Do you want to get rid of the additional centimeters at the waist? The time has come to discover what exercises for the weight loss of the abdomen and the sides at home for women, which can be done with their own weight without weights and simulators.
Performing a set of exercises regularly, you will see a remarkable result after a short time.
10 most effective exercises in the stomach and sides
We train the ability to get out of the kitchen!
Yes, yes, you were not wrong; This is the first and most effective losing weight for women. I want to make sure you read it, in case you decide to immediately chew the training complex.
80% of the diet. 20% of the exercises. Don't forget that!
Now try the first complex of the proposed in this article, it consists of the 8 best exercises to eliminate excess fat from the abdomen and obtain the press muscles.
Book
Start with the position of bedtime on the floor or gymnastic mat and lift your hands on your knees so that your body form the letter V. Tighten the muscles of the press and use the strength of the body to maintain balance in this position.
Keep it as long as possible.
Repeat the movement as many times per minute as I can.
Bicycle
This exercise No. 1 in the world in effectiveness for the press! The only thing you should follow is that you are not moving too fast when you do it. Make each slowly and carefully repetition.
Start with 3 approaches of 35 repetitions for each leg. Bring the number to 50 on each side.
Russian twist
The biggest mistake that people make, performing this exercise, is that they do not remain flat. Try that the back be as straight as possible and does 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, paste your chest forward. If in this way it is too "easy", collect the weight of 2-3 kilograms.
Exercise: Start with 3 approaches to generally leave 20 repetitions (move slowly). Then you can take a weight.
Touching the socks
This exercise should make you feel the lower and upper press. Extend your hands to the roof, the back must be tightened towards the mother. Remember that throughout the exercise, the lower part of the back must remain pressed towards the floor.
Exercise and try to touch the socks (if it does not work, it is fine, just stretch as high as possible), then return to the initial position, this is a repetition. Repeat the movement as many times as I can in a minute.
Superman
Fat at the back is no less than a couple of bright yellow rubber slopes. Do not neglect your back, also form a line.
Lying on the stomach, lift your arms and legs while possible for 30 seconds. If it is relatively easy for you, try to maintain 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 the feet, simply jump so that the knees first be one, because the elbows on the other side, then return to the initial position. Change the side with each jump. Make sure the press press is tense all the time. Repeat the movement as many times as I can for a minute.
Variation of socks
Start lying on the floor. Raise your hand and at the same time lift your opposite leg. Fold the second leg in the knee and reduce the floor to support, keep the press muscles in tension. Repeat the movement as many times as I can in a minute.
Classic Twisting
I think we all know how the twist is done. . . Be sure to strain the muscles of the press, on the movement up. Concentrate more to use the case than in the number of repetitions. Slowly and correctly made crooked more efficiently than quick broken repetitions. Make the movement as many times as I can in a minute.
If you liked this article about the exercise to burn fat, and would like to obtain a complete plan for home training like this, look at our weight loss marathon of 21 days.
In 21 days, people manage to fall from 5 to 10 kilograms, and are completely delighted with this. But in addition to this, we received reviews from those to whom the program taught how to change their habits in food and found a diet that helps them in the long term.
30 -day complex for press tone
Meanwhile, how you feel with a flat stomach and without it, it is the abyss. Can you imagine how it feels to use tight tops? Don't you reflectively cover a bag in the park? With pleasure finally get rid of outer clothes on the beach. . .
This may seem impossible, but if you follow this simple proven plan, it will be quite realistic to eliminate the stomach. Yes. That's for you!
And this is where we are ready to help you. This year we combine the forces with a fitness coach to create for you a new and absolutely exclusive 30 -day marathon to burn subcutaneous fat to improve the tone of the press muscles.
We listen directly how he exclaimed: And how is it different from all these press programs? Our marathon is specially designed to be less complicated and more satisfaction! The plan is compiled in such a way that it solves the key muscles of the abdomen, performing simple exercises, so that you can easily integrate classes at any dense time.
So promise to feel good this summer, lose weight and dedicate yourself to our gymnastics marathon of June 30 for the tone of the abdomen. Simply download and print the plan with the images below, attach to the refrigerator, closet, through the TV, anywhere, if only he gave him concentrate on the objectives. We even include a photo of how to make each movement, so you don't get stuck at all. You do not need a expensive subscription for 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 more than ever!
How to train:Follow the simple steps of this leadership to eliminate excess waist. How to do this 30 -day marathon exercises is indicated below if you are not familiar with the execution technique.
- Movement 1: Planck on the elbows and knees. Make sure the elbows are just under the shoulders and not double the pelvis.
- Movement 2: Burpi Simplified. Put your hands on the floor and take the emphasis of bedtime, going back first, then the second leg. Then, in the same way, tighten your legs to your hands, turn straight and stretch your arms up.
- Movement 3: Planck in the elbows and socks. Put the socks and raise your knees and hips. Sweep the body weight forward so that your nose is in front of your fingers and pull the navel.
- Movement 4: Bourpie complete. Put your hands on the floor and throw two legs at the same time to be at the end of the lie. Then, in the jump, tighten your legs to your hands again and jump, tear off the feet of the floor.
- Movement 5: Planck at the end of the lie. Put your extended hands on the floor, make sure the dolls are in the same line with your shoulders and advance in the socks.
- Movement 6: Burpie with push -ups. Do everything in the same way as in the previous paragraph, only when you take the emphasis, make a thrust: bend your elbows and go to the floor before jumping. If it is difficult for you, before the thrust, you kneel.
How to get rid of excess fat in your stomach is an exhaustive leadership!
A flat stomach is what many women long for passionately. However, eliminating fat means not only look good in bikini.
Today we know more than ever about diets, and although it is not so afraid if you are soft in some places, but excess fat at the bottom of the abdomen and sides can be really dangerous to health.
To determine if you have an excess weight, you can measure the body mass index (BMI), but, according to the National Health Service, the degree of risk may vary depending on where it accumulates. And excess weight is one of the most dangerous.
"A large amount of fat at the waist (compared to fat around the buttocks and hips) is more risk of diabetes and heart problems, " she says. A healthy waist waist for men is less than 94 cm (37 inches), for girls is less than 80 cm (32 inches).
Obesity annually leads to 9, 000 premature deaths and can reduce life expectancy in 9 years. It is also associated with serious heart problems and can increase the risk of heart disease, breast, colon, prostate and type 2 diabetes.
We are constantly bombarding the news about the latest achievements of diets, which we need to eat more than this, less than we need to try such exercises at home. . . But what really works if you want to get rid of the abdomen fat?
Move
Those who passed when everyone thought that to weigh less, just need to eat less. The Government recommends adults to participate in two forms of activity: aerobic and power to maintain a healthy weight.
These classes should include 2 hours 30 minutes of aerobic activity "from median to intensive" per week (jog, swim, walk with energy, jump standing. . Everything you like! ), And exercises to strengthen the muscles two or more than one day a week (studying all the main muscle groups: legs, hips, back, chests, shoulders and hands), which includes a chin.
If you want to lose weight and concentrate on having overweight with training, try these 10 exercises for a flat stomach. For them, you will not need a expensive gym or a personal fashion coach, and, best, you can start today!
Eat wisely
No, we will not tell you that you just need to eat less to get rid of the hated fat of the sides and in your belly. But you must make a decision in favor of healthier meals and snacks, to feel as well inside as you look outside. If we talk about fat burning, there are many simple ways to form a daily diet, we recommend these superf products on the list below: They are guaranteed to put their diet in the right rails!
Fat products
- Copper: Greens with fleshy leaves, such as cabbage, mushrooms, seeds, in all this there is a lot of copper, which helps the body burn fat faster. Recent studies from the University of California in Berkeley have shown that copper is an important part of their diet, since it breaks down the fatty cells used later to release energy. In addition to the aforementioned copper, nuts, legumes, oysters and other mollusks are also rich. Copper also avoids premature aging and gray.
- Humus: Studies conducted by scientists have shown that people who prefer humus as refreshment are 53% less prone to obesity and have 51% less than a possibility of increasing blood sugar than those who do not eat it, and that is not all. Amaters of Humus Talia on average of 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 are a large amount of starch fiber and stable diet (resistant).
- NUTS: This is a very convenient snack, and there are reasons! Although they contain more fats that, for example, rice cookies, these fats are useful for the body and provide a feeling of satiety longer, which means that it will not reach a box with cookies two hours after dinner.
- Olive oil: It may seem that the best way to lose weight is to avoid all "fat", but this is not. Mononized fatty acids contained in olive oil can help you maintain cholesterol under control and, at the same time, satisfy hunger, in the same way as nuts.
- Bays: Do you know that a cup of raspberry contains six grams of fiber? It is worth remembering them in the morning. Try to add a handful to Gachas at breakfast!
- Ovsyanka: If you have caught the fact that at 10: 30 you are looking for the delicious closest sweet, it means that you are more likely to breakfast, it does not face so that you do not fall into blood sugar. A bowl bowl in the morning will allow you not to feel hunger for longer!
- Bean: Beans, beans, are useful for the heart. . . But not only, for the waist too! There are few calories in them, but there are many proteins and fiber, this is the best food to pacify the decision to tighten the belly. Try to add them to the salad, it is tasty and also much more satisfactory than just eating a plate of leaves!
- All -Gran: We all know that you need to eat more whole wheat bread and pasta instead of the ordinary ones, and this is a change that will immediately affect your weight: let it become a good incentive to stay away from this section in the supermarket!
- Green vegetables: green vegetables rich in fiber are perfect food for all who want to correct the waistline, because calories are nothing in them. Try to reduce the amount of carbohydrates in your dining plate and replace them with green vegetables; It will still feel satiety, but there will not be a belly!
Take a call
Reasonable nutrition and increased physical activity every day will definitely help you lose weight, but it is involved in a program specially aimed at problematic areas, it is guaranteed that you will see the desired results!
And if you are looking for ways to eliminate excess weight without exhausting training and strict nutrition, be sure to study our advice on how to lose weight without a diet and eliminate the stomach in a short time at home
It is for this purpose that we develop a 30 -day marathon, which includes exactly the exercises you need, make them for a month, and after it it will have a flatter belly.