Is it difficult for you to wear jeans you wore years ago?Do you feel you have lost confidence due to abdominal fat deposition?Know that you are not the only woman in the world who has such a problem.Almost 50-60% of women around the world are not satisfied with their appearance and are looking for ways and means to reduce waist volume.
If you want a beautiful press that you will dream of a perfect stomach and narrow waist, do our weight and weight loss exercises at home and be ready to make a lifestyle change.This combination will have impressive results in the shortest time and will stay with you for a long time.
If you are obese, it will be difficult for you to get rid of the fat on your belly and make it flat.But if you are full of determination, you will have to completely abandon your favorite cupcakes, hamburgers, pizza and ice cream and instead focus on leafy greens and products that are high in content.Only in this way can you reduce the volume of your waist.
The best way to buy slim numbers is to combine the right nutrition and physical exercise complex.A balanced diet will help reduce calorie intake and create a deficit, and exercising will help burn calories and add tone to muscles.We have prepared a complex that can be done at home at least every day to see the results in the mirror soon.
Causes of waist fat
Small amounts of fat deposition are norms because it protects bones and internal organs.But the redundant one should be the subject of serious anxiety.You can get rid of overweight by training and a low-carbon diet.But first, we will deal with the reasons:
1.Poor metabolism
As we age, metabolism slows down, which leads to a group of positive overweight.Women tend to prefer this more than men.You might be surprised why some of your friends eat fried and sweet, but in most cases, their stomachs are flat and you always get fat in this regard.The main reason is that your friends have higher metabolism levels with you.
2.Genetics
It turns out that the fat cells in the body depend on your genes, or their number.If your grandparents or parents are overweight, you will have the same problem.There are two types of human body structure: in the form of pears and in the shape of apples.If your body is pear-shaped, weight accumulates in the lower body, for example on the hips.If the body is in the shape of an apple, fat will accumulate in the abdomen.
3.Sit lifestyle
If you live a sedentary lifestyle and don’t do physical exercise, spending most of your time on TV or computers, you will inevitably gain too much in 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, you can get the shortest time in the shortest time and you can easily gain weight.
5.Incorrect sitting posture
If you don't follow the correctness of your posture and always bend over, make sure to accumulate fat deposits in your abdomen when you sit down.You should always sit, putting your backwards in a direct position.
6.Stress and disease
Pressure is one of the main reasons for fat accumulation in the waist.Stress increases the level of cortisol in the body, resulting in an additional centimeter of appearance.Diseases in women, such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes, are accumulating fat in the abdomen.
7.Weak muscles
If the abdominal muscles are flat, you can easily build up extra muscle in the area.
8.Hormonal changes
When women's age is close to average, the amount of fat in their body begins to increase proportionally to their weight.During menopause, the risk of fat accumulation around the waist is increased.In women, hormones play an important role in regulating body fat levels.
The most effective exercises for weight loss and side
This is the best set of exercises that will help to have a flat stomach at home because it includes not only twisting in the media, but also intense exercises that not only help fat burn quickly on the stomach.However, you need to understand clearly that the stronger the effect will be, the more effort you will make, and the more comprehensive you will deal with fat burning issues.This means that, together with the course, you will observe proper nutrition and will not be driven to extremes, for example, resorting to a lower-calorie diet that is more hunger-hit.
1.distortion
There is no more popular action than twisted in the media.It's not the most effective, but if you combine it with a proper diet, it will help you strengthen the muscles of the bark and you'll see results in a short time.
- Lying on the carpet.Bend your knees and your feet should be placed on the floor across the surface.
- Put your hands behind your head.
- Inhale deeply and tear your upper body off the floor.Exhale as you rise.
- Inhale when you return to the starting position.Breathe as you lower your body to the floor.
- Perform 10 repetitions and then repeat in 2-3 methods.
2.Reverse twist
- Lying on the carpet.Bend your knees and your feet should be placed on the floor across the surface.
- Lower your hands along your body.
- Raise your legs so your hips are perpendicular to the floor.
- Lift the bottom of your back and move your knees toward your chest.
- Inhale when you place your legs on the floor.Exhale as you tear your back off the floor and place your knees on your chest.
- Perform 10 repetitions in 3 methods.
3.Tilting twist
The movement is very similar to the normal twist, but here you have to turn one shoulder to the other.
- Lying on the carpet, leaning your hands against your head.
- Bend your knees so that your feet don't touch the floor.
- Lift your upper body like a normal twist and turn your right shoulder to the left.The left side of the body should be on the floor.
- Repeat the movement on the other side.Turn the left side toward the right shoulder without tearing the right side of the body from the floor.
- Repeat 10-12.
4.Twist with raised legs
- Lying on the carpet.Stretch your legs and cross them.
- Perform the same movements as when performing normal twists and turns.
- Inhale as you lower your body and cross your legs.Exhale as you rise.
- Repeat 10-15 times in 3 consecutive methods.
5.Side twist
It's very similar to side twists.The only difference is that when you move your left shoulder to the right, you have to raise your right leg here and vice versa.10-12 repetitions were performed for each side in 2 consecutive methods.
6.Twist the bike
- Lying on the floor or carpet.Hold your hands on the left and right sides of your head, respectively.
- Lift your legs and bend your knees.
- Pull your right knee to your chest.Raise your right knee and you should try to reach your left elbow.
- Light your right leg and pull your left knee to your chest.Raise your upper body and make sure your right elbow touches your left knee.
- Repeat 10-12 replicates for both sides in 2 consecutive methods.
7.Polanc turn
Perform exercises as a corner exercise.
The exercise is designed to be on the lower back, on the hips and press.
- Place the bar position on the floor or carpet to keep your knees and elbows on the floor.
- The gaze is directed forward, and the neck and spine are composed of a line.
- Tear your knees off the floor and place your feet on your socks.
- Keep this position for about 30 seconds.Make sure you breathe normally during class.
- Now, or turn to the sidebar position on each side of the body for 30 seconds.
Polanc turn
- Lying on the side floor.
- Move the weight to the right elbow or arm and right leg.Make sure your right hand is bent at a right angle.
- Place your left leg to the right.Keep your legs straight.Lift your hips.
- Keep this position for about 30 seconds.If you have experience performing this action, you can keep the position for 1-2 minutes.
- Repeat the other person's exercises.
8.Turning on the bend
If you are just starting to work on a press, you must first try turning your body's lunge.
- Take a step forward with your left foot and bend it to your knees.You will feel stretched in the back of your right thigh.
- Raise your arms parallel to the floor.
- Take a big step forward with your left foot and sit down as if you were sitting in a fictional chair.The right leg should be left behind and extended to the toes.
- Make sure the back is in a direct position.
- The other foot arch.
- Perform 15 repetitions.
9.Lean to both sides
- Stand upright, legs together.Lift your arms up and fold them together.
- Lean the torso as far as you can so that you feel stretched on the right side of your body.Keep this position for 15 seconds.
- Return to the starting position.
- Repeat the movement on the right side of the body.Hold position for 15 seconds.
- Once you can easily keep the situation for 15 seconds, you can increase this time to 30 seconds or more.
10.Exercise vacuum
Excellent helps to strengthen the muscles in the abdominal cavity and focus mainly on breathing.
- Stand in all four aspects, supporting the body of the knees and elbows.
- Take a deep breath.The press should be relaxed.
- Exhale.Tighten the exhalation process and attract your own stomach.
- Keep this position for about 15-30 seconds
- Repeat 2-3 times a day 15 repetitions.
11.Lift the legs on the chair
- Sitting in a chair, straighten your shoulders and straighten your back.
- Place your hands on both sides with your palms.Take a deep breath.
- Exhale, the gang lifts their knees so they get closer to their chests.
- Keep this position for 5-10 seconds.Do not lean forward while knees and chest.
- Place your legs on the floor.Perform 15 repetitions.
12.walk
Walking is another great exercise for beginners.If you want to get rid of fat on your belly, it has to burn fat deposits throughout your body, and you have to achieve it.Walk for at least 30 minutes a day a week and you can observe a gradual change in weight.This low-intensity exercise will put a good burden on your heart and help increase metabolism.
13. The co-husband ran around
Once you have mastered the quick walk, you can switch to Coward running, which will help burn extra calories in your body easily.Running Cowards will help you stay physically, stay healthy and be overweight.
14.run
If you want to diversify the daily monotonic performance of the same training, you can try it 2-3 days a week.Running will make your heart beat faster, which will help burn more calories than walking or jogging.
15.Aerobic training
For high-quality fat burning and maintaining muscle mass, it is necessary to learn how to perform aerobic exercise training correctly.Such loads not only help to achieve normal physical condition, but also enhance health
Aerobic exercise is one of the best ways to burn a lot of calories and get rid of your waist glut.Do it for at least 4-5 times a week for 30 minutes, and you can also lower stress levels, increase lung volume, maintain your heart health and improve sleep.
16.swim
Swimming is a very good exercise that allows you to keep the tone of your entire organism.Swimming will also improve the effect of aerobic exercise.You have to choose the best training speed to allow more calories to burn.In the initial stage, it is best to swim at least 1-2 times a week.
Delicious products for weight loss
If you think you are overweight, you need to immediately reduce your consumption of carbohydrates, fat foods and start eating foods rich in fiber.Here are the products that can best help with weight loss.
- apple: You can use them 3-4 times a day to replace foods with high carbohydrate content.
- almond: Rich in vitamin E and contains a lot of fiber, which will make you feel full and reduce hunger.
- Green plate vegetables: Rich in fiber and contains few calories.They will help prevent delays in water in the body.
- avocado: Contains a large amount of fiber and monosaturated fatty acids, which helps divide fatty acids into energy and water.
- cucumber: High water content and few calories.
- watermelon: 80% water consists of water and contains very few calories.Watermelon will help to achieve the desired waist.
- beans: Helps improve digestion, can also strengthen muscle, reduce hunger and prevent overeating.
In addition to using these products, it is important to perform certain exercises, which will help get rid of excess fat on the sides.You have to combine training and diet to burn fat more effectively.It’s important to include them in your schedule and then you will always be in the best shape.
With a complex approach, combining proper nutrition and training, you will see results in a few weeks.You can do these exercises yourself at home or under the guidance of a professional coach.If you have the willpower and determination to put in a lot of effort to eliminate fat in your stomach, you can easily achieve this on your own.Remember, there is no result without effort, and getting rid of extra pounds is no exception.To speed up weight loss due to excess fat, try avoiding fast carbs-rich foods due to physical exercise and a healthy lifestyle and increase calorie consumption every day.For example, change the elevator while walking on the steps instead of a trolley or subway, walk along the street.