Every woman dreams of a slim figure with flat stomach and a wasp waist. Many attempts to reach his ideal, but soon became frustrated because of the fact that there is no effect. Belly and hips is a really troubled place, in these areas the fat comes quickly, but very slowly comes down. Get rid of the hated deposits, you need to eat regularly and the right. This is important, because abdominal fat is not only aesthetically pleasing, but also hazardous for health. Consider what exercises you can do at home that will help with weight loss and in combating fat deposits in the abdomen and the sides.
It is possible to remove fat from certain places on the body
People who often ask the question, what exercise or exercises you can do at home to remove the belly and hips. However, they are not as body fat to go through the body more or less evenly, but not in the specific area. Twisting, massaging, miracle creams, or the belts will not help remove fat in a particular area. This can only be done with the help of liposuction, but if you eat properly, the fat will quickly recover. Local weight loss is the biggest misconception of modern people.
For example, when a person makes the twisting of the press, and 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 into the bloodstream, supplying energy. However, in the blood moves throughout the body, causing it to circulate in one area will not work. Therefore, if you decide to lose weight on the belly and sides, then be ready, that fat will burn first in other areas and then come to the right place.
However, in addition, that the way to lose weight on belly sides a week at home or in the gym, there is no, here is good news. Stimulation of specific muscles (specifically, in this case, the press will help tighten the abdominal area. And thanks to the load, can greatly improve the aesthetic appearance of the body. On the one hand, such results will be visible, on the other hand – will promote an overall weight loss of the body, which will gradually come down fat from the abdomen and hips.
It is possible to lose fat at home
If you want to lose weight at home is quite possible, the main thing is to be patient, make an action plan and not deviate from it. The most important rule is to remember every lose weight is to reduce calorie intake. This can be done in two ways: eat less or eat properly and exercise. According to many experts, the second variant is more appropriate. To weight loss different parts of the body depend on the characteristics of the organism: some fat is coming off evenly, the other first loses the upper part, and the third – bottom. Therefore, if you want to tighten up the abdomen and narrow the waist, then pick up a set of exercises properly, to diet, get regular. Although initially lost weight breasts, don't be discouraged, keep practicing, soon the positive changes that occur with your waist.
Is it possible, all of the ways to remove the excess for a short time
As already mentioned, for fast weight loss you need to set the power. This is not about a strict diet and a balanced diet. To menu a proper diet will help nutrition. People who should avoid stress. If a person has a bad mood, his body produces cortisol (the stress hormone), which contributes to the accumulation of fat cells on the waist. You should also give up alcohol and sweet carbonated drinks that also increase fat in the body. People who want to reduce the waist circumference, it is necessary to realize that the result is that 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.
The thin waist can be obtained by doing exercises using the weight of his body. Avoid movements with weights, that will help you in building the muscles, causing the abdominal circumference will increase visually. Train regularly, but with small breaks. 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. If you want to lose weight and tighten the body, removing sagging belly, exercise 2-3 times a week to expedite the result, train 4-5 times a 7 days. For one class, pick 4-5 exercises that you need to make changes in 3 sets of 25 to 30 times. Accelerate the fat burning, you have to constantly change the exercises, the search for new possibilities.
Complexes for the removal of subcutaneous fat
For weight loss and burning abdominal fat use a variety exercises:
- exercise with a hula Hoop. During the rotation increases muscle tone, accelerated blood circulation, metabolism, as a result, fats are burned faster. In addition, the hula Hoop eliminates cellulite by working on the desktop. There are dynamic exercises with the Hoop;
- twisting of the press will be effective, if a person eats 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 that are not listed above. To UPS because of the strain the abdominal muscles, raise the torso only when you exhale. In practice, light fires, and then stops, to prevent the increase of the muscles of the abdominal circumference;
- the exercise program for the abdomen and waist. The level of difficulty varies, it is recommended to start with simple movements, gradually moving to more severe;
- weight loss program with the 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. These movements accelerate the fat burning, but this process is a little slower, as with the active class. Remember that it is not important what, but how often and intensely it is necessary to do the exercises to quickly remove the excess.
The most effective exercises to remove excess
Exercises with hula hooping help you lose weight quickly, including on a belt. Better to start with the usual spins. Exercise with a hula Hoop:
- Stand with your feet connect, hands on his head. Gently turn the Hoop with a small amplitude. First turn right and then left 88 times. While exhaling, hold your breath for 2 seconds, the trunk, press the button.
- 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 repeats – 10 times in different directions.
- Foot connection, to stand on tip-toe, put your hands above your head. Twist the Hoop for 10 minutes. This is a difficult movement to perform better after a simple.
- The feet squeeze hands on the back of the head. Spin the Hoop to the right, and then left for 5 minutes. Only the movement of the pelvis.
Work the muscles of the press and 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 simultaneously pull your knees to your chest (stomach needs to draw). Then the left knee pull your right knee. Then repeat on the other leg.
- Turn on the left side, bend your legs, slightly tilt the torso to the right. Move the hands to the feet, with knees and shoulders must be raised. Softservices per 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 down on your back, pull your knees up to the torso, arms spreading to the sides. Lift your pelvis and move back a little to the right so that the knees are compressed. Then repeat on the left side.
- Take a horizontal position, bend your legs. Then extend your knees to the right and left side. Repeat on the left side.
All the exercises we recommend to perform 20 times.
To Complement the exercise of meeting with the expander. These movements work different groups of abdominal muscles and relieve the spine. The training programme using the expander:
- Lie down, feet in the safe in the expander, grip handle. Raise your legs at a 90° angle, and the handle of the exerciser to pull the abdominal area. 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 your legs to make them handle the simulator.
This is an effective set up together with the diet will help remove the fat belly and hips.
Easy and simple for the lazy
Is there a special set for people who don't want to spend a lot of time for class and lose weight. The exercise, which you can gradually remove the excess, for the lazy:
- Stand with your back and feet flat. Again, lift your legs so your knees are at waist level.
- Take a horizontal position, hands 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 your head, lift your feet, 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 the right.
- During inhalation, tighten your stomach units, lock for 30 seconds, and then exhale and relax.
The duration of each exercise – 15 to 30 seconds. Later, their length can be increased.
For more ways to promote fat burning
Exercise methods for weight loss belly and hips are different, but should be rhythmic. Because fats are burned faster with the accelerated action of the heart. For such cases, the body stores fat tissue. When you exercise at a fast pace accelerates the burning of fat. Fat burning class speeds up the heart rate and maintain it for a long time. Such exercises include running, swimming, classes for cardio, jumping rope. You can choose any suitable way to the weight loss, or alternate them. To accelerate weight loss in the abdominal area and hips, you can use fat burners. This is a special supplements that contain caffeine, synephrine, yohimbine, etc., take Them before your workout to speed up fat burning. The most mild and effective fat burners for women is L-carnitine. Don't expect instant results, be patient, exercise regularly and eat properly. The selection of the best set of exercises to remove excess fat, it is better to consult with an expert.
Key findings
Therefore, if you want 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 the slim, trim to the waist, rotate the hula Hoop, do the exercises for the abdominal muscles, do cardio. And what is best to combine a set of exercises, with Jogging, Cycling, swimming, aerobics, etc. How often do the exercises, perform them at home or in the gym, you can decide for yourself, due to the desired result (lose weight, tighten the press, to keep in shape). However, all your efforts will be useless if you do not want to reduce calorie intake, and will not go on properly balanced diet. To speed up the process of weight loss, you can use the special ingredients.