
Another thing is when you run at a medium pace for an hour.The effectiveness of this method will be several times higher.
How to quickly remove the stomach at home
There are special abdominal complexes that, if they do not remove high fat content, at least return the visual harmony of the body.They are designed to tone the muscles in this area.For this reason, you will look much thinner and more attractive.
Home Exercise for weight loss:
- Planck - rightly considered the best to remove excess.This improves muscle tone in this area and allows you to explore the whole body well at once.The plus is that it has many options.For example, a tape with turns will not only strengthen the abdominal muscles, but will also allow you to make a harmonious waist.
- Vacuum - allows you to effectively reduce your stomach.You will see the first results within a couple of weeks.Regular practice will remove up to 10 cm per month.
From other articles on our site, you can learn in detail about tape and vacuum.A brief instruction will be added to the other exercises.
- Tilted sideways with dumbbells - strengthens the bark muscles and diagonally the press muscles.Take the dumbbells in your hands, get upright.Make 50 inclinations to the left first, then to the right.
- The turn of the case is back.The starting position is the same as in the previous exercise, now you only need to hold your hand in front of your chest.Make 30 turns, alternately in each direction.
- Twisting.A classic press exercise that allows the rectal abdominal muscles to be explored.Lie on the floor, bend your feet to the knees and place it on the floor.Put your hands behind your head.From this position, make a tray lift so that the shoulder blade is from the floor.The workouts should be done about 30 reps rapidly.
- Side twisting - Solve the side of the problem area.It is done almost in the same way as the usual twisting, with the difference so that when the case is ascended, you must pull the elbow into the right knee joint and vice versa.Also 30 reps in general, 15 on each side.
- Cat - allows you to improve your waist shape.Stand on four to do this.First of all, fold the lower back by maximizing the stomach.Then, without hiding the press tension, bend in the opposite direction.
- Leg loam.Helps to find out the lower abdomen.For its execution, lie on the floor, lay your hands freely at the body.Prepare straight legs from the floor and lift them to about 45 degrees.This should be done 30 times for each leg.
- Touch the heels by hand.To do this, lie down on the floor, bend your feet to the knees and place it on the floor.Hands straight, lie along your body.Slightly lifting the shoulder blade from the floor, the left leg of the left leg with the heel.Then repeat the other leg.It is done continuously and after 30 reps on each side.
- Throw your feet.Allows you to remove fat from the entire abdomen.For its execution, lie on the floor, the hand perpendicular to the body.From this position, first put the bent legs on the knees on the left, then on the right.Only the muscles of the case should work during the execution - do not do your feet.Do 20 reps for each side.
- Spin from the side.Lie on the left side, the legs are straight, the left hand as the support lying on the floor, on the right behind the head.From this position, make the rotation sideways.Do 20-30 reps for each side.
There are also special trainers that help remove the stomach.This includes:
- Visiting - It is not in vain, included in many methods such as Pilates.Krank rotation every day for 30-40 minutes will help you quickly get rid of fat in your stomach.
- The Hula-Hoop can be used instead of a bow.
- Another abdominal weight throwing trainer is the Soviet "health disk".If you work with it daily for 20-30 minutes, then you can remove a considerable amount of excess fat.
- You can burn a sports ball in your stomach.Lower your legs on the ball and your palms need to rest on the floor.Slightly bend the knees, first make a roll on the ball on the left, then on the right.Repeat 20 times for each side.
- You can get rid of excess belly using a gym stick.Place it on your shoulders, stand upright.Turn from this position to the maximum left, then on the right side.Repeat 20 times in each direction.
Fitness exercises can be distinguished to lose weight.This includes:
- Spin on the crossover.Hang the rope handle on the crossover, set the required weight.Go to the trainer, pull the handles and hold them on both sides of the head.From this situation, do 25-30 twisting down using the press muscle work.
- You can also use a special press for the press.It is best to perform on a gym mat.The simulator should be wrapped in the position of the classic tape.
- Lower block pull on crossover.Helps to find out the waist zone.Set a small handle in the lower crossover block and stand sideways.After taking the handle in your hand, make the inclinations sideways.Do 30 reps for each side.
As a week to remove the stomach and sides
Removing your stomach and sides during the week is very difficult, but during the task.Of course, the results will not be as wonderful, but they will be noticeable.
To do this, you will need to consume most protein foods by reducing carbohydrates and fat to a minimum.
You will also have to deal with cardio cargo at least twice a day for an hour.They can be attributed to both running and weak physical training in the case of normal walking.
The most effective exercises you will need to focus on are: tape, vacuum, sideways, classic curvature and using a press video.
As with cardio loads, this complex should be done several times a day.Ideally, you will divide all the above exercises into two, one of which will be done in the morning and the second evening.
If you want to remove excess, then follow a diet, classes and cardio loads should be daily, without excuses and yourself.In this case, you can remove the belly volume even within a week.