A protruding belly with sagging sides are not necessarily complete – this is a common phenomenon in thin people. And to get rid of these problems may be quite difficult, especially considering the eating habits and sedentary lifestyle.
But, if the decision is made and the aim, the exercises for slimming the abdomen and flanks in women. It remains only to be patient and to move systematically to implement it.
Introduction – why the fat deposited on the abdomen and flanks
Nowadays extra pounds in the abdominal area are not uncommon, and it concerns how the female half of humanity, and men's. Besides an unattractive appearance, a big belly can lead to the emergence of certain diseases. But first we need to understand the causes of fatty deposits in these places on the body:
- Due to malnutrition and mostly sedentary lifestyle, violated the metabolic processes in the body. As a result incoming food energy is completely spent, regularly adding a few inches on the sides and abdomen;
- Problems with the kidneys or heart can cause fluid retention, leading to excess weight;
- Disrupted digestive system that leads to constant constipation, against the current qualitative output of harmful substances. The body to prevent interference with all systems, puts fat on my stomach and sides in a protective order;
- Constant stress – the hormones produced at this time for the body to increase appetite and desire to eat sweet foods. In response to this increased blood sugar levels, starting to allocate insulin. He, in turn, distributes the glucose in the tissue and muscles;
- Regular consumption of TRANS fats, found in pastries, margarine, fast foods and so on;
- Increased blood bad cholesterol and sugar. It can be both a genetic predisposition and a consequence of a poor lifestyle.
Fat in certain amounts, are necessary for our body for proper hormone production and energy. It also protects internal organs from external influences.
But you can't let the excessively deposited fat in this area is the presence of excess weight more than 10 kg suggests that the problem should be solved.
Otherwise it will lead to diabetes, stroke, cancers and diseases of the SSS. Therefore, with belly fat need to fight intelligently and purposefully, patiently.
Properly chosen exercises and a healthy diet can radically change your appearance and life in General.
Important: this is not a temporary action — selected healthy lifestyle and changed nutrition will need to stick to your whole life!
New to the fitness recommended two months to go to the gym for mastering proper exercise technique, and in order to get the body involved in the process and further he demanded of the load.
Another plus for the gym — an experienced instructor will make an individual complex of exercises for slimming the abdomen and back at the woman and monitor the correctness of the implementation.
Especially in specialized halls, which usually have an exercise bike and/or treadmill required for aerobic exercise. This is true for people who are embarrassed to run around outside.
Another motivational reason for the gym – purchased subscription will help you not to miss classes.
Exercises for the abdomen and back at home
At home exercises for weight loss belly and sides is possible in a week to remove a few millimeters. Their number depends on the initial weights, the regularity of training and nutrition.Tips and advice before you start training
Beginning lessons should consist of aerobic exercise in the form of light Jogging on the street or treadmill, jumping rope, fast walking or Cycling. Then follow a warm-up body exercises and stretching, finally to prepare the body to the main complex.
Two hours before the start of classes to eat – it has to be a dish quickly digestible foods that contain proteins and fibers (vegetable salad with boiled chicken breast).
During the workout be sure to drink small SIPS of plain non-carbonated water every 10 minutes. And during the day to drink up to 8 glasses of liquids, including soups, tea, coffee, juices and fruits.How to work with the abdomen
Due to overweight it can be difficult to perform some exercises available thin. Plus the presence of shortness of breath and high blood pressure make it difficult Jogging or even fast walking.
To make it possible to do all this, it is necessary first to reduce the weight and help such people static exercises. The difficulty lies in the necessary predetermined time to hold the position, gradually increasing the load:
- Sitting or standing close to the castle, hands on the back of the head and pressure head, resisting. Enough 12 times for 5 seconds 2-3 sets.
- Lean back against the wall, picking up any objects weighing more than 1 kg – dilute hand in hand, holding from 1 to 3 minutes. Then a little rest and repeat 3 sets.
- Sitting on the floor, legs straight – lift one leg, holding for 30-60 seconds, then another. Perform on each leg 3 sets.
- The emphasis on the elbows and the toes, raising the body above the surface, keeping it from 30 seconds and more. Strain the belly, plunging in myself and the buttocks.
- Lie on your side on elbow, lift the body and hold from 30 seconds – 3 sets on each side.
- Standing on the surface or any increase to rise on tiptoes and stand from 2 minutes. Rest a minute and repeat again. And so 3 times.
- Perform squats to half, by noting the position for a moment — 3 approach.
- Sitting on the floor, legs bent – hands to push from two sides to the hips, trying to close them. The legs have a resistance – 3 sets of 15 seconds or more.
- The same thing, but try inside your legs.
At the end of the complex as well as in the beginning, perform a workout consisting of aerobics and stretching major muscle groups.
There are exercises for slimming the abdomen and back that offer fitness trainer Anita Lutsenko, allowing you to improve the appearance of your waist for a couple of weeks of regular exercise:
- I. P. sat on the floor with bent legs and rounded arms in front, down to the right, back and up through the left side in and.;
- Standing on one knee, other leg to put aside on a sock, hands close behind the head – tilt body to the supporting leg and return. P. the same in the other direction;
- Standing on both knees, hands up – tilting first one way, then the other;
- Lie on the floor, hands and feet to pull each other like the limbs (right arm to right knee and Vice versa).
Each of the following exercises performed 3 sets 15 times.Timing and results
Do not expect drastic changes in the short term, but to feel and see the results are after a couple of weeks taking into account the implementation of all recommendations.
Additional techniques for removing fat from problem areas
Lose weight and remove excess fat from stomach and sides it is possible not only through exercise and proper nutrition. It is the overall lifestyle change that includes daily walks in the fresh air, exits with friends of nature, and so on.
The TV can also be viewed for the benefit of the body, twisting the Hoop. In the office every hour you should get up and do the inclinations of the case in hand, down and forward, squats, pushups from the table. Even sitting on a chair in front of the computer, tensing and relaxing your glutes, the workout of problem areas.
Performing self-massage or treatment to a professional will help to get rid of extra inches at the waist. Standing in the shower, massage jet of water aimed at the problem areas.
It turns out that in any lesson there are additional ways muscles and burning calories.
Fulfilling all the above recommendations, you will radically improve not only your appearance, but also life in General.