If large rounded hips and buttocks now, even in fashion, the stomach and hips remain the most problematic areas girls who want to have a sophisticated silhouette. In anticipation of the holidays the question on how to lose weight fast in the stomach and sides is more acute, because any, even the most beautiful dress will look not so impressive with a big belly. What we will try to cover all the nuances of this issue and give effective advice that will help you quickly lose weight not only in the abdomen and flanks, but also to form a graceful waist. Following the advice given below and performing the most effective exercises for slimming the abdomen and back at home, you will be able to get rid of the so-called rescue, but how fast can you lose weight in this area depends on your efforts and, of course, from the original volumes.
Before giving tips and examples of exercises that will help lose fat in the abdomen and thighs, it is necessary to warn that to lose weight in only one specific area of the body is simply impossible. You can only make more emphasis on the problem areas in our case the stomach and hips, which have accumulated excess fat.
So fat, in one of the articles we have already raised the topic of fat, but apparently bears repeating, since some bugs firmly embedded in the minds of many dieters. For some reason many people think that exercises that involve abdominal muscles will help burn belly fat, moreover, believe that if to take some weight, the effect will be stronger. This is an absolute myth, you'll really pump the muscles of the abdomen and reduction of fat around the stomach is reflected to a small extent, moreover doing exercises with additional weight, your muscles will grow, thereby making the abdomen more convex. I will say that exercises for slimming the abdomen can be achieved only 20% of the total effect of reducing body fat in the abdominal area, this to have a flat stomach, it is necessary to apply a complex of measures, which we will discuss below.
Now, another misconception that bends with dumbbells will make your waist slimmer and burn fat in this area, stupid! So you build muscle, your condition will only become visually larger, and if we do tilt, only without the weighting.
Eating for weight loss belly and sides
The first thing you need to pay attention and change is, of course, the daily diet, without correction of which even the most effective exercise for weight loss stomach will become ineffective. About proper nutrition, counting calories and things like that has been said is not enough, however, there are basic rules of nutrition under which you will be able to lose weight and reduce the volume of the abdomen and sides.
- try to reduce the use, and it is better to exclude completely from the diet, at least for a time weight loss quick carbohydrates (sugar and foods containing it, bakery products, etc.);
- try to prepare meals with less salt, as salt retains water in the body, thus manifested swelling;
- eat small portions (200 g) 4-5 times a day;
- do not ignore water balance, drink at least 1.5-2 litres of purified water a day this will speed up the metabolism, which ultimately will positively affect the process of weight loss in the abdominal area, including;
- replace fatty meats and fish lean. Lean meats: chicken, Turkey, beef, veal, rabbit meat. Lean fish: hake, Pollock, carp, perch, Pollock, carp, mullet, pike, cod, bream, flounder;
- as the method of preparation, prefer baking, cooking, stewing, steaming.
Rules for the implementation of home exercises for weight loss belly and sides
- The most effective time to exercise for weight loss belly and sides at home is the morning when you haven't had Breakfast, or after 2-3 hours after morning meal. It was at this time much more intense, the body burns fat, not having the so-called "recharge."
- If you want to lose weight in the stomach and sides, forget about the different weights, all exercises for slimming the abdomen and back, you need to perform, use only your own body weight. Otherwise, you build muscle that will give visual volume increase.
- In order to achieve results you must follow a regular exercise routine, avoiding long breaks. Moreover, doing home workouts for weight loss belly and sides you have to adjust the intensity of exercise and not giving yourself any favors feeling a slight fatigue.
- Alternate exercises for slimming the abdomen with cardio loads, this combination can rid you of excess fat in the abdominal area much faster. It is also necessary to alternate exercises with different amplitudes execution.
- In order to lose weight in my stomach and sides just 2-3 workouts a week, for one class, choose 3-4 exercises and perform them one after the other in three sets, each exercise of which should consist of 25-30 reps.
Wrap slimming belly and sides at home
One of the most affordable and effective ways to remove fat from the abdomen and form a beautiful and slim waist at home is a wrap. So how did the wrap affects the process of weight loss and can I use Hoop to remove belly and flanks? During the rotation of the Hoop you use and maintain the tone of the abdominal muscles, back, thighs, buttocks, and calves. However, you are not just doing the muscles during training with a Hoop, you burn calories and enhance blood circulation in the abdomen and speed up metabolism in General, which leads to active burning of body fat. Moreover, using a hula Hoop for slimming the abdomen, you get rid of cellulite in this area. At first glance it's pretty simple, wrap yourself cool and reduce waist, get rid of belly and sides, but when faced with weight loss with the Hoop, raises a number of questions that we will try to find answers.
What is the Hoop better and more efficiently for weight loss?
If you are a beginner and you still need to learn how to roll a Hoop, before you begin to actively use it to lose weight, you should purchase a Hoop easier, for example, aluminum (hollow inside) or plastic. So you quickly can learn how to perform the technique and burn calories. Once you follow the technique, you can use a weighted hoops, or perhaps have already purchased aluminum (floors) to fill sand or pea, in a word everything that comes to mind, the main goal more difficult. Weighted hula Hoop (1.5 to 3 kg) will help to lose weight in the abdomen and slightly to correct the contours of the waist.
In order to lose weight in the abdominal area, to get rid of bulging the sides and cellulite in this area, give preference to the Hoop. Such a band has on its surface massage balls, which can cope not only with the fat in the abdomen, but the pesky cellulite.
When buying a Hoop, always ensure that the wrap came to your growth, to do this, stand straight, place the Hoop on the floor in front of him and attach it to the body, the upper edge of the Hoop should reach to the level of your lower ribs. Just buying a wrap, make sure that the entire surface is smooth and has no chipping and other defects. When you buy a massage Hoop, make sure that built into the surface of the wrap, the balls were soft and revolved around its axis.
How and how much to hula-Hoop, that would get rid of my belly and sides?
In the initial stages of start spinning the Hoop for 5-7 minutes at a time, with each new lesson, gradually increase the time to 45 minutes. Another important aspect that must be taken into account, it's time to start spinning the Hoop, namely two hours before or two hours after a meal. Otherwise, you can cause great harm to your health.
That would remove the belly wrap, it is necessary to twist, that twist, and not to catch his falling to do this, you must do rotational movements of the lower part of the body with a small amplitude. Keep feet at shoulder width or slightly wider, slight bend in their knees. The abdominal muscles and lower back all the time keep in suspense. Twist the Hoop needs in a clockwise direction, without making any sudden movements that would neither injure the lower back. Don't worry if you just can't hula-Hoop for a long time, believe me, the right technique of execution will come with time. During employment with the Hoop, and keep breathing, it should not be intermittent. Proper breathing will help to accelerate metabolic processes, which in turn will accelerate the burning of body fat.
Hoop exercise for weight loss belly
The study revealed the three most effective exercises that will help get rid of stomach, you can perform one exercise for one session or perform them in combination, making the workout more varied. Remember, however, that in the early stages you are still better to observe the usual momentum of the Hoop and only after achieving good technique skip to efficient and more complex exercises with a Hoop.
- Exercise with the Hoop "Yoga spin"Stand up straight, feet together, arms bend at the elbows, the fingers collect the castle at the back. Elbows spread them apart. Twist the Hoop, making a smooth circular motion (small amplitude) from side to side. Do the 88 spins in one direction and 88 spins in the other direction. One of the main aspects of this exercise is the breath, try to exhale for a few seconds to hold your breath and while most involve the stomach. In the initial stages, do 2 repetitions in both directions, with each lesson, increase the reps to 7.
- Exercise with the Hoop, the "Rotation of planets"This exercise is slightly more challenging, place your feet slightly narrower than shoulder width and hands behind head. Start spinning the Hoop clockwise, make a few turns with the Hoop, and then themselves start to turn slowly around its axis after the Hoop (to the right). Perform 10 twists to the right and 10 to the left.
- Exercise for belly "Celestial arrow"a rather complex exercise that helps remove belly fat with wrap, requires good physical preparation and a developed sense of balance. Your body should resemble a clock hand, feet together, rise on the toes (on your toes), raise your hands over your head and lock your fingers. In this position, rotate the Hoop, the velocity of the exercise is not important. Perform each exercise for 10 minutes.
- Exercise is also quite complex, but very effective in the fight against a big belly. Fix the position of the legs together (tightly appressed to each other), hands behind head. Rotate the Hoop for 5 minutes in one direction and 5 minutes in another, while the feet should remain completely motionless. Only works here of the pelvis.
Remember that to get rid of the abdomen by means of the Hoop need to maintain regularity in your training and, of course, to follow the diet. Do not use the wrap during a menstrual period, your pregnancy at any time in the postpartum period, as well as for diseases of the liver, kidneys and inflammation of the ovaries.
If exercises with a Hoop for a flat stomach is not enough or you just want to add variety to your workouts and to alternate the load on different zones of the abdomen, we bring you the most effective exercises for slimming the abdomen and back that you can easily perform at home. This is not a standard crunches and abdominal exercises, because they in no way affect the fat gathered in the abdomen, and will only build your abdominal muscles, this exercise that really can burn body fat. You can choose to workout some exercises or perform them in the suggested sequence.
Exercises for belly slimming
Plank for a flat stomach. Starting position: get down on your knees, palms rest on the floor, head down, face to the floor. Then pull your stomach, straining the abdominal muscles, the pelvis will curl on themselves, then get down on bent at the elbows. Elbows should be directly under the shoulder joints. Hold this position for 30-60 seconds, constantly tightening the abdominal muscles. Then straighten your legs, moving in the classic plank on elbows, and hold this position for 6-8 accounts. Then get down on your knees and pull forward, stretching the muscles. Repeat the exercise 3-5 times.