How to remove stomach and fat wrinkles on the sides?There is a quick and effective way to tighten your waist and sides.A complex of simple weight loss exercises can be performed at home.
When fighting overweight, you may notice that fat from your stomach, hips and sides leaves the last.
Additional centimeters in the stomach, hips, sides.Diet and home exercises
A special diet and home exercise complex give a good result.Based on the tips below, you can choose an effective and simple method.It all depends on the amount of fat reserves, your determination and perseverance.
Important.Before choosing special home exercises for losing weight, legs, sides, it is necessary to understand that any competent diet and active physical activity cannot be directed only to the abdomen, sides or hips.
- Other parts of the body will surely participate.
- Home exercises should be done regularly!
- Used proper diet!
Causes of fat at the waist
A small amount of fat deposits is the norm because it is designed to protect the bones and internal organs.However, excess should be the topic of serious anxiety.You can get rid of excess weight by following a training and low carbon diet.But first we will face the reasons:
Poor metabolism
With age, metabolism slows down, which results in an active weight excess set.Women are more prone to it than men.You may be surprised why some of your friends eat fried and sweet, but in most cases they have a flat stomach and you always store fat in this area.The main reason is that your friends have a higher level of metabolism compared to you.
Genetics
Fat cells in the body have been shown to depend on your genes, or more precisely, their number.If your grandparents or parents are overweight, then you will have the same problem.There are 2 types of body structure: in the form of pears and apple.If your body is pear -shaped, then the weight accumulates in the lower part of the body, such as the buttocks.If the body is apple, then the fat builds up in the abdomen.
Sitting lifestyle
If you follow a sedentary lifestyle and do not perform physical exercises, spending most of your time on a TV or computer, you will inevitably get too much over the next few years.
Overeating
If you eat more than you should, be sure to gain weight.If overeating is combined with a sedentary lifestyle, then you move in the shortest time and you can easily gain weight.
Incorrect posture while sitting
If you do not follow the correctness of posture and always stop when you sit, be sure to accumulate fat deposits in your belly.You should always sit by holding your back in a direct position.
Stress and disease
Stress is one of the main causes of fat accumulation at the waist.Stress increases cortisol levels in the body, resulting in extra centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women accumulate fat deposits in the abdomen.
Weak muscles
If the abdominal muscles are flabby, then you can easily accumulate excess in this area.
Hormonal changes
As a woman's age approaches the average, the amount of fat in the body begins to increase in proportion to body weight.Menopause increases the risk of fat accumulation around the waist.For women, hormones play an important role in regulating the amount of fat in the body.
The most effective exercises to lose weight and sides
This is the best set of exercises that will help at home to make a flat stomach, because it is not only a press rotation, and also includes intense exercises that contribute to rapid fat burning beyond not only in the stomach.But you have to clearly understand that the effect will be stronger and more noticeable, the more effort you put in and the more detailed the issue of fat burning.This means that you will monitor the proper diet with the classes and will not rush to extremes, such as low diets that compare a hunger strike.
Twisting
Popular movements are not in the press.This is not the most effective, but it will help to strengthen the bark muscles if you combine it with the right diet and see the results in a short time.
- Lying on a mat on the face up.Fold the knees, the legs should be on the floor with a full surface.
- Make your hands behind your head.
- Inhale deeply and tear the upper body off the floor.Exhale when rising.
- Inhale when you return to the starting position.Breathe when lowering your body to the floor.
- Do 10 reps, then repeat 2-3 methods.
Reverse rotation
- Lying on a mat on the face up.Fold the knees, the legs should be on the floor with a full surface.
- Lower your hands along the body.
- Lift your feet so that the hips are perpendicular to the floor.
- Lift the bottom of the back so that the knees move towards the chest.
- Inhale when put your feet on the floor.Exhale when you tear your back from the floor and bring your knees to your chest.
- Make 10 reps by 3 methods.
Diagonally
The movement is very similar to normal rotation, but you will have to turn one shoulder to another here.
- Lie on the mat, lift your hands behind your head.
- Fold the knees so that the legs do not touch the floor.
- Raise the upper body as a normal twisting by turning the right shoulder to the left.The left side of the body should be on the floor.
- Repeat the motion for the other side.Turn your left to your shoulder to the right without spreading the right side of the body from the floor.
- Make 10-12 reps.
Rotation with raised legs
- Lying on a mat on the face up.Stretch your feet up and cross them.
- Make the same movements as with normal turns.
- Inhale when you lower your body and cross your feet.Exhale when rising.
- Make 10 to 15 reps 3 consecutively.
Side twisting
It is very much like a lateral rotation.The only difference is that you have to lift your right leg here when you move your left shoulder to your right and vice versa.Perform 10-12 reps each side 2 approaching in a row.
By twisting the bike
- Lying on the floor or mat.Hold your hands on the left and right side of the head respectively.
- Lift your feet and bend them on your knees.
- Pull the right knee to the chest.After lifting the right knee joint, you should try to reach the left elbow.
- Lighten your right leg and pull your left knee to your chest.Raise the upper body and make sure the right elbow touches the left knee.
- Perform 10-12 reps for both sides 2 consecutive consecutive.
Planck with turns
This movement is intended to work in the lower back, hips and press.
- Take the rod position on the floor or mat so that the knees and elbows are on the floor.
- The gaze is directed forward and the neck and spine are placed in one line.
- Put your knees off the floor and place your feet on the socks.
- Keep this position for about 30 seconds.Make sure you breathe during the class.
- Now, go to the position of each side bar of each side of the body for 30 seconds.
Planck with a turn
- Lying on the floor on the side of the floor.
- Move body weight to right elbow or arm and right leg.Make sure the right hand is bent at right angles.
- Place your left leg on the right.Keep your feet straight.Raise your hips.
- Keep this position for about 30 seconds.If you have experience in this movement, then you can take a position for 1-2 minutes.
- Repeat the exercise for the other side.
Lunch with turns
If you are starting to work in the press, you must first try Lunges after turning your body.
- Take a step forward with your left foot and bend it to the knee.You will feel the stretch at the end of your right thigh.
- Raise your hands forward parallel to the floor.
- Take a big step ahead and sit down as if you were sitting on an imaginary chair.The right foot should remain behind the back and be placed on the leg.
- Make sure your back is in a direct position.
- The other leg turned.
- Do 15 reps.
Tilted sideways
- Stand up straight, your feet together.Raise your hands over your head and fold them.
- Tilt the torso to the left as much as possible to feel the stretching on the right side of the body.Keep this position for 15 seconds.
- Return to the original position.
- Repeat the exercise on the right side of the body.Keep the position for 15 seconds.
- As soon as you find it easy to keep the situation for 15 seconds, you can increase this time to 30 or more seconds.
Exercise in a vacuum
Great helps to strengthen the abdominal cavity muscles and mainly focused on breathing.
- Stand on four, holding your body on your knees and elbows.
- Take a deep breath.The press should be relaxed.
- Exhalation.Tighten into the exhalation process and pull your stomach.
- Keep this position for about 15-30 seconds
- Do 15 reps 2-3 approaches a day.
Below the legs on the chair
- Sit on a chair, straighten your shoulders, straighten your back.
- Put your hands on the sides down.Take a deep breath.
- Exhale and the gangster lifts your knees so that they are close to the chest.
- Keep this position for 5 to 10 seconds.Do not break your back and do not bend forward at the time your knees are on your chest.
- Lower your feet to the floor.Do 15 reps.
Walking
Walking is another good exercise for beginners.You have to fulfill it to get rid of fat on your stomach, it burns fat deposits throughout your body.Fast walking for 30 minutes a day at least 5 times a week will allow you to notice gradual weight changes.This low intensity exercise will give you a good load on your heart and help you increase your metabolism.
Running coward
By mastering fast walking, you can move on to a cowardly running, which will help you easily burn extra calories in your body.At the end of the coward will help maintain physical shape, stay healthy and fight overweight.
Running
If you want to diversify the daily monotonous performance of the same training, you can try to run 2-3 days a week.Running will make your heart beat faster, which will help you burn more calories than walking or jogging.
Cardio workouts
Cardiocoperation is one of the best ways to burn many calories as well as get rid of excess waist.Do them for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase lung volume, maintain heart health and improve sleep.
Swimming
Swimming is a very good exercise that allows you to maintain the whole body.Swimming will also improve the effect of cardio training.You have to choose the optimal training pace that will allow you to burn more calories.It is best to swim at least 1-2 times a week in the initial stage.
Delicious products for weight loss
If you think you are overweight, you should immediately reduce carbohydrates, fatty foods and start consuming foods high in fiber.Below are products that will best help to lose weight.
- Apples: You can use them 3-4 times a day as a substitute for foods with high carbohydrates.
- Almond: Rich Vitamin E and contains many fibers that give a feeling of satiety and reduce hunger.
- Green sheet vegetables: Rich fiber and contain very little calories.They will help prevent water from delaying the body.
- Avocado: It is high in fiber and monotapic fatty acids, which help to break down fatty acids into energy and water.
- Cucumber: It has a lot of water and very little calories.
- Watermelon: 80% water is made up of water and contains very little calories.Watermelon will help you reach the desired waist.
- Beans: Helps to improve digestion, also strengthens muscles, reduces hunger and prevents overeating.
When applying a complex approach, combining proper nutrition and training, you will see the results in a few weeks.You can do these exercises at home yourself or under the guidance of a professional coach.If you have a will and determination to get rid of fat on your stomach, then you can easily achieve it yourself.Remember that results are not effortless, and getting rid of extra pounds is no exception.To speed up weight loss due to excess fat, try to avoid foods rich in fast carbohydrates and increase calorie intake every day due to physical activity and a healthy lifestyle.For example, replace the elevator by strolling the steps instead of trolebs or subway, go down the street.