Want to get rid of the extra centimeters of waist? Now it’s time to find out exercises for abdominal weight loss, and at home, you can perform with your own weight without dumbbells and simulators.
Do a set of exercises regularly and you will see obvious results in a short period of time.
The 10 Most Effective Exercises of Stomach and Side Fat
We train our ability to leave the kitchen!
Yes, yes, you remember correctly; this is the first and most effective exercise of all the exercises to lose weight for women. If you decide to chew the training complex right away, I want to make sure you read it.
80% diet. 20% practice. Don't forget it!
Now, try the first complex proposed in this article, which consists of 8 best exercises to remove excess fat from the abdomen and gain muscle from the press.
Book
Start by lying on the floor or on the gymnastics pad and slowly raise your knees to form the letter V in your body. Tighten the muscles of the press and use the strength of the body to maintain balance in this position.
As long as possible.
Repeat as many movements as possible.
bike
This exercise works for the press in the world! The only thing you need to follow is that the movement is not too fast when executing it. Make each repetition slowly and carefully.
Start with 3 ways to repeat 35 times per leg. Turn the number to 50 on each side.
Russia twist
The biggest mistake people make this exercise is that they don’t keep it flat. Try to have your back as straight as possible and not fall to the side. If you are not sure if you are doing the right thing, practice in front of the mirror.
Keep your back straight and stretch your chest forward. If it's too "easy" in this form, pick up 2-3 kg of weight.
Exercise: Start with 3 methods that usually appear 20 repetitions (slow movement). Then, you can take a dumbbell.
Touch socks
This exercise should make you feel down and up. When reaching your hands to the ceiling, press your back tightly towards your mother. Remember that the lower part of the back should be kept on the floor throughout the exercise.
Exercise and try touching the socks (if it doesn't matter, just as high as possible) and return to the starting position, which is a repetition. Repeat as many exercises as possible in one minute.
Superman
The fat on the back is no less than a pair of bright yellow rubber slopes. Don't ignore your back, it will also form a line.
Lying on your stomach, as high as 30 seconds. If it's relatively easy for you, try to keep things in place for 1 minute. Exercise: Start with 4 methods so that there are 10 repetitions in total.
Planck Jump
Starting from the stop of lying, close your feet, just jump, making your knees become one first, because of the elbow on the other side, and then return to the starting position. Change one side each jump. Make sure the media stays nervous at all times. Repeat as much exercise as possible in a minute.
Changes in contact socks
First lie on the floor. Raise your hand while raising the opposite legs. Bend the second leg in the knee and reduce it to the floor for support, keeping the pressure muscles tense. Repeat as many exercises as possible in one minute.
Classic twist
I think we all know how to perform the twist. . . Make sure you tighten the muscles of the media. Focus on use cases rather than repetition counts. Slow, correctly performed more efficiently than fast tear repetitions. Do as much exercise as possible in one minute.
If you like this article about fat burning exercises and you want to get a home training program like this, check out our 21-day weight loss marathon.
In 21 days, people managed to drop from 5 kg to 10 kg and they were very satisfied with it. But beyond that, we get comments from people who plan to teach how to change food habits, and in the long run, they find diets that help them.
News Tone 30 Days
Meanwhile, the abyss is the feeling of flatness in your stomach. Imagine how it feels like to wear a tight top? Don't you keep covering it with your handbag in the park? Glad to finally get rid of the coat on the beach. . .?
This seems impossible, but removing the stomach will be very realistic if you follow this simple proven plan. Yes. It's for you!
It is here that we are ready to help you. This year, we combine the troops with fitness coaches to create a new, absolutely unique 30-day marathon for you to burn subcutaneous fat to improve the tone of the news muscles.
We hear you straight away how you exclaim: How is it different from all such news programs? Our marathon design is designed specifically to be less complex and more satisfying! The compilation of this program is a way to do simple exercises by working on key muscles in your abdomen, so you can easily integrate your courses on any intensive schedule.
So make sure you feel good this summer, lose weight, and dedicate yourself to our June 30th Gymnastics Marathon to perform a belly tone. Simply download and print the picture below to attach a refrigerator to the TV, closets attached anywhere - if he will keep you focused on your goals. We even include a photo of how to do each action so you don't get stuck in anything. You don't need an expensive gym subscription or personal training program!
All you need is to cook your favorite swimsuit during the season. This summer, you will be more ready to use it than ever!
How to train:Follow this leadership’s simple steps to eliminate redundancy in waist. If you are not familiar with the execution skills, how to practice a 30-day marathon.
- Exercise 1: Planck on the elbows and knees. Make sure your elbows are under your shoulders and do not bend your pelvis.
- Movement 2: Simplified Burpi. Put your hands on the floor, focus down, first put them back, then lower the second leg. Then, tighten your legs to your hands in the same way, becoming straightened, and straighten your arms.
- Sports 3: Planck on the elbow and socks. Put on your socks and lift your knees and hips. Sweep forward over your weight so that your nose is in front of your fingers and pull your navel.
- Sports 4: Complete Bourpi. Place your hands on the floor while throwing both legs back in order to be at the end of lying. Then, during the jump, tighten your legs onto your hands again, jump up and tear your feet off the floor.
- Sports 5: Lying at the end of Planck. Place your extended hand on the floor, make sure your wrists are in the same line as your shoulders, and then lean against your socks.
- Action 6: Burpie with push. Do everything in the same way as in the previous paragraph, only when emphasizing the point, perform one push: bend your elbows and then turn to the floor before jumping on. If it's hard for you, then you kneel down before pushing.
How to get rid of excess fat in your stomach is a detailed leader!
What many women passionately desire is a flat stomach. But removing fat doesn’t just mean looking good in a bikini.
Today, we know more about diet than ever, and although it’s not that scary if you’re soft in some places, excess fat on the lower abdomen and sides can be really dangerous to health.
To determine if you are too big, you can measure your body mass index (BMI), but, according to the National Health Agency, the level of risk may vary depending on where you accumulate. Excess weight is the most dangerous.
"A lot of fat on the waist (compared to the fat around the hips and hips) puts you at a higher risk of diabetes and heart problems, " she said. "The healthy waist of a male waist is less than 94 cm (37 inches) and for girls, it has a waist of less than 80 cm (32 inches).
Obesity can lead to 9, 000 premature deaths each year and can reduce life expectancy by 9 years. It is also associated with severe heart problems and may increase the risk of heart disease, breast cancer, colon, prostate, and type 2 diabetes.
News about the latest achievements in diet, we keep bombarding us with needing to eat more, less, we need to try this exercise at home…but if you want to get rid of belly fat, does this really work?
move
When everyone thinks that in order to lose weight, you only need to eat less. The government recommends that adults engage in two forms of activities: aerobic and strength to maintain a healthy weight.
These courses should include 2 hours and 30 minutes of "medium to intensive" weekly aerobic exercises (jogging, swimming, power walking, jumping and standing. . . everything you like! ), as well as exercises to strengthen muscles for two days or daily (study all major muscle groups - legs, hips, hips, back, back, chest, shoulders and hands), including the use of Barbell.
If you want to lose weight and focus on overweight by training, try these 10 exercises. For them, you don't need an expensive subscription to the gym or a stylish personal coach subscription, best of all, you can start today!
Eat wisely
No, we won't tell you here that you just need to eat less to get rid of the annoying fat on the sides and belly. However, you need to choose a healthier meal and snack to make your heart look as good as it is on the outside. If we talk about burning fat, there are many easy ways to form a daily diet, and we recommend these Superf products from the list below - guarantee they can put your diet on the right track!
Fat burning products
- Copper: There are fleshy leaves on the greens, such as cabbage, mushrooms, seeds - of all of this, there is a lot of copper that can help the body burn fat faster. Latest research on UC Berkeley shows that copper is an important part of your diet because it destroys fat cells that later use to release energy. In addition to the aforementioned copper, nuts, beans, oysters and other molluscs, it is also abundant. Copper also prevents premature aging and grey.
- Humi: Research conducted by scientists shows that people who like humus as snacks are 53% less likely to be obese than obesity, while they have 51% less chance of increasing blood sugar compared to those who don’t eat it, and that’s not all. Amaters in humus mice were on average 5 cm thinner than those who did not add hummus to their diet, and the authors of the study linked it to the fact that in hummus, there is a lot of stable (resistant) starch and dietary fiber.
- Nuts: This is a very convenient snack, for a reason! Although they contain more fat than rice cookies, these fats are useful to the body and provide you with a longer feeling of fullness – which means you won’t arrive at the box with cookies two hours after dinner!
- Olive Oil: The best way to lose weight seems to be to avoid all "fat", but that's not the case. The single fatty acids contained in olive oil can help you control your cholesterol while satisfying hunger – the same as nuts.
- Berries: Did you know that a raspberry cup contains six grams of fiber? These crumbs are worth remembering them in the morning - try adding a small amount to the porridge for breakfast!
- Ovsyanka: If you've grabbed the fact that you're already catching yourself, it's to 10: 30, you're looking for the sweet and deliciousness that's nearest, which means you're likely to have breakfast and therefore don't cope with it, so you won't fall into your blood sugar. One bowl of morning porridge can help you stop feeling hungry!
- Beans: Beans, beans, are useful for the heart. . . but not only for the waist, but also for the waist! There are few calories in it, but there is a lot of protein and fiber, which is the best food to install to decide to squeeze your belly. Try adding them to the salad - it's delicious and more satisfying than just eating a plate of leaves!
- All - Green: We all know that you need to eat more whole grain bread and pasta instead of regular bread, which is a change that immediately affects your weight – making it a great motivation to stay away from this part of the supermarket!
- Green Vegetables: Green Vegetables rich in fiber are perfect food for everyone who wants to correct the waistline because calories don’t have them. Try reducing the amount of carbohydrates on your meal and then substituting them with green vegetables - you will still feel full but won't have a stomachache!
Call up
Rational nutrition and daily physical exercise will certainly help you lose weight, but if you are involved in a program targeting the problem area, you can guarantee that you see the results you need!
And if you are looking for ways to eliminate excessive weight without exhaustion and strict nutrition
For this purpose we developed a 30-day marathon that includes the practice you need for a month and then you will have a belly tilt.