The most effective exercises for weight loss and sides at home without simulators

It's hard to get into the jeans you wear a few years ago?Do you feel you are losing self -esteem because of your belly fat deposits?Know that you are not the only woman in the world with such a problem.Almost 50-60% of women worldwide are dissatisfied with their appearance and are looking for methods and means to reduce waist volume.

If you want a beautiful press, dream of a perfectly flat stomach and a narrow waist, perform our weight loss exercises and sides at home and be prepared to make changes to your lifestyle.This combination will give an impressive effect in the shortest possible time and stay with you for a long time.

If you suffer from obesity, then it will be difficult for you to get rid of your belly fat and make it flat.But if you are full of determination, then you will have to completely abandon your favorite tartlets, hamburgers, pizzas and ice cream, instead focus on green leafy vegetables, as well as high fiber products.Only in this way can you reduce the volume of your waist.

The best ways to buy a slender figure is a combination of proper nutrition and a complex of exercise.A balanced diet will help reduce calorie intake and create deficiency, and sports will help burn calories and give the muscles a tone.We have prepared a complex that can be done at home at least every day to see the result in the mirror.

The causes of fat in the waist

A small amount of fat deposits is the norm as it serves to protect the bones and internal organs.But excess must be the object of serious anxiety.You can get rid of excess weight with the workout and a low carbon diet.But first, we will handle the reasons:

1. Poor metabolism

With age, metabolism slows down and this leads to an active set of excess weight.Women are more proposed than men.You may have been surprised why some of your friends eat fried and sweet, but in most cases they have a flat stomach and always accumulate fat in this area.The main reason is that your friends have a higher level of metabolism than yours.

2. Genetics

It has been proven that fat cells in the body depend on your genes or more recently their number.If your grandparents or parents are overweight, then you will have the same problem.There are 2 types of body structure: in the form of a pear and in the form of an apple.If your body is a pear, then the weight accumulates in the lower body, such as on the butt.If the body is in the form of an apple, then the fat accumulates in the abdomen.

3. A seated lifestyle

If you have a sedentary lifestyle and do not exercise, spending the bigger part of the time on the TV or computer, then you will inevitably earn too much in the next few years.

4. Overeating

If you eat more than you should, then be sure to gain weight.If overeating is combined with a sedentary lifestyle, then you get the shortest possible time and can easily add weight.

5. Incorrect sitting in a sitting position

If you do not follow the correctness of the stand and always bend when you sit, then be sure that it accumulates fat deposits in the abdomen.You should always sit, keeping your back directly.

6. Stress and illness

Stress is one of the main reasons for the accumulation of fat on the waist.Stress increases the level of cortisol in the body, leading to the appearance of additional centimeters.Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women accumulate fat deposits in the abdomen.

7. Weak muscles

If the abdominal muscles are relaxed, then you can easily accumulate excess in this area.

8. Hormonal changes

As the woman's age approaches the average value, the amount of fat in the body begins to increase in proportion to body weight.The risk of fat accumulation around the waist increases during menopause.In women, hormones play an important role in regulating the level of fat in the body.

The most effective exercises for weight loss and sides with photos

This is the best set of exercises that will help to do a flat stomach at home, as it consists not only of twisting the press, but also includes intense exercises that contribute to the rapid burning of fat not only on the stomach.But you need to clearly understand that the effect will be the stronger and more noticeable, the more effort you are making and more firmly approach the issue of fat burning.This means that together with the classes you will monitor proper nutrition and you will not be hasty of extremes, for example, resort to low -calorie diets that compare the hunger strike.

1. Twist

There are no popular movements from pressing the press.It is not the most effective, but it will help you strengthen the muscles of the bark if you combine it with the right diet and in a short time you will see the results.

• Lie on the rug face up.Bend your knees, your legs should be on the floor with the entire surface.
• Make your hands behind your head.
• Inhale deeply and tear the upper body off the floor.Exhale when you rise.
• Inhale when you get back in the starting position.Take a breath when you lower your body to the floor.
• Do 10 reps and then repeat in 2-3 approaches.

2. Reverse twisting

• Lie on the rug face up.Bend your knees, your legs should be on the floor with the entire surface.
• Lower your hands on your body.
• Lift your legs so that your hips are perpendicular to the floor.
• Raise the bottom of the back so that the knees move to the chest.
• Inhale when place your feet on the floor.Exhale when you tear your back off the floor and bring your knees to your chest.
• Do 10 reps in 3 approaches.

3. Outbreaks

The movement is very similar to ordinary twisting, but here you will have to turn one shoulder to the other.

• Lie on the carpet, take your hands by the head.
• Bend your knees so that your feet do not touch the floor.
• Raise the upper body, as with ordinary twisting, turning the right shoulder to the left.The left side of the body should be on the floor.
• Repeat the movement for the other side.Turn left in the shoulder to the right without tearing the right side of the body from the floor.
• Do 10-12 reps.

4. Curve with raised legs

• Lie on the rug face up.Stretch your legs up and cross them.
• Make the same movements as when performing ordinary twists.
• Inhale when you lower your body and cross your legs.Exhale when you rise.
• Do 10-15 reps in 3 approaches in a row.

5. Side twisted

It is very similar to the lateral twisting.The only difference is that you have to raise your right leg here when moving your left shoulder to the right and back.Do 10-12 reps for each side in 2 approaches in a row.

6. Circle a bicycle

• Lie on the floor or rug.Keep your hands on the left and right side of your head respectively.
• Lift your legs and bend them on your knees.
• Pull the right knee to the chest.By lifting the right knee, you should try to reach their left elbow.
• Glop your right leg and pull your left knee to your chest.Lift the upper body and make sure that the right elbow touches the left knee.
• Do 10-12 reps for both sides in 2 approaches in a row.

7. Planck with turns

Exercise as a bar with turns.

This movement is aimed at working in the lower back, hips and press.

• Take the position of the bar on the floor or rug so that the knees and elbows are on the floor.
• The gaze is directed forward, and the neck and spine are built in a line.
• Tear off your knees from the floor and put your feet on the socks.
• Hold this position for about 30 seconds.Make sure you breathe normally during an hour.
• Now, alternatively, go to the side band position for each side of the body for 30 seconds.

Bend

• Lie on the floor on the side.
• Move body weight to your right elbow or arm and right leg.Make sure the right hand is bent at right angles.
• Place the left foot on the right.Keep your feet straight.Raise your hips.
• Hold this position for about 30 seconds.If you have experience in doing this movement, then you can hold the position for 1-2 minutes.
• Repeat the exercise for the other side.

8. Turn -bends

If you are just starting to work on the press, you must first try Lunges by turning your body.

• Take a step forward with your left leg and bend it on the knee.You will feel stretching at the back of the right thigh.
• Raise your hands forward parallel to the floor.
• Take a big step forward with your left leg and sit as if you were sitting in an imaginary chair.The right leg should remain in the back and be placed on the finger.
• Make sure the back is directly.
• Lung with another leg.
• Do 15 reps.

9. Tilted to remove

• Stay straight, legs together.Raise your hands over your head and fold them together.
• Tilt the torso to the left as much as possible so that you feel stretching on the right side of the body.Hold this position for 15 seconds.
• Return to the starting position.
• Repeat the exercise for the right side of the body.Hold in position for 15 seconds.
• Once you get easy to keep the situation in 15 seconds, you can increase this time to 30 seconds or more.

10. Exercise Vacuum

It perfectly helps to strengthen the muscles of the abdominal cavity and concentrates mainly on breathing.

• Stand on fours, keeping the body of your knees and elbows.
• Take a deep air.The press must be granted.
• Exhale.Tighten yourself in the exhalation process and bring your stomach.
• Hold this position for about 15-30 seconds
• Do 15 reps in 2-3 approaches a day.

11. Lifting the legs of the chair

• Sit in a chair, send your shoulders, straighten your back.
• Place your hands on the side with your palms down.Take a deep air.
• Exhale and the gangster lift your knees so that they are close to your chest.
• Hold this position for 5-10 seconds.Do not bypass your back or bend forward the moment your knees are in your chest.
• Lower your feet to the floor.Do 15 reps.

12. Walking

Walking is another good exercise for beginners.You need to fill it if you want to get rid of your stomach fat, it burns fat throughout your body.Quick walking 30 minutes a day at least 5 times a week will allow you to monitor gradual changes in your weight.This low -intensity exercise will give your heart a good load and help increase metabolism.

13. Running by a coward

Once you have mastered walking fast, you can switch to a coward that will help you easily burn extra calories in your body.Putting a coward will help you maintain physical shape, stay healthy and fight overweight.

14. Complete

If you want to diversify the daily monotonous presentation of the same training, you can try to run 2-3 days a week.Running will make your heart beat faster, which will help burn more calories than walking or jogging.

15. Cardio Training

For high quality fat burning and maintaining muscle mass, you need to learn how to properly perform cardio workouts.Such loads help not only lead to normal physical shape but also enhance health

Cardio is one of the best ways to burn many calories, as well as get rid of excess waist.Perform them for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase your lung volume, maintain heart health and improve sleep.

16. Swimming

Swimming is a very good exercise that allows you to keep the whole body with tone.Swimming will also improve the effect of cardio workouts.You need to choose the optimal training rate that would allow you to burn more calories.At the initial stage, it is best to swim at least 1-2 times a week.

Tasty Weight Loss Products

If you think you are overweight, then you should immediately reduce the consumption of carbohydrates, fatty foods and start consuming foods rich in fibers.Below are the products that will best help to lose weight.

1. Apples: You can use them 3-4 times a day as a substitute for foods high in carbohydrates.

2. Almond: Rich in Vitamin E and contains a large number of fibers that give a feeling of satiety and reduce the feeling of hunger.

3. Green leafy vegetables: Rich in fiber and contain very few calories.They will help prevent slowing water in the body.

4. Avocado: Contains a large amount of fiber and mono -saturated fatty acids that help to divide fatty acids into energy and water.

5. Cucumber: It has a high water content and a very small amount of calories.

6. Watermelon: 80% water consists of water and contains very few calories.Watermelon will help to achieve the desired waist.

7. Bean: Helps to improve digestion, and also strengthens muscles, reduces hunger and prevents overeating.

Along with the use of these products, it is very important to perform certain exercises that will help you get rid of excess fat on the side.You need to combine workouts and diet to burn more effective fat.It is important to include them in your schedule, then you will always stay in the best shape.

With a complex approach combining proper nutrition and training, you will see the results in a few weeks.You can perform these exercises at home or under the guidance of a professional trainer.If you have the will and determination to make a lot of effort to get rid of your belly fat, then you can easily achieve it yourself.Remember that there are no results effortless and getting rid of extra pounds is no exception.To accelerate weight loss due to excess fat, try to avoid foods rich in fast carbohydrates and increase calorie consumption every day due to physical activity and healthy lifestyle.For example, replace the elevator for a walk on the steps instead of a stroller or subway, walk down the street.