In this article, we will share with you tricks which are indispensable in the pursuit of the size four and flat tummy, and also we will offer several effective exercise complexes.
7 simple tips for a beautiful waistline
Avoid stressIn stressful situations, the body increases the level of cortisol. This is a hormone which at long high rates promotes the accumulation of fat on the belly. Use proven means to soothe: extract of valerian, motherwort, glycine, afobazol, teach relatives to do a relaxing massage.
Limit the alcoholic beveragesAlcohol also increases the amount of cortisol and promotes the appearance of fat deposits in the waist. In addition, it becomes difficult to control hunger while drinking alcohol.
Especially dangerous is the beer which contains phytoestrogens which also contribute to depot fat. You've probably seen the so-called «beer tummies»? If you decide to fight for a slender waist, it's better to completely exclude beer from the diet. The same applies to «club» cocktails like pina colada or mojitobecause they have a lot of sugar. Drink white dry wine if alcohol intake cannot be avoided.
Exclude from the diet high-calorie foodsAlas, otherwise you cannot get rid of excess ballast. If you want to remove excess fat from the hips and waist, it is worth to sit on a diet for a couple of weeks (we recommend the selection of the most effective diet to any taste).
Remember: you need to spend more calories than you consume to lose weight. You need to create a deficit in the body of 7000 calories to get rid of 1 kilogram. Perhaps it will be easier to refuse a dense dinner, rather than running around the park for three hours.
Less starch and more glutenThe diet should include as many green and red vegetables as possible, but make sure that there is no starch in them. Contained gluten in vegetables helps to lose weight. Her fibers fill the stomach, and the person does not suffer from hunger. Also, diversify the diet with wild or brown rice, poultry meat, and fish.
Make a list of stop productsRemove from the diet any meat cooked on the fire and try to cook in steam. Forget about fast food, chips and crackers, milkshakes, ice cream and instead of them prepare dietary snacks: slices of carrots or green apples, fresh berries.
If you are thirsty, drink water: a half-liter bottle of green tea contains about 135 kcal, lemonade of the same volume contains more than 200 kcal. By itself, Coca-Cola will not lead to obesity, as the popular myth of soda says, but it is better to abandon it for those who want to lose weight.
Not all fruits are equally usefulAvoid fruits high in fructose, which quickly «saturates» the liver with glycogen and only intensifies appetite: pomegranate, cherry, grape (seedless), banana, watermelon, pear, dried fruits: raisins, dried apricots, figs, mangoes.
Drink a lot of waterDrink at least 2 liters of water during the day. Water "disperses" the metabolism, removes slags and toxins. And it is almost impossible to get rid of fat with a bad metabolism and «slaggy» body. Take diuretics if the excretory system is not working well. Water exchange must be very active to clean the stomach.
Unfortunately, all these actions will be useless without exercises. To quickly remove the fatty abdomen and tone the muscles, you need to do two simple exercises every day: twist the hoop and working out on your abs.
Exercises with a hoopStart training with a hoop. It will help you to warm up the abdominal muscles and prepare them for exercises.
A daily 10-minute complex with a hoop will improve blood circulation and metabolism, normalize lymph flow in problem areas (which is indispensable in the fight against the fatty hips and cellulite). For 10 minutes of torsion of the hoop, about 100 calories are burnt. Over time, the duration of the "hoop" exercise can be increased to 30 minutes.
It is desirable that the hoop for weight loss should equip with massage balls. Because of them, the first workouts can be painful so for starters it's better to wrap the waist with a cloth belt, otherwise, you risk getting bruises. Beginners should pay attention to light hoops weighing up to 1.5 kg.
If simply hoop twisting the is too boring for you, we offer you a video with a dynamic complex of exercises aimed at increasing the overall tone.
Go to the exercises for the abs after the warm-up with the hoop.
Exercises for the abs. BasicImportant! If you pump the press without a strict diet, you will achieve the opposite effect: the muscles of the abs will increase and visually only increase the belly. Exercises on the abs are not fat burning.
While crunching, do not lift the body too high and it is enough to go up for 45 degrees from the floor. You should not press the chin to the neck and do not strain your neck: lifting should be done at the expense of the abs muscles. Watch for breathing: the body should be lifted on exhalation It is important to perform the exercises at least until the so-called "burning sensation": from that very moment the abs begin to pump. Each such attempt is worth its weight in gold.
After the abs exercises twist the hoop again for 10 minutes to fix the result.
How to remove fatty abdomen at home?There are specially working-out exercises for belly flat which are easy to perform at home and achieve excellent results at the same time. Here is one of the most popular:
Just repeat all the actions for the 3D model. The video calculates the time for exercise and rest. The complex is recommended to be repeated every other day.
Here is another selection of exercises working out all groups of muscles of the abdominal press.
The starting position is lying on the back with hands behind the head. Raise the body and simultaneously pull your knees to your chest, and the heels to the buttocks. Squeeze stomach as much as possible. Straighten one leg (it remains elevated), and pull the knee of the other leg to the opposite elbow. Then another knee to another elbow. Do 20 reps.
Exercise 2The starting position is on the side; the legs are slightly bent at the knees. Lying on the left side, twist the body slightly to the right around its own axis. Stretch your hands to the heels, while getting off the ground knees and shoulder blades. Hold the pose for a minute. Then do the same exercise while lying on the other side. Do 20 reps.
The starting position is on the back, the legs are bent and rest against the floor, the lower back is pressed to the floor, the arms are along the body. On exhalation raise the pelvis as much as possible and squeeze the belly. Hold the pose for 30-40 seconds. Then gently lower the pelvis to the floor. Do 20 reps.
Exercise 4The starting position is on the back; the knees are tightened to the chest, the arms are spread apart, the palms are pressed to the floor. Slightly lift the buttocks and thighs and move them to the right side, keep the knees together without lowering to the floor. Return to the starting position and do the same in the opposite direction. Do 20 reps.
Exercise 5The starting position is on the back; legs are bent at the knees. Throw your knees in one direction, and your arms in the other. Thus, you have a twisted body in opposite directions. Then repeat the exercise with throwing your knees in the other direction, and hands - in the opposite direction. Do 20 exercises. Physical exercises are recommended to all who would like to reduce weight without harm to health, including young mummies.
How to remove underbelly fat?One of the most problematic areas for many women is the lower-belly. What exercises will help restore the underbelly elasticity?
Use traditional exercises pumping the bottom of the press: lifting the legs vertically from the position «lying on the back»; Lifting up the pelvis with a simultaneous lifting of the legs while the coccyx getting off the ground.
A common mistake: many will help themselves with their feet when lifting, which leads to a load on the hip joints and leg muscles but not on the abs.
Your goal is not just to raise your legs, but to work out and pull just the lower abdominal muscles because a lot of work is done by the pelvic muscles. Concentrate on this while doing the exercises and feel the burning sensation in the lower abdomen. This is the result of muscular work.
After 1.5 months the strengthened abs will keep the abdominal wall well if the recommendations are observed. In addition to a belly flat, you will gain an elegant waist because the same muscle groups reply for it.
Expander for the abYou can include exercises with an expander in the training program if you want to achieve results as quickly as possible. Their vantage consists in the simultaneous inclusion in the work of several groups of muscles. So, very popular is the elastic core & ab trainers, which allows making the belly elastic and tight, and at the same time to strengthen the muscles of the back, legs, and buttocks, releasing the spine from the harmful load.
Exercise 1Lie down on the floor and fix the legs in the expander. Grab the grip with your hands and pull it to your chest. Raise your legs at an angle of 90 degrees while pulling the grip toward you. Do not lower your legs to the floor until the end of the exercise, stop your feet 5-6 cm from the floor. Exercise is good for the upper abs.
Exercise 2Sit on the floor and straighten your legs. Hold on to the expander grip and slowly bend back until your head reaches the floor, and then return to the starting position. The exercise pumps the lover ab well.
Exercise 3While exhalation simultaneously you should lift the upper part of the body and bend your legs in the lap bringing the expander grip to them.
But do not forget about training and proper nutrition after that. After all, a belly flat is a way of life. Only regular exercises and competently compiled diet will help to keep the result.
We hope that our tips will help you on your way to the ideal body, and we invite you to pass a test for losing weight.