Want to get rid of extra centimeters at the waist? The time has come to find out which exercises for weight loss of the abdomen and home sides for women, who can be performed with their own weight without dumbbells and simulators.
Performing a set of exercises regularly, you will see a noticeable result after a short time.
10 more effective fat exercises in the stomach and sides
We train the ability to get out of the kitchen!
Yes, yes, you were not deceived; This is the first and most effective of all exercises to lose weight to women. I want to make sure you read if you decide to chew the training complex immediately.
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 remove the abdomen's excess fat and get the press muscles.
Book
Start with the position of lying on the floor or on the gymnastics rug and slowly lift your hands to your knees, so that your body form the letter V. Tighten the press muscles and use the body strength to maintain balance in this position.
Hold -The longest possible time.
Repeat the movement as many times as possible.
Bike
This No. 1 exercise in the world in effectiveness for the press! The only thing you need to follow is that it is not moving very fast when it runs it. Make each repetition slowly and carefully.
Start with 3 approaches of 35 repetitions for each leg. Bring the number to 50 on each side.
Russian torsion
The biggest mistake people make, performing this exercise is that they do not hold their backs. Try that the back is as straight as possible and does not fall on the sides. If you are not sure if you are doing the right thing, practice in front of the mirror.
Keep your back straight, roll your chest forward. If, in this form, it is very "easy", take the weight of 2-3 kg.
Exercise: Start with 3 approaches to usually launch 20 repetitions (moving slowly). Then you can get a dumbbell.
Touching the socks
This exercise should make you feel the lower and upper press. Extend your hands to the ceiling, the back should be firmly pressed to the mother. Remember that throughout the exercise, the lower back must remain pressed to the floor.
Exercise and try to touch the socks (if it doesn't work, that's okay, just stretch as high as possible), then return to the starting position, this is a repetition. Repeat the movement as many times as you can in a minute.
Superman
Back fat passes less than a pair of shiny yellow rubber inclinations. Do not neglect your back, also forms a line.
Lying in the stomach, lift your arms and legs while you can for 30 seconds. If it is relatively easy for you, try to keep the situation for 1 minute. Exercise: Start with 4 approaches to 10 repetitions in total.
Planck with a jump
Start with the stop to lie down and, closing your feet, jump so that your knees are one, because the elbows on the other side and then return to the starting position. Change the side with each jump. Make sure the press is tense all the time. Repeat the movement as much as you can for a minute.
Variation of touching 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 you can in a minute.
Classic Twisting
I think we all know how the twist is performed. . . Be sure to force the press muscles in the movement. Focus more to use the case than in the number of repetitions. Slowly and properly executed cheering more efficiently than rapid torn repetitions. Perform the movement as many times as you can in a minute.
If you liked this article about the exercise to burn fat, and would like to get a full home training plan like these, observe our 21 -day weight loss marathon.
In 21 days, people can fall from 5 to 10 kg, and are completely delighted with it. But besides, we received criticism of those to whom the program taught how to change their habits in food and found a long -term diet.
30 -day complex for the tone of the press
In the meantime, as you feel with a smooth stomach and without it, it is the abyss. Imagine what it's like to use tight tops? Doesn't it covers reflectively all the time with a park bag? With pleasure to finally get rid of clothes on the beach. . .?
This may seem impossible, but if you follow this simple proven plan, it will be quite realistic to remove the stomach. Yes. It'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 in improving the tone of the press muscles.
We hear directly how you 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 to elaborate the main muscles of the abdomen, performing simple exercises so that you can easily integrate classes into any dense schedule.
Therefore, promise to feel good this summer, lose weight and dedicate yourself to our gymnastics marathon of June 30, June 30 for the tone of the abdomen. Just download and print the plan with the photos below, attach to the refrigerator, closet, on the TV - anywhere, if it focused on the goals. We even included a photo of how to make all the movements, so you don't get stuck in anything. You don't need an expensive signature at 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 remove excess waist. How to do the exercises of this 30 -day marathon is indicated below if you are not familiar with the execution technique.
- Movement 1: Planck on elbows and knees. Make sure the elbows are well under their shoulders and do not fold their pelvis.
- Movement 2: Simplified Burpi. Put your hands on the floor and take the emphasis of lying down, recovering first and then the second leg. So, in the same way, tighten your legs in your hands, get straight and stretch your arms up.
- Movement 3: Planck on elbows and socks. Put the socks and lift the knees and hips from the floor. Screw the body weight forward so that your nose is in front of your fingers and pulls the navel.
- Movement 4: Complete bourpie. Put your hands on the floor and throw two legs back at the same time to be at the end of the lie. Then, in the heel, press your legs in your hands again and jump, tearing your feet from the floor.
- Movement 5: Planck at the end of the lie. Put your hands out on the floor, make sure your wrists are on the same line with your shoulders and move on to the socks.
- Movement 6: Burpie with push -ups. Do everything the same as in the previous paragraph, only by taking the emphasis, make a push: bend the elbows and go to the floor before jumping. If it's hard for you before the push -ups, you kneels.
How to get rid of excess fat in the stomach is exhaustive leadership!
A smooth stomach is what many women wish passionately. However, removing fat means not only to be well in a bikini.
Today we know more than ever about diets, and although it is not so scary if you are soft in some places, but excess fat in the lower abdomen and sides can be really dangerous to health.
To determine if you are overweight, you can measure body mass index (BMI), but according to the National Health Service, the degree of risk may vary depending on where it accumulates. And overweight is one of the most dangerous.
"A large amount of fat at the waist (compared to fat around buttocks and hips) makes you more at risk of diabetes and heart problems, " she says. A healthy waist of the waist for men is less than 94 cm (37 inches); For girls, it is less than 80 cm (32 inches).
Obesity annually leads to 9. 000 premature deaths and can reduce life expectancy by 9 years. It is also associated with severe heart problems and may increase the risk of heart disease, breast cancer, colon, prostate and type 2 diabetes.
We are constantly bombarded by news about the latest diet achievements that we need to eat more than that, unless we need to experience these exercises at home. . . But what really works if you want to get rid of the abdomen's fat?
Move
Those who passed when everyone thought that to weigh less, you just need to eat less. The government recommends that adults engage in two forms of activity: aerobic and power to maintain a healthy weight.
These classes should include 2 hours of 30 minutes of "medium to intensive" aerobic activity per week (running, swimming, walking, jumping up. Everything you like! ) And exercises to strengthen muscles two or more day a week (studying all major muscle groups - legs, hips, breasts, breasts and hands), including a barber.
If you want to lose weight and concentrate on being overweight with training, try these 10 stomach exercises. For them, you will not need a face to signature at the gym or a personal fashion coach and the best you can start today!
Eat with wisdom
No, here we will not tell you that you just need to eat less to get rid of the hated fat and the belly. But you need to make a choice in favor of healthier meals and snacks, so as to feel as well inside as you look out. 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 your diet on the right rails!
Fat burning products
- Copper: Very leafy vegetables such as cabbage, mushrooms, seeds - in all this, there's a long way, which helps the body burn fat faster. Recent studies at the University of California in Berkeley have shown that copper is an important part of your diet as it breaks the adipose cells used later to release energy. In addition to the mentioned copper, walnuts, vegetables, oysters and other mollusks are also rich. Copper also prevents premature aging and aging.
- Humus: Studies by scientists have shown that people who prefer humus as a snack are 53% less prone to obesity and have 51% less a chance to increase blood sugar than those who don't eat it - and that's not all. Humus amators Talia, on average, 5 centimeters thinner than those who do not add chickpeas to their diet, the study authors associate this with the fact that in Hummus there is a large number of stable (resistant) starch and diet fiber.
- Nuts: This is a very convenient snack, and there are reasons! Although they contain more fat than, for example, rice cookies, these fats are useful for the body and provide a feeling of satiety longer - which means you will not reach a box with cookies two hours after dinner!
- Oil: It may seem that the best way to lose weight is to avoid all "fat", but it's not like that. Mononasized fatty acids contained in olive oil can help them keep cholesterol under control and at the same time satisfy hunger - just as walnuts.
- Beries: Did you know that a glass of raspberry contains six grams of fiber? It is worth remembering these crumbs in the morning - try adding a handful to porridge to breakfast!
- Ovsyanka: If you got it to the fact that at 10: 30 you are looking for the delicious nearest candy, it means that you are more likely to have breakfast, do not deal with what does not fall into blood sugar. A bowl of porridge in the morning will allow you not to feel hungry for longer!
- Beans: Beans, beans, are useful for the heart. . . But not just, for the waist too! There are few calories in them, but there is a lot of protein and fiber, this is the best food to pacify the decision to squeeze the belly. Try to add them to salad - it is tasty and, moreover, much more satisfactory than just eating a plate of leaves!
- All -Grain: We all know that you need to eat more bread and whole grain noodles instead of ordinary, and this is a change that will immediately affect your weight - that becomes a good incentive for you to stay away from this section in the supermarket!
- Green vegetables: Fiber -rich green vegetables are perfect food for everyone who wants to correct the waistline, because calories are nothing in them. Try to reduce the amount of carbohydrates on your dining plate and replace them with green vegetables - you will still feel satiety, but there will be no belly!
Make a connection
Reasonable nutrition and increased physical activity daily will definitely help you lose weight, but if you are involved in a program intended especially for problem areas, you are guaranteed that you will see the desired results!
And if you are looking for ways to remove overweight without exhausted training and strict nutrition, be sure to study our tips on how to lose weight without diet and remove the stomach in a short time at home
It is for this purpose that we have developed a 30-day marathon, which includes exactly the exercises you need, do them for a month, and after it you will have a flatter belly.