The most effective weight loss exercises and home sides without simulators

It is difficult for you to get into the jeans you wore a few years ago?Do you think you are losing self -esteem due to fat deposits in the abdomen?Know that you are not the only woman in the world with such a problem.Almost 50-60% of women around the world are not happy with their appearance and are looking for methods and tools to reduce waist volume.

If you want a beautiful press, you dream of a perfectly flat stomach and a narrow waist, perform our weight loss exercises and sides at home and prepare to make changes to your lifestyle.This combination will give an impressive effect in the shortest possible time and will remain with you for a long time.

If you suffer from overweight, then it will be difficult for you to get rid of fat in your stomach and make it flat.But if you are full of determination, then you will have to completely abandon your favorite cupcakes, hamburger, pizza and ice cream, instead, focus on green leafy vegetables, as well as products with a high fiber content.Only this way can you reduce your waist volume.

The best ways to buy a thin figure is a combination of proper food and a complex of physical exercise.A balanced diet will help reduce calorie intake and create a deficit, and play sports will help burn calories and give a tone to muscle.We have prepared a complex that can be performed at home at least every day to see the result in the mirror soon.

Causes of fat at the waist

A small amount of fat deposits is the norm, as it serves to protect the bones and internal organs.But an excess must be a subject for serious anxiety.You can get rid of excess weight with training and low carbon diet.But first, we will deal with the reasons:

1. Poor metabolism

With age, metabolism slows down, and this leads to an active group of excess weight.Women are more prone to this than men.You may have been surprised why some of your friends eat fried and sweet, but in most cases they have a flat stomach, and always accumulate fat in the area.The main reason is that your friends have a higher level of metabolism than yours.

2. Genetics

It is proven that fat cells in the body depend on your genes, or more precisely their number.If your grandparents or parents have overweight, then you will have the same problem.There are 2 types of body structure: in the form of a pear and in the form of an apple.If your body is pear -shaped, then weight accumulates in the lower body, for example, in the buttocks.If the body is in the form of an apple, then the fat accumulates in the abdomen.

3. Reduce lifestyle

If you run a sedentary lifestyle and do not perform physical exercises, spending most of the time on TV or computer, then you will inevitably gain a lot over the coming years.

4. Overeating

If you eat more than you should, make sure you gain weight.If overeating is combined with a sedentary lifestyle, then you get in the shortest possible time, and you can easily gain weight.

5. Incorrect stay in a sitting position

If you do not monitor the correctness of the behavior and always call, when you sit, then make sure you accumulate fat deposits in the abdomen.You always have to sit down, keeping your back in a direct position.

6. Stress and disease

Stress is one of the main reasons for the accumulation of fat at the waist.Stress increases the level of cortisol in the body, which leads to the appearance of additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women are collecting fatty deposits in the abdominal area.

7. The weak muscles

If your abdominal muscles are fiery, then you can easily accumulate surplus in this area.

8. Hormonal changes

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

The most effective exercises for losing weight and sides with photo

This is the best set of exercises that will help to make a flat stomach at home because it consists not only of the turn in the press, and also includes intense exercises that contribute to the rapid burning of fat not only in the stomach.But you need to clearly understand that the effect will be stronger and more noticeable, the more effort you make and the more inclusive you approach the issue of fat burning.This means that, along with classes, you will observe the right food and not rush to extremities, for example, addressing low -calorie diets that compare the hunger strike.

1. Turning

There is no popular movement than a twist in the press.It is no longer effective, but it will help you strengthen the bark muscles if you combine it with the right diet, and in a short time you will see the results.

• Lie on the carpet face up.Bend your knees, the legs should be on the floor with the entire surface.
• Make your hands behind your head.
• Inhale deeply and brush the upper body from the floor.Bring out when you get up.
• Inhale when falling back to the starting position.Breathe when lowering your body on the floor.
• Make 10 repetitions, and then repeat in 2-3 access.

2. Reverse turn

• Lie on the carpet face up.Bend your knees, the legs should be on the floor with the entire surface.
• Lower your hands along the body.
• Raise your feet so that the hips are perpendicular to the floor.
• Raise the bottom of the back so that the knees move toward the chest.
• Inhale when placing your feet on the floor.Take out when you take your back off the floor and bring your knees to your chest.
• Make 10 repetitions in 3 approaches.

3. Oblique Turning

The movement is very similar to the usual winding, but here you will have to turn one shoulder towards the other.

• Lie on the carpet, take your hands for the head.
• Bend your knees so that your feet do not touch the floor.
• Raise the upper body as with the usual winding, turning the right shoulder to the left.The left side of the body should be on the floor.
• Repeat the movement for the other side.Turn the left to the shoulder to the right, without torn the right side of the body from the floor.
• Repeat 10-12.

4. Twisting with raised legs

• Lie on the carpet face up.Extend your legs up and pass them.
• Make the same movements as when performing ordinary curves.
• Inhale when lowering your body and crossing your feet.Bring out when you get up.
• Make 10-15 repetitions in 3 routine access.

5. Side Turning

It is very similar to the side twist.The only difference is that here you have to raise your right foot when moving the left shoulder to the right and vice versa.Repeat 10-12 for each side in 2 in a row.

6. Twisting a bike

• Lie on the floor or carpet.Hold your hands on the left and right side of your head, respectively.
• Raise your feet and bend them to the knees.
• Pull the right knee to the chest.By raising the right knee, you should try to reach their left elbow.
• Light your right foot and pull your left knee to your chest.Raise the upper body and make sure the right elbow touches the left knee.
• Repeat 10-12 for both sides in 2 routine access.

7. Planck with curves

Perform an exercise as a bar with curves.

This movement is intended to work on the lower back, buttocks and press.

• Take the position of the ribbon on the floor or carpet so that the knees and elbows are on the floor.
• The look is directed forward, and the neck and spine are built in a row.
• Wash your knees from the floor and put your feet in socks.
• Hold this position for about 30 seconds.Make sure you breathe normally during the class.
• Now go alternately to the position of the side bar for each side of the body for 30 seconds.

Planck with a twist

• Lie on the floor on the side.
• Move body weight to the right elbow or right arm and leg.Make sure the right hand is bent at right angles.
• Place the left foot to the right.Keep your feet straight.Raise your hips.
• Hold this position for about 30 seconds.If you have experience in performing this movement, then you can hold the position for 1-2 minutes.
• Repeat the exercise for the other side.

8. Cuts with curves

If you have just started working in the press, you should first try lunges with body return.

• Take a step forward with the left foot and bend it to the knee.You will feel a stretch on the back of the right thigh.
• Raise your arms forward in parallel to the floor.
• Take a big step forward with your left foot and sit down, as if you were sitting in an imaginary chair.The right foot should be left behind and put on the toe.
• Make sure the back is in the direct position.
• Wash with another foot.
• Make 15 repetitions.

9. Tilts on the sides

• Stand straight, legs together.Raise your arms over your head and fold them together.
• Pull the torso to the left as much as possible in order to feel a stretch on the right side of the body.Hold this position for 15 seconds.
• Return to the starting position.
• Repeat the exercise for the right side of the body.Hold in position for 15 seconds.
• Once it becomes easy for you to keep the situation for 15 seconds, you can grow this time in 30 seconds or more.

10. Vacuum Exercise

Excellent helps to strengthen the abdominal cavity muscles and is mainly focused on breathing.

• Stand on all four sides, supporting the body on the knees and elbows.
• Take a deep breath.The press should be calm.
• Extract tighten in the extraction process and draw yourself in the stomach.
• Hold this position for about 15-30 seconds
• Make 15 repetitions in 2-3 access per day.

11. Raising the feet in the chair

• Sit in a chair, straighten your shoulders, run your back.
• Place your hands on the sides with the palms down.Take a deep breath.
• Take out, and the gangster raises their knees so that they are close to the chest.
• Hold this position for 5-10 seconds.Do not round your back and do not support forward for the moment when your knees are in your chest.
• Lower your feet to the floor.Make 15 repetitions.

12. Walking

Walking is another good exercise for beginners.You have to meet it if you want to get rid of fat in your stomach, it burns fat deposits throughout the body.Walking 30 minutes a day at least 5 times a week will allow you to observe gradual changes in your weight.This low -intensity exercise will give a good load to your heart and help increase metabolism.

13. Running from a coward

Once you have mastered the fast walking, you can switch to a cowardly run that will help to easily burn extra calories in the body.Running a coward will help you maintain physical shape, remain healthy and fight overweight.

14. Run

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

15. Cardio training

For high quality fat burning and muscle mass maintenance, it is necessary to learn how to do cardio training correctly.Such loads help not only physical form in normal but also strengthen health

Cardio is one of the best ways to burn a lot of calories as well as to get rid of the surplus at the waist.Perform them for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase lung volume, maintain heart health and improve sleep.

16. Swimming

Swimming is a very good exercise that allows you to maintain the whole organism in tone.Swimming will also improve the effect of cardio training.You need to choose the optimal training pace that would allow more calories to burn.In the initial phase, 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 should immediately reduce carbohydrate consumption, fatty foods and start consuming fiber -rich foods.Below are products that will help best to lose weight.

1. Apple: You can use them 3-4 times a day as a replacement for foods with a high carbohydrate content.

2. Almond: Rich in vitamin E and contains a large number of fibers that give a sense of satiety and reduce the feeling of hunger.

3. Green leaf: Rich in fiber and contain very few calories.They will help prevent water delay in the body.

4. avocado: Contains a large amount of fatty acids saturated with fiber and mono, which help divide fatty acids into energy and water.

5. Cucumber: It has a high water content and a very small amount of calories.

6. watermelon: 80% water consists of water and contains very few calories.Watermelon will help to achieve the desired waist.

7. legume: Helps improve digestion, and also strengthen muscles, reduces hunger and prevents overeating.

Along with the use of these products, it is very important to perform certain exercises that will help get rid of excess fat on the sides.You need to combine training and diet in order to burn fat more effectively.It is important to include them in your schedule, then you will always stay in the best form.

With a complex approach, combining the right food and training, you will see the results in a few weeks.You can perform these exercises at home yourself or under the direction of a professional coach.If you have the will and determination to make a lot of effort to get rid of fat in your stomach, then you can easily achieve this yourself.Remember that there are no results without effort, and renouncing extra pound is no exception.To accelerate weight loss due to excess fat, try to avoid fast carbohydrate -rich foods and increase calorie consumption daily due to physical activity and a healthy lifestyle.For example, replace the elevator on a walk in steps, instead of a wheelchair or subway, walk along the road.