If you want to give the character a beautiful curve and get rid of body fat, it is recommended to perform exercises for slimming the abdomen at home. Despite the fact that many experts recommend for fat removal on the abdomen to attend specialized exercises and eat the exact amount of calories, an excellent result can be achieved even in domestic conditions. However, it is usual to swing the press can provide the faster fat burning and weight loss.
Problems of training are not only the inefficiency of the exercises, but in the wrong approach in general. Exercise should be comprehensive to ensure maximum load on all the muscles of the peritoneum. To ensure the weight loss is necessary to keep a calorie deficit, to lead an active lifestyle and exercise regularly.
The reasons for the education of excess weight in the abdominal area
Before you start the fight with the fat in the abdominal area, it is necessary to understand why he was saved right here. In addition to the external neatraktivnost a full belly, saving in this area can lead to the development of serious diseases.
The main reasons of sediments include:
- Genetic predisposition. The most common cause of the body fat on your stomach. It is with this cause to fight the hardest, because if in the nearest relatives of the body was in the shape of an apple, then there is a high probability that the same characters. In such a case, the deposits will be in the first row to accumulate in the abdominal area. The only solution to this problem is to get rid of excess fat throughout the body.
- Disorders of metabolism. With age, the metabolism slows down, so that increases the likelihood of developing fatty deposits.
- A sedentary way of life. The modern pace of life does not allow to spend a lot of time on their feet. Work in the office leads to long-term finding in one position, so they spend less calories than consumed, and this leads to the formation of fat.
- Overeating. It is important to not only eat right, but eat the right amount of calories, which is calculated on the basis of physical activity and body weight. For the removal of fat deposits, it is necessary to create a calorie deficit.
- Stress. Nervous strain effect on the state of the organism as a whole, but mainly leads to an increase in levels of cortisol. Increased levels of this hormone leads to deposits in the waist area.
- Changes in hormonal levels. Any changes in the levels of hormones lead to disruption in the functioning of the whole organism. After 40 years, the level of the sex hormones is reduced, which leads to an increase in body weight, especially in the waist area. In such a case, the need or move more, or reduce the amount of calories in the diet.
Lose weight on the hips and abdomen can not completely get away with using miracle tablets or drops. What is needed is constant work on yourself, which includes proper nutrition and special exercises for burning fat.
Rules for the implementation of the exercise
If you want to quickly remove the fat from the hips and abdomen, when performing exercises need to adhere to certain rules:
- A comprehensive exercise. How to get rid of body fat, it is not enough just to download the press dlish thin waist. It is necessary to combine cardiopatia and special exercises for muscle corset with a load on its side, stomach and back.
- A maximum of a varied program. It is recommended to divide training for intense cardio (15-20 minutes) and perform the exercises for burning fat (15-20 minutes). Exercise should capture all of the muscles.
- Long-term training. It is difficult to achieve a visible effect, if you engage in less than 30 minutes. Only after 20 minutes of intense exercise begins the fat burning process, so a short exercise can only lead to the strengthening of the muscles of the waist, but not to burning fat reserves.
- Regular lessons. The effectiveness of the exercises depends on their regularity. The optimal mode of teaching – through the day. For faster fat loss train need every day. The minimum frequency of the instruction is twice a week. For a faster reduction of the body weight it is necessary to make the main emphasis on cardio-training.
- Proper nutrition. For fast burning of fat reserves, it is necessary to pay attention and nutrition. Eat recommended in the context of a calorie deficit. If you limit yourself in eating, then lose weight, it is impossible, even with daily and intensive workouts. Therefore, for proper nutrition is necessary to calculate the right amount of calories according to the table on the basis of its weight and physical activity.
- The use of dumbbells. To enhance the effectiveness of exercise, you can use dumbbells. In the case of their absence, you can use plastic bottles with water or sand.
If you follow the instructions, you can get rid of fat in the abdominal area and the hips just a few weeks, which is the print the hardness and bumpy.
The complex of active exercise
Exercise is an indispensable element of a weight reduction program, and allows you to get rid of excess weight in the abdominal area and hips. To achieve significant results, it is necessary to combine exercise with proper nutrition. Consider the most effective set of exercises for burning fat in the abdominal area.
Vacuum
The basis for this exercise is proper breathing. Initial position – on all fours, hands are on the elbows. Need to take a deep breath and relax the muscles of the press. After continuously breathe in, pulling the belly in itself. Stay in this position is recommended at least 30 seconds.
The sails on the sides
The complex helps to strengthen the muscles of the hips. Stand up straight with your feet width, lift his arms above his head. To carry out the tilt of the torso to the side so as to feel the tension of the muscles on the other side. In this position it is necessary to stand 15-20 seconds, after which to tilt to the other side.
The increase in foot sits
Necessary to sit on a chair, keeping the back exactly. Hands should be put under the legs so that they were palms facing down. Deeply inhale and exhale. It is necessary to lift the knee and squeeze them to his chest. In this position it is necessary to remain for 8-10 seconds.
Holder with rotation
This exercise is very useful not only for printing but also for the back, hips and legs. It is necessary to adopt the provisions of moldings, and socks, and her elbows were connected with the floor. The body must be the most uniform. In this position it is necessary to endure about 30 seconds, after which it do a u-turn in the position of the side rails. You need to keep your body on the forearm of one hand and socks. In this position it is also necessary to endure half a minute. Make a detour to the one and the other hands.
Circular rotation
This exercise allows you to put a good load on the entire press. It is necessary to lie on the floor, bending your knees and drooping legs. Lift the top part of the fuselage and do the rotation to the side, trying to write out the circle. It is very important that your legs and hips remained in one and the same position, without turning on its side. Circular rotation should be performed at least 5 times in each direction. All movements should be done slowly and breathe in a calm pace.
Twisting
The most popular exercises for a thin waist. It differs not only a great result, but also the ease of execution. It is necessary to lie down on your back, legs bend and feet put exactly on the floor. Hands it is necessary to put under his head, folded them into the castle. Taking a deep breath, slowly lifted the upper part of the fuselage. The closer the head to the waist, the better to carry out the complex. On the exhale return to its original position.
Lifting the pelvis
A great complex of exercises for the lower and middle parts of the peritoneum. Starting position – lying on your back. The legs should be open and a little bent. Your arms should be extended along the trunk. Slowly it is necessary to lift the pelvis as possible, stopped for a few seconds. The movements should be performed muscles of the abdomen and the legs and pelvis should move sideways.
Oblique twist
You need to lie down on the carpet, putting your hands under your head and legs should be bend so that the feet touched the floor. Lift the top part of the fuselage, by rotating the left shoulder to the right. The right part should be immobilized. Then spend a complex for the other side.
Climber
Dynamic and intense complex, which triggers the process of burning fat throughout the body. It is necessary to take the emphasis of the floor on the elongated arms and the socks. The knee of one leg is to be pull to the chest. Return the leg to its original position and perform the movement of the other leg. At the initial level, it is possible to carry out complex on the elbows, gradually increasing the load.
Round
Classic complex for strengthening the muscles of the waist. Need to lie down on the floor, hands put under his head and lift legs, bending them to his lap. The right knee should be pull to your chest, straighten your leg and pull to chest left knee. Feet is constantly changing. The pace of the movements is not as important as a thorough muscle tension. The stomach should strain to produce a feeling of turn of a bicycle wheel.
Lifting the hull side stripe
The optimal movement for the oblique muscles. It can be performed even people with minimum physical preparation. This ensures a high load and efficiency. However, it is not recommended to carry out during heavy headaches or disease of the lower back. It is necessary to take the emphasis on feet and hands, and straighten whole body. Do this slowly tilts the pelvis to the floor. It is important to avoid bending your back. The movements must be straight and smooth. In the implementation of the complex it is necessary to take a deep breath and breathe calmly.
Twisting with the legs raised
Lie on your back, legs stretched up and crossed them. Lift the upper part of the body maximally upward, the hands pull the legs. When performing the movement it is necessary to pay special attention to your breathing. While exhaling have to lift the body, and when you inhale – to return to the original position.
Twisting sloth
This complex effectively helps to strengthen the muscles and reduce pain. It is necessary to lie on the floor, placing your hands behind your head. The legs should be a little raised, socks are extended. Break away from the floor, the shoulders, and pull forward. One foot should fall to the ground, to lightly touch the tip of the shoe. Step back to the starting position. Repeat the movement of the other leg. It is very important that the rotation of the pressed to the floor. For beginners it can simplify the complex. For this perform the movement you need, without lifting the shoulders.
Lifting the legs while lying
A simple movement to perform in home conditions. Lie on your back, put your arms along the torso. Gradually raise one leg to a height of 50-60 degrees. In this situation it is necessary to hold the foot in a few seconds. Slowly, and with the exhale the leg decreases. It is necessary to carry out a complex of 10-15 times for each leg. Lifting up the legs and at the same time. For increasing the complexity of operation during startup, your feet do not touch the floor.
Twisting with the attack
Feet must be on the floor and the legs to be bent at the knees. Hands it is necessary to put under his head. Alternately pull on one leg, trying to get to the chest. When performing this movement, it is necessary to move not only feet, but also your back. The exhale should be in flexion, and inhale when returning to the original position. It is important to all the movements to do at a slow pace and breathe calmly. Perform 5-10 motions for each leg. For the growing complexity of the complex it is necessary to place one of the legs to lift two.
All of the above exercises are simple enough for beginners and is very effective for weight loss abdomen and weight loss overall. If 2-3 times in a week to dedicate at least 30 minutes to meet the complex, it is possible to get a thin waist.
Aerobic exercise
Performs complex for a slim waist it is possible to make a press, a sturdy, get rid of the saggy belly and put in order the internal organs. However, if there has been excessive overweight, using only this complex can be little for quick weight loss. The muscles will sway, but the belly fat will remain. So the food should contain fewer calories.
In such a case, it is not recommended vigorous aerobic exercise, which stimulate the burning of oxygen, and also provide a speed up the process of burning calories and losing weight. For quick weight loss is needed to deal with sports walking, dancing, jogging, swimming, active sports. The combination of complex, active lifestyle and proper nutrition will get a beautiful and trim waist. To accelerate the weight loss time and frequency of the exercises should increase, and also provide a calorie deficit in the diet.