The most effective weight loss exercises abdomen and sides at home without exercise equipment

It’s hard for you to get into the jeans that you wore for several years back? Feel yourself losing confidence due to fatty deposits in the abdomen? Know that you are not the only woman in a world with such a problem. Almost 50-60% of women worldwide dissatisfied with their appearance and are looking for ways and means waist reduction. If you want a beautiful press, dreaming of a perfectly flat stomach and narrow waist, follow our exercises for weight loss of the abdomen and sides at home be ready to make lifestyle changes. Such a combination will give an impressive effect in the shortest possible time and will stay with you for a long time.

If you are obese, then it will be difficult for you to get rid of fat on the stomach and make it flat. But, if you are determined you’ll have to completely abandon your favorite cupcakes, hamburger, pizza and ice cream, instead focus on green leafy vegetables as well as high-content foods fiber. Only in this way can you reduce the volume of your waist.

The best way to get a slim figure is a combination proper nutrition and a set of physical exercises. A balanced diet will help reduce calorie intake and create their deficit, and sports will help burn calories and tone the muscles. We have prepared a complex that can to carry out the house at least every day to see soon result in the mirror.

• Causes of the appearance of fat in the waist
  • 1. Poor metabolism
  • 2. Genetics
  • 3. A sedentary lifestyle
  • 4. Overeating
  • 5. Improper sitting posture
  • 6. Stress and illness
  • 7. Weak muscles
  • 8. Hormonal changes
• The most effective exercises for weight loss of a stomach and sides with Photo
  • 1. Twisting
  • 2. Reverse twists
  • 3. Oblique twists
  • 4. Twisting with raised legs
  • 5. Lateral twists
  • 6. Twisting bike
  • 7. Bar with turns
    • U-turn bar
  • 8. Lunges with turns
  • 9. Side bends
  • 10. Exercise Vacuum
  • 11. Raising legs on a chair
  • 12. Walking
  • 13. Jogging
  • 14. Running
  • 15. Cardio workout
  • 16. Swimming
  • Video complex of 5 effective exercises for flat belly
• Delicious Slimming Products
  • How to determine the amount of fat?

Causes of the appearance of fat in the waist

A small amount of body fat is the norm, as It serves to protect bones and internal organs. But the excess quantity should be a matter of serious concern. You you can lose weight with training low carb diet. But first, let’s deal with the reasons:

1. Poor metabolism

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

2. Genetics

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

3. A sedentary lifestyle

If you are sedentary and not physically active exercise, spending most of the time at the TV or computer, then inevitably dial extra for the next several years.

4. Overeating

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

5. Improper sitting posture

If you do not follow the correct posture and always stoop, when sitting, be sure to accumulate body fat in abdominal area. You should always sit with your back straight. position.

6. Stress and illness

Stress is one of the main causes of fat accumulation. natalia. Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters. Diseases like cancer breast, sleep apnea, hypertension, cardiovascular disease and diabetes in women leads to the accumulation of fat in the abdominal region.

7. Weak muscles

If the abdominal muscles are flabby, then you can easily accumulate surplus of this area.

8. Hormonal changes

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

The most effective exercises for weight loss of a stomach and sides with Photo

This is the best set of exercises that will help to make a flat belly at home, because it consists not only of twisting on the press, as well as intensive exercises, contributing to the rapid burning of fat not only on the stomach. But need clearly understand that the effect will be stronger and more noticeable, the greater You will make efforts and the more comprehensively approach the issue fat burning. This means that along with classes you will maintain proper nutrition and will not rush to extremes, for example, resort to low-calorie diets that compare hunger strike.

1. Twisting

Non-popular movements than twisting on the press. It is not most effective but helps you strengthen your core muscles if you you will combine it with the right diet, and in a short time you will see results.

• Lie on the mat face up. Bend your knees, feet with this should be the entire surface on the floor.
• Keep your hands behind your head.
• Take a deep breath and tear your upper body off the floor. Exhale when you rise.
• Inhale as you lower back to the starting position. Breathe in when you lower your body to the floor.
• Do 10 reps and then repeat in 2-3 sets.

2. Reverse twists

• Lie on the mat face up. Bend your knees, feet with this should be the entire surface on the floor.
• Lower your arms along your body.
• Raise your legs so that your hips are perpendicular the floor.
• Lift your lower back so your knees move in side of the chest.
• Inhale when you put your feet on the floor. Exhale when tear your back off the floor and bring your knees to your chest.
• Do 10 reps in 3 sets.

3. Oblique twists

The movement is very similar to ordinary twisting, but here you are you will have to turn one shoulder towards the other.

• Lie on the mat, hands behind the head.
• Bend your knees so that your feet do not touch the floor.
• Lift your upper body as you would with normal twists, while turning the right shoulder towards the left. Left side torso should be on the floor.
• Repeat for the other side. Turn left to shoulder to the right side, without tearing the right side of the body from gender.
• Do 10-12 reps.

4. Twisting with raised legs

• Lie on the mat face up. Stretch your legs up and cross their.
• Make the same movements as with regular twisting.
• Inhale as you lower your torso and cross your legs. Exhale when you rise.
• Do 10-15 reps in 3 sets in a row.

5. Lateral twists

It is very similar to lateral twisting. Only difference is that here you have to lift your right leg when move your left shoulder to your right and vice versa. Do 10-12 reps for each side in 2 sets in a row.

6. Twisting bike

• Lie on the floor or rug. Keep your hands on the left and right sides heads respectively.
• Raise your legs and bend them at the knees.
• Pull your right knee toward your chest. Raising your right knee, you should try to reach their left elbow.
• Bend your right leg and pull your left knee toward your chest. Lift your upper body and make sure your right elbow touches the left knee.
• Do 10-12 reps for both sides in 2 sets contract.

7. Bar with turns

This movement is aimed at working on the lower back, hips and abs.

• Position the bar on the floor or rug so that your knees and the elbows were on the floor.
• The gaze is directed forward, and the neck and spine are lined up in one line.
• Tear your knees off the floor and place your feet on your toes.
• Hold this position for about 30 seconds. Make sure that breathe normally during exercise.
• Now alternately move to the side bar position for each side of the body for 30 seconds.

U-turn bar

• Lie on the floor on your side.
• Move your body weight to your right elbow or arm and right leg. Make sure your right arm is bent at right angles.
• Put your left foot on your right. Keep your legs straight. Hips pick it up.
• Hold this position for about 30 seconds. if you have experience performing this movement, then you can hold your position in within 1-2 minutes.
• Repeat the exercise for the other side.

8. Lunges with turns

If you are just starting your abs training, you should first try lunges with turning the body.

• Step forward with your left foot and bend it at the knee. You feel the stretch in the back of your right thigh.
• Raise your arms forward parallel to the floor.
• Take a big step forward with your left foot and sit down as if take an imaginary chair. The right foot should be left behind. and be put on the toe.
• Make sure your back is upright.
• Lunge with your other foot.
• Do 15 reps.

9. Side bends

• Stand straight, feet together. Raise your arms above your head and put them together.
• Tilt your torso to the left as much as possible so that you felt a stretch on the right side of the body. Hold it position for 15 seconds.
• Return to starting position.
• Repeat the exercise for the right side of the body. Linger in position for 15 seconds.
• As soon as it becomes easy for you to hold position for 15 seconds, you can increase this time to 30 seconds or more.

10. Exercise Vacuum

Excellent helps strengthen the abdominal muscles mainly focused on breathing.

• Get on all fours, supporting the body on your knees and elbows.
• Take a deep breath. The press should be relaxed.
• Exhale. Tighten and pull into the exhalation process stomach.
• Hold this position for about 15-30 seconds
• Do 15 reps in 2-3 sets per day.

11. Raising legs on a chair

• Sit on a chair, straighten your shoulders, straighten your back.
• Put your hands on the sides, palms down. Make deep inhale.
• Exhale and lift your knees so that they are close to the chest.
• Hold this position for 5-10 seconds. Do not round back and do not lean forward while the knees are at the chest.
• Lower your feet to the floor. Do 15 reps.

12. Walking

Walking is another good exercise for beginners. You should perform it, if you want to get rid of belly fat, it burns body fat. 30 minutes brisk walking per 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 on your heart and will help increase metabolism.

13. Jogging

Once you’ve mastered brisk walking, you can switch jogging, which will help to easily burn extra calories the body. Jogging helps you keep fit, Stay healthy and fight excess weight.

14. Running

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

15. Cardio workout

Cardio exercise is one of the best ways to burn a lot of calories. and also get rid of excess waist area. Follow them 30 minutes a day at least 4-5 times a week, and you can also reduce stress, increase lung capacity, maintain heart health and improve sleep.

16. Swimming

Swimming is a very good exercise that allows keep the whole body in good shape. Swimming will also improve the effect. cardio training. You must choose the best training pace, which would allow you to burn more calories. At the initial stage, it’s better just swim at least 1-2 times a week.

Video complex of 5 effective exercises for flat belly

If you do not want to read, there is a desire to immediately begin training, then try the complex for homework, suggested on video.

The next program for faster weight loss in the field abdomen, it consists of exercises of a complicated level and will not work to everyone. But if you are able to master it, then in a short time after start training, you will see impressive changes in your body.

Delicious Slimming Products

If you think that you are overweight, then you need immediately reduce your intake of carbohydrates, fatty foods and start consume fiber-rich foods. The following are products which in the best way will help to lose weight.

1. Apples: you can eat them 3-4 times per day as a substitute for high-content foods carbohydrates.

2. Almonds: rich in vitamin E and contains a large the amount of fiber that gives a feeling of satiety and reduces hunger.

3. Green leafy vegetables: rich in fiber and contain very few calories. They will help prevent delays. water in the body.

4. Avocado: high in fiber and monounsaturated fatty acids that help break down fatty acids for energy and water.

5. Cucumber: has a high water content and is very few calories.

6. Watermelon: 80% water and contains very few calories. Watermelon helps to achieve the desired waist great.

7. Beans: helps in improving digestion, and also strengthens muscles, reduces hunger and prevents overeating.

Along with the use of these products, it is very important to perform certain exercises that help you get rid of excess fat on the sides. You must combine exercise and diet to burn fat more efficiently. It’s important to include them in your schedule, then you will always stay in top shape.

With an integrated approach, combining proper nutrition and training, you will see the results in a few weeks. You you can do these exercises at home on your own or under guidance of a professional trainer. If you have willpower and determination to make a lot of efforts to get rid of belly fat, then you can easily achieve this yourself. Remember that without effort there are no results, and getting rid of extra pounds here is no exception. To accelerate weight loss due to excess fat, try to avoid foods rich in fast carbohydrates and every day increase calorie intake due to physical activity and healthy lifestyle. For example, replace the elevator hiking on the stairs instead of a trolleybus or metro walk down the street.

How to determine the amount of fat?

It was previously believed that subcutaneous and visceral fat are healthy. phenomenon since it can be used when the body needs extra energy. But times have changed. Studies have shown that overweight leads to cardiovascular disease. Therefore always vital monitor the level of fat and keep it under control. Here are a few ways to measure your waistline.

A) The ratio of the waist and hips

Measure the narrowest part of the waist and then the widest part hips. To calculate the ratio of waist to hips, you need to divide these values. If the result is approximately 8.0 or more, then the risk of cardiovascular disease is very high.

B) body mass index

Body Mass Index (BMI) is the amount of your body weight in kilograms divided by the square of your height in meters. If your BMI is in the range of 25-29.9, then you are in the category overweight. If the BMI is over 30, then you are suffering obese. Do not want to be at risk? Then you need significantly reduce the amount of fat in bodybuilding.

B) Waist

Use the measuring tape to find out the size of the waist navel level. During measurement, you should breathe normally. If your waist size exceeds 86 cm, then you are at risk chronic heart disease.

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