Do you want to get rid of the extra centimeters in the waist? The time has come to find out what exercises for the abdomen and home side weight loss for women, which can be done with their own weight without dumbbells and simulators.
If you do a practical set regularly, you will see a noticeable result after a short while.
10 most effective exercises from the fat of the stomach and the side
We imagine the ability to leave the kitchen!
Yes, yes, you were not wrong; This is the first and most effective for women among the exercises needed to lose weight. I want to make sure you read it if you decide to chew the coach complex immediately.
80% of the diet. 20% of the exercises. Don't forget!
Now try the first complex recommended in the article, which consists of the top 8 exercises to remove excess fat from the abdomen and get the press muscles.
Book
Start in a position to lie on the floor or gym carpet and slowly lift your hand to your knees to form the letter V. Pull the press muscles and use the strength of the body to maintain the balance in this situation.
Keep it as long as possible.
Repeat the movement as much as you can.
Bicycle
This is the world practice of the world for the press! The only thing you need to follow is that you don't move too fast when you execute it. Perform each repetition slowly and carefully.
Start with 3 approaches to 35 reps, to each leg. Leave the number on each side to 50.
Russian
The biggest mistake people make is done this practice is that they do not keep their backs. Try it to the back as much as possible and don't fall to the side side. If you are not sure you will do it correctly, exercise in front of the mirror.
Hold your back straight, glue your chest forward. If you are too "light" in this form, pick up 2-3 kilograms.
Exercise: Start with 3 approaches to usually 20 repetitions (moving slowly). Then you can take a dumbbell.
To touch socks
This exercise must feel the lower and upper press. Pull your hands on the ceiling, your back must be tightened to the mother. Remember that the lower back should remain on the floor during full exercise.
Practice and try to touch the sock (if it doesn't work, it's okay, just stretch out the highest possible) and then return to the starting position, it's a repetition. Repeat the movement as many times as you can in a minute.
Superior
The back fat is not less than a pair of bright yellow rubber slope. Don't ignore your back, it also forms a line.
Lying on the stomach, lift the arms and legs as much as you can, for 30 seconds. If this is relatively easy for you, try to keep the situation for 1 minute. Exercise: Start with 4 approaches to have a total of 10 repetitions.
Planck with jump
Start with the lying stop and closing your feet, just jump so that your knees are first, because on the other side of the elbow and then return to the starting position. Change the page to each jump. Make sure the press is constantly tense. Repeat the movement as many times as you can for a minute.
The variation of the tangent socks
Start by lying on the floor. Raise your hands and at the same time lift the opposite leg. Bend the second leg in the knee and reduce the floor to support, keep the press muscles in tension. Repeat the movement as many times as you can in a minute.
Classic twist
I think we all know how to do the twist. . . Make sure you stretch the press muscles on movement. Focus more on using the incident than for repetitions. Slowly and correctly performed with a more efficient screw than fast torn repetitions. Complete the movement as many times as you can in a minute.
If you liked this article on fat burning practice and would like to make a full plan for home workout, check out our 21 -day weight loss marathon.
In 21 days, people manage to decline from 5-10 kilograms, and they are completely happy about it. But we also get opinions from those who have been taught by the program, how to change the habits of food and who help them in the long run.
30 day complex for the press
Meanwhile, how you feel with and without a flat stomach is the depth. Imagine how it feels to wear a tight top? Do not constantly reflect on a handbag in the park? I'm happy to finally get rid of the outerwear 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. It's for you!
And here we are ready to help you. This year, the forces were combined with a fitness coach to create a new and absolute exclusive 30 -day marathon to burn subcutaneous fat to improve the sound of the press muscles.
We hear directly how you exclaimed: and how is it different from all such press programs? Our marathon is particularly less complicated and designed for satisfaction! The plan is compiled by developing the abdominal key muscles by performing simple exercises, making it easy to integrate the classes into any dense schedule. 
So promise yourself to feel good this summer, lose weight, and dedicate yourself to the Has voice Marathon on June 30th. Just download and print the plan with the pictures below, secure it to the refrigerator, wardrobe, TV - anywhere if you only focus on purposes. We even inserted a photo of how to make every movement so that it would not be stuck. You don't need an expensive subscription to the gym or personal training programs!
All you have to do is cook your favorite swimsuit for the season. This summer you are ready to put it more than ever!
How to train:Follow the simple steps of driving to remove the waist. Below is the 30 -day marathon exercises if you do not know the execution technique.
- 1 Move: Planck on the elbow and knees. Make sure your elbows are under your shoulder and not bend the pelvis.
- Move 2: Simplified burpi. Put your hands on the floor and note the bed, first restored and then the second leg. Then tighten your leg to your hand, fly straight and stretch your arm.
- 3rd movement: Planck on the elbow and socks. Place the socks and lift your knees and hips from the ground. Sweep the body weight forward so that your nose is in front of your fingers and pull the navel.
- 4. Movement: Full Bourpie. Put your hands on the floor and throw back two legs at the same time to end your lying. Then, in the jump, tighten your leg to your hand and jump up and break your feet off the floor.
- 5 Move: Planck at the end of the lie. Place your outstretched hand on the floor, make sure the wrist is on the same line with your shoulder and go on to the socks.
- 6. Movement: Burpie Push -up. Do everything just like in the previous paragraph, only if you emphasize, make a push -up: bend your elbow and go to the floor before jumping. If this is difficult for you, it kneels before the push -up.
Exhaustive driving how to get rid of the excess fat of your stomach!
A flat stomach is what many women are passionate about. However, removing fat means that it does not only look good in the bikini.
Nowadays we know more than ever from a diet, and although it is not as awesome if you are soft in some places, the lower abdomen and excessive fat can be really dangerous to health.
To determine if you have excessive weight, you can do so by measuring the body weight index (BMI), but according to the National Health Service, the risk of risk may vary depending on where it accumulates. And overweight is one of the most dangerous.
"The large amount of fat in the waist (compared to the fats around the buttocks and the hips) is at risk of diabetes and heart problems, " he says. The healthy waist of men has a healthy waist less than 94 cm (37 inches), less than 80 cm (32 inches) for girls.
Obesity leads to 9, 000 premature deaths per year and can reduce life expectancy 9 years. It also involves severe heart problems and can increase the risk of heart disease, breast cancer, colon, prostate and type 2 diabetes.
We are constantly bombarded by news of the latest results of the diet, that we need to eat more than that, less to try such exercises at home. . . But what does it work if you want to get rid of fats from the abdomen?
Move
Those when everyone thought they only had to eat less for less discretion. The government advises adults to participate in two forms of activity: aerobic and power to maintain a healthy body weight.
These classes should contain 2 hours of "medium and intense" aerobic activity per week (jogging, swimming, power walking, jump. . . All that you love! ) And exercises to strengthen the muscles or a day more than a day (studying all main muscle groups - legs, hips, chests and shoulders).
If you want to lose weight and focus on being overweight with training, try this 10 exercises on a flat stomach. They won't need an expensive subscription to the gym or the fashionable personal trainer, and the best, you can start today!
Eat wisely
No, here's not saying that you just have to eat less to get rid of the side and the hated fats on your stomach. But you have to choose with healthier foods and snacks to feel as good as you look at from the outside. When it comes to fat burning, there are many simple methods to develop your daily diet, and we recommend these superf products in the list below - you are guaranteed to place your diet on the right rails!
Fat burning products
- Copper: With green leaves, such as cabbage, mushrooms, seeds - there are a lot of copper that helps to burn the body faster. The latest studies at the University of California at Berkeley have shown that copper is an important part of the diet because it breaks down fat cells used later to release energy. In addition to these copper, nuts, legumes, oysters and other molluscs are rich. Copper prevents early aging and gray.
- Humus: Studies in scientists have shown that people who prefer humus as a snack are 53% less prone to obesity and have 51% less chance of increasing blood glucose levels than those who do not eat -and this is not all. Humus talia amaters on average are 5 centimeters thinner than those who do not add chickpeas to their diet
- DIE: This is a very comfortable snack and there are reasons! Although they contain more fat than rice cookies, these fats are useful for the body and keep the feeling of saturation for a longer period of time - which means they do not reach a box with the biscuits two hours after dinner!
- Olive oil: It seems that the best way to lose weight seems to avoid all "fat", but that's not the case. Mononasized fatty acids in olive oil can help keep cholesterol control and at the same time satisfying hunger - just like nuts.
- Berries: Do you know that a raspberry cup contains six grams of fiber? These crumbs are worth remembering them in the morning - try a handful of porridge for breakfast!
- Ovsyanka: If you caught yourself with the fact that you are looking for the nearest sweet delicacy by 10: 30, this means you probably eat breakfast, you will not cope not to fall into your blood sugar. A bowl of porridge in the morning allows you not to feel the hunger for a longer period of time!
- Beans: Beans, beans, useful for the heart. . . But not only for the waist! They have few calories, but they have a lot of protein and fiber, this is the best food in order to reconcile the fission decision. Try adding them to the salad - it is tasty and more satisfactory than just a serving to eat!
- All -Grain: We all know that you have to eat more whole grain bread and dough instead of everyday, and this is a change that immediately affects your weight - let it be a good incentive to stay away from this section in the supermarket!
- Green Vegetables: Fiber -rich green vegetables are perfect food for anyone who wants to fix the waistline because calories are nothing. Try to reduce the amount of carbohydrates on your dining pot and replace them with green vegetables - you will still feel saturated but will not be abdomen!
Call me
Reasonable nutrition and increased physical activity will certainly help you lose weight on a daily basis, but if you are specifically involved in problematic areas, you are guaranteed to see the desired results!
And if you are looking for the way to remove overweight without exhaustive workouts and strict nutrition, be careful to study the tips on how to lose weight without diet and remove your stomach in a short time.
For this purpose, we have developed a 30 -day marathon, which includes exactly the necessary exercises, do them for a month, and then become a flattering abdomen.