How to remove belly at home - exercise, mood, diet, massage, body wraps

A beautiful flat belly is the dream of many girls. Even slender women may develop fat deposits on the sides and abdomen, since the accumulation of fat in these areas is a normal physiological process of the female body.

It is possible to remove fat in the abdominal area without the help of fitness trainers and simulators at home. To do this, it is enough to develop an individual training program and the correct diet.

Causes of the appearance of fat in the abdominal area

There can be many reasons for the appearance of fatty deposits in the abdominal area. It is a mistake to think that overeating is the main factor. Doctors identify more than a dozen addictions and health problemsaffecting the appearance of body fat:

• Stress. Frequent and sudden bursts of adrenaline into the blood affect insulin levels in the body. As a result of these hormonal disruptions, carbohydrates can be lost and reoriented to fats. So stress can be one of the main causes of belly fat.
• Poor posture. If you constantly slouch or lead a sedentary lifestyle, then involuntarily fat will begin to build up on your stomach. This is especially influenced by sedentary work - the spine shifts a little forward, thereby pushing the stomach forward. And if there is no physical activity, then it accumulates quickly enough.
• Age features of the body. It is difficult for women over 50 to lose weight. It's all about hormonal imbalance - female hormones (estrogen) are produced in small quantities, which leads to metabolic disorders and the accumulation of fats.
• Lack of physical activity. If you do not keep yourself in shape, then the fatty layer on the abdomen can gradually increase. And then the fat will begin to accumulate in other places and the person is threatened with obesity. And then there is a risk of problems with the legs, heart and other organs.
• Pregnancy. The abdomen is stretched during pregnancy and after childbirth, in order to return to the previous norm, it is necessary to perform simple physical anticipations.
• Improper nutrition. Less sweets and fatty foods, avoiding fast food and carbonated drinks - all this will only help the body cope with excess weight and not accumulate fat in the bowels of the abdomen.
• Genetic predisposition. If there is a hereditary predisposition to overweight, then you should always monitor your diet and adhere to an active lifestyle.

Abdomen elimination program for a week

It is necessary to start with the correct daily routine and rationalization of food. Nutritionists do not recommend going on a strict diet right away and restricting yourself in food. On the contrary, you need to eat more often, but in small portions.

Make it a rule to have small snacks before lunch and dinner.

Cleansing the body of toxins and toxins

From birth, toxins and toxins begin to accumulate in the human body. All due to ecology, lack of fresh, clean air, radiation from technology and many other factors. The clogging of internal organs leads to the fact that health deteriorates and excess weight begins to appear.

Slagged intestines will not properly cope with their functions, respectively, the process of burning fat will be significantly delayed.

There are several methods of cleansing the body of toxins - instrumental and pharmacological:

• First - an enema. Only doctors do not recommend using this method too often. Bowel function may be disrupted.
• Second - laxative. Doctors also do not recommend using this method often. Laxative tablets have a number of contraindications. Moreover, this method of getting rid of toxins is not suitable for people who lead an active lifestyle.
• Third - food and enterosorbents. Most acceptable method. It is necessary to eat foods that are able to cleanse the body. The most famous diuretic product is watermelon. Moreover, it is also rich in vitamins. Among the useful ones are cereals, vegetables and fruits.

There is one more method that is referred to as instrumental - plasmapheresis. Only his doctors are prescribed to those patients whose body is not able to cleanse itself of toxins on its own.

Meal plan for a week without high-calorie foods

What matters is sleep, wakefulness and nutrition. These three components are indispensable in the weight loss chain. It is unrealistic to achieve results by doing only sports, without supporting fat loss with proper nutrition and rest.

Start by reviewing your diet.

Less starch, more fiber

Potatoes, pasta, baked goods. These foods contain a lot of starch, which prevents the body from losing weight and shedding excess fats. Therefore, while working on an ideal body, nutritionists advise to consume less starch, and give preference to fiber.

What is fiber? It is a complex carbohydrate found in fruits and vegetables, legumes, and whole grains. It helps the body break down food and keep the intestines acidic.

Fiber is capable of removing fat on the belly and sides only in a complex of proper nutrition.

In the struggle for a flat stomach at home, it is necessary to give preference only to plant and natural foods.

The daily dose of fiber for a person should be at least 40 g. Therefore, doctors advise you to regularly have breakfast with whole grain cereals with bran, which are saturated with fiber. So, one serving of such porridge can contain from 10 g of complex carbohydrates.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Not all fruits are created equal

Nutritionists are sure that when working on your own body, not all fruits contribute to fat burning, and it is wrong to think about their low calorie content.

Will NOT help you get rid of extra pounds in the abdomen

• Dried fruits.
• Avocado.
• Bananas.
• Grapes.
• Beans and peas.

However, according to the assurance of American nutritionists, in small quantities, these products should not bring unwanted fats. For example, if you eat 1 banana before lunchtime, your body will be provided with potassium for a day. And this will only benefit the body.

Alas, bananas, grapes, and the healthiest avocado are high-calorie fruits, so when working and planning your diet, you need to take this into account and eat them in small quantities.

Drink plenty of water

A person needs simple water every day for the normal functioning of the body. Especially while cleansing and burning excess fat.

If you are puzzled by the problem of how to remove the belly at home, then water will be an important point in the chain of its solution.

You just need to drink not tea, not coffee, not juices, but purified water. The daily need for fluid is no more than 2 liters per day.

Nutritionists advise taking a bottle of water with you to work, to the store, to the gym, or for a walk. She should be constantly with you so that you can drink the required 2 liters not at one time, but throughout the day.

As a result of the proper use of the amount of water - getting rid of toxins and maintaining the correct water balance in the body.

Taking vitamins - what, when, how much?

While working on the body, the body does not need a specific vitamin, but a whole complex. Among such complexes:

• Aevit. 1 tablet 2 times a day.
• Addivit. It contains vitamin B1, B2, B6, B12, C, E, PP, D. 1 tablet a day is enough.

  

The usual minerals that these vitamin complexes contain will be enough to help the body cope with excess fat and function properly throughout the entire work on your body.

Morning exercises, jogging or yoga

Morning exercises are a light load for the body to keep fit, keep muscles in good shape and prevent them from relaxing and accumulating fat in soft tissues. Charge for at least 30 minutes.

Yoga can be included in the morning exercises. With the help of yoga exercises, you can develop flexibility, balance of the body, as well as get rid of stress and stay calm, which is important in the process of losing weight.

If the heart is healthy and there are no contraindications of doctors, then you can choose a dynamic run. Take a rope with you and jump over it regularly. Alternate jumping and running.

Strength training program for the week

The next important point in the desire to remove the belly at home will be power loads on the abdomen - only exercises will help get rid of fat and burn it to a minimum. No matter how difficult it is, always remember the goal you are going to.

Abs exercises

1. Raise the body 90 degrees. Lie on your back. Lock your legs - bend them at the knees. Understand the body to the knee. 10 repetitions.
2. Lie on your back, press your lower back to the floor and at the same time raise your legs and torso at the same time. Keep them level. 10 repetitions.
3. Lie on your back, raise your legs and lower them until your lower back starts to lift off the floor. 10 repetitions.

Exercises for the lower abdomen

1. Exercise "Bicycle". Lying on your back, simulate cycling. 10 times.
2. Exercise "Plank". Stand on a plank and raise your legs alternately, bending them at the knee. Pull your leg forward, rounding your back. The exercise will work the lower muscles well - 20 times.

   

Exercises for the oblique abdominal muscles

1 exercise "Plank with twisting". Stand on the bar and alternately raise your arms above you, as if twisting in the air. This exercise will replace almost everything. It is aimed at working out only the oblique muscles. Therefore, it will be enough. 30 times.

Exercise vacuum for the abdomen (technique)

1. Get into a comfortable sitting position. Take a deep breath through your nose, sip, and exhale while actively shouting PA!
2. After that we take the deepest possible breath - exhale everything - put our hands on our knees - at the full exit, draw in your stomach. If everything is done correctly, then the belly will be completely tightened under the ribs.
3. Exhale slowly, without jerking.

Breathing exercises for slimming belly

For the abdominal press in breathing exercises, there is 1 effective exercise. It will simultaneously work the muscles of the upper and lower press.

The algorithm is as follows. You need to lie on your back - raise your arms - bend your legs at the knees, and put your feet on the floor. Use your abdominal muscles to start lifting your chest and shoulders. Keep your head tilted back.

Do this exercise 10 times a day. Be sure to stay in this position for 8 seconds.

Self-massage of the abdomen - how and how much to do?

To remove the abdomen using self-massage at home, you need to prepare for the procedure every time - take a comfortable position, buy natural massage oil in advance. It will moisturize the skin and will also have an effect on fat deposits.

Doctors recommend pinching yourself lightly. It is necessary to relax the muscles and with your hands, as it were, knead the fat on the stomach.

Pinch fat deposits, gently smooth the skin. This will help keep your muscles toned.

Do it at a convenient time for yourself and as much as you like. The main thing is not to pinch yourself in pain, so that after this self-massage there are no bruises left.

Slimming belly wrap - how, how, how much?

Home wraps in order to remove the belly must be done at least once a week. There are not many conditions for their fulfillment. There are a number of recipes, but among all the variety, honey mustard is the most effective.

The mustard will warm the skin well, the pores will open, the skin will begin to sweat and get rid of water and fat. Honey nourishes the skin with beneficial vitamins and moisturizes it.

Also, such wraps will help to cope with cellulite. Practice has also shown that each such procedure can get rid of 1.5 cm of volume.

It is necessary to take ordinary cling film, apply the mixture to problem areas of the abdomen and wrap the body tightly in a film.

Leave the honey mustard mixture wrapped in a warm blanket for 1 hour. Then rinse everything off your body with warm water.

No less effective honey wrap. The principle is the same, but without the mustard. Even after wrapping, you can not wash off the sweet delicacy, but start clapping your hand on your stomach. The honey will stick and thus the blood will circulate better and the fat will burn.

Quitting drinking and smoking

In the struggle for a perfectly flat stomach, you have to get rid of bad habits.These include smoking and drinking alcohol. For some people, quitting smoking is difficult, but absolutely necessary. The situation is similar with alcohol.

Do this not abruptly, but gradually. Nutritionists advise to reduce the number of cigarettes smoked per day, and only after a month it will be possible to completely quit tobacco.

Alcohol is a serious enemy of weight loss. The thing is that alcohol is very high in calories, and it only contributes to an increase in body weight. It is necessary to change the way of life - nutrition, a healthy lifestyle, giving up addictions.

Psychological attitudes and stress resistance

It will be difficult to drastically change your life.

Need:

• Stop eating your usual food, and start eating only healthy foods.
• Do sports every day if you were far from sports.
• Quit smoking.
• Perform wrap, self-massage every week.

Initially, you will want to give up everything and hope at random, but the fats themselves do not go away. You need to fight them.

It is necessary to set yourself up for self-discipline, first of all. You must follow all the recommendations, exercises efficiently. Think about the goal you have set for yourself. Imagine how your friends and acquaintances will look at your figure with lust. Finally, get ready for some serious work.

Try to avoid stress. He is also against fat burning. Tune in to a positive mood and bend your line! The result will not keep you waiting.

How to motivate yourself to lose weight

Everything is simple - in a healthy body, a healthy mind. Without excess fat, the heart, legs, and other organs will work like clockwork. Self-organize at home and remove excess belly fat from your body.

Do this not for someone else, but for yourself. It must be a strong desire to look stunning. Many people can get together and achieve good results in the field of beauty of their bodies. You're not worse! Motivates?

Now you have all the necessary information, guided by which, you can work on your body without leaving home. Moreover, many exercises and tips are not so difficult. So go ahead for a perfect, attractive, and most importantly flat belly!

Video about exercises for the abdomen at home:

Video about the technique of belly massage at home: