How to burn fat on the belly and sides of a woman quickly at home: exercises, preparations, wraps, massage

The accumulation of fat cells in the abdominal area, reeds, sides, buttocks is a feature of the female body. Burning excess fat in these places requires special measures, it will be difficult to lose weight with regular massages and body wraps.

First step. Lifestyle revitalization

To quickly burn fat on the belly and sides of a woman, you need to go through a whole range of measures.

First, you should enter to eliminate all bad habits and start leading a healthy lifestyle:

1. Sleep with the lights off for at least 7 hours, of which - at least 2 hours before midnight.
2. Drink clean water.
3. Avoid stress.
4. Increase activity gradually, but do not take breaks.
5. Walk every day for at least 20 minutes.
6. Agree to exciting outdoor activities: hiking, relaxing in the forest, dancing.
7. Do morning exercises for 15 minutes. These are turns, swings, tilts of the neck, arms, legs.

It is important to dilute the working hours with activity.

To do this, you can:

• Take a walk instead of using transport.
• Use the elevator less often.
• Exercise with an expander.
• Cycling to and from work.
• Perform "office yoga" asanas.

Popular types of physical activity:

• Race walking. The load on the body during sports walking is gentle, therefore it is suitable for overweight people. Running is not recommended for them. For an hour of sports walking, a person spends 400 kcal.
• A ride on the bicycle. A person spends 700 kcal per hour.
• Hula Hoop Lesson (hoop). 100 calories are burned in 10 minutes of class. The hoop "massages" the waist, removing the belly and sides.
• Jumping rope. Depending on the speed of execution, from 200 to 300 kcal is lost in 15 minutes.
• Swimming. For half an hour, 400 kcal "leaves". Water "massages" the body, removing excess weight and cellulite.
• Dancing. Going in for ballroom dancing, they spend 200 kcal per hour. Disco, Latin dance and rock and roll burn 400 kcal.

A set of exercises

To burn fat, not muscle, to protect the skin from stretch marks, you need to engage in at least 1 hour 45 minutes every other day. The workout starts at 45 minutes. cardio exercise. Then 1 hour - strength training. But you can start from 45 minutes. for the whole lesson: 15 min. cardio, 30 min. power.

You need to monitor your pulse. Too high a pulse is dangerous, too low is an indicator of poor activity efficiency... You can calculate your optimal heart rate using the formula: (220 - age) x 0.65 is the minimum optimal heart rate. (220 - age) x 0.75 - maximum optimal heart rate. Within these two numbers, a person receives the most oxygen, which is important for burning fat.

For cardio training, you can use a cardiovascular machine, jump rope intensively, swim, and jog. Cardiovascular equipment includes a treadmill, exercise bike, stepper, rowing machine.

The method of interval cardio will allow you to increase the intensity of cardio training several times. Intervals are periods of high workload and low (rest) periods that alternate.One workout should have 3-4 intensive intervals and the same number of "resting".

If cardio training is a run, then for a warm-up 10 minutes. jogging. Then the first intensive interval is 30 seconds, after which rest (jogging) is 60 seconds. It is necessary to gradually increase the duration of the intervals. Moreover, the rest always lasts 2 times longer than the intensive part.

Strength training exercises:

1. Squat and jump. Do 3 sets of 15-20 exercises. Correct squatting rules: feet shoulder width apart, knees no further than toes, buttocks and stomach are tense. When lifting, make a jump. All actions are performed slowly. Even during the jump, the buttocks and stomach are tense.
2. Raising the legs to the side. It is performed on slightly bent legs. It is necessary to raise one or the other leg to the side and hold each one at first for 30 seconds, and then bring it to 1-2 minutes. While the leg is raised, the abdomen should be pulled in.
3. Plank. You need to lie on your stomach and rise on your elbows and toes. Shoulders, buttocks and heels are in line. Elbows under the shoulders. The abs and buttocks are tense. You should be in this position for 30 seconds. - 3 min. (increase time gradually).
4. Bodyflex. Sometimes the belly sticks out, even if there is no excess subcutaneous fat. This may be due to a weakening of the transverse abdominal muscles. If they are toned, the stomach will become flat. For this, body flex is performed 2 times a day, every day. It is performed in any position. You need to take a deep breath, exhale sharply and immediately squeeze hard and strain your stomach for 10 seconds. After that, inhale a little, without relaxing your stomach, and wait another 10 seconds. Repeat the exercise 4-5 times.

Belly fat burning hoop

Which one to buy

How to burn fat on the belly and sides of a woman in order to get noticeable results even without intensive training in the gym, "will help" hula-hoop (hoop).

Types of hula hoops:

• Usual. Made of metal or plastic, empty inside (because of which it is light), without any roughness.
• Collapsible. It can be taken apart.
• Weighted. This look is heavier, so it puts more pressure on the stomach.
• Massage. Its surface is no longer smooth, but with irregularities, small massage inserts of various shapes.
• With a calorie counter and the number of revolutions made.

To determine the desired diameter of the hula-hoop, they place it on the side next to you and see where the upper line is. Size fits if this line is within the belly.

How to do it right

In order for the hoop not to harm and be effective, you should:

• Exercise only with an "empty" stomach. It is better to eat one hour before and one hour after training.
• Feet shoulder width apart is the most comfortable position. You can start mastering this simulator with it. The smaller the distance between the feet, the more you will have to strain the muscles of the abdomen, hips, buttocks.
• For the oxidation of body fat, it is important to exercise in the fresh air and breathe deeply.

  

• The body should not be relaxed, “shake”. Movements are performed gently.

Exercise order

The main workout can be supplemented with exercises with a hoop in your hands:

1. Press your back against the wall, place your feet shoulder-width apart. Pick up the hoop parallel to your body. Perform forward bends, pressing your back tightly against the wall. The abdomen should be tight.
2. Lying on your back, bend one leg at the knee and press a vertical hoop with its foot. Drive the other leg along the upper arc 20 times.
3. Sit on the floor, put the hoop on your back in the area of ​​the shoulder blades, slightly round your back forward, tighten your abs and slowly lower your body back, "holding" yourself with the press. As soon as there is no possibility to bend further, they return back. The exercise is repeated 10 to 15 times.

Intensity of loads

In the first workout, the hoop is twisted for 5 minutes. Gradually increase the time, adding 5 - 10 minutes, bringing up to 30 minutes. Then you should regularly twist for 30 minutes a day.

Diet

Burning body fat is impossible without nutritional rationalization. The principles of dieting are the same for men and women.

It is important to remember that:

• You need to burn more calories than you consume. Thus, the body is forced to use accumulations, including on the stomach and sides.
• You need to control the amount of calories and take care of the balance of proteins, fats, carbohydrates. Their correct percentage is 50% protein, 10% fat, 40% carbohydrates.
• The amount of protein consumed during the diet should be increased in order to accelerate fat burning and feed the muscles.
• The main part of the protein during the diet is obtained from chicken breasts, egg whites, low-fat cottage cheese, and seafood.
• It is forbidden to completely remove fats from the diet. They are used by body tissues as building materials.
• Only vegetable and seafood fats are allowed.
• You should adhere to the diet: eat at least 6 times half of the usual portion, preferably at the same time.
• You cannot eat more than 500 g of any food at a time, even if it is fruit. A lot of food stretches the stomach, so it requires the same amount all the time.
• Drink a little water throughout the day.

The following foods are prohibited during the diet:

• high in animal fats;
• with a lot of sugar;
• flour baked goods (whole grain bread in small quantities will be useful);
• smoked meats;
• a large amount of salt.

Approximate dietary menu for a week

It is worth considering that all dishes are divided into several portions. Snack between main meals with fruits, low-fat dairy products.

How much water to drink

The optimal amount of water per day for a person is about 2 liters. Drinking more than 4 liters will lead to the fact that water will remove useful substances from the body and overload the liver. Liquid in the form of juices, teas, coffee, soups is not included in this figure.

The rules for drinking water during the period of burning excess fat cells are as follows:

• Do not drink purchased sweet water, including gas.
• It is worth reducing the amount of coffee - it dehydrates.
• You can flavor the water with honey, ginger, a few tablespoons of citrus juice.
• You need to drink a glass of water in the morning on an empty stomach.
• If water is drunk from the tap, then only boiled and settled. Mineral, thawed is useful.
• A glass of warm water with lemon half an hour before eating will cleanse the stomach and reduce appetite.
• You cannot drink food.
• Cold water stimulates the production of gastric juice, so a person eats more. Warm water makes you feel full.

Slimming creams

Cosmetic creams and formulations prepared according to folk recipes at home will help a woman burn fat. These products work better after cleansing the skin in the shower, bath, sauna. The areas of the abdomen and sides of the body and other problem areas must be treated with a cream with massage movements, carefully rubbing the composition into the skin.

Types of creams:

1. Massage. They are used for massage. Some of them are anti-cellulite, and some fight against stretch marks, strengthen the skin.
2. Warming up. Thanks to pepper, algae in the composition, they warm up the skin, improve blood circulation. It promotes weight loss.
3. Pepper (for wrapping). The skin, oiled with cream, is wrapped with foil and warm cloth.

Popular slimming creams:

• "Lierak ultra-body lift". The price of the product is 2918 rubles. The course lasts a month. The cream contains liftilin protein, which tightens the skin.
• "Yves Rocher". This is a French serum worth 739 rubles. Caffeine and mint in its composition burn fat. Glycerin tightens the skin. The cream should be used for at least a month.
• "Nax-body contouring serum". This is a French serum with grapefruit, algae, vitamin E. Its cost is 2070 rubles. The course lasts about 2 months.
• "Turboslim". This is a Russian gel with aminophylline, vitamin E. The course lasts a month. The price of the gel is 680 rubles.
• "Three-asset" - Russian spray with mint, pepper. The course is about 4 months. The cost of the spray is 133 rubles.

Homemade pepper cream recipe

This cream is used every 2 days so as not to harm the skin. To prepare the cream, 1 tablespoon of honey is diluted in 4 tablespoons of vegetable oil and a pinch (or on the tip of a knife) of red pepper is added. Massage the skin for 15 minutes, then rinse it thoroughly.

What sports supplements to take

Choosing supplements on your own is harmful and even dangerous. They are chosen after the recommendation of the trainer.

The main types of additives:

• BCAA Is a set of amino acids that will help to reduce and maintain the correct weight, helps in building muscle mass.
• Protein helps maintain the required level of protein in the body.
• L-carnitine delivers fats from food to muscles for processing. This supplement is useless without intense exercise.
• Vitamins and minerals. These substances accompany all body processes.
• Omega-3 helps the heart, cleanses blood vessels from cholesterol, improves metabolic processes.

Popular sports nutrition brands:

• BSN;
• Ultimate Nutrition;
• Dymatize;
• Universal Nutrition;
• Optimum Nutrition.

All of these companies make a wide variety of supplements.

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

Film wraps recipes

During the procedure, the treated area of ​​skin is covered with sweat. Immediately after wrapping, the body releases water rather than fat. But increased blood circulation removes fat into the vessels, energy is released. Only after this energy is spent will weight loss occur. Wrapping works in conjunction with sports.

Wrapping rules:

• Before the session, steam the skin, clean it with a scrub and dry it completely.
• Cover the skin with several layers of cling film.
• The procedure should last 40 minutes - 1 hour.
• After the session, the mixture is washed off, the skin is moistened with a cream.
• There is no need to be idle during the session.

Contraindications:

• phlebeurysm;
• heart and kidney problems;
• pregnancy;
• menstruation.

Wrap recipes

With honey:

• Mix 60 g of honey with 20 g of salt;
• Mix 100 g of honey with 5 drops of citrus essential oil;
• 50 g honey + 25 g yogurt;
• 40 g of honey + a pinch of red pepper and a couple of drops of vegetable oil.

With coffee grounds:

• a few tablespoons of the grounds are mixed with sea salt in the same amount, a little milk is added to make the porridge;
• pour a couple of pinches of red pepper and a little vegetable oil into a couple of tablespoons of thick ground until the porridge is thick;
• your favorite essential oil is added to the thick.

With clay. For different masks, one of the components is added to 1 tbsp of clay diluted in warm water:

• a piece of ginger (the size of a matchbox), grated into a gruel and mixed with 1 tbsp. cinnamon;
• olive oil (a couple of drops);
• liquid honey (a couple of tablespoons) and essential oil.

Fat burning belly massage

Massage enhances blood circulation and breaks down fatty deposits. It should be done every day for 4-5 minutes an hour before and an hour after meals. A useful additional effect of massage will be the normalization of bowel function.

Types of fat burning abdominal massages:

1. Plucked. Massage cream is applied before the session. Pinching - slightly pulling the skin. The pinches are done in a circle, clockwise. The intensity of the pinching increases with each round. At the end of the procedure, the entire belly should be light red. After the session, the skin is massaged with a coarse towel. The worked out area is moisturized with cream.
2. Water. A stream of water in the shower is driven clockwise along the stomach. Use cool water.
3. Canned. For him, they buy silicone jars at the pharmacy. The skin is cleansed in the shower, dried, essential oil is applied, and lightly massaged with hands. Next comes the "can" stage. When the jar is secured, you need to check that the inside of the skin has risen by 1 cm. The jar is led over the stomach, drawing different shapes and sometimes lifting it. After the procedure, they wrap the stomach for 5 minutes in a warm blanket and rest. Small bruises after the first sessions will eventually stop appearing.
4. Manual. Do not press hard on your stomach. It is performed as a regular massage.

Fat Burning Yoga

Yoga will strengthen the abdominal muscles, improve metabolic processes. It can be practiced every day.

It is important to consider that yoga is, first of all, stretching the joints. Therefore, it is not recommended for people with hernias and other spinal problems.

The instructor will help you to perform the exercises correctly and safely. If you start to practice yoga on your own, you can seriously damage your joints and internal organs.

Basic yoga poses for reducing belly fat (all poses are performed 5 times):

• Cobra pose... You need to lie on your stomach, straighten your legs, lean on your palms, take a deep breath and slowly stretch your head up, bending the spine. After reaching the maximum point, they freeze for 15 seconds. On exhalation, they return to the starting position. Rest for 10 seconds.
• Plank. Lie on the floor, rest on the palms and rise, as for push-ups. The palms should be under the shoulders. The body is stretched so that all its points are in one line. There are 30 seconds in the bar. - 1 min.
• Boat pose. Sit on the floor with a straight back and bent legs. The straight back is tilted back a little, the straight legs are raised to the same level and clasped with the palms under the knees. They are held in this position for 30 seconds.
• Bow pose. Lying on your stomach, raise your knees, wrap your hands around the outside of your feet (you can cross). The maximum time spent in the pose is 30 seconds.

It is important not to stop breathing while in poses.

How to speed up the process of burning belly fat

Normalization of the psychological and emotional state will help a woman to burn fat on her stomach and sides. do not panic. Stress raises levels of the hormone cortisol, which promotes fat storage. Calmness is the first step to success.

And in order to enhance the effect of the listed methods of fighting fat, it is worth considering that:

1. If there are 2 hours left before class, it's time to eat some protein products (chicken, milk).
2. You should always breathe according to one principle: inhale with your nose, exhale with your mouth. In this case, more oxygen is inhaled, which means that fats are oxidized better.
3. You should change the set of exercises, getting carried away with new techniques and giving a shake to the body. But you cannot bring variety to chaos, you only need to complete full courses of exercises.
4. It's helpful to work hard in the gym in the last days before your period. At this time, the body parts with accumulated fats 3 times faster.
5. For weight loss, natural "fat burners" are used: citrus fruits, pineapples, green tea, spices, ginger. But still it is worth adding them a little, so as not to harm.
6. Toxic substances in alcohol and cigarettes slow down metabolic processes in the body.

How to burn belly fat after childbirth

A woman usually needs to burn fat on her stomach and sides after giving birth. If the birth of a child happened naturally, then it takes 3-4 months to recover. If the baby is delivered by caesarean section, recovery will take about 2 months. You can start practicing only with the permission of a doctor. Those who train earlier run the risk of damaging the seams and dislocating the uterus.

Pregnancy is accompanied by hormonal changes. This affects weight and especially the growth of belly fat. It protects the fetus from damage. You should not only remove the fat layer, but also pump up the press. For this, yoga, water aerobics, dancing, shaping are used. Exercises in water work especially well: water massages the body and eliminates overstrain.

You should always pay attention to stretching your muscles. For example: a deep breath is finished, strongly protruding the stomach, a full exhalation - strongly drawing in. Take breaks every 5-10 times. The duration of this stretch is a few minutes.

It is useful to train in transport, doing household chores. To do this, it is enough to draw in and relax the stomach.

Diet after childbirth can only be limitation of smoked meats, very fatty foods, sweets. A nursing mother should receive all the nutrients. The body of those women who do not breastfeed also require adequate nutrition. Diets are best applied carefully, after consulting a doctor. Preference should be given to dairy products, lean meat, seafood, vegetables, fruits.

The accumulation of fat cells for the body is a safety reserve in case of a lack of energy. For a woman, it is also a protective shell for the fetus. Therefore, on the stomach, on the sides, the body is so reluctant to burn this layer. But you can put your figure in order, become slim and attractive. You just need to have the desire to put as much effort as possible in the process of losing weight.

Author: Zemskaya Olga Anatolyevna

Article design: Mila Friedan

Video on how to burn belly and side fat

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