Exercise to lose weight of the abdomen and side

How to remove the stomach and fat fold on both sides?A quick and effective way to tighten the waist and the two sides exist.A complexity of simple weight loss exercises can be done at home.

In the fight against overweight, you may notice that fat from the abdomen, hips and the two sides are leaving the last.

Add centimeter on the stomach, hips, two sides.Diet and homework at home

A special diet and a complex exercise exercise for a good result.According to the tips below with photos, you can choose an effective and simple method.It all depends on your initial fat reserves, determination and perseverance.

Important.Before choosing special homework to lose weight, legs, two sides, it is necessary to understand that any diet with capacity and active physical activity can not be directed into the abdomen, side or hips.

• Other parts of the body will definitely be involved.
• Home exercises should be done regularly!
• The appropriate diet is used!

Causes of fat in the waist

A small amount of fat deposits are standard, because it serves to protect bones and internal organs.But redundant should be a topic for serious anxiety.You can get rid of excess weight with exercise and low carbon diet.But first, we will deal with the reasons:

Poor metabolism

With age, slow metabolism, and this leads to a positive collection of excess weight.Women tend to have this more than men.You may be surprised why some of your friends eat fried and sweet, but in most cases, they have a flat belly, and you always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism than you.

Genetics

It has been shown that fat cells in the body depend on your genes, or rather their quantity.If your grandparents or parents are overweight, then you will have the same problem.There are two types of body structure: in the form of pear and in the shape of an apple.If your body is a pear, the weight will accumulate in the lower body, for example, on the buttocks.If the body shapes a apple, the fat accumulates in the abdomen.

Sitting

If you have a sedentary lifestyle and do not perform physical exercises, spend most of your time at TV or computer, then you will definitely achieve too much in the next few years.

Overeat

If you eat more than you, then make sure to gain weight.If you eat too much combined with a sedentary lifestyle, you will get in the shortest possible time and you can easily add weight.

Improper posture in sitting position

If you do not track the accuracy of the posture and always bend down, when you sit, make sure to accumulate fat deposits in the abdomen.You should always sit, hold your back in a direct position.

Stress and disease

Stress is one of the main reasons for fat accumulation on the waist.Stress increases the level of cortisol in the body, leading to the appearance of adding cm.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women are accumulating sediments in the abdomen.

Muscular

If the abdominal muscles are pale, then you can easily accumulate excess in this area.

Hormonal changes

When a woman's age is average, the amount of fat in the body begins to increase proportional to the body weight.The risk of fat accumulation around the waist increases during menopause.In women, hormones play an important role in adjusting the level of fat in the body.

The most effective exercises to lose weight and faces

This is the best set of exercises that will help create a flat stomach at home, because it not only includes twisting in the press, and it also includes intense exercises that contribute to burning fat quickly not only on the stomach.But you need to understand that the effect will be stronger and more noticeable, the more effort and the more comprehensive access to fat burning.This means that, along with classes, you will observe the appropriate nutrition and will not be taken to extremes, for example, using a low diet to compare hunger.

Curly

There is no more common motion than the newspaper.It is not the most effective, but it will help you strengthen the muscles of the bark if you combine it with a suitable diet, and for a short time, you will see the results.

• Lying on the carpet face down.Bow your knees, feet should be on the floor with the entire surface.
• Make your hand behind your head.
• Inhale deep and tear the upper body from the floor.Breathe out when you rise.
• Inhale when you fall back to the starting position.Take a breath when lowering your body to the floor.
• Perform 10 repetitions, and then repeat in 2-3 approaches.

Reverse

• Lying on the carpet face down.Bow your knees, feet should be on the floor with the entire surface.
• Lower your hands along the body.
• Lift your legs to the hips perpendicular to the floor.
• Raise the back to the knee to move towards the chest.
• Inhale your foot on the floor.Breathe out when you tear your back from the floor and bring your knees to your chest.
• Perform 10 repetitions in 3 approaches.

Spiral

The motion is very similar to the usual twist, but here you will have to rotate another person.

• Lying on the carpet, taking your head with your head.
• Bow your knees so that the foot does not touch the floor.
• Lift the upper body as with normal twisting, turn right shoulder to the left.On the left side of the body should be on the floor.
• Repeat the movement for the other side.Turn left to the shoulder to the right, without tearing the right body from the floor.
• Perform 10-12 repeats.

Twisted with lifting legs

• Lying on the carpet face down.Extend your legs up and cross them.
• Perform the same motion as when performing conventional spiral.
• Inhale when you lower your body and cross your feet.Breathe out when you rise.
• Perform 10-15 repeats in 3 consecutive approaches.

Twisted

It is very similar to the side.The only difference is that you have to lift your right leg when you move left to right and vice versa.Perform 10-12 repeats for each side of the two consecutive approaches.

Rotate a bicycle

• Located on the floor or carpet.Keep your hand on the left and right side of the head, respectively.
• Lift your legs and bend them on your knee.
• Pull the right knee into the chest.Right your right knee, you should try to go to their left elbow.
• Right leg light and pull your left knee into your chest.Lift the upper body and make sure that the right elbow touches the left knee.
• Perform 10-12 repeats for both sides in 2 consecutive approaches.

Planck with turn

This movement aims to work at the lower part of the back, hips and press.

• Take the position of the bar on the floor or carpet to knee and elbow on the floor.
• The eyes are facing forward, and the neck and spine are built in a line.
• Tear your knee from the floor and set your feet on the socks.
• Hold this position for about 30 seconds.Make sure you breathe normally in the classroom.
• Now alternating to the position of the side bar for each side of the body for 30 seconds.

Planck with a turn

• Located on the floor.
• Move your body weight to the right elbow or right arm and leg.Make sure your right hand is bent in the right corner.
• Left foot on the right.Keep your foot straight.Lift your hips.
• Hold this position for about 30 seconds.If you have experience in implementing this movement, you can hold a position for 1-2 minutes.
• Repeat the exercise for the other side.

Lunch with turn

If you are just starting to work in the press, you must first try your lungs with turning.

• Take a step forward with your left leg and bend it on your knees.You will feel a tension in the back of the right thigh.
• Lift your arms forward parallel to the floor.
• Take a big step with your left foot and sit down, as if you were sitting on a fantasy chair.The right leg should stay behind and be placed on the toes.
• Make sure the back is in a direct position.
• Lunge with another foot.
• Perform 15 repetitions.

Tilts to both sides

• Stand straight, legs together.Lift your arms on your head and bend them together.
• Suspected tilted to the left as much as possible for you to feel tight on the right side of the body.Hold this position for 15 seconds.
• Back to the starting position.
• Repeat the exercise for the right side of the body.Hold in a position for 15 seconds.
• As soon as you easily keep the situation in 15 seconds, you can increase this time to 30 seconds or more.

Vacuum exercise

Excellent helps strengthen the muscles of the abdominal cavity and focus mainly on the breath.

• Standing above all four people, supporting the body on the knee and elbows.
• Take a deep breath.The press should be relaxed.
• Expiratory.Tighten into the process of exhalation and pull into your stomach.
• Hold this position for about 15-30 seconds
• Perform 15 repeats in 2-3 methods per day.

Lower legs on the chair

• Sit on the chair, straighten your shoulders, straighten your back.
• Put your hand on the sides with your palm.Take a deep breath.
• Breathe out, and Gangster lifts your knees so they are near the chest.
• Hold this position for 5-10 seconds.Do not turn your back and do not lean forward when your knee is on your chest.
• Lower your feet to the floor.Perform 15 repetitions.

Walk

Walking is a good exercise for beginners.You must complete it if you want to remove fat on the stomach, it burns fat throughout the body.Walking for 30 minutes a day at least 5 times a week will allow you to observe the gradual changes in your weight.This low -density exercise will bring good loads to your heart and help increase metabolism.

Run a cowardly

After you are proficient in walking quickly, you can switch to a cowardly running will help easily burn more calories in the body.Running a coward will help you maintain a physical shape, still healthy and against overweight.

Running

If you want to diversify the daily monotonous performance of the same training course, you can try to run for 2-3 days a week.Running will make your heart beat faster, this will help burn more calories rather than walking or jogging.

Cardiovascular training

Cardiocoperation is one of the best ways to burn more calories, as well as eliminate excess in the waist.Do them for 30 minutes a day at least 4-5 times a week and you can also reduce the level of stress, increase the volume of the lungs, maintain the health of the heart and improve sleep.

Swimming

Swimming is a very good exercise that allows you to maintain all creatures in the melody.Swimming will also improve the effectiveness of cardiovascular training.You must choose the optimal training speed that allows burning more calories.In the early stages, it is best to swim at least 1-2 times a week.

Delicious products for weight loss

If you think you are overweight, then you need to immediately reduce carbohydrates, fat foods and start consuming fiber -rich foods.Here are the products that will help lose weight best.

1. Apple: You can use them 3-4 times a day as a replacement for food with high carbohydrates.
2. Almond: Rich in vitamin E and contain a large number of fibers that feel full and reduce hunger.

3. Green vegetables: Rich in fiber and contains very little calories.They will help prevent water delay in the body.
4. Butter: Contains a large amount of unsaturated and single fatty acids, which helps divide fatty acids into energy and water.
5. Cucumber: High water content and very small calories.
6. Watermelon: 80% of water includes water and contains very little calories.Watermelon will help achieve the desired waist.
7. Bean: Helps improve digestion, and also enhance muscles, reduce hunger and prevent excessive eating.

With a complicated approach, combining nutrition and appropriate training, you will see the results for a few weeks.You can do these exercises yourself at home or under the guidance of a professional coach.If you have the power and determination to make more efforts to remove the fat on your stomach, you can easily achieve this.Remember that no results without effort, and eliminating additional pounds is no exception.To speed up weight loss due to excess fat, try to avoid foods rich in carbohydrates quickly and increase calories every day due to physical activity and healthy lifestyle.For example, replace the elevator on a step on the steps, instead of a stroller or subway, walking along the street.