Do you want to get rid of an additional centimeters in your waist? The time has come to find out which exercises to lose weight of abdomen and side at home at home for women, which can be performed with their own weight without dumbbell and simulator.
Regular performance set of exercises, you will see the noticeable result after a short time.
10 most effective fat on your stomach and sides
We train the possibility of leaving the kitchen!
Yes, yes, you didn't cheated; This is the first and most efficient than all weight loss exercises for women. I want to make sure you read it, in case you decide to immediately chew the training complex.
80% diet. 20% of exercises. Don't forget about it!
Now try the first complex suggested in this article, consists of 8 best exercises to expel excess fat from your abdomen and get the print muscles.
Book
Start with the position of lying on the floor or gymnastic mat and slowly raise your hands on your knees so that your body forms the letter V. Tighten the print muscles and use the body strength to maintain your balance in this position.
Keep it as long as possible.
Repeat the movement as many times a minute as you can.
Bicycle
This exercise no. 1 in the world in the print efficiency! The only thing you need to follow is not to move too fast when you perform it. Make each repetition slowly and carefully.
Start with 3 accesses 35 reps for each leg. Bring the number to 50 on each side.
Russian twisting
The biggest mistake people do, performing this exercise, are what they do not hold their backs. Try that the back is equally flat and do 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, paste your chest forward. If in this form is too "simple", pick up a weight of 2-3 pounds.
Exercise: Start with 3 accesses to generally go out 20 reps (moving slowly). Then you can take a dumbbell.
Touching the sock
This exercise should be done to feel lower and upper presses. Expand your hands on the ceiling, the back should be firmly pressed to your mother. Remember that you should stay pressing on the floor throughout the exercise.
Exercise and try touching socks (if it doesn't work, it's okay, just extend as much as possible), then return to the starting position, this is one repetition. Repeat the movement as many times as you can within one minute.
Superman
Fat on the back is not less than a pair of bright yellow rubber slopes. Don't ignore your back, it also forms a line.
Lying on your stomach, raise your arms and legs at the same time as you can 30 seconds. If you are relatively simple, try keeping the situation for 1 minute. Exercise: Start with 4 accesses so there are a total of 10 reps.
Planck with jump
Start with stop lying and closing your legs, just jump so that your knees are first one, because elbows on the other side and then return to the starting position. Change the side with each jump. Make sure the press press tense all the time. Repeat the movement as many times as you can for a minute.
Variation of socks touching
Start by lying on the floor. Raise your hand and lift the opposite leg at the same time. Bend another leg in your knee and reduce to the support floor, keep muscles for printing in tension. Repeat the movement as many times as you can within one minute.
Classic twisting
I think we all know how to spin a twist. . . Make sure the muscles are pressing on moving upwards. Concentrate more to use the case than the number of repetition. Slowly and properly performed twisting more efficiently than fast torn repetitions. Move the movement as many times as you can in one minute.
If you liked this article on the fat burning exercise, and you would like to get a full home training plan like these, look at our 21-day weight loss marathon.
For 21 days of people, he manages to descend with 5 to 10 pounds, and they are completely delighted with this. But except this, we get reviews from those whom the program has learned how to change your food habits and found a diet that helps them for a longer ride.
30-day complex for printing tons
Meanwhile, how you feel a flat stomach without it, is the abyss. Imagine how it feels to wear tight tops? Don't cover the reflexive all the time in the bag in the park? With pleasure to finally get rid of the upper 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. That's for you!
And we are ready to help you. This year, we combined forces with a fitness coach to create a new and absolutely exclusive 30-day marathon to burn subcutaneous fat in improving the tone of the print muscles.
We have heard directly how you exclaimed: And how different from all such silent programs? Our marathon is especially designed to be less complicated and more satisfaction! The plan is compiled in such a way to perform key muscles in the abdomen, which perform simple exercises, so you can easily integrate classes into any thick schedule.
So promise yourself to feel good this summer, lose weight and dedicate yourself to our 30-day gymnastics marathon of 30 days for the tone of the abdomen. Just download and print a plan with the pictures below, fasten to the refrigerator, closet, over the TV - anywhere, if you just give you focusing on targets. We even included a photo of how to make every movement so don't get stuck on anything. You don't even need an expensive transfer to 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 guidance to remove excess from your waist. How to do exercises this 30-day marathon are listed below if you are not familiar with the execution technique.
- Movement 1: Planck on elbows and knees. Check that the elbows are right under the shoulder and do not bend cardboard.
- Movement 2: Simplified Burp. Put your hands on the floor and bring the emphasis in the lase, setting up first and then the other leg. Then, tighten your feet in the same way, become straight and stretch your hands up.
- Movement 3: Planck on elbows and socks. Put socks and lifted your knees and hips from the ground. Move body weight forward so that your nose is in front of your fingers and pull your navel.
- Movement 4: Full Bourpie. Put your hands on the floor and throw two legs at the same time to be at the end of lying. Then, in the jump again tighten your legs with your hands and jump up, tearing your legs off the floor.
- Movement 5: Planck at the end of lying. Put your arms outstretched on the floor, make sure that the joints on the same route line and continue forward on the socks.
- Movement 6: Burpie with push-writings. Do all the same way as in the previous item, only when you take accent, make a push -up: bend your elbows and go to the floor before jumping. If it is difficult for you, before push-killing which you kneel.
How to get rid of excess fat on your stomach is exhaustive leadership!
The flat stomach is what many women long longer long. However, fat removal means not only I look good in bikini.
Today we know more than ever about diets, and although not as scary if you are soft in some places, but excess fat in the lower abdomen and side can be really dangerous for health.
To determine that you have excess weight, you can measure the bodily mass index (BMI), but, according to the national health service, the degree of risk can vary depending on where it accumulates. And excess weight is one of the most dangerous.
"A great amount of fat in the waist (compared to fat around buttocks and hips) makes you more at risk of diabetes and heart problems, " she says. A healthy waist waist for men is less than 94 cm (37 inches), for girls, less than 80 cm (32 inches).
Obesity annually leads to 9. 000 early deaths and can reduce the lifespan of up to 9 years. It is also associated with serious heart problems and can increase the risk of heart disease, breast cancer, colon roll, prostate and type 2 diabetes.
We are constantly bombed by news about the latest achievements of the diet, that we need to eat more than this, less we need to try such exercises at home. . . But what really does if you want to get rid of your abdomen fat?
Move
They went through when everyone thought it was to make less weight, you just need to eat less. The government recommends adults to engage in two forms of activity: aerobics and healthy weight maintenance.
These classes need to include 2 hours 30 minutes "from medium to intense" aerobic activity per week (running, swimming. . . . .
If you want to lose weight and focus on overweight with trainings, try these 10 flat stomach exercises. You will not need a gathering to a gym or a modern personal trainer for them for them, and the best, you can start today!
Eat wisely
No, here we won't say that you just need to eat less to get rid of fat on the sides and your abdomen. But you need to make a choice in favor of healthier meals and snacks, to feel as good inside while watching out. If we talk about burning fat, there are many simple ways to form daily nutrition, we recommend these superfic products in the list below - they are guaranteed to put your diet on your right rails!
Products for burning fat
- Copper: green with a fleshy leaves, such as cabbage, mushrooms, seeds - there is a lot of copper in all this, which helps the body faster fat. Recent Studies University of California in Berkeley showed that the copper is an important part of your diet, because more fat cells used to release energy later. In addition to the mentioned copper, pods, legumes, oysters and other mollusks are also rich. Copper also prevents prematurely aging and sedging.
- Humus: Studies implemented by scientists have shown that people who prefer humus as a snack less prone obviousness and have 51% less chance to increase blood sugar than they eat - and that's not all. Amateur Humus Talia on average 5 inches thinner than those who do not add to their diet, the authors of the study cooperate with the fact that there is a large number of stable (resistant fibers in Hummus.
- NUTS: This is a very handsome snack, and there are reasons! Although they contain more fat than, for example, rice cookies, these fat are useful for the body and provide you with a feeling of satiety longer - which means you won't get to the biscuits box two hours after dinner!
- Olive oil: It may seem that the best way to lose weight to avoid all "fat", but that is not like that. Mononazed fatty acids contained in olive oil can help you keep cholesterol under control and at the same time meet the hunger - in the same way as nuts.
- Berries: Do you know that one glass of raspberries contains six grams of fibers? These crumbs are worth remembering in the morning - try to add a handful porridge for breakfast!
- Ovsyanka: If you have caught the fact that by 10: 30 looking for the nearest delicious taste, it means you're most likely to eat breakfast, they don't face your blood sugar. Porridge confusing in the morning will allow you not to feel hunger longer!
- Beans: Beans, beans, are useful for the heart. . . But not only, for the waist! There are few calories in them, but there are a lot of proteins and fibers, this is the best food to calm the abdominal grip. Try adding them to salad - it is delicious and additionally much satisfactory than just eating a leaf plate!
- All -Grain: We all know you need to eat more bread and pasta instead of ordinary, and that is a change that will immediately affect your weight - let it become a good incentive to stay away from this section at the supermarket!
- Green vegetables: Green vegetables richly fiber is perfect food for anyone who wants to correct the waistline, because calories are nothing in them. Try to reduce the amount of carbohydrates on a manual bowl and replace them with green vegetables - you will still feel silence, but there will be no abdomen!
Receive
Reasonable nutrition and increased physical activity in everyday will definitely help you lose weight, but if you deal with a program especially focused on problem areas, you are guaranteed the desired results!
And if you are looking for the ways of removing excess weight without exhausted training and a strict diet, make sure to study our weight loss tips without eating and abolished stomach in a short time at home
For this purpose, we have developed a 30-day marathon, which includes the exact exercise you need, work them in a month, and after it you will have a flattering belly.