It is difficult for you to get into the jeans you wore a few years ago?Do you feel that you lose self -confidence due to fat deposits in your stomach?Know that you are not the only woman in the world with such a problem.Almost 50-60% of women around the world are dissatisfied with their appearance and are looking for methods and means to reduce the volume of the waist.
If you want a nice press, dream of a perfectly flat stomach and a narrow waist, carry out our exercises to lose weight and sides at home and be ready to make changes to your lifestyle.This combination will have an impressive effect in the shortest possible time and will stay with you for a long time.
If you suffer from obesity, it will be difficult for you to get rid of fat on your stomach and make it flat.However, if you are full of determination, you have to completely give up your favorite cupcakes, hamburgers, pizzas and ice cream, instead on green leafy vegetables and products with a high fiber content.Only in this way can you reduce the volume of your waist.
The best ways to buy a slim figure is a combination of real nutrition and complex of physical exercises.A balanced diet helps reduce calorie intake and create a deficit, and sport drives to burn calories and give the muscles a sound.We have prepared a complex that can be carried out at home at least every day to soon see the result in the mirror.
The causes of fat in the waist
A small amount of fat deposits is the standard because it serves to protect bones and internal organs.But an excess should be an issue for serious fear.You can get rid of excess weight with training and carbon diet.But first we will deal with the reasons:
1. Bad metabolism
With age, the metabolism slows down and this leads to an active set of overweight.Women are more predisposed than men.They may have been surprised why some of their friends fried and eat cute, but in most cases they have a flat stomach and they always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism compared to theirs.
2. Genetics
It has been proven that fat cells in the body depend on their genes or their number.If your grandparents or parents are overweight, you have the same problem.There are 2 types of body structure: in the form of a pear and in the form of a apple.If your body is shaped by pears, the weight in the lower body accumulates, for example, on the buttocks.If the body has itself in the form of an apple, fat accumulates in the stomach.
3. Sitting lifestyle
If you have a sitting lifestyle and do not carry out physical exercises, spend most of your time on TV or computer, you will inevitably win too much in the next few years.
4. Excessive food
If you eat more than you should, make sure you gain weight.If excessive food is combined with a sitting lifestyle, you can come in the shortest time in the shortest possible time and you can easily add weight.
5. Incorrect attitude in a seated position
If you do not follow the correctness of the attitude and always bend down while sitting, make sure that these fat deposits accumulate in the stomach.You should always sit and keep your back in a direct position.
6. Stress and illness
Stress is one of the main reasons for the accumulation of fat in the waist.Stress increases the cortisol level in the body, which leads to the occurrence of additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular diseases and diabetes in women accumulate fat deposits in the abdominal area.
7. Weak muscles
When the abdominal muscles are limp, you can easily accumulate excess in this area.
8. Hormonal changes
When the age of a woman approaches the average, the amount of fat in the body increases in relation to body weight.The risk of a accumulation of fat around the waist increases during menopause.In women, hormones play an important role in regulating the fat level in the body.
The most effective exercises for losing weight and pages with photos
These are the best exercises that help to make a flat stomach at home, as it not only consists of the press, but also intensive exercises that contribute to the quick burning of fat not only on the stomach.However, you have to understand that the more effort you do, the more effort you do and the more comprehensive the problem of burning fat.This means that you observe the right nutrition together with the classes and are not roping to the extremes, for example on diets with low California that compare the hunger strike.
1. Drain
There are no popular movements than twisting the press.It is not the most effective, but it will help you strengthen the muscles of the bark when you combine it with the right diet, and in a short time you will see the results.
- Lie on the carpet.Bend your knees, the feet should be on the floor with the entire surface.
- Take your hands behind your head.
- Inhale deeply and tear down the upper body from the floor.Breathe out when you climb.
- Breathe in when you fall back into the starting position.Breathe breath when you lower your body onto the floor.
- Make 10 repetitions and then repeat in 2-3 approaches.
2. Return turn
- Lie on the carpet.Bend your knees, the feet should be on the floor with the entire surface.
- Sink your hands along the body.
- Lift your legs so that the hips are perpendicular to the ground.
- Lift the bottom of the back so that your knees move to the chest.
- Breathe in when you put your legs on the floor.Breathe out when you tear your back from the floor and bring your knees to your chest.
- Make 10 repetitions in 3 approaches.
3 .. sloping drainage
The movement is very similar to the ordinary twisting, but here you have to bend one shoulder to the other.
- Place on the carpet, get your hands on your head.
- Bend your knees so that the feet do not touch the floor.
- Lift the upper body as with ordinary twisting and turn your right shoulder to the left.The left side of the body should lie on the floor.
- Repeat the movement for the other side.Turn the left into the shoulder to the right without tearing the right side of the body out of the ground.
- Make 10-12 repetitions.
4. Dress with raised legs
- Lie on the carpet.Remove your legs up and cross them.
- Make the same movements as in the implementation of ordinary twists.
- Breathe in when you lower your body and cross your legs.Breathe out when you climb.
- Make 10-15 repetitions in 3 approaches in a row.
5. Page draft
It is very similar to the side twisting.The only difference is that you have to increase your right leg here if you move your left shoulder to the right and vice versa.Perform 10-12 repetitions for each page in 2 approaches in a row.
6. Dress a bike
- Lie on the floor or carpet.Hold your hands on the left and right side of the head.
- Lift your legs and bend her on your knees.
- Pull your right knee to your chest.If you raise your right knee, you should try to reach your left elbow.
- Bright your right leg and pull your left knee to your chest.Lift the upper body and make sure that the right elbow touches the left knee.
- Perform 10-12 repetitions for both sides in 2 approaches in a row.
7. Planck with curves
Keep an exercise as a bar with curves.
This movement aims to work on the lower part of the back, the hips and the press.
- Take the position of the bar on the floor or carpet so that your knees and elbows are on the floor.
- The view is directed to the front and the neck and the spine are built in a line.
- Tear your knees from the floor and put your feet on your socks.
- Keep this position for about 30 seconds.Make sure you breathe normally during class.
- Now go alternately into the position of the side stick for every side of the body for 30 seconds.
Planck with a curve Planck
- Lie on the floor on the side.
- Move the body weight on the right elbow or the arm and the right leg.Make sure the right hand is bent at the right angle.
- Place your left leg to the right.Keep your legs straight.Lift your hips.
- Keep this position for about 30 seconds.If you have experience in carrying out this movement, you can keep position for 1-2 minutes.
- Repeat the exercise for the other side.
8. Tabs with curves
If you are just starting to work at the press, you first have to try to turn the body.
- Take a step forward with your left foot and bend it on your knee.You will feel a route in the back of the right thigh.
- Lift your arms forward to the floor.
- Take a big step forward with your left foot and sit down as if you are sitting on an imaginary chair.The right leg should remain and put on the toe.
- Make sure the back is in the direct position.
- Browse with a different foot.
- Make 15 repetitions.
9. Tilt on the sides
- Stand together with legs.Lift your arms over your head and fold them together.
- Tilt your upper body as far as possible so that you can feel a distance on the right side of the body.Keep this position for 15 seconds.
- Return to the starting position.
- Repeat the exercise for the right side of the body.Hold in the position for 15 seconds.
- As soon as it is easy for you to keep the situation for 15 seconds, you can increase this time to 30 seconds or more.
10. Exercise vacuum
Excellent helps to strengthen the muscles of the abdominal cavity and mainly focuses on breathing.
- Stand on all fours and support the body on your knees and elbows.
- Breathe in deeply.The press should be relaxed.
- Exhale.Put in the trial of exhaling and pull the stomach.
- Hold this position for about 15-30 seconds
- Make 15 repetitions in 2-3 approaches per day.
11. Lift your legs on the chair
- Sit on a chair, straighten your shoulders, smooth out your back.
- Place your hands with the palms on the sides.Breathe in deeply.
- Breathe out and the gangster lift your knees so that they are near the chest.
- Keep this position for 5-10 seconds.Not around your back and do not sit down at the moment your knees are on the chest.
- Sink your legs onto the floor.Make 15 repetitions.
12th go
Going is another good exercise for beginners.You have to fulfill it if you want to get rid of fat on your stomach, it burns fat deposits throughout the body.By walking quickly 30 minutes a day at least 5 times a week, you can observe gradual changes in your weight.This exercise with low intensity will give you a good burden for your heart and increase the metabolism.
13. Run through a coward
After having mastered the quick walking, you can switch to a coward that helps to easily burn additional calories in the body.If you lead a coward, you can maintain physical form, stay healthy and fight overweight.
14. Run
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 beat your heart faster, which contributes to burning more calories than going or jogging.
15. Cardio training
With high fat burning and maintaining muscle mass, it is necessary to learn how to carry out cardio training properly.Such burdens not only help to strengthen the physical form to normal, but also health
Cardio is one of the best ways to burn many calories and get rid of excess in the waist.Perform them 30 minutes a day at least 4-5 times a week and you can also reduce stress, increase the lung volume, maintain heart health and improve sleep.
16. Swimming
Swimming is a very good exercise that enables you to maintain the entire organism in sound.Swimming also improves the effect of cardio training.You have to choose the optimal training pattern that makes it burning more calories.In the initial phase, it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you believe that you are overweight, you must immediately reduce and start consuming carbohydrates and fat foods that are rich in fibers.Below you will find the products that best help to lose weight.
- Apples: You can use them 3-4 times a day as a replacement for food with a high carbohydrate content.
- almond: rich in vitamin E and contain a large number of fibers that give a feeling of saturation and reduce the feeling of hunger.
- Green leaf vegetables: rich in fiber and contain very few calories.You will help prevent the water delay in the body.
- avocado: Contains a large amount of fiber and mono -saturated fatty acids that help to divide fatty acids into energy and water.
- Cucumber: Has a high water content and a very small amount of calories.
- Watermelon: 80% water consists of water and contains very few calories.The watermelon will help reach the desired waist.
- Bean: Helps improve digestion and also strengthens the muscles, reduces the feeling of hunger and prevents excessive food.
In addition to using these products, it is very important to carry out certain exercises that help get rid of excess fat on the sides.You have to combine training and nutrition to burn more effectively.It is important to include you in your schedule, then you always stay in the best form.
With a complex approach that combines the right nutrition and the right training, you will see the results in a few weeks.You can do these exercises yourself or under the guidance of a professional trainer at home.If you have willingness and determination to take a lot of effort to get rid of fat on your stomach, you can easily achieve this yourself.Remember that there are no results without efforts and eliminating additional pounds is no exception.In order to accelerate weight loss due to excess fat, they try to avoid foods that are rich in fast carbohydrates and to increase calorie consumption every day due to physical activity and a healthy lifestyle.For example, replace the elevator on a walk on the steps instead of a trolleybus or a subway along the street.