Excess weight and a bulging tummy are a problem not only of women and girls, but men often face this problem. The modern rhythm of life, in which there is not enough time for a full sleep and breakfast, a sedentary lifestyle and constant stress leads to problems with the figure, which leads to problems to physical and psychological health.
The stomach is a classic problem area that can and should be fought to achieve bends in the waist, getting rid of extra centimeters. To get rid of excess fat deposits as quickly as possible and not harm health, it is better to contact a professional coach. Too rapid weight loss can lead to health problems, for example, to omission of organs.
Therefore, everything should be in moderation. Below you will find simple and safe exercises for losing weight and sides, for performing at home. As well as the advice of specialists to accelerate the process of getting rid of excess weight.
The causes of fat on the stomach and sides
Excess fat on the stomach and sides is just not delayed. This is facilitated by a number of reasons: improper nutrition, genetic predisposition, inactive lifestyle, hormones. Some of them can be easily eliminated by revising the diet by adding physical activity and walking. But there are problems when the correction of the abdomen requires medical intervention and is not about plastic surgery.
Poor metabolism
Metabolism is most often disturbed due to malnutrition and drinking mode. Fasting, or one - two meals per day, contributes to a metabolic disorders, the body reluctantly digests and gives carbohydrates and fats to provide energy. And also, the most important meal is breakfast, many mistakenly miss it, believing that fats will burn faster faster. Hence the stocks of fats in the abdomen, both in men and in women. Everything turns out the other way around - the constant intake of food and water disperses the metabolism.
Genetics
Excess weight is the cause of not only genetic predisposition and heredity, but also the constitution of the body. In a very thin person (thin physique, with a low percentage of fat in the body), the metabolism is the fastest. Mesomorph (average physique, with the norm of adipose tissue) is also endowed with good metabolism. But it is a person who has a strong physique, with a wider bone structure, a high percentage of fat, most often gains excess weight. Any diet, lack of load or rest, is immediately reflected in the adipose tissue of this type of physique.
Sedentary lifestyle and incorrect posture
The lack of movement is the reason for which fat is able to be deposited with any type of constitution, age and gender. If you are not moving, then do not spend energy. If nutrients obtained with food are not used as energy for life, they are deposited in the form of fat.
You need to walk more, or walk during a break or before bedtime, it will spend more energy, therefore, will relieve excess weight. And fucking, it is important to monitor the posture in the sitting position. The twisted back and deflection in the lower back, with a sedentary lifestyle, will lead to atrophy of the muscles of the abdomen. It falls forward, as if inflated, and this visually gives the visual effect of a large abdomen.
Overeating
The problem of many people is more often associated with any psychological aspect, "jamming" of the problem, which causes uncontrolled eating. Or this is facilitated by the usual ignorance of calorie content, fat content and the composition of glucose in products. If you eat excesses, even if these are only fruits, fat on the sides is formed from an excess of calorie content. And this is inevitable, since the large daily calorie content of food will not have time to leave. Also, large gaps between meals contributes to overeating, since with hunger you can eat more than necessary, and saturation will not occur immediately.
Stress and illness
Stress also plays an important role in obtaining overweight. He leads to overeating or starvation. Both that and another negatively affects the metabolism. Even a diet itself is already stress, because the body is used to a certain stereotype of nutrition, and harsh restrictions will deliver physical and psychological discomfort. In diseases, appetite deterioration often occurs, and this again provokes the accumulation of fat. Disorders of the digestive organs also play a large role in the set of fat mass. The lack of enzymes that participate in digestion and digest substances (fats, carbohydrates) will lead to an increase in the volume of the waist. In this matter, you need to consult a doctor.
Little muscles
The more muscle volumes have, the more energy is spent. For their nutrition, more substances are needed, and with load and restoration, calories are much more burned with such muscles. Therefore, atonic (weak) muscles, with low motor activity, are less spent energy, and its excess is directed straight into subcutaneous fat.
Hormonal changes
Violation of the endocrine system, if the cause of excess weight is in this, requires only medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, reveal an imbalance and measures to solve the problem. Excess weight in women can accumulate due to impaired thyroid function, or taking hormonal drugs. Sometimes even contraceptives can provoke this. In men, a hormonal failure is possible in the direction of increasing female hormones and reducing their own testosterone. Hence, manifestations of secondary sexual characteristics are possible, namely excess fat on the stomach.
Is it possible to get rid of fat on the waist on one proper nutrition
Food plays a huge role in weight loss. One proper nutrition is quite possible to get rid of fat, without adding physical activity. But on the contrary - no. If improper nutrition provoked the accumulation of fat, then the performance of any exercise is unlikely to help remove excess fat on live and sides. It is important to limit the calorie content of the diet, harmful fats and quick carbohydrates (sugar) in products. Physical activity will add additional energy consumption and accelerate the result. But still, the loads are secondary.
The effectiveness of different exercises for burning fat on the stomach and sides
Each load in its own way affects the rate of fat burning, but only in the complex, each of them will be really effective. We offer the following exercises below that can be performed at home to lose weight in the abdomen and sides.
Running or walking
You can lose weight with only a balanced diet with a small calorie shortage, but they sat down to add the best fat -burning exercises, you can increase the deficit and accelerate the weight loss process. Running is the most effective training for burning excess subcutaneous fat from available ones. And it is not necessary to run, you can perform long walks, walk with a quick step of 10 km per day, or as the Japanese say, you need to take 10 thousand steps in a day. This is useful for the cardiovascular system and for the figure. You can easily get rid of the abdomen and sides without any harm to health.
Exercise Planck
The bar is a static exercise. Such stabilization exercises include slow fibers. Of course, energy is spent to hold the situation for a certain time. When performing the bar, raise the pelvis and hold it in this position for at least 15 seconds, each time try to increase the time of the exercise. But the most quality, fats are burned with dynamic load, on long muscle fibers. We recommend that you perform the bar in dynamics, for example, alternately raise the cross and leg, as shown in the picture above.
Twisting
Twisting is effective in that these exercises are dynamic, include rapid fibers of the rectus and outer oblique muscles of the abdomen, which leads to burning fat in the abdomen and sides. Twisting is performed in various versions: on the floor, on the bench, reverse and diagonal twisting. Each of them must be performed by straining the abdominal muscles, and on other parts of the body and this is very important. The diversity of the complex to the muscles of the press will form an elastic and toned press. The minimum number of repetitions is 15.
Respiratory gymnastics
Respiratory exercises came to us from gymnastics of yogis, and it is called Pranayama, which means "energy management". Respiratory gymnastics enriches the lungs with oxygen, and it promotes fat burning. Also, gymnastics perfectly trains the abdominal muscles, is an easy massage for internal organs. But practice will help to lose weight in combination with nutrition and physical exercises is much more effective. When engaged in 15 minutes a day, you can strengthen the process of weight loss, over an increase in the amount of oxygen in the blood, which is involved in the breakdown of fat cells in the body.
There are several methods that differ in the technique of breathing:
- qigong;
- Strelnikova and others gymnastics.
Rack
A simple and effective way to combat fat is jumping with a rope. Such training burn calories by increasing the pulse, work on endurance occurs, and subcutaneous fat leaves evenly from the whole body. Training should take place at least 30 minutes a day. You can perform interval complexes: 1 minute of jumps, 1 minute of rest.
Gymnastic hoop
The second name of the hoop - it is able not only to train the muscles of the waist area, but also contributes to fat burning and helps to adjust the abdomen. Thanks to the load, when classes with a hoop, the pulse rises, and weight loss can be achieved no worse than from the rope or running. But the hoop does not suit everyone. With problems with the spine and inflammation of the internal organs, the hoop is contraindicated. He can only aggravate the problem, so he needs to be abandoned. It is better for a healthy body to alternate classes with a hoop and exercises for the press, so the result will be more effective.
Tilts
The process of losing weight depends on the diet and the overall load on the body. Since there is no local fat burning, to train separately the lateral muscles (oblique abdominal muscles), especially with we burdening, is not worth it. All because the fat accumulated in this area will move away from the general physical activity, and working on oblique ones, you can increase the waist volumes. The trained oblique muscles increase, visually making the waist wider. Therefore, pay more attention to the rectus muscle of the abdomen.
Exercises lying on the floor
A variety of exercises for the muscles of the press will simultaneously bring the top and lower abdomen into tone, and burn subcutaneous fat. An important role is played by the load, exercises should literally cause burning sensations in the muscles. The latest repetitions should be given with difficulty, and their number should vary from 15 - 30 repetitions. It is necessary to perform a set of exercises without rest, pause only after the end of the first circle.
Training program for burning fat on stomach and sides
- Twisting on an inclined bench 3 x 30;
- Twisting on the floor 3 x 30;
- Lifts of the legs in Visa 3 x 30;
- Landing the legs in the stop on the bars of 3 x 30;
- Landing the legs on an inclined bench 3 x 20 - 30;
- Diagonal twisting "bicycle" 3 x 40;
- Folding 3 x 30;
- "Burning" lying, short twisting 3 x 40;
- Reverse twisting, lifting the legs lying 3 x 30;
- Side twisting 3 x 30;
- Planck, 1 minute in 3 approaches.
Complex of exercises for home execution
A fold
- Lying on the floor, arms started behind the head, the legs are straightened;
- Exhale: at the expense of the press, we tear off the round back, at the same time we lead the knees to the chest of the canopy. Hands in front of you;
- Inhale: We smoothly fall into the starting position.
Burning lying
- Lying, the palms are blocked by the head, the knees are bent. Feet in the stop on the floor;
- Exhale: with a short and quick movement, we tear off the shoulder blades onto the matchbox. The chin looks up without clinging to the collarbone;
- Inhale: we return to the shoulder blades. The exercise is performed at a fast pace, to the sensation of burning in the muscles.
Lifles of the legs are lying
- Lying on the floor, palms we put under the pelvic area to remove the load from the lower back. The legs are straight, to simplify the technique, you can perform the rise of bent knees;
- Exhale: Raise straight legs, in a position perpendicular to the floor, the lower back should not come off the floor;
- Inhale: We smoothly lower our legs to the floor, holding the tension of the abdominal muscles.
Short lifting of the pelvis
- The exercise is like burning lying on the upper abdomen, performed to a burning sensation;
- Exhale: performed by short and quick movements, lifting the pelvis on a matchbox, without tearing the lower back;
- Inhale: relaxation below, lower the pelvis smoothly, without hitting the coccyx.
Diagonal twisting
- Dynamic exercise, performed without pauses, to a burning sensation of 30 - 40 repetitions;
- The palms under the head, tear off the shoulder blades from the floor, holding the position throughout the exercise. The knees are bent, hold their canopy;
- Exhale: we turn into a diagonal, stretch out the elbow of one hand to the opposite knee, without touching it. In this case, another leg straightens out in the knee, without touching the floor, the canopy remains;
- Inhale: turning through the center without a pause, we change the twisting to the opposite side.