Every woman is annoyed by excess reserves of fat on her belly, she wants to be the owner of a wasp waist and in this regard, the question arises of how to lose weight, and very quickly.
What methods help girls lose weight in the waist and stomach
All methods of rapid weight loss are based on a maximum of a dozen exercises, mainly taken from the instructions for physiotherapy exercises. Of course, a diet with an estimated energy value of 1000 kcal is recommended. In reality, the problem is much deeper. Indeed, in most cases, its true sources are not revealed.
In numerous publications, the following reasons are often heard:
- genetic factor;
- binge eating;
- hypodynamia;
- sedentary work.
Even with the elimination of all of these factors, many young women under the age of 40 are concerned about the state of their figure. There is a term gynoid obesity. Its essence is that this type of obesity is inherent only in women and its main feature is the distribution of fat accumulation in the abdomen, sides, buttocks and lower extremities.
It is inherent in the bulk of women at a young age from 10 to 45 years. Thus, the real reason is precisely in genetics. Losing weight quickly in the waist and abdomen is a natural desire of any woman. But do not forget that an improperly organized fight against body fat can only exacerbate the problem.
Most often, various low-calorie diets are used for weight loss.... And in a fairly large number of cases, increased physical activity is added to fasting (increased exercise on simulators, running, cycling). In this case, the body includes protection from hunger in the form of accumulation of reserves.
And excessive pumping of certain muscle groups leads to an increase in their volume. After lowering the intensity of training, they are covered with fatty layers. The last factor of influence is all types of intoxication, which is perceived by the body as a danger along with hunger and provokes the accumulation of reserves.
Main sources of toxins:
- dysbiosis;
- smoking;
- alcohol abuse;
- industrial pollution.
The fight for a beautiful figure should actually be carried out according to the rules for treating obesity according to the gynoid type:
- Quitting all bad habits.
- The transition to a complete, balanced diet.
- Normalization of intestinal functions.
- Physical activity balanced with the level of nutrition.
The best exercises and techniques for performing them
Fighting body fat locally is impossible: excess fat is burned in all areas of the body at the same time.
The main principles of organizing training should be:
- engaging the maximum number of muscles;
- high intensity of loads;
- even load on all muscle groups;
- alternation of sets of exercises.
Excessive stress on the abdominal muscles, along with positive dynamics in this area, has a negative side:
- decrease in lordosis;
- as a result of an imbalance of the muscle corset of the abdomen and back - kyphosis;
- a visible flat figure (an increase in the volume of the external oblique muscles of the abdomen).
Losing weight quickly in the waist and stomach is impossible without active cardio workouts. They are the basis for success in the fight against cellulite phenomena.
Benefits of cardio workouts:
- reduction of skin roughness;
- increased immunity;
- improving the figure;
- normalization of weight;
- strengthening and expansion of blood vessels;
- an increase in the volume of the heart and lungs;
- normalization of blood pressure;
- increased endurance.
The main types of cardio workouts:
- walking;
- run;
- a bike;
- swimming.
In addition to cardio workouts, there are many more abdominal exercises.
Twisting
In recent years, this type of exercise has gained significant popularity due to the technical complexity of the execution.
By nature, it is closer to static exercises. It can be recommended as an adjunct to a complex of endurance exercises.
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Reception is performed from a lying position on the floor, hands on the back of the head. Tear off the shoulders from the floor and turn the body as far as possible to the right, then to the left. To complicate things, you can do a "bicycle" at the same time as the turns, lifting your legs off the floor and accompanying the rotation of the body with movements of your legs.
Side crunches
This exercise is considered one of the best for shaping your waist.
Suitable for home activities in the following form:
| Initial position | Execution order | Number of repetitions | Muscles under the greatest stress |
| Lying, legs are bent at right angles at the knees. | Take your feet to the right so that the right one touches the floor. Put your hands on the back of your head. After a deep breath, as you exhale, twist the body to the left, lifting the shoulders up to lift off the floor by 1 - 3 cm. Do not help yourself with your hands, turn your head and do not strain your neck. On inhalation, return to the starting position. Repeat the technique in the opposite direction. | 10-15 |
|
Reverse crunches
One of the simplest and easiest.
| Initial position | Technics | Replays | Muscle groups involved |
| On the back, the thighs are perpendicular to the floor, the legs are parallel. Hands along the body, palms down. | During exhalation, pull the bent legs to the chest, hold for 1 - 3 seconds, return to the starting position. | 4 sets with an interval of 10 seconds. 10-15 repetitions. |
|
Crunches with vertical leg raises
It is a complete analogue of the previous one, with a higher rise of the legs to the head. Repeat the exercise in 2 sets of 10 times.
Fitball
You can do all the same exercises on the fitball as on the floor or bench. The difference is that the body is without balanced fulcrum. This creates not only additional difficulty in balancing, but also a high static load on the back muscles.
Therefore, we can recommend the following simple exercises on fitball at the initial stage of training:
- twisting;
- sit-up;
- oblique twisting;
- horizontal scissors;
- vertical scissors;
- lifting legs;
- side bar.
Swing the press
Strength exercises for swinging the press form the basis of gymnastic training not only for quickly burning belly fat, but also allowing you to lose weight at the waist.
| Name | Execution order | Replays |
| Rotational leg movements | Lying on the floor, in turn, make a circular motion with each leg, each time changing the direction of movement along the circle. The toe is pulled, the leg is straight. This exercise is more dynamic than the notorious scissors or bicycle. | 3/15 – 10 |
| Rotation of outstretched legs | Lying to raise the legs squeezed together. Describe a circle of maximum diameter in one direction, then in the other. Do not bend your legs. To diversify the movement, you can try to write your name in the air. | 1/15 – 10 |
| Burpee | From the rack, go to the squat, jump into the plank position, push up, jump back to the squat position. From the second week of push-ups, when the body goes down, the arms are bent, the maximum swing is made with one leg, the head turns so as to see the raised leg. On the second push-up, do the same with the second leg. And only then return to the starting position. | 4/15 |
| Sit-up | It is recommended to do it while sitting on a bench with your legs fixed. | 4/10-15 |
Slopes
This is a group of the simplest, but quite effective exercises for supporting the muscular corset of the waist.
| Name | Execution order | Replays |
| Side bends | Exercise for the external oblique muscles. Legs shoulder-width apart, one arm is raised above the head, the other is freely lowered behind the back. 4 slopes to one side, 4 to the other. Hands are in the role of "screw" for greater amplitude. Dumbbells can be used for weight. | 3/15 – 10 |
| Forward bends | The starting position is the same. As you exhale, reach the floor between your feet with your palms, without unbending, deepen the slope twice, return to the starting position. | 3/15 – 10 |
| Back bends | From the rack, arms to the sides, turn the body to the left and with your left hand reach your right heel. Do the same to the right. | 4/15 |
Training program for girls for a week
In order to plan the time and place of training, you need to have a clear program of actions approximately in the following form:
| Day of week | Warm up (10 min). | Course of the lesson (40 min.) | Completion (10 min.) |
| Monday | Running, exercising. |
| A complex of breathing exercises. |
| Tuesday | Morning work-out | Cardio workout (5 km) | Breathing exercises |
| Wednesday | Charging |
| Hitch |
| Thursday | Morning exercise complex | Swimming. | Charcot shower or equivalent. |
| Friday | Physical exercise | Fitball exercises | Jogging, walking, floor exercise. |
| Saturday | Morning gymnastics | Cross 5 km, speed run 3x100 m | Relaxation exercises. |
| Sunday | Light warm-up | Russian sauna |
Weight loss nutrition rules
Losing weight quickly in the waist and abdomen is possible only if the daily nutrition is optimized. It has already been said above about the unacceptability of diets with an energy value below 1100 Kcal. With obesity according to the gynoid type, this is not the best option. The main place for fat burning is muscle tissue... With insufficient nutrition, it decreases in volume.
To establish the necessary nutritional value of the upcoming diet, you need to calculate the calorie content of the usual food and reduce it by a percentage of the absolute value of the body mass index. Practice shows that the calorie content of the diet after calculation is at the level of 1700 - 1900 Kcal.
With a reasonable selection of products for a week, it is quite a gentle diet option. For the first week, a low carbohydrate diet is desirable. From the second week, you can switch to the low-fat option. It is advisable not to include foods with a glycemic index above 50 units in the diet.
An important note: since in this case we mean a corrective effect on the figure, and not the treatment of a systemic disease, then single deviations from the diet are fully justified.
Psychologically, this fact helps to endure some discomfort from being limited in food.
Permitted and prohibited foods
Allowing yourself to drink a glass of beer or eat milk chocolate, you need to remove excess calories at the expense of other foods.These products are of no use. But there are those that also have a high GI, but at the same time are very useful for dieting. An example would be dates.
They are indispensable in dietary nutrition, although their index is significantly higher than 50 units. Therefore, all the rules are purely advisory in nature and the set of products can always be adjusted.
As a basis for the diet, you can recommend:
- sea fish;
- meat;
- eggs;
- liver;
- cutlets;
- sausages;
- carrot;
- beans;
- yoghurts;
- peas;
- durum wheat pasta;
- oatmeal;
- whole milk;
- brown rice;
- buckwheat;
- rye bread or bran;
- in all kinds;
- vegetables;
- fruit.
It is also necessary to include in the diet foods that burn fat:
- dry red wine;
- apples;
- ginger;
- pineapples;
- cabbage;
- green tea;
- grapefruit.
There is also an extensive list of such foods recommended for burning fat.
Diet menu for the week
For a sample, you can give a menu option for a week. It provides for a daily caloric content of 1500 to 1900 Kcal and an alternation of low carbohydrate foods with low fat foods.
| Day of week | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| 1 |
| Cheese, green tea. |
| Apple |
|
| 2 |
| Pear. |
| Yogurt |
|
| 3 | Scrambled eggs, coffee. | Cheese |
| Cheese |
|
| 4 | Oatmeal, cocoa | Pear |
| Applesauce |
|
| 5 |
|
|
| Banana |
|
| 6 |
|
|
| Yogurt, pear. |
|
| 7 |
|
|
| Fruit juice. |
|
Slimming waist wraps
Wraps can be used as an auxiliary physiotherapy, subject to certain rules.
Rules and tips
It is necessary to be extremely careful with the selection of preparations for wraps.
To do this, you need to remember the rules:
- Do not use aggressive ingredients for wrapping (mustard, pepper, citric acid, orange juice).
- In no case should you use polyethylene and cling film (lack of oxygen and excess moisture with a simultaneous local increase in temperature will simply lead to the loss of fluid, which will be instantly restored).
- Do not use drugs of unknown origin and manufactured in climatic zones that are not available in Russia.
- Do not use cosmetics without a Russian certificate of conformity.
Home Recipes for Wraps
Folk remedies have long been used in the form of wraps to treat many diseases:
- The most effective is the use of birch leaves... A leaf steamed with boiling water (right along with small branches) cools down to a comfortable temperature. Continuous wrapping of the legs is performed for 30 - 40 minutes. (until it cools completely). It has a beneficial effect on the condition of the epithelium and subcutaneous fatty tissue. It is also used as a remedy for joint diseases.
- Honey wrap is one of the most demanded and popular. It should be taken into account that honey contains a small amount of wax, which stops the normal patency of pores. Therefore, it is better to do the procedure in the bath after the first entry into the steam room and taking a shower.
- Using clay... It is widely advertised by pharmacy chains and distributors of dietary supplements. Indeed, it softens and cleanses the skin. However, the medicinal properties of ordinary red or blue domestic clay are in no way inferior to pharmacy ones. Therefore, it is possible to use ordinary oven clay for the procedures: due to the presence of a fine sandy fraction, it will act as a natural scrub when washed off the body.
You can also skip buying blue clay. You just need to call the announcement about the digging of wells and get information where you can get it for free (the mineral is always located near the aquifer and is taken out along with the soil).
Cosmetic wraps
Girls want to lose weight quickly in the waist and stomach so much that this desire makes them believe in the promises of any advertising. As a rule, all cosmetics for wraps in their composition have the aforementioned clays and honey as carriers, to which additional ingredients are added.
For instance:
- flavors;
- emulsifiers;
- essential oils;
- herbal fillers.
Also said compositions used as algae, often - Laminaria. When using cosmetics, you should familiarize yourself with the safety rules during procedures and the list of contraindications.
As an example of applied cosmetics:
- Professional Organic Silk Anti-Cellulite Intensive (based on goji berries and algae).
- Argi-Mask Red from TM Anubis (based on clay and kaolin).
- Buttocks-Thighs Sculptor from TM (based on betaine, which is used to make moisturizers).
Slimming belly massage
Massage is the best preventive measure for any disease.
Manual massage: rules of execution, technique
In home massage is possible in principle, since the impact zone is fully accessible. The procedure is best done before going to bed, 2 hours after eating. One should not strive for strong influences. You should not use any lubricants and creams.
For instance:
- Stroking... They are made with the palms, starting from the umbilical zone, gradually expanding the spiral. Movements are made clockwise (along the intestines). Repeat 15-10 times.
- Pinch impact... You need to start from the very bottom of the abdomen and, fingering the tissues with your fingers, rise to the very ribs. Then - return and repetition of movements. The number of repetitions is 15.
- Kneading... With a large amount of fat, the grips are made between the fingers and palms. Retraction of the captured tissues is carried out to the extent that they do not break out of the capture. For small volumes, the grip is between the thumb and forefinger. Make 15-30 repetitions throughout the abdomen and side surfaces.
- Percussion techniques... Strikes are made with the fingertips by rapid flexion at the metacarpophalangeal joints. The entire surface is worked through for 1-3 minutes.
- Finally, stroking with your fingertips in the direction from the midline of the abdomen to the sides. The movements are light, reminiscent of brush movements.
Massage improves blood flow, partially smoothes subcutaneous fatty tissue, but does not have a significant effect on fat burning processes.
Vacuum massage: rules, instructions
The use of vacuum devices has become very popular due to the wide publicity and low cost. There are many positive effects in the descriptions. In fact, these products do not belong to the class of medical equipment and have not been clinically tested.
As a result of numerous observations, it has been established that in a large number of cases, when using them, local hematomas of various degrees are formed.
Studies of the Russian Academy of Medical Sciences have established that, in this case, the movement of fats into deeper layers is observed. The subsequent treatment of this stage of cellulite is significantly complicated in contrast to the primary form.
Water procedures
In this case, any water procedures are useful. But preference should be given to swimming and hydromassage. In everyday life, you should take a contrast shower once a day. Once a week - visit the bathhouse. A Russian steam room with gentle temperatures and a long process is recommended.
The article discusses the basic rules for quickly eliminating cellulite on the abdomen and shows the basic exercises that allow you to lose weight in the waist area. By adhering to the rules, it will not be difficult to achieve the desired result.
Article design: Anna Vinnitskaya
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