Want to get rid of extra centimeters in the waist? The time has come to find out what exercises for weight loss of the abdomen and sides at home for women, which can be performed with your own weight without dumbbells and simulators.
Performing a set of exercises regularly, you will see a noticeable result after a short time.
10 most effective exercises from fat on the stomach and sides
We train the ability to leave the kitchen!
Yes, yes, you were not mistaken; This is the first and most effective of all exercises for losing weight for women. I want to make sure that you read it, in case you decide to immediately chew on the training complex.
80% of the diet. 20% of the exercises. Do not forget about it!
Now try the first complex of the proposed in this article, it consists of the 8 best exercises in order to remove excess fat from the abdomen and get the muscles of the press.
Book
Start with the position of lying on the floor or gymnastic mat and slowly raise your hands to the knees so that your body forms the letter V. Tighten the muscles of the press and use the body strength to maintain balance in this position.
Hold it as long as possible.
Repeat the movement as many times a minute as you can.
Bike
This exercise No. 1 in the world in effectiveness for the press! The only thing you need to follow is you are not moving too fast when you perform it. Make each repetition slowly and carefully.
Start with 3 approaches of 35 repetitions for each leg. Bring the number to 50 on each side.
Russian twisting
The biggest mistake that people make, performing this exercise, is that they do not hold their back flat. Try that the back is as straight as possible, and do not fall on the side sides. If you are not sure if you are doing the right thing, practice in front of the mirror.
Keep your back straight, stick your chest forward. If in this form it is too "easy", pick up the weight of 2-3 kilograms.
Exercise: Start with 3 approaches to generally come out 20 repetitions (move slowly). Then you can take a dumbbell.
Touching the socks
This exercise should make you feel the lower and upper press. Extend your hands to the ceiling, the back should be tightly pressed to the mother. Remember that during the entire exercise, the lower part of the back should remain pressed to the floor.
Exercise and try to touch the socks (if it doesn’t work out, it's okay, just stretch as high as possible), then return to the starting position, this is one repetition. Repeat the movement as many times as you can within one minute.
Superman
Fat on the back is no less than a pair of bright yellow rubber slopes. Do not neglect your back, it also forms a line.
Lying on the stomach, raise the arms and legs at the same time as high as you can for 30 seconds. If it is relatively easy for you, try to hold the situation for 1 minute. Exercise: Start with 4 approaches so that there are 10 repetitions in total.
Planck with a jump
Start with the stop of lying and, closing your feet, just jump so that the knees first be one, because the elbows on the other side, then return to the starting position. Change the side with each jump. Make sure that the press press is tense all the time. Repeat the movement as many times as you can for a minute.
Variation of touching socks
Start by lying on the floor. Raise your hand and at the same time raise the opposite leg. Bend the second leg in the knee and reduce to the floor to support, keep the press muscles in tension. Repeat the movement as many times as you can within one minute.
Classic twisting
I think we all know how twisting is performed . . . Make sure that you strain the muscles of the press, on the movement up. Concentrate more to use the case than on the number of repetitions. Slowly and correctly performed twisting more efficiently than quick torn repetitions. Perform movement as many times as you can in one minute.
If you liked this article about the exercise for burning fat, and you would like to get a full-fledged plan for home training like these, look at our 21-day weight loss marathon.
In 21 days, people manage to drop from 5 to 10 kilograms, and they are completely delighted with this. But besides this, we get reviews from those whom the program taught how to change their habits in food and who found a diet that helps them in the long run.
30-day complex for press tone
Meanwhile, how you feel with a flat stomach and without it, is the abyss. Imagine what it feels like to wear tight tops? Do not cover reflexively all the time with a handbag in the park? With pleasure to finally get rid of outerwear on the beach . . .?
This may seem impossible, but if you follow this simple proven plan, it will be quite realistic to remove the stomach. Yes. It is for you!
And it is here that we are ready to help you. This year we combined the forces with a fitness trainer to create for you a new and absolutely exclusive 30-day marathon to burn the subcutaneous fat in improving the tone of the press muscles.
We directly hear how you exclaimed: and how is it different from all such press programs? Our marathon is specially designed to be less complicated and more satisfaction! The plan is compiled in such a way as to work out the key muscles in the abdomen, performing simple exercises, so you can easily integrate classes in any dense schedule.
So promise yourself to feel good this summer, lose weight and devote yourself to our June 30-day marathon of gymnastics for the tone of the abdomen. Just download and print the plan with the pictures below, attach to the refrigerator, closet, above the TV - anywhere, if only he would give you focus on the goals. We even included a photo of how to make every movement, so that you do not get stuck on anything. You do not need either an expensive subscription to the gym, or personal training programs!
All you need is to cook your favorite swimsuit for the season. This summer you will be ready to put it on more than ever!
How to train:Follow the simple steps of this leadership to remove excess from the waist. How to do the exercises of this 30-day marathon is indicated below if you are not familiar with the execution technique.
- Movement 1: Planck on the elbows and knees. Make sure that the elbows are right under the shoulders and do not bend the pelvis up.
- Movement 2: Simplified Burpi. Put your hands on the floor and take the emphasis of lying down, setting back first, then the second leg. Then, in the same way, tighten your legs to your hands, become straight and stretch your arms up.
- Movement 3: Planck on the elbows and socks. Put on your socks and raise your knees and hips from the ground. Sweep the body weight forward so that your nose is in front of the fingers and pull the navel.
- Movement 4: Full Bourpie. Put your hands on the floor and throw away two legs back at the same time to be in the end of lying. Then, in the jump, tighten your legs to your hands again and jump up, tearing your feet off the floor.
- Movement 5: Planck in the end of lying. Put on your outstretched hands on the floor, make sure that the wrists are on the same line with your shoulders and go forward on the socks.
- Movement 6: Burpie with push -ups. Do everything in the same way as in the previous paragraph, only when taking the emphasis, perform one push -up: bend your elbows and go to the floor before jumping up. If it is difficult for you, before the push -ups you kneel.
How to get rid of excess fat on your stomach is an exhaustive leadership!
A flat stomach is what many women are longing passionately. However, removing fat means not only to look good in a bikini.
Today we know more than ever about diets, and although it’s not so scary if you are soft in some places, but excess fat in the lower abdomen and sides can be really dangerous to health.
To determine if you have excess weight, you can by measuring the body mass index (BMI), but, according to the National Health Service, the degree of risk can vary depending on where it accumulates. And excess weight is one of the most dangerous.
"A large amount of fat in the waist (in comparison with fat around the buttocks and hips) makes you more at risk of diabetes and heart problems, " she says. A healthy waist of the waist for men is less than 94 cm (37 inches), for girls it is less than 80 cm (32 inch).
Obesity annually leads to 9, 000 premature deaths and can reduce life expectancy by 9 years. It is also associated with serious heart problems and can increase the risk of heart disease, breast cancer, colon, prostate and type 2 diabetes.
We are constantly bombarded by news about the latest achievements of diets, that we need to eat more than this, less that we need to try such exercises at home . . . But what really works if you want to get rid of fat from the abdomen?
Move
Those passed when everyone thought that in order to weigh less, you just need to eat less. The government recommends adults to engage in two forms of activity: aerobic and power to maintain a healthy weight.
These classes should include 2 hours 30 minutes "from medium to intensive" aerobic activity per week (jogging, swimming, power walking, jumping standing . . . everything you like! ), And exercises for strengthening the muscles two or more than a day a week (studying all the main muscle groups - legs, hips, back, chest, shoulders and hands), including using a barbell.
If you want to lose weight and focus on being overweight with training, try these 10 exercises for a flat stomach. For them, you will not need either an expensive subscription to the gym, or a fashionable personal coach, and, the best, you can start today!
Eat wisely
No, here we will not tell you that you just need to eat less to get rid of the hated fat from the sides and on the belly. But you need to make a choice in favor of healthier meals and snacks, so as to feel as good inside as you look outside. If we talk about fat burning, there are many simple ways to form an everyday diet, we recommend these superf products in the list below - they are guaranteed to put your diet on the right rails!
Fat burning products
- Copper: greens with fleshy leaves, like cabbage, mushrooms, seeds - in all this there is a lot of copper, which helps the body burn fat faster. Recent studies of the University of California in Berkeley have shown that copper is an important part of your diet, since it breaks down fat cells used later to release energy. In addition to the mentioned copper, nuts, legumes, oysters and other mollusks are also rich. Copper also prevents premature aging and graying.
- Humus: Studies conducted by scientists have shown that people who prefer Humus as a snack are 53% less prone to obesity and they have 51% less a chance of increasing blood sugar than those who do not eat it - and that is not all. Amaters of Humus Talia on average 5 centimeters thinner than those who do not add chickpeas to their diet, the authors of the study associate this with the fact that in the hummus there is a large number of stable (resistant) starch and diet fiber.
- Nuts: This is a very convenient snack, and there are reasons! Although they contain more fats than, for example, rice cookies, these fats are useful for the body and provide you with a feeling of satiety longer - which means that you will not reach a box with biscuits two hours after dinner!
- Olive oil: it may seem that the best way to lose weight is to avoid all the "fat", but this is not so. Mononasized fatty acids contained in olive oil can help you keep cholesterol under control and at the same time satisfy hunger - in the same way as the nuts.
- Berries: Do you know that one raspberry cup contains six grams of fiber? These crumbs are worth remembering them in the morning - try adding a handful to porridge at breakfast!
- Ovsyanka: If you have caught yourself on the fact that by 10: 30 you are looking for the nearest sweet yummy, it means that you are most likely that you ate breakfast, does not cope so that you do not fall in blood sugar. A bowl of porridge in the morning will allow you not to feel hunger longer!
- Beans: beans, beans, are useful for the heart . . . but not only, for the waist too! There are few calories in them, but there is a lot of protein and fiber, this is the best food in order to pacify the deciding to squeeze the tummy. Try adding them to the salad - it is tasty and in addition much more satisfying than just eat a plate of leaves!
- All -grain: we all know that you need to eat more whole grain bread and pasta instead of ordinary ones, and this is a change that will immediately affect your weight - let it become a good incentive for you to stay away from this section in the supermarket!
- Green vegetables: green vegetables rich in fiber are perfect food for everyone who wants to correct the waist line, because calories are nothing in them. Try to reduce the amount of carbohydrates on your dining dish and replace them with green vegetables - you will still feel satiety, but there will not be a belly!
Take a call
Reasonable nutrition and increased physical activity on an everyday basis will definitely help you lose weight, but if you are engaged in a program specially aimed at problem areas, you are guaranteed to see the desired results!
And if you are looking for ways to remove excess weight without exhausting training and strict nutrition, be sure to study our tips on how to lose weight without a diet and remove the stomach in a short time at home
It is for this purpose that we developed a 30-day marathon, which includes exactly the exercises that you need, do them for a month, and after it you will have a flatter belly.