If you do not follow your diet, one day you can accidentally conclude that you can no longer place your favorite jeans.The body became loose, and on his stomach and sides hung the dull excess fat.Excessive weight gain is much simpler than removing it.But even if you couldn't prevent it, you can correct the situation.
There is a set of exercises at the waist that can help quickly and effectively.You will only need a lot of determination and willpower to not give yourself concessions this time.And then, literally after a month of training, you can see the first results.
How to get rid of fat on the abdomen and sides
It would be much easier to say how to prevent their appearance.But since you are on this page now, you are interested in something else.
You need to follow a number of conditions to remove your stomach:
- Follow the right diet.
- Make cardio cargo regularly.
- Make a complex of your stomach and sides.
The first two aspects of this article will be briefly discussed and the third point must be carefully disassembled.
It is only possible to remove excess if you follow all three conditions.There is no miraculous exercise that could save you from excess fat.
This will only happen if you have a calorie deficit.It can only be caused by a diet and cardio load, and classes will only help improve muscle shape and tone.
Proper nutrition
Proper nutrition is the cornerstone of the whole weight loss process.Many of your favorite products give you a bear service;Turning into extra pounds.To effectively remove fat, they must be completely excluded from the diet.These include:
- all greasy, fried and salty food;
- fast food;
- alcoholic beverages;
- sugar products and sugar itself;
- bread products;
- Chips and other snacks.
Boiled or steamed food should be preferred.During this period, useful products include vegetables and some fruits.In addition, you should use sufficient water for active weight loss at least 2-2.5L of water per day.
Physical activity
Calorie deficiency in the body can be achieved not only at the expense of the diet, but also with their active burning.In other words, you should spend more calories a day than you consume.It is quite difficult to achieve without intense cardio loads.So spend time every day:
- Run or walk;
- bicycle driving;
- swimming;
- jump through the rope of the jump;
- Performing Cross FITA complexes.
First, the loads must be missed.You can run for 10 minutes, get tired of death and go home.In this case, you practically do not burn extra calories.
Another thing is when you run an hour at an average pace.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 large amounts of fat, then at least return the visual harmony of your body.They are designed to tone the muscles of this area.Because of this, you will look much thinner and more attractive.
Home Exercises for Weight Loss:
- Planks - is rightly considered the best to remove excess amount.It improves the muscle tone of this area and allows you to develop the whole body well at the same time.The plus is that it has a huge number of variations.For example, the bar with turns will not only strengthen the abdominal muscles, but will also allow you to create a harmonious waist.
- Vacuum - allows you to effectively reduce your stomach.You will see the first results in a few weeks.Regular practice will remove up to 10 cm per month.
You can find out in detail about bar and vacuum from other articles on our site.The next exercises will be accompanied by a short instruction.
- Put the dumbbells sideways - strengthen the bark muscles and press oblique muscles.Take the dumbbells in your hands, get up straight.First, make 50 slopes to the left, then to the right.
- The turn of the case is back.The starting position is the same as in the previous exercise, only your hands now have to hold your chest.Make 30 turns, alternating in each direction.
- Twisting.A classic press exercise that allows you to develop the rectal abdominal muscles.Leave on the floor, fold your feet at your knees and put on the floor.Put your hands behind your head.From this position, make the housing lifts so that the shoulder blades fall off the floor.The training should be performed at a rapid pace of about 30 repetitions.
- Side Spring - Develop a side problem area.This is done almost like the usual twisting, with the difference that the left elbow should be pulled on the right knee during the rise, and vice versa.Also 30 repetitions, 15 on each side.
- Cat - allows you to improve your waist shape.To do this, stand on all fours.First by drawing the stomach as much as possible, fold the lower back.Then, without the press voltage, fold in the opposite direction.
- Leg loam.Helps develop the lower abdomen.After it executes, lie on the floor, freely place your hands along your body.Take straight legs from the floor in a row and lift them to about 45 degrees.Each leg should be done 30 times.
- Touching heels by hand.To do this, lie on the floor, fold your feet at your knees and put on the floor.Hands straight, lying along the body.Slightly lifting the shoulder blades from the floor, stick the heel of the left foot with your left hand.Then repeat the other leg.This is done continuously, but 30 repetitions on each side.
- Throw your feet.Allows you to remove fat from the entire abdomen.Its fulfillment on the floor, hands perpendicular to the body.From this position, first put the bent legs in the knees, then on the right.During execution, only things muscles should work - don't help your feet.Make 20 repetitions for each side.
- Twist sideways.Lie on the left, legs straight, left hand as a support on the floor, on the right behind the head.From this position, take the side spacing.Perform 20-30 repetitions for each side.
There are also special simulators that help remove the stomach.These include:
- Hoop - it is not in vain, included in the program of many methods, such as Pilates.Rotation of the hoop daily for 30-40 minutes will help to quickly get rid of fat on the abdomen.
- You can use a Hula-Hoop simulator instead of the hoop.
- Another abdominal weight loss simulator is the Soviet "Health Disc."If you work with it every day for 20-30 minutes, you can remove a significant amount of excess fat.
- You can burn fat on your stomach using a sports ball.Lower your feet on the ball, with your palms that you need to rest on the floor.With slightly bent knees, first to the left, then make a roller on the right side, then on the right.Repeat 20 times for each side.
- You can get rid of the excess abdomen using a gym stick.Put it on your shoulders, stand straight.From this position, turn to the left, then on the right.Repeat 20 times in each direction.
Fitness exercises can be distinguished for weight loss.These include:
- Turning on the crossover.Hang the rope handle on the crossover, set the required weight.Go to the simulator, grasp the handles and hold them on both sides of your head.From this position, do 25-30 by turning using press muscle work.
- You can also use a special press to the press.It is best to perform on the gym rug.The simulator should roll from the classic band position.
- Lower block direction to crossover.Helps develop the waist area.Install the small handle in the lower block of the crossover and stand sideways.After handle, make slopes sideways.Make 30 repetitions for each side.
How to remove the stomach and sides a week
Removing your stomach and sides a week is extremely difficult, but fulfilling the task.Of course, the results will not be so surprising, but they will be noticeable.
To do this, you will need to use mainly protein foods, reducing the amount of carbohydrates and fat to a minimum.
You will also have to deal with cardio load at least 2 times a day per hour.They can be attributed to both jogging and weak in the physical preparation of normal walks.
The most effective exercises you will need to focus on is: band, vacuum, sideways, classic twisting and using press video.
Like cardio loads, this complex should be done several times a day.It will be best if you divide all of the above exercises into two parts, one of which will be done in the morning and the second evening.
If you want to remove excess, then your diet, lesson and cardio load mode should be every day, without excuses and yourself.In this case, the abdomen can be removed even within a week.