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 belly and flanks is a really troubled place, in these areas the fat comes quickly, but very slowly comes down. To get rid of the hated deposits, you need to exercise regularly and eat right. This is important, because abdominal fat is not only aesthetically pleasing, but also dangerous to health. Consider what exercises you can do at home that will help with weight loss and to combat fat deposits in the abdomen and sides.
Is it possible to remove fat from a specific places on the body
Dieters often ask the question of what exercise or exercises you can do at home to remove the belly and flanks. However, they do not exist as body fat go over the body more or less uniformly, but not in the specific area. Twisting, massage, miracle creams or belts will not help remove fat in the specific area. This can only be done with the help of liposuction, but if you eat properly, the fat will quickly resume. 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. Fats are triglycerides, which are broken down in the body into fatty acids and glycerin, then they enter the bloodstream, supplying energy. However, the blood moves throughout the body, to cause it to circulate in one area will not work. Therefore, if you decide to lose weight in the stomach and sides, then be prepared that the fat will burn first in other areas, and then in the right place.
However, besides that method how to lose weight on belly sides a week at home or in the gym, does not exist, there is good news. Stimulation of specific muscles (specifically in this case, press) will help tighten up the abdomen. 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 abdomen and sides.
Is it possible to lose fat at home
To lose weight at home is quite possible, the main thing is to be patient, make a plan of action and not deviate from it. The most important rule is to remember each losing weight is to reduce caloric intake. This can be done in two ways: eat less or eat right and exercise. According to many experts, the second variant is more appropriate. Order weight loss different parts of the body depend on the characteristics of the organism: some fat is coming off evenly, the other first looses the upper part, and the third – bottom. Thus, if you want to tighten up the belly and narrow waist, then pick up a set of exercises properly make a diet, get regular. Even if initially lost weight breast, do not be discouraged, keep practicing, soon positive changes will occur with your waist.
Is it possible any ways to remove excess for a short time
As already mentioned, for quick 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, his 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 increase body 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 rarely plays sports, and then I overeat, then the effect will be. Similarly, the diet will not work without regular training.
Thin waist can be obtained by performing exercises using the weight of his body. Avoid movements with weights, they will help to build up muscles, causing the abdominal circumference will increase visually. Train regularly, but with small pauses. 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 sagging belly, exercise 2-3 times per week to expedite the result, train 4-5 times a 7 days. For one class, pick 4-5 exercises that you need to perform turns in 3 sets of 25 to 30 times. To speed up fat loss, you need to constantly change exercises, to look for new options.
Complexes to remove subcutaneous fat
For weight loss and burning abdominal fat use a variety exercises:
- exercises with the hula Hoop. During rotation increases muscle tone, accelerated blood flow, metabolism, as a result, fats are burned faster. In addition, the hula Hoop removes cellulite by working on the area. There are dynamic exercises with a Hoop;
- 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 remain in place. To achieve the desired effect, lift the body by 45° from the surface not above. Make UPS due to the strain the abdominal muscles, raise the torso only when you exhale. To practice light burning, and then stop to avoid increasing the muscles of the abdominal circumference;
- the programme of exercises for the abdomen and waist. The difficulty level differs, 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 the stomach, strengthen 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 fat burning, however this process is slightly slower than with the active class. Remember that 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, including on the waist. Better to start with the usual spins. Exercises with hula Hoop:
- Stand with your feet connect, hands on his head. Gently rotate the Hoop with a small amplitude. First turn right and then left 88 times. While exhaling, hold your breath for 2 seconds, strain press.
- Stand up, spread your legs slightly, hands behind his head. Rotate the hula Hoop clockwise after a few turns begin to slowly turn around the Hoop. The number of repetitions – 10 times in different directions.
- Legs connect, stand on tiptoe, put your hands above your head. Twist the Hoop for 10 minutes. It is a heavy movement, which perform better after more simple.
- Feet squeeze hands on the back of the head. Spin the Hoop to the right, and then left for 5 minutes. Only move the pelvis.
To work out the muscles of the press and to lose weight faster, perform rhythmic exercises. Weight loss program belly:
- Take a horizontal position, hands on the back of the head. Lift the body and at the same time, pull your knees to your chest (stomach needs to draw). Then a left knee to pull the right elbow. Then repeat for the other foot.
- Turn over on your left side, bend your legs, slightly tilt the torso to the right. Drag the hands to the feet, with knees and shoulder must be raised. Softservices for a minute. Then repeat on the right side.
- Take a horizontal position, bend your knees. When you exhale lift your pelvis and tighten your stomach. Fix for 30 seconds, and then descend.
- Lie on your back, pull your knees up to the torso, arms spread to the sides. Lift the pelvis and move back a little to the right so that the knees are compressed. Then repeat for the left side.
- Take a horizontal position, bend your legs. Then expand your knees to the right, and hand left. Repeat for the left side.
All the exercises recommended to perform 20 times.
To Supplement the workout sessions with an expander. Such movements work different groups of abdominal muscles and relieve the spine. The training program with the use of an expander:
- Lie down, feet secure in the expander, grip the handle. Raise your legs at a 90° angle, and the handle of the exerciser to pull the abdominal. Lower your 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 to them the handle of the simulator.
This is an effective set up together with the diet will help to remove fat abdomen and flanks.
Easy and simple for the lazy
There is a special set for people who don't want to spend a lot of time for classes and to lose weight. Exercises by which you can gradually remove the excess, for the lazy:
- Stand with your back and feet flat. In turn, raise the legs so the knees are at waist level.
- Take a horizontal position, arms along the body, alternately pull your knees to your chest.
- Lie down, elevate the legs 20-30 cm and crossed like scissors.
- Take a horizontal position, hands behind head, lift legs, bend, lift the shoulders and shoulder blades. Start to pump forward and then back.
- 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 units, lock onto for 30 seconds, then exhale and relax.
The duration of each exercise – 15 to 30 seconds. Later, their duration can be increased.
Additional ways to promote fat burning
Exercise methods for weight loss belly and sides are different, but they should be rhythmic. Because fats are 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. Fat burning classes accelerate the heartbeat and maintain it for a long time. Such exercises include running, swimming, classes for cardio, jumping rope. You can choose any appropriate method of weight loss or alternate them. To speed up the weight loss in the abdominal area and sides, you can use fat burners. This is a special supplements that contain caffeine, synephrine, yohimbine, etc. take Them before training to speed up fat burning. The most mild and effective fat burners for women is L-carnitine. Do not 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.
Key findings
Thus, to lose weight only on your stomach or sides will not work, because the body burns fat evenly throughout the body. In order to quickly get a slim, trim waist, rotate the hula Hoop, do the exercises for the abdominal muscles, do cardio. And best of all to combine a set of exercises, with Jogging, Cycling, swimming, aerobics, etc. How often to do the exercises, perform them at home or in the gym, you decide yourself given the desired result (to lose weight, tighten a press, to keep in shape). However, all your efforts will be useless if you don't reduce caloric intake and will not go on a proper balanced diet. To speed up the process of weight loss, you can use special additives.