In the process of weight loss, after some time of full -time training, the body begins to take on a certain shape and becomes fit.In this article, we will say and show what exercises you can remove the stomach and sides, including their name, the technique of performance and duration.And they also reveal the secrets how to achieve the results faster.
It is true that removing body fat in some areas is not so simple.The problem areas are particularly noticeable when putting on your pants as these folds seek to get out.It is not yet possible to draw a stomach.To get rid of them, you need to reduce the total amount of fat in the body.
Do not be upset, because in this article we will tell you everything you need to know about how to remove extra folds from the abdomen and sides.
How to deal with excess fat in the waist
Maybe at this point you are already visiting the gym trying to follow calories and try to be active every day.But while other places on your body come into shape gradually, even the most effective way to remove the stomach and the sides with great difficulty allows you to achieve at least some results.
The reason for this is a number of physiological factors.Circulatory, metabolic rate, hormonal origin and calorie burning/burning - all this affects how fast the leaves of fat from problem areas.
Insulin resistance is the main reason that many people have a lot of fat deposits from the sides and their backs.
Cortisol and insulin are the main hormones that contribute to the accumulation and retention of fat cells in problem areas.
Studies have shown that in men, fats are most often accumulated in the stomach and in women of the hips and ass.
Cortisol is also known as a stress hormone in the body.When its level is high, a set of excess adipose tissue in problem areas appears even faster.
Insulin is a hormone that allows sugar to penetrate the cells.After eating something sweet, insulin begins to produce.
It allows sugar to penetrate the bloodstream and hence into the cells of the body, supplying them with the energy necessary for the normal functioning of all metabolic processes in the human body.If there are many sugars, then insulin resistance is obtained, which complicates the entry of glucose into the cells.
This energy, which is used properly, is deposited in the form of fat when possible, and especially on the stomach, around the waist, lower back, hips and buttocks.
But do not lose hope, because we have chosen the best ways to arrange our body in order.
#1.Reset the excess weight
As mentioned above, the problem of fat deposits on the side and the stomach is very stubborn.She holds on to her body as a toddler for her mother on the first day of kindergarten.
You have to think in the long run.The body's fat rate should be no more than 12% for men and 17% for women, if this percentage is higher, then it will be more difficult to cope with excess weight.
Do not worry where the fat leaves first until you reach the recommended interest, the main thing is that it leaves.
Try to increase the quantity and improve the quality of sleep if you want to lose weight as a whole.One study showed that those who slept only five hours a night had more fat deposits in the abdomen than those who slept eight hours.
#2.Calorie deficiency and proper nutrition
Let's be honest with ourselves.Do you manage to maintain a calorie deficit every day?How do you know?Do you follow this or are you just guessing?
The number of calories consumed is the most important part to get rid of fat folds of the stomach and sides, because without negative energy balance all the accumulated fat in the body does not have a cause of burning.
Provided the diet, the accumulated triglyceride in the fat cells is separated from free fatty acids, leaving them to move to those parts of the cell that will help to burn them to produce energy.
As a result, the number of fat cells is reduced and you are weakening.
Exclude sugar from your diet, which will reduce the visibility of fat folds of the stomach, sides and lower back.
Eating a large amount of fructose (corn syrup, for example), has also been found to increase the volume of the abdomen as a whole.
Also stay away from sweet drinks (such as soda) as they lead to an increase in fat in the abdomen.This includes a dietary soda that contains zero calorie.
Make sure the diet contains enough beneficial fats that help get rid of stubborn fats in problem areas.
The menu for every day should have enough fiber.One study found that an increase in the consumption of soluble fiber by 10 g a day helps to get rid of almost 4% of the visceral fat of the abdomen.
Add more protein to your diet to get rid of fat folds in the lower back.One study found that a high protein diet helps reduce the number of stomach folds.
And the latter, but not less important: reduce the amount of alcohol consumed as it is associated with the deposition of fat on the stomach.
#3.Add to dietary products that burn fat
Caffeine is an important nutrient in the fight against fat because it contributes to the production of a group of hormones called catecholamines.These include adrenaline and norepinephrine.
These hormones are necessary to stimulate receptors in fat cells, increase metabolic rate and increase blood flow to fat.
Taking caffeine supplements and other nutrients to combat fat gives an energy charge with calorie deficiency, dulls the feeling of hunger and reduces appetite, while causing fat loss through thermogenesis.
#4.Take care of cardio
Try to be more active in everyday life.One study found that every 15 minutes of a sedentary lifestyle leads to an increase in the waist of the waist by 1.27 mm.
Try to improve and increase the quality and quantity of sleep if you want to lose weight in general.One study showed that those who slept only five hours a night had more fat on their stomach than those who slept for eight hours.Therefore, we sleep as it should be - we remove the stomach and the side with a minimum of effort.
Previously, it was often said that cardio "makes fat" because it burns muscles and does not accumulate fatty acids.But this is not the case.
If there is free time, then it is best to add a little cardio of moderate intensity to your training plan - coward, bicycle, frieze or dancing.
This will contribute to burning calories and get rid of the folds.
And if there is not enough time, then it will be better to try interval cardio training, where high intensity periods are replaced by rest or recovery intervals.
Both methods affect the total number of calories consumed per day, helping to cause physiological changes in fat cells, which helps to get rid of fat from the side and the abdomen.
Do not forget about strength training, but it is better to alternate weight loss exercises and sides at home with familiar cardio workouts.
#5.Perform a strength training
To clarify the situation, these exercises will not eliminate fat deposits unless there is calorie deficiency.And they will not be a magic decoction that you will get a beautiful and flat belly in a short time.
For starters, choose these exercises from the list that will appeal to your liking.Absolutely all exercises from the list below can be performed at home.In the breaks between workouts you can ride a bicycle for a variety.
Give preference to high -intensity interval training.They give maximum effect when it comes to fat elimination and increasing muscle mass.
A set of exercises from fat on the stomach
This is not a daily training program for burning more fat, it is better to get involved in one day by alternating it with running, for weight loss for a later period.
For each exercise, select 30 seconds, try to perform them slowly, paying attention to the details.It is recommended that you perform these exercises in front of the mirror so that it is possible to control the technique for performing certain movements.Be sure to repair the intermediate and final results of the diary or take a photo.
1
- Approaches: 3-4
- Repeat: 15-20
Find the crossed rows to pull and let the body hang freely in a straight line in the air.Bend your knees and lift them over your hips.
The emphasis should be placed on the strengthening of the abdominal muscles, not just the lifting of the hips.
2. Pull up
- Approaches: 2-3
- Repeat: 6-15
Strange as it may sound, but pulling is aimed at making your abdominal muscles, especially the moment you pull your body up.
3. A Russian twist
- Approaches: 3-4
- Repeat: 10 in each direction
- Sit on the mat, bend your knees and lean back, straighten your chest and shoulders back.
- Keep the dumbbell with two hands, turn the body to the left and then to the right.
- Try to make your knees resistant throughout the movement.
- To complicate this exercise, lift your feet up from the floor.
4. Cellular
- Approaches: 3-4
- Repeat: 15 in each direction
Take a pose like pressing -ups.Lift your left knee as high as possible to your chest and then gently turn it as if you were trying to touch them with the right shoulder.
Return to the starting position and then repeat the same with your right leg.Perform all reps without rest.
5. Lumberjack
This can be done with weight or any other weight, but you can try other weight exercises, they are very effective for burning calories.If not, try dumbbell exercises for weight loss of the whole body.
- Start with a standing position, holding a dumbbell or weight in the chest area.
- Then slowly rotate the body in one direction, while squatting.
- Consider the dumbbell to the outside of the ankle to the touch.
- Then stand up and turn the body in the other direction, lifting your arms with a dumbbell over your head.The movement should be like timber, cut wood.
6. Sidebar of elbows with lifting pelvis
- Take the position of the sidebar on your elbows, place one leg on the other.
- Tear away the pelvis from the ground and keep the body on the same line.
- You need to strain the muscles of the press and the buttocks and keep them through the whole movement.
- Slowly lower and lift your hips to the ground, holding your body straight.
7. Skalolas
- Take the pose for pressing -ups, hold the body directly.
- Bend the left leg of the knee and bring it to the right elbow.
- Return the knee back and immediately perform the same action with your right leg.
8.
- Take the position of the sidebar, the elbow should be under the shoulder, one leg above the second.
- Tear away the pelvis from the ground and straighten the body.
- Lift your hand up and lower it under your body.
- Return to the starting position slowly.
9. Spiderman's Dimensions
- Take the pose for pressing -ups.
- Start lower your breasts to the ground and take your left leg to the side, bent in the knee and bring it to the elbow.
- Return to the starting position and repeat the movement with the other leg.
10. Plane with turns
- Take the elbow rod posture, the elbows of the same line with the shoulders, the body is upright, the legs together.
- Slowly take the position of the sidebar by lifting your hand up, allowing your feet to rotate with the body.
- At the end point of the movement, hold, then slowly return to the starting position and turn to the other side.
11. Mermaid
- You should lie to the side and bend your legs together, the foot of the foot.
- Place your hand behind your head.
- Then lift your legs and torso at the same time without tearing the arm you lie from the ground.
- Tighten the muscles of the press before slowly sinking back to the ground.
12. Cancer Bridge with Hands
- Take the posture of the bridge, lean your hands and feet to the floor and lift your hips from the ground.
- Raise your hips even higher, lift your right hand up and bring it to the left side.
- Allow the body to turn your hand.
- Return to the starting position, do the same on the right side with your left hand.
13. Including the body with an elastic band
- For this exercise you will need an elastic gum, fixed approximately at the breast level.
- Keep your hands stretched in front of your chest, holding the gum handle.
- Then pull the elastic band, turning the body from the wall, tighten the muscles of the press while the legs remain stationary.
- Return to the starting position and then repeat on the other side.
14. Inclusion of Fitball's body
- Place the top of the back of the fitball, bend your knees and place them on the floor.
- You can hold a dumbbell or a ball in the outstretched hands.
- Then slowly start rotating your arms extended upside down and the body on the side.
- Tighten the muscles of the abdomen and buttocks when performing turns.
15. Press on the bench
- Attach elastic gum to the abdomen.
- Take the handle in your hands and hold them at the chest level, extending your hands forward.Legs width of shoulders.
- Tighten the muscles of the press and buttocks and pull the elasticity on yourself.The knees are slightly bent, the body is right.
- Stretch your hands forward and repeat the movement.
16. PLANK with touching the hands of the foot
- Take the pose for pressing -ups, hands at the same level with shoulders, legs together.
- Based on your left foot, take the right to the left and tap your feet with your left hand.
- Lies in this position for a second and place your legs and hand in place.
- Do the same with your left leg and right hand.
#6.Try high -intensity circular workouts
The best way to use strength training and exercises to burn fat on the stomach and sides is to structure them in circular workouts.
And there are several reasons:
- Increased calorie burning and metabolic effect;
- Increased blood circulation, heart rate and catecholamine radiation;
- Short and intensive training increases the efficiency of the time used;
- Tone and develop your muscles when you burn fat.
Here is a small but effective workout for fat burning with a set of crease exercises on the side, lower back and abdomen.Just finish the first cycle without stopping for 10 minutes, relax for 2-3 minutes and then go to 2 and perform it for 10 minutes.
This is a grueling, heavy workout style for 20 minutes, but in any case it will produce results.
Cycle # 1
| Order | Exercise | Repetition |
| A1 | Pull -to -ops | 10 |
| A2 | Squat bowl | 10 |
| A3 | Push -ups | 10 |
| A4 | Hood | 10 |
Cycle # 2
| Order | Exercise | Repetition |
| A1 | Twins dumbbells | 10 |
| A2 | The thrust of the horizontal block | 10 |
| A3 | Squat | 10 |
| A4 | Army Bench Press | 10 |
Conclusion
At first glance, it may seem that it is not so easy to get rid of the folds from the side, at the lower abdomen and back.An effective training plan, knowledge of physiological processes of fat loss, proper nutrition is the key to achieving a beautiful, slender waist that can be proud.
Remember that it will only be possible to drive these folds when the total percentage of body fat decreases.
Now that you know everything, it's time to act and get the results you want.