little tummy women considered to be quite normal, even slender girls.So our body protects the reproductive organs, and is preparing for future motherhood.But what if the children we do not plan, and subcutaneous fat on the abdomen, especially the fat in the abdomen, "spoils the whole look"?
Quickly remove fat from the abdomen with possibleOur top eight exercises.The peculiarity of this fitness workout that combines aerobic she and power elements and lets you use the muscles of the legs, abdomen, arms and body to burn more calories.Classic leg raises and reverse twist not give this effect because they only work with the lower beam of the rectus abdominis muscle.It is therefore necessary to use a slimming stomach exercises that effectively burn body fat.These "exercises 8" may well replace the conventional power complex.Note that exer
How it works - throughout the complex to keep the basic posture.Pull the belly, slightly Pull the bottom ribs to the pelvic bones.The feeling must be such as if you're trying to "bury" the lower abdomen between the pelvic bones, draw him.This movement is working on the lower beam of the rectus abdominis muscle more precisely than twisting.And work the whole body and jumps to help burn more calories, and literally burn belly fat in just a few workouts.
Contra range of fitness exercises "burning belly fat»
- gynecological inflammation in the acute stage,
- general fatigue,
- ankle injury and knees,
- BMI over 35.
to remove belly fat, do right:
- Run a small kardiorazminku - 10 minute rotations of the hoop on the waist or light jumping rope suit.I do not like?Just come and dance to your favorite music to a "slightly sweated."Basically, it's the same can be attributed to exercise to lose weight stomach.
- perform the exercises one after the other, a little rest at the end of the circle and the circle repeat 3-4 times.
- Then you can perform an easy stretch, or do a little cardio, for example, to twist a hoop on the waist for 10-15 minutes.
These exercises - full power complex that will quickly remove belly fat at home.Obey them 3-4 times a week, alternating training days with days of rest.
8 exercises to remove fat in the abdomen
Exercise 1. Squat on one leg
Stand up straight, feet on the width of the pelvic bones.Pull in stomach and muscle strength of the lower press tighten the left knee to the waist.
Perform 15 squats on the right foot, then stop, change legs and do the repeat with the right foot.
It is important to pull the knee to the waist force the press to do a bit of Twist at the waist and hips Bring a little forward.
Exercise 2. Pendulum
Stand up straight, hands on the waist or upper thighs.Pull the belly and slightly Pull the bottom ribs to the pelvic bones.In this state, the "easy curl" transfer the weight to the right leg and stretch your left side.Jump change legs, so that they move in a plane parallel to the wall.
continue driving for 2 minutes.It would seem simple.But inexperienced person 2 minute ride and do this exercise for weight loss is not easy to stomach.
Exercise 3. Curl squat
It is important to involve the stomach and not weaken it through exercise.Take basic stance - feet on the width of the pelvic bones, a stomach, back straight.Get down into a squat until thighs parallel with the floor, are now inclining the casing parallel to the floor and pull your right hand to the left foot, twisting and straining the press.Pull the belly even more, straightening.
Perform 15 movements on each side.
Exercise 4. Hand to foot
Stand up straight, catch balance, tear off the right leg off the floor, take it back.Pull up his left hand, and, pull right knee to the elbow of his left hand.Straighten.
executed as quickly as possible, to 60 repetitions on each side.It is important to catch the benchmark in this sometimes difficult and the whole of this exercise for weight loss abdomen.
Exercise 5. The jump
Stand up straight, the principle of operation - as in the first exercise.Please curl the lower ribs to the pelvis, and then transfer the weight from one leg to the other, performing the jump, do not forget that pull the knee to the stomach necessary to force the abdominal muscles.
worked for 2 minutes, the pace should be comfortable, so that it was possible to complete the approach without rest.
Exercise 6. Mill on one leg
Bring your body weight on the right leg, bend left, and the power of the press bring the knee to the stomach.Performed easily tilt forward, stretch your right hand up, left and down.Pull belly.Within 30 seconds my hands, twisting in the housing - output left arm up as far as possible by staying on one leg.The goal - not to fall from an unstable posture."Mill" can be slow.
Repeat with the other leg.Again, we recall the orientation in space.Although this part of the complex can be classified as "simple exercises to lose weight stomach."
Exercise 7. Squat jump
of straight racks sank into a squat, jump out up so that his feet did not change the width of the rack.
met, how can you, at least 10 times.
8. Exercise to stand on one leg
Stand up straight, transfer the weight to the right leg, gather in the stomach.Draw a straight body forward so that the fingers were in line with mid-calf.
Repeat 15 times slowly, change legs.
exercise regularly, and do not forget that the flat belly "loves" diet full of fiber, protein and unsaturated fats, such as to lose fat from the belly, fit the Mediterranean diet.
To simplify the perception of information, we recommend to watch the video exercises for slimming the abdomen.
Related: Diet for stomach, the menu from the American nutritionist Cynthia Sass
Fitness trainer Elena Selivanov for http://www.AzbukaDiet.ru/.
How to remove fat from the sides and belly, including postpartum
Women who are interested in how to remove belly fat after giving birth, you should know what to do physical exercises, they are allowed only after 1-2 months after delivery.After Caesarean section, doctors recommend to wait at least 2 months.Therefore, much attention should be paid to proper nutrition.Drink more water, at least 1.5 liters per day.
not forget to do an enema, because the main problem for women seeking to remove the stomach, this purgation.Enema to help rid the body of toxins.However, remember that doctors do not advise to do them more than 1-2 times per month, as an enema wash away microflora to the intestinal mucosa.
If desired, an enema can be replaced by a course of activated carbon.However, abuse and coal is also not recommended.
Perfectly cleanses the bowel of oatmeal, boiled in water (sugar can be replaced with honey or dried fruit).Oatmeal is recommended to eat in the evening from 19.00 to 20.00 h., Before bedtime to relax the gut and released.
recommended regularly to massage the abdomen, especially if you are concerned about flatulence.Do you need to massage the palm, making a circular motion, gently pressing on the abdomen.Another option - a tingling (small areas of the skin need to delay the fingers and scrolling, let go).To increase the efficiency can also use a cream or oil.
perform daily exercises aimed at removing fat from the sides and belly.If there are no contraindications, the most useful for you to be exercises with hoop (hulahupom) and pumping media.
Learn how to download the press correctly, you should feel the tension of the abdominal muscles.To start doing 30 repetitions for greater efficiency shaking news in the morning and evening.Gradually increase the number of repetitions without increasing the number of approaches.
If you are planning a visit to the gym, look for shaping.This is a complex exercise that quite effectively eliminates the folds of fat on the sides and belly and tightens sagging skin.
basic rules for practicing at home:
- If you want to remove the stomach and hips, do exercises regularly.
- Keep breathing during exercise.
- Effective exercises for the stomach: "cat", "scissors", "belly movement" (deep breath with a corresponding retraction of the abdomen).
How to remove fat in the lower abdomen
The first thing to understand reasons for the lower abdomen have formed fat.They can be of two types:
- physiological characteristics of the female body
- effects of stress starvation
In the first case the fat comes as a natural consequence of female physiology, its purpose - to protect the baby from possible damage.This fat can be easily removed by physical exercises.
from the effects of fasting to get rid of stress is much more complicated.In this case, the body starts the process zhiroobrazovaniya to preserve the "rainy day" reserve nutrients.If this happens, the training should be supplemented immediately revert to a fractional power.Eat very small portions, but 8-10 times a day.Do not let the appearance of hunger, the body will react to it increasing layer of fat on the abdomen.In the most severe cases may need help dietitian.
effective exercise to burn fat in the abdomen
Pulling legs bent forehead, lying on his back
bent legs to keep the weight at a 90 degree angle to the floor.Put your hands, or complicating the problem, straighten the front of the chest.Then tighten the feet to the head, as far as work.Taz must break away from the floor.Breathe correctly: Tighten the legs as you exhale release on inspiration.
Mahi raised legs, lying on his back
Lie on your back, hands on the floor at your sides or crossed on his chest.Lift straight legs off the floor.Keeping his torso off the floor, do Mahi straight legs toward the head.By the end of leg exercises must be suspended without sinking to the floor.Raising the legs is on the exhale, lower inspiratory.
slopes legs bent sideways
Lying on his back, hands on both sides of the body, raise your legs slightly bent at the position of 90 degrees to the body (as in exercise 1).Slowly work out the legs tilts the sides alternately.Try not to take your lower back off the floor until the end of the exercise.
Alphabet Lie on the floor, hands on the floor along the hull.Lift straight legs as in Exercise 2. Keeping his torso off the floor, draw straight legs in the air alphabet.
All exercises are performed with a gradually increasing load.Do not overdo it, add the number of running strides and tilts depending on their state of health, because your task - to train the press, not to disrupt it.But try to increase the load, though it was gradual, but steady.