The recommendations and effective exercises for slimming the abdomen

If large rounded hips and buttocks now even in fashion, the belly and sides are still the most problematic areas for girls who want to have the refined silhouette. On the eve of the feasts of the question of how to lose weight fast on the belly and the sides of the most severe penalty, everything, even the most beautiful dress look very good, is not so spectacular, with a big belly. Well we will try to cover all the nuances of the question and give best tips that will help you to lose weight quickly not only in the abdomen and the sides, but form a sophisticated waist. By following the advice and complying with the following most effective exercises for slimming the abdomen and the sides in the home, you will be able to get rid of the so-called rescue of a circle, good and how fast can you lose weight in this area depends on your effort and, of course, of the volumes.

exercises to lose weight

Before giving tips and examples of exercises that will help you to get rid of the fat in the abdomen and the hips, it is necessary to warn that to lose weight only in a particular area of the body is simply impossible. You can only make it a greater emphasis on the problem areas in our case, the belly and sides, which has accumulated an excessive amount of fat.

And so the fat, in one of the articles that we have already raised the topic of the fat, but, perhaps, it is worth returning to again, as well as some errors tightly has been sitting in the heads of many of wanting to lose weight. Why many believe that the exercises that involve the muscles of the press help to burn fat in the abdomen, also believe that if you take a certain weight, the effect will be more strong. It is a myth, that is really going to pump the abdominal muscles, but in the reduction of fat in the abdomen will affect to a lesser extent, even doing exercises at the press conference with a extra weight, your muscles will grow and therefore the stomach more convex. I will say still that exercises for slimming the abdomen can only reach the 20% of the total number of effects such as the reduction of fat deposits in the abdominal area, so you could have a flat stomach, it is necessary to apply a set of measures, of which we shall speak below.

And now, in addition, a confusion about the effect of the inclination with weights will cause your waist is more thin and burn the fat in this area, the nonsense! Therefore, you extend the muscles, and your waist will only be visually larger if and do tow only, without the need of charging.

Meals for slimming the abdomen and the sides

The first thing you need to pay attention and change, is, of course, the daily diet, without correction of which even the most effective exercises for slimming the abdomen will be ineffective. About nutrition, calculate your caloric intake and stuff has already been said is not enough, however, we can distinguish the basic rules of the diet, in which you will be able to lose weight and reduce the volume in the abdominal area and the sides.

  • try to reduce the consumption, and is better to exclude from the diet, at least at the time of lose weight, fast carbohydrates (sugar and products that contain in their composition, baked goods, etc);
  • try preparing dishes with a lower content of salt, because salt retains water in the body, which is manifested by the swelling;
  • eat small portions (up to the year 200) 4-5 times a day;
  • do not ignore the balance of water, drink at least 1.5-2 litres of purified water a day, this will speed up the metabolism, which ultimately will positively affect the process of weight loss in the abdominal area, including;
  • replace fat meat and fish low in fat. Low-fat meats: chicken, turkey, beef, veal, rabbit meat. Low-fat types of fish: hake, pollock, carp, pike perch, haddock, carp, mullet, pike, cod, sea bream, flounder;
  • as a method of cooking, to give preference to fried, the cooking, the extinction, the preparation of the couple.

The rules of perform exercises for slimming the abdomen and the sides

how to lose weight
  1. In a more efficient way to perform the exercises for slimming the abdomen and the sides in the home is in the morning when you still haven't gotten to take the breakfast or after 2-3 hours after a morning of food intake. It is at this time the body is much more intense that burns fat, not having the so-called "reload".
  2. If you want to know lose weight in the abdomen and the sides, then forget about of different weights, all done in-house exercises for slimming the abdomen and sides it is necessary to make use only the weight of your own body. In the opposite case, the expansion of muscle which is going to give visual increase.
  3. To achieve results it is necessary to observe a regular training regimen, avoiding long pauses. In addition to doing workouts at home for slimming the abdomen and the sides should be to regulate the intensity of the exercise and not giving exceptions feeling the slight fatigue.
  4. Alternate exercises for slimming the abdomen with cardio loads, this combination is able to get rid of excess fat in the abdominal area is much faster. Likewise, you should alternate exercises with different amplitude execution.
  5. To lose weight in the abdomen and the sides, just 2-3 training sessions per week, for one of the exercises, select 3-4 exercises and perform one after the other in a focus of three, each exercise of which must be of 25 to 30 repetitions.

The hoop for slimming the abdomen and the sides at home

One of the effective methods to remove fat from the abdomen and form a beautiful and slender waist in the home is the ring. As well as however the ring influences the process of weight loss and if can with the coat of to clean the stomach and the mouth? When you turn the ring is used and maintains the tone of the muscles of the abdomen, back, thighs, buttocks, as well as the calves. However, not only do you have to do muscle, during classes with a hoop, you burn calories, as well as increase the blood circulation in the area of the stomach and accelerates the metabolic processes in general, which leads to active fat burning. In addition to using the ring for slimming the abdomen, you are going to get rid of cellulite in the matter. At first glance, everything is quite simple, turn yourself aro and to reduce the volume of the waist, got rid of the belly and the sides, however, when faced with the loss of weight with the help of the coat, there are a number of questions that we will try to find the answers.

A ring of the best and most effective way to lose weight?

If you are a beginner and are still learning how to rotate the hoop, before you begin to actively use for weight loss worth to buy the ring easier, for example, aluminum (hollow inside) or plastic. So the faster it will be able to learn how to perform the technique, and the burning of calories. After you perfect your skills in the technique of execution, you can use more than weighted hoops, or for example in the already purchased aluminum (hollow) fill the sand or snow peas, in a word all that comes to the head, the main objective of the heaviest. Charged ring (1.5 to 3 kg) will help to lose weight in the abdominal area and slightly correct the contour of the waist.

To lose weight in the abdominal area, get rid of the bulging sides and the cellulite in this area, to give preference to the Ring. This coat has on its surface a massage of the balls, which can cope not only with the fat in the abdominal area, but and pesky cellulite.

When buying a coat make sure that the ring is approaching its growth, to do this, stand up and place ring place on the ground in front of them and attach it to the body, the upper edge of the hoop should come up to the level of your lower ribs. Likewise, the purchase of a ring, make sure that the entire surface is smooth and has no burrs and other defects. When the purchase of a massage of the coat, make sure that integrated in the surface of the ring of balls were soft and spinning around its axis.

How and how much to turn the ring, to get rid of the belly and sides?

In the initial phases begin to rotate the ring in a time limit of 5-7 minutes per session, with each new hobby, gradually increase the time up to 45 minutes. Another important thing that should be taken into account, is the moment when we can begin to spin the ring, that is to say two hours before or two hours after food intake. Otherwise, you can cause major damage to your health.

the ring for slimming

To remove the abdomen with the help of the coat, it is necessary correctly to the wheel, is twisting, and not the ball that falls to do this it is necessary to make the rotational movement of the lower part of the casing with a small amplitude. Keep the feet shoulder width or a little more, slightly bend your knees. The abdominal muscles and the back all the time keep in tension. Rotate the ring clockwise, making no sudden movements, nor injure the kidneys. Don't worry if the time can not rotate the ring for a long time, believe me, the correct technique of execution will come with time. During the classes, with a ring of attentive to the breath, it should not be intermittent. Correct breathing will help you to speed up the metabolism, which in turn will help to accelerate the burning of fat.

Exercises with the hoop for slimming the abdomen

Studies have identified three of the most effective exercises that will help you to get rid of the belly, you can perform an exercise of an activity or to perform in the complex, which makes the training more varied. However, we must not forget that in the early stages of all, it is better to perform normal impulse of the ring and only after you achieve a good technique to pass the effective and the most difficult of exercises with the hoop.

  1. The exercise with a hoop "Yogic"rotation Stand with feet together, the hands are bent in elbows, fingers together in a castle in the back of the head. The elbows dissolve in hand. Turn the ring, making soft circular movements (with a small amplitude) of side-to-side. Follow 88 spins to one side and 88 spins on the other side. One of the main aspects of this exercise is the breathing, try breathing for a few seconds, the breathing and the maximum of get the abdomen. In the initial stages of the beam of 2 repetitions on both sides, with each of the sessions and increase the number of reps until the 7.
  2. The exercise with a hoop of Rotation of the planets"Is an exercise a little more difficult, stand with the feet slightly narrower than the width of the shoulders, the hand beam behind the head. Begin to rotate the ring in the sense of the needles of the clock, make several turns, the ring, after which they slowly begin to develop around its axis behind the ring (on the right). Follow the 10 right turns and 10 left.
  3. Exercise for the abdomen "Heavenly arrow"is a difficult exercise that will help you to remove the abdomen with the help of the coat, it requires a good physical preparation and developed the balance. Your body should resemble that of the arrow h, with the feet together, up on the toes (tiptoeing), of the hand up above the head and attach the palm of the hand. It is precisely in this pose you rotate the ring, the speed of execution of the exercise is not important. Do exercise for 10 minutes.
  4. The exercise of the same is difficult, but very effective in the fight with a big belly. Secure standing position with the feet together (stuck to each other), hands behind the head. Turn the ring for 5 minutes in one direction and 5 minutes in another, the feet must remain completely immobile. Only works on the axis of the pelvis.

Remember that to get rid of the abdomen through the ring it is necessary to observe the regularity in your training and of course continue to energy. It is not recommended to use an aro in the period of menstruation, pregnancy, on any date, in the postpartum period, as well as in case of illness of the liver, the kidneys and inflammation of the ovaries.

If the exercise with a hoop to a flat stomach is not enough, or simply wants to make the diversity in your workouts and to alternate the load on different areas of the abdomen, we offer you the most effective exercises for slimming the abdomen and sides, that you can do at home. This is not a standard torsion and the exercises for the press, because in no way will affect the fat gathered in the abdomen area, and only pump the muscles of the press, is an exercise that can actually burn fat. You can choose for the training of a little exercise or carry on the proposal of the sequence.

Exercises for slimming the abdomen

training for weight loss

Strap for a flat belly. Starting position: get down on your knees, with the palms supporting on the ground, head down facing the ground. Then, fill the stomach, the tension in the muscles of the press, the pelvis rotating on itself, after descending to the bent in the elbow of the hand. The elbows should be directly underneath the shoulder straps in the joints. Hold this position for 30 to 60 seconds, constantly tightening the muscles of the stomach. After this, stretch the legs, going for the classic bar in your elbows, and hold this position during the 6-8 accounts. After that go down on your knees and pull toward the front and stretches the muscles. Repeat the exercise 3-5 times.