If large rounded hips and buttocks now, even in fashion, the belly and hips remain the most problematic areas for girls who want to have a sophisticated silhouette. In anticipation of the holidays the question on how to lose weight fast on the belly and sides is more acute, because any, even the most beautiful dress will look not so impressive with a big belly. Well try to cover all the nuances of this problem and give effective advice that will help you to lose weight quickly, not only in the stomach and sides, but to shape a delicate waist. By following the tips given below and perform the most effective exercises for slimming the abdomen and back 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 effort and, of course, on the basis of the original volumes.
Before I give 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 a specific area of the body is simply impossible. You can do more emphasis on the problem areas in our case, the stomach and hips, in which the accumulation of excessive amount of fat.
So fat, in one of the articles we have already raised the issue of fat, but perhaps worth repeating, as some of the misconceptions firmly placed in the minds of many dieters. For some reason many people think that exercises which involve the abdominal muscles will help burn fat from the belly in addition I think that if you take any weight, the effect will be more strong. This is an absolute myth, you'll really pump the muscles of the abdomen to reduce the fat of a stomach will be reflected in a small part, in addition to do exercises with the extra weight, your muscles grow so as to make the abdomen more convex. I have to say that to exercise to slim the abdomen can be achieved only 20% of the total of the effect of the reduction of fat in the abdominal area, that in order to have a belly, you need to apply a set of measures, which we discuss below.
Now, another misconception that bends with dumbbells will make your waist more slim and burn fat in this area, nonsense! So you build muscle and your waist is only visually larger, and if we do tilt, only without the weighting.
Food for weight loss belly and sides
The first thing that we need to pay attention and change is, of course, the daily diet, without the correction of which even the most effective exercise for weight loss the stomach will become ineffective. About proper nutrition, counting calories, and things that he has said is not enough, however, there are a few basic rules of nutrition, under which you will be able to lose weight and reduce the volume of the abdomen and the sides.
- try to reduce the use, and it is best to completely exclude 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, so it manifests inflammation;
- eat small portions (200 g) 4-5 times a day;
- do not ignore water balance, drinking 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 fish and lean meats. Lean meats: chicken, Turkey, beef, beef, beef, beef, rabbit. Lean fish: hake, Pollock, carp, perch, Pollock, carp, mullet, pike, cod, bream, flounder;
- as the method of preparation, prefer baking, boiling, stewing, steaming.
Rules for the application of home exercises for weight loss belly and sides
- The most effective time to exercise for weight loss belly and sides in our house 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 burning fat, without having the so-called "reload."
- If you want to lose weight in the stomach and hand, 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 which will give visual volume increase.
- In order to achieve results that must follow a regular exercise routine, avoiding long pauses. In addition, doing home workouts for weight loss belly and sides you have to adjust the intensity of the exercise and not giving yourself any favors feel a slight fatigue.
- Alternate exercises for slimming the abdomen with cardio loads, this combination can rid you of the excess fat on the abdominal area much faster. It is also necessary to alternate exercises with different amplitudes execution.
- In order to lose weight in the stomach and sides only 2-3 workouts a week, for a class, choose 3-4 exercises and perform them one after the other in three sets, for each exercise which should consist of 25-30 repetitions.
Wrap slimming belly and sides at home
One of the most accessible and effective to remove fat from the abdomen and form a beautiful and slender waist in a house is a wrap. So how did the setting affect the process of weight loss and can I use Hoop to remove belly and flanks? During the rotation of the Basket to use and maintain the tone of the abdominal muscles, back, thighs, buttocks, and calves. However, not only did the muscles during the workout with a Hoop, burn calories and improve the circulation of blood in the abdomen and speed up the metabolism in General, which leads to active fat-burning body. In addition with wrap for weight loss belly, and get rid of the cellulite in this area. At first glance, is quite simple, wrap yourself cool and reduce waist, get rid of belly and sides, but when faced with the loss of weight 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 have to learn how to roll a Hoop, before you begin to actively use for weight loss worth to buy a Hoop more easily, for example, aluminum (hollow inside) or plastic. So that they can quickly learn to perform the technique and to burn calories. Once you perfect your technique, you can use a weighted hoops or as already purchased aluminum (empty) to fill sand or pea, in a word, everything that comes to mind, the main objective of weight. Weighted hula Hoop (1.5 to 3 kg) will help you to lose weight in the abdomen and slightly to correct the contour of the waist.
In order to lose weight in the abdominal area, to get rid of the bulging sides and the cellulite in this area, giving preference to the Basket. This band has on its surface massage balls, which can cope not only with the fat in the abdomen, but the annoying cellulite.
When buying a Hoop, always make sure that the adjustment will conform to the height, to do so, standing the right, place the Basket 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 the lower part of the ribs. Just buying a wrap, make sure that the entire surface is smooth and has no jump and other defects. When you buy a massage Hoop, make sure that it build on the surface of the wrap, the balls were soft and that was turning around its axis.
How and how much to hula-Hoop, that should get rid of my belly and sides?
In the initial stages, begin to twist 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, this is the time when you can rotate the Hoop, that is to say, two hours before or two hours after a meal. Otherwise, it may cause great damage to your health.
That would remove the belly wrap, it is necessary to twist, that twist, and not to catch your fall to do this, you must make movements of rotation of the lower part of the body with a small amplitude. Keep your feet at shoulder width or slightly wider, slight bend in your knees. The abdominal muscles and lower back all the time keep in suspense. Rotate the Hoop clockwise need, without making sudden movements that would not injure the lower back. Don't worry if you can't hula-Hoop for a long time, believe me, the right to the technique of execution will come with time. During the employment with the Hoop, and keep breathing, it should not be intermittent. The correct breathing will help to speed up the metabolism, 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 you to get rid of the stomach, you can perform an exercise for a session or perform them in combination, making the workout more varied. Keep in mind, however, that in the early stages, it is best to carry out the normal impulse of the Cart 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, fingers pick up the castle in the back. Elbows spread them apart. Turn to the Basket, making a soft circular motion (small amplitude) from side to side. Do the 88 to rotate in one direction and 88 of the spins in the other direction. One of the main aspects of this exercise is to breath, try to exhale for a few seconds to hold the breath, and while most involve the stomach. In the initial stages, do 2 repetitions in both directions, with each class to increase the number of repetitions to 7.
- Exercise with the Hoop, the "Rotation of the planets"This year is a little more difficult, place your feet slightly narrower than shoulder width and the hands behind the head. Rotate the Hoop clockwise, make a few turns with the Hoop, and then they begin to rotate slowly around its axis after the Basket (on the right). Perform 10 twists to the right and 10 to the left.
- Exercise belly "Celestial arrow"rather a complex exercise that helps remove belly fat with wrap, it requires a good physical preparation and a developed sense of balance. Your body should resemble a clock hand, feet together, rising on the toes (on your toes), raise hands over the head and closing of the fingers. In this position, tighten the Encirclement, the speed of the exercise is not important. Perform each exercise for 10 minutes.
- Also exercise is quite complex, but very effective in the fight against a big belly. Fix the position of the legs together (tightly appressed to each other), and the hands behind the head. Rotate the Basket for 5 minutes in one direction and 5 minutes in another, while the feet should remain stationary. Only works to the axis 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, the kidneys and inflammation of the ovaries.
If exercises with a Hoop for a belly is not enough or if you simply want to add variety to their workouts and to alternate the load on different areas of the abdomen, we bring to you the most effective exercises for slimming the abdomen and back that can be done at home. This is not a standard crunches and abdominal exercises, since in any case it will affect the fat collected in the abdomen, but only to pump up the abdominal muscles, this exercise that really can burn body fat. You can opt for training some of the exercises or perform them in the proposed sequence.
Exercises for belly slimming
Table for a belly. Starting position: get down on your knees, palms rest on the ground, head down, face to the floor. Then, pull the stomach, the effort of the abdominal muscles, the pelvis will curl in on themselves, then get down to bent in the elbows. The elbows should be directly under the shoulder joints. Keep this position for 30-60 seconds, constantly tighten the abdominal muscles. Then stretch your legs, moving in the classic of the table on your elbows, and hold this position for 6-8 accounts. Then, to get on her knees and pulled them forward stretching the muscles. Repeat the exercise 3-5 times.