How to remove belly and sides in a short time. Effective measures for women at home

The modern standard of human beauty is slimness and the absence of extra pounds. It is also possible to remove unwanted fat deposits on the stomach and sides at home, but this requires both physical exercise and proper nutrition, which will certainly affect beauty and health.

Is it possible to remove fat only from the abdomen and sides

Experts say that it is almost impossible to remove fat from only one part of the body, from the abdomen and sides, without affecting the rest at all.

This is achievable only by artificial methods, for example, liposuction. Proper nutrition and regular exercise, one way or another, will change the whole body for the better.

With the help of correctly selected exercises, you can focus on the right part of the body, but in general, the figure will still become more toned, strong and slim.

Motivation is the path to success

The key to the success of any business is the right motivation. However, just abstract desire is not enough. It is necessary to clearly set the ultimate goal, understand what exactly it is for and think over a system of rewards and punishments for yourself.

The goal can be expressed in kilograms or the desired clothing size. The motive underlying the desire to start fighting excess weight can be, for example, taking care of your own health or the desire to update your wardrobe.

The main condition is that the motive must inspire and be meaningful

Rewards will help keep motivation at the right level and not give up halfway, and "penalties", even symbolic ones, will be an incentive to avoid temptations.

For people who value the evaluation of others, a public promise on social networks can be an excellent motivation: for example, to lose weight by a certain amount of kilogram in three months, and a regular report on the results achieved.

Normalization of nutrition

One of the key factors in a slim figure is proper nutrition. Obviously, you need to burn more calories than you consume to lose weight. At the same time, many people think that the main thing is to reduce the amount of sweet and fatty foods in the diet.

Nutritionists warn that the complete elimination of fats from the diet is undesirable, as this can lead to metabolic disorders

First of all, it is necessary to limit animal fats, giving preference to vegetable and polyunsaturated fatty acids contained in fish and nuts.

You also need to reconsider foods containing carbohydrates in the diet. In order to lose weight, fast-digesting carbohydrates should be excluded from the diet: products from wheat flour and sweets.

Products made from wholemeal flour with a high fiber content are much more useful. They are not only absorbed more slowly, but also stimulate the digestive system. When drawing up a diet, you should not forget about proteins. Most of them are in poultry, fish, fermented milk products, eggs.

When composing a menu, you need to give preference to vegetables. Fruits, although they are a source of vitamins and minerals, contain a lot of sugar. Nutritionists recommend giving preference to grapefruits, oranges, apples and pineapples. You can also diversify the menu with the help of berries - raspberries, blackberries, blueberries, cherries.

Foods requiring heat treatment are best boiled or baked. For dressing, you should use not traditional sauces (ketchup, mayonnaise, sour cream), but vegetable oils.

For faster weight loss and normalization of metabolism nutritionists recommend eating 5-6 times a day in small portions. In this case, the main part should fall on the middle of the day.

The rule "do not eat after 6 pm" is rather arbitrary and depends on the time of going to bed. In any case, you must have dinner at least 4 hours before bedtime. If, shortly before that, the feeling of hunger begins to torment, it is allowed to drink a glass of kefir.

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Water balance

When describing the correct diet, nutritionists pay attention to the importance of clean water for the body.

This is necessary for several reasons:

1. Water helps to deceive hunger. This is especially useful at the beginning of the process, when portions are reduced, and the body is not yet used to it. Drinking water will partially fill the stomach and create an imitation of satiety.
2. Lack of water leads to a slowdown in metabolic processes. This means that body fat will also go away more slowly.
3. Water is essential for the natural removal of toxins and toxins.
4. Without moisture, skin cells lose their firmness. When losing weight, maintaining skin tone is especially important, since a sharp decrease in weight deprives the skin of a kind of pillow, the role of which was played by the fat layer. Thus, the skin can become flabby.

The average rate of water is 30 ml. for 1 kg. weight. For those wishing to lose weight, nutritionists do not recommend combining food and drink, since water dilutes the gastric juice, and food is less well absorbed.

It is believed that you need to drink half an hour before meals and an hour and a half after it. If you want to diversify the taste of water, you can add lemon juice or a little honey to it. Liquid, like food, is best consumed in small portions throughout the day.

Correct breathing

Correct breathing saturates the body with oxygen, improves posture, relieves stress and serves as a kind of gymnastics for the press. The basis is the use of the diaphragm in this process.

Initially, you can track the correctness of the execution by placing your hand on your stomach. When inhaling, the abdominal cavity should protrude forward, and when exhaling, it should go back. You need to inhale through the nose, exhale through the lips.

Once you have mastered the technique, breathing exercises can be performed anywhere - even on public transport.

Exercise at home

Since it is unlikely that it will be possible to remove the stomach and sides at home with the help of one diet, those who wish to lose weight cannot do without exercise. Thinness alone does not look healthy unless combined with toned muscles and good posture. There are many exercises that do not require special training and a lot of time.

For body shaping in the waist and abdomen, you need to set two goals: burn fat and strengthen muscles. Therefore, simply pumping the press will not be enough - this exercise stimulates the muscles well, but does not cope well with fat. At the same time, reducing body fat without working on muscle tone will lead to the appearance of flabby skin folds.

People who have problems with the spine, cardiovascular system, diabetes should consult a doctor before starting exercise

Lateral twisting of the oblique muscles

Starting position: lying on your back, bend your knees and take them to the side.For the convenience of performing the exercise, the hand on the side into which the legs are bent is placed on the floor or on the stomach, and the other hand is put behind the head. At the same time, the body will slightly come off the floor in the direction where the legs are bent.

On exhalation, you need to tear off the head and shoulder blades from the floor and make a movement with the shoulder of the bent arm towards the legs. No need to really try to reach the knee with your elbow, only the upper part of the body should come off.

In this case, the free hand should remain in its original position. In order for the load to go specifically to the abdominal muscles, and not to the neck or shoulders, the movement should be quite smooth. On inhalation, the body returns to its original position.

It is advisable to do at least 12 repetitions on each side in one approach. In total, 3-4 approaches can be done per workout. If physical fitness allows, you can use weights or add a leg swing to the rotation of the body.

Girls are not recommended to make this exercise a priority, since the developed oblique muscles visually increase the waist.

Upper press

The upper press is the area of ​​the abdomen above the navel.

Exercises that will give the maximum load to this part of the body:

1. Press. Lying on your back, bend your knees. Feet can be placed on the floor or placed on a support at knee level (sofa or bench). Cross your arms over your chest or clasp them at the back of your head. On exhalation, the body rises up as high as possible. The back should be slightly bent. If physical fitness does not allow you to completely lift your back, it is enough to bend your back and lift your head off the floor. It is advisable to do at least 15 repetitions in one approach. In total, 2-3 approaches are recommended;
2. Raises the legs. Lie on your back, stretch your arms along the body. On exhalation, smoothly raise straight legs up at an angle of 90 °, while inhaling, gently lower them to their original position as well;
3. Deflections. Lie on your stomach, stretch your arms forward. On exhalation, tear off the torso, arms and legs at the same time. Fix the position for about 3 seconds, then return to the starting position. Perform 2-3 sets, 15 repetitions each.

Lifting by weight

For this exercise, you will need a horizontal bar or wall bars. You need to hook onto the support with your hands so that your feet do not touch the floor. As you exhale, raise your legs parallel to the floor, fix it for a few seconds, then just smoothly lower them down. If physical fitness allows, it is recommended to do at least 10 repetitions.

Hoop classes

Exercises with a hoop not only allow you to work out the abdominal muscles and form a thin waist, but also have a massage effect, especially if you choose a special model with convex elements.

For the projectile to spin and not fall to the floor, a certain skill and coordination are required. Before starting the exercises, it is worth doing a little warm-up - bending in different directions and rotating the body.

After the rotational movements that hold the hoop in the desired position are mastered, the exercises can be diversified:

1. Rotate the projectile in different directions: first clockwise, then counterclockwise.
2. If free space permits, during rotation you can move - take several steps forward and backward, right and left.
3. Move the hoop while rotating slightly lower towards the hips and lift back towards the waist.
4. Change the pace of movement: from fast to as slow as possible, allowing you to hold the projectile.

It is advisable to twist the hoop for at least 2-3 minutes in a row. The total exercise time should be 10-15 minutes.

Magic plank

The plank is a simple and effective way to strengthen your abs. The correct plank assumes a completely flat body, which during the exercise should present a straight line from head to heels. The minimum exercise time is 10 seconds. To control the time, it is advisable to keep a watch with a second hand or a stopwatch in front of your eyes.

Elbow stand recommended for beginners... For this, the body is raised above the floor from a prone position, elbows and toes serve as support points. The body should be as flat as possible, the pelvis should not rise or sag. It is recommended to gradually increase the time spent in the bar.

After the elbow exercise is easy, it should be complicated. The bar can be done with outstretched armsleaning only on the palms. During the exercise, you can tear off one arm or leg from the floor, then the support will not be on 4 points, but on 3.

People with good physical fitness can stand on the side plank when the body turns sideways, and the support goes to two points. Similar to the classical one, the side bar can be performed with support on the elbow or on a straight arm.

Ball exercises

Fitball requires additional muscle to maintain balance, so its use increases the effectiveness of your ab exercises.

Recommended exercises:

• Exercise 1. Starting position: lying on your back, put your raised legs on the ball so that your feet do not touch the projectile. Then the pelvis must be raised up and start rolling the fitball with your feet as close to you as possible.
• Exercise 2. Lie on the ball with your back, arms crossed over your chest, legs rest on the floor. Raise the body up, while slightly rolling back with the buttocks so as not to fall off the projectile, but remain sitting on it.
• Exercise 3. Side bends. Starting position: lying on your back, raise your legs perpendicular to the floor, holding the ball between them, spread your arms to the sides. Without taking your shoulders off the floor, tilt your legs alternately to the right and left, without releasing the fitball.
• Exercise 4. The ball can be used instead of a roller. To perform the exercise, kneel down, put the projectile in front of you and rest your fists on it. Then you need to start rolling the ball forward, gradually stretching.

  

  Keep your torso straight and your knees on the floor. When the body is fully extended, hands should lie on the fitball, you cannot lean against it with your chest. The pose must be fixed for a few seconds, then return to its original position, rolling the ball back.

Straight stretch

There are several types of abdominal stretching exercises:

1. Lie on your stomach and rest your palms on the floor at chest level. Straining the buttocks, tear the upper body off the floor, bending back.
2. Sit on a chair, clasp your hands at the back of your head. Then they slowly tilt one by one in different directions, observing the correct position of the body. The elbows should be in a straight line, they should not be pulled forward, the buttocks and hips should not come off the seat. To make it easier to hold them in this position, you can catch your feet on the legs of the chair.
3. Stand straight, feet shoulder-width apart, hands rest on the back of the thigh. To perform the exercise, you need to slowly bend back, sliding your hands down your thighs and tensing your gluteal muscles. The head also needs to be tilted back during the exercise.

These exercises can lead to lower back pain and pinched nerves, so people with spinal problems should consult a doctor before performing them.

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Workout program for the week

If the goal is to remove the stomach and sides, then to achieve it at home, you need to remember about such an important factor as regularity. Fitness instructors advise you to exercise at least 3 times a week, as well as increase physical activity in general: walk more, try to use the elevator less often.

In addition, it is important to change the order of the exercises and to alternate intense training with exercises at a low pace.The total time of one workout should be at least half an hour, until you feel pleasantly tired.

Also do not forget about a warm-up to prepare the body for stress, and a final relaxing hitch.

When composing a training program, you should not try to do all the exercises at once. It is enough to choose 5-6 of them and perform 2-3 approaches.

For example, the following program will be effective:

• Plank.
• Fitball crunches.
• Raises the legs.
• Hoop.
• "Bicycle" lying on your back.
• Stretching on a fitball.

Approaches can be done in a row or in a circle. Also, the complex can be diluted with exercises for other muscle groups so that the figure looks proportional, and a good press does not contrast with weak hands.

It is good to change the exercises from time to time in order to use as many muscles as possible, and the training process continued to be interesting.

It is recommended to devote the days between strength training to aerobic activity - running, swimming, cycling, playing sports

Massage and body wrap

At home, massage and wraps are not always available as a means to remove the belly and sides. Firstly, making them for yourself is quite difficult. Secondly, these procedures have contraindications, so before doing them, consultation with a specialist is required.

Slimming massage helps to improve blood circulation and metabolism, but at the same time it involves a fairly intense effect on problem areas and is often accompanied by quite painful sensations.

At home, you can massage yourself using special brushes or rollers. However, it should be understood that the effect of such a procedure will be much lower than that of a medical massage performed by a professional.

Unlike massage, it is quite possible to carry out a wrap at home in order to remove fat from the abdomen and sides. To do this, you can use pharmacy products or prepare the composition yourself.

Most often, melted honey, diluted vinegar, cosmetic clay, chocolate, ground coffee, etc. are used for home procedures.

You can make a mixture of 2-3 ingredients, for example, add mustard and olive oil to honey, or combine butter and ground kelp. It is allowed to add a few drops of your favorite essential oil to the mixture.

How to wrap:

• Before the procedure, it is advisable to cleanse the skin with a scrub;
• Then the selected agent is applied to the skin and wrapped with cling film. It is impossible to wrap the film too tightly - this will lead to a deterioration in blood circulation, which will only exacerbate the problem;
• It is advisable to wear warm clothes over the film to create a greenhouse effect.

The optimal duration of the procedure is 20-30 minutes, after which you should take a shower and rest. Therefore, at home, wraps are best done in the evening.

Contraindications for wraps are varicose veins, hypertension, heart problems, skin diseases

Slimming jogging

Contrary to popular belief, overweight people should not get involved in jogging, because this type of activity puts a lot of stress on the joints and there is a high risk of injury. Short jogging will not give an effect, because in the first minutes the body does not consume fat, but glycogen contained in the liver.

but a long run without preparation is fraught with at least muscle pain, and even injury. Therefore, the initial short runs should be taken as preparation for longer loads and not expect quick results.

So that the body stops spending glycogen and switches to strategic fat reserves, the duration of the run must be at least 30 minutes. It will be more effective to alternate running at different speeds: start with jogging, then switch to fast running, then slow down again until a step.

There should be 5-6 such cycles per workout.Breathe through your mouth while running. It is advisable to run along special paths in the stadium or along flat dirt paths. The asphalt surface is too hard and not suitable for long training sessions.

Additional treatments for a flat stomach

In addition to the above procedures, special anti-cellulite creams are additional tools that help remove fat from the sides and make the waist thinner and the stomach flatter.

If there are no contraindications for health reasons, a hot bath or a bath (sauna) will be a good help in the fight against extra pounds.A similar effect is used in advertised slimming belts. Of course, by themselves, all these methods will not create a miracle, but in combination with exercise and proper nutrition, they will speed up the process and help tighten the skin.

When to expect results

More often people are interested not only in the ways in which they can remove the stomach and sides at home, but also how to do it as quickly as possible.

How quickly the first results will become visible, and when the final goal will be achieved, depends on many factors. Among them are age, and the characteristics of metabolism, and the level of physical fitness, and, of course, the difference between the starting point and the desired result.

Experts warn that losing weight too quickly, although possible, is often unhealthy. In addition, there is a great risk that the result will be short-lived.

In general, the first results should not be expected earlier than in 2-3 weeks.

We must be prepared that after some time the weight loss will slow down - experts call this the “plateau effect”. It is important during this period not to despair and not give up.

Body shaping is a lengthy process that requires effort and will. Having set a goal to lose weight, you need to clearly understand that there is no magic pill for this.

This often requires lifestyle changes and certain sacrifices. Therefore, it is useful to always keep the final result in your head and not hesitate to praise yourself even for small successes.

Useful video materials on how to remove the belly and sides at home

How to remove sides and stomach in a short time at home:

A set of exercises that allows you to quickly remove the sides and stomach at home: