What are the most effective ab exercises? To quickly remove the belly, you only need 1 exercise. Simple, but super effective compared to taking diet pills.
Of course, they won’t let you inflate your tummy cubes. But it will very quickly remove excess fat from the abdomen, hips and waist. It will tighten your abdominal muscles, keeping your abdominal muscles in a constant tone, which will shape a slimmer silhouette.
To quickly remove the belly and hips at home, all you need is a pump or a vacuum cleaner. But first, a couple of facts. To better understand the weight loss process in the abdomen.
We remove the abdomen and hips
How to remove a woman's belly and hips at home, without diet and exercise equipment?
We will warn you!It may be an obvious thing, but still. Rapid weight loss (fat) is not the most beneficial for health. It is possible to quickly remove excess fat on the abdomen and hips, but then you will need some effort. Namely, one light exercise and a diet pill.
In terms of time, it will be approximately 2 weeks to 1 month. Or just hard exercises, for example, lifting pressure. It is also possible without pills. Then it will take a little more time and it is definitely harder physically. Which is not for everyone.
If you want to remove your belly even faster, you will need to revise your diet a bit. No diet, no. Healthy diet. But more on that in another article. As you can see, I am both smart and slim at the same time, it will not work. The body will have to help. At least something! Ready? Let’s start with the theory then!
First, let’s give you some scientific concepts. If someone doesn't know, there are different types of fats in our body.Belly fator what settles on your abdomen and waist, belongs to saturated types and is harder tissue.
This means that you have to remove it according to a scheme different from the one used for general weight loss. And if the task is to remove the excess spotty, without general weight loss, then the recipe will be with nuances.
Bitan!Retroperitoneal fat is directly related to blood sugar levels. Consider this fact. Losing weight without thinking, you can remove the stomach, we admit. But the main thing is not to harm the body. Diabetes mellitus is a rare garbage.
There is such a thing, the glycemic index. If you do not extend the thought to the tree, it all comes down to a simple thing. In an attempt to lose weight, you must carefully monitor what we put in our mouths.
Do you like sweets?There is one nuance - fast carbs increase blood glucose levels. And then simple chemistry. Because high blood sugar can damage the brain, our bodies defend themselves.
Utilizes excess sugar in body fat! And of course, the best fat depots are the belly, hips and thighs. It is therefore recommended that you start the fight for weight loss by reviewing your diet.
Remember a simple number - 40 minutes. This time is less than any activity or exercise makes no sense. If your activities are shorter, you may not even be trying to lose weight. You can stubbornly and hard swing your abs on your stomach, but if it’s less than 40 minutes. in time nothing will happen. The belly will stay the same. Unless you tighten your muscles a little.
Forty minutes, in less than this time, the body simply does not have time to turn on the process of burning triglycerides and cholesterol. And don't experience classes as hard work, turn on the music, call your godfather, girlfriend, neighbor, but lose weight in a positive way, the effect will be better, tested in practice!
A partner joke about your ugly belly will only stimulate you. Otherwise, according to our statistics, group training is 20% more effective than individual.
These exercises will be enough to do 4-5 times a week. Why we don't know, no one has conducted clinical research. But the statistics, collected during 11 years of work, speak of the greatest efficiency of this pair in terms of lost weight, for all age groups.
Come on, sit-ups!
Pumping, vacuuming or belly dancing, this is a press exercise that will help you remove a relaxed belly and fat from the sides in a few weeks while you are taking lipotropic medications. Especially effective for women older than 40, when the metabolism is no longer the same. And when done intensively, this exercise will even give you a press in the form of embossed cubes. Of course, provided you already had them. You will easily remove excess belly fat.
Jervakuum for the press efficiently removes water from abdominal (subcutaneous) light fats. This dilutes the fat layer in the abdominal region and emphasizes the relief of the abdominal muscles.
Keep in mind that a press exercise is not a dogma, your option is possible (e. g. , standing, sitting, lying on your back). You can also sit in front of the TV or computer and do a tummy tuck, the effect will be the same. It’s simple, sit back and wave your belly. The first time, especially for women, will be difficult. In terms of breathing. There are multidirectional efforts on the diaphragm.
Keep in mind that the wife of the author of the article could never dance belly, older than 50 years. She couldn't wave her bellynow, the skill arrived in about a week. My hands didn't stick to my body, I forgot to breathe, the wave didn't rise. I was wildly tense in my back. But. . . . health and beauty are more expensive, and this exercise is, believe me, the most effective way to quickly remove belly fat. Well, except for pumping the press, of course. But we are not currently considering this difficult dice exercise.
Abdominal vacuum - 500-600 deep pumps per day. Less is possible, but if you need to remove fat quickly, it is better as we recommend. In time, this will last from 40 minutes to 1. 5 hours. If you are not in a hurry, rest. 15-20 deep waves run and you can rest for 1 minute, catch your breath. Initially, the abdominal muscles may respond with pain. It’s okay, they just distract them and put in lactic acid. After 2-3 days the pain will disappear. And you will be able to do the exercise intensely.
The main thing is a total of 5-6 hundred belly pumps a day. You can't work two days a week, rest. You will definitely be able to remove belly fat folds. such pumping is similar to breathing exercises, vibration massage and yoga in one complex. And what is more effective than an integrated approach to weight loss? Only integrated approach.
We assure you that you will see the first results in a week. Women by clothes. You will notice a reduction in the fat layer on the abdomen visually, not by the size of the clothes, a little later. This is due to the characteristics of abdominal fat. And in the second week it will already be very noticeable that you have removed your stomach and you will start to deal with this fanatically, seven days a week, because the effect is amazing.
To breathe properly while performing a tummy tuck, the video below will help you. And proper breathing is very important.
Another effective technique for the abdomen
This is another type of vacuum, it is more static and easier to perform. This is done standing up. And if you find it difficult to make a vacuum for the abdomen described above, start with an easier exercise.
Remove the crease in the lower abdomen
Well, to finish the nastiest thing, the crease in the lower abdomen. An oblique twist like a bicycle will help us here.
The exercises below will help you remove the so-called wings or ears on the thighs. And this is also mostly adipose tissue. The most effective exercise, according to our observations and your feedback, lies on the mat, on your side, alternately raising your legs upwards.
It is enough to do it for half an hour a day, 15 minutes for each leg. And in a month you’ll remember where you hid your old jeans you no longer hoped to wear
Performing this exercise can be difficult for you, because the video shows a few more techniques that are effective for losing weight. You can choose any that suits you physically. But to effectively tighten the buttocks, you can just inflate the pelvis. This is the simplest exercise.
In general, removing the wings on the hips is the hardest thing in weight loss exercises. After all, a lot still depends on the very structure of a woman’s pelvis. And if you’ve had a wide bone in this place before, you won’t make it smaller, with or without medication.
But if your hips used to be slender, we will help you remove all unnecessary things. In particular, subcutaneous fat deposits.
Believe me, if you have seriously decided to remove excess fat in problem areas, you need to persevere and not stop exercising. For the first time, you can reduce their intensity. It expels lactic acid well from the muscles, massage. Slightly wrinkle the most painful areas and the pain will subside.
Remember that in a month your ass will again evoke pleasant associations in men. Isn’t such a result worth the hardest exercise?
The hips are complicated. Childbirth will definitely add an extra millimeter to the wings (ears) on the hips, don’t go to the doctor. In addition, age-related changes will take their toll. And as we have already said, removing excess hips is the hardest thing in losing weight.
But if your slender thighs are so important, then you will do our exercises regularly and you will achieve that. The main thing is persistence + exercise! And the excess fat will disappear.
That’s all for a basic set of exercises.Below are examples of more difficult exercises. They are recommended for those whose health condition and significant excess body weight do not allow the body to be burdened more intensively.
One of the most effective exercises for pumping the muscles of the rectus abdominis. Position - we work lying on the floor, without lifting the blades off the floor. Stretch your arms and legs out along your body. The pillar is half bent. We keep our heads straight. The body is relaxed. And we begin to bend the body. We bring the body of the body so that the hands touch the fingers. It will be difficult for the back and abdominal muscles at first. Work with straight legs (not bent at the knees). Exercise is hard for the abdominal muscles. Make as many approaches as possible.
The light static tape, as in the video below, is intended for those who find it difficult to make a dynamic tape like on a gif. In what position to work? This is done on the floor. Bend your arms, rest your elbows on the floor. Legs straight. We keep the back straight without bending. We stay in this position as long as possible, without movement.
Pieces of crafts
The most effective exercise for shaping the relief of the abdominal muscles are, of course, the oblique abdomen. You work lying on the floor, on your back. Lift your body above the floor, join your shoulders together, arms behind your head. Keep your back tense. Start - we make a bike with raised legs. At the same time, we turn the body to the right and to the left. The situation is difficult, but the efficiency is very high.
After completing this abdominal exercise, slowly lower yourself to the floor and relax your body. Calm your breathing.
These exercises and, ideally, massage, will allow you to quickly get rid of ugly wrinkles on the abdomen. Heavy exercise is not recommended for diastasis even after a cesarean section.