Fat on the stomach and sides of women is not easy to remove. For this, it is necessary to use special narrowly targeted techniques, since fat cells in this area are difficult to influence.
- Causes of fat on the stomach
- How to remove fat from the abdomen and sides at home
- Effective Fat Burning Exercises
- Plank exercise
- Exercise Mill
- Press swing
- How to clean your stomach with a hoop
- Belly dance for a beautiful waist
- Drinking clean water
- Proper nutrition – how to burn fat on the stomach and sides without diets
- What foods burn fat
- Weight loss diet
- Massage to reduce abdomen at home
- Belly and side wraps
Causes of fat on the stomach
Fat on the stomach and sides of women accumulates as a result of malnutrition. Moreover, as a result of uncontrolled and improper consumption of food (sweet, greasy, fried, quick snacks on the run), and as a result of starvation.
An organism that is experiencing stress during hunger gives a signal to accumulate fat, and removing it is not so simple.
- alcohol abuse – when decomposed, alcohol supplies the body with energy (1 g = 7 kcal), and also causes the release of insulin into the blood – all this leads to the accumulation of subcutaneous fat;
- taking hormonal drugs – hormonal treatment contributes to a more active production of hormones responsible for weight gain;
- stresses – stressful situations provoke the release of adrenaline and cortisol, and due to their large amount, metabolism and hormonal levels are destabilized;
- frustrated sleep and rest regimen – experiencing a lack of sleep, the body is in a stressful state, which means it produces more adrenaline and cortisol;
- lack of exercise – consumed calories are not spent, and due to improper posture, the stomach becomes more noticeable;
- pregnancy – the body accumulates fat, storing nutrients for the baby;
- climacteric changes – hormonal imbalance occurs due to a decrease in the production of female sex hormones;
- hereditary predisposition – hereditary diseases are the root cause of the accumulation of body fat, in particular diabetes mellitus refers to them.
If it is possible to remove the cause, it is necessary to do this, then the fat from the abdomen and sides of the woman will partially go away without additional effort, as necessary.
How to remove fat from the abdomen and sides at home
The fight against excess fat on the abdomen should be complex, since removing fat from the abdomen and sides in women using one single technique will be very difficult, almost impossible.
Diet will help burn body fat reserves, but without additional measures, fat on the stomach and sides will be used last.
If you focus only on physical exercises, continuing to eat improperly, muscles will grow and strengthen under a layer of fat, and lost calories will quickly be replenished at the next meal.
Cosmetic procedures, such as home wraps, will be ineffective if the calories are in the same volume.
The most rapid effect gives a combination of all or several approaches:
- proper nutrition or diet;
- physical activity, including exercise, running and swimming;
- drinking plenty of water;
Effective Fat Burning Exercises
Depending on the capabilities and preferences, choose one of the specially designed sets of exercises.
Complex number 1. “Basic”.
- Squats . This exercise tightens the muscles of the anterior abdominal wall, as a result, the abdomen visually becomes flatter. There are separate complexes of squats for weight loss and muscle tightening in problem areas, where the number of squats gradually increases to 200. It is important not to immediately give the maximum load on the muscles, but to increase it gradually. 20 squats in the first classes will be enough.
- Lateral inclinations. There is a load on the oblique muscles. The arms are pulled upward across the width of the shoulders, then the body tilts to the sides, like a pendulum. Greater effect gives weighting dumbbells. Perform 20 times in 4 sets.
- The classic bike. They take a pose while lying on the floor, put their hands under their heads, lift their legs up and perform circular rotations simulating the rotation of bicycle pedals. The pace should be fast. Perform within 5-10 minutes.
- Lateral inclinations. It has the most intense effect on the oblique muscles. Legs should be placed shoulder width apart, and arms extended parallel to the floor, to the sides. Lean to the left, maintaining the horizontal floor position of the left hand, and the right lead behind. Repeat the exercise the other way.
- Twisting upright. The legs are set shoulder width apart, hands are put in the lock, behind the head. Exercise is done 15-20 times, first in one direction, then in the other, bending the corresponding leg in the knee so as to touch the elbow and knee.
Slopes with outstretched arm and dumbbells. Lower the arm in which direction they will bend, the other arm with a dumbbell (up to 4 pounds) is raised up.
It is necessary to bend as low as possible to touch the feet with your fingertips, while your gaze is directed at the arm extended upward. Tilt first 15 times in one direction, then in the other.
Complex number 2. “On the floor”.
- Lateral twisting lying. You need to lie on your right side, bend your left hand at the elbow and put on the back of the head. The right arm is pulled out. Simultaneously with the legs, keeping the knees closed, they raise the body up. Repeat 10 times for each side.
Lateral twists sitting. Starting
position – sitting on the floor, with a slight deviation back. Hands are clenched into a fist and at a fast pace they turn one way or the other, touching the floor next to them. Both oblique and rectus abdominis are trained. Exercise is performed 15-20 times in each direction. Sitting curl exercise
- Diagonal twisting is a particularly effective exercise. It is performed from the initial “lying” position, hands are folded into the lock under the head, legs, resting their feet on the floor, are bent at the knees. Then they rotate with their elbows to the right while raising the torso and the right leg bent at the knee (the left leg moves parallel to the right, but in the elongated state), they touch the elbow with the knee. They are returned to their original state. Do 15-20 sets in each direction.
Twisting from the bar on the fitball . On fitball, you need to lie sideways, hands clasped in a lock, legs on the floor. For convenience, you can rest against the wall with your feet. The body is elongated along a straight line.
Raise the body up (with respect to the body they move laterally). Maintain a static position for 1-2 seconds. Do the exercise as many times as possible, dividing them into 2-3 approaches.
- Side plank. Perform the bar with support on the left or right hand. The corresponding side looks at the floor. The opposite arm is pulled up. In this position, you need to hold out for half a minute.
The plank is a particularly effective exercise for burning fat on the abdomen and sides of women. It can be performed both in combination with other exercises, and separately.
- Hands shoulder-width apart, rest against the floor, the body is elongated diagonally with respect to the floor, legs are brought together. It is necessary to hold out in static for at least 30 seconds.
- The starting position is the same, only the execution is complicated by alternating leg lifts and keeping them in a static position.
- They lie on the floor, resting on elbows spaced shoulder-width apart, then stretch out in one line, transferring body weight to elbows and socks. Fix the position for 30 seconds. Make several swaying movements back and forth.
- They lie on the floor, on their side. The arm bent at the elbow is substituted. Pull the body in a diagonal floor position. Hold position for 30 seconds. Repeat for the other side. Do it several times.
- The situation is the same as in the previous version, but the leg, which appeared on top, is slowly raised and lowered. Due to this, not only the abdominal muscles are trained, but also the hips with buttocks.
- Starting position “lying on your back.” The arms bent at the elbow are put back and extend the body in a diagonal floor position, resting on the elbows and feet. Hold the position for at least 30 seconds.
For proper execution, it is necessary to put the legs wider than the shoulders and keep them in a straightened state. Then they bend forward at an angle of 90 degrees, hands spread apart and make turns with the body, simulating the movement of the blades of the mill.
Try to reach with the straightened hand to the opposite leg. 20-30 repetitions for each side will be enough.
This is a breathing exercise that is effectively performed in order to get a flat stomach. It can be done in different ways. Here are 3 popular ways:
- Get up on all fours (hands and knees). Inhale as deeply as possible, relaxing the abdominal muscles. Then exhale as much as possible, tensing the abdominal muscles. Keep position for 15-30 seconds – do not breathe. Perform several approaches.
- “Elevator”. The exercise is performed in the sitting position. You need to sit on a chair and inhale deeply with your nose, while the stomach expands, the air fills it completely, to the “first floor”. Then they exhale through the mouth, trying to gradually remove the volume of the abdomen from the “first floor” to the last, i.e. down up. Without inhaling again, they exhale as much as possible 5 times in fast amplitude, while the abdominal muscles tighten. The exercise is repeated 5 times.
- Tilt vacuum. The legs are set shoulder width apart, the knees are slightly bent. Inhale the air through the nose, then exhale through the mouth, leaning slightly back. Perform 3-6 times.
There are contraindications to this exercise: it cannot be performed by people with problems of the cardiovascular system, lungs. Temporary contraindications are pregnancy, the period of menstruation and the week before it, the time after eating.
Press exercises are aimed at the formation of embossed abdominal muscles, and not at burning fat. Even intense exercise is not able to bring the desired result.
The muscles will get stronger, the press will take the form of “cubes”, only without additional measures will it remain covered with a layer of fat. Due to muscle growth, the waist volume can even increase.
It is necessary to combine abdominal exercises with diet, but this must also be done correctly.
The processes of fat burning and muscle building cannot
occur in parallel. The days of a fat-burning diet need to be alternated with exercises for the press, or to tone the muscles after the necessary weight has been lost.
How to clean your stomach with a hoop
The most effective for burning fat on the abdomen and sides is a hoop with massage inserts, weighing from 2 -4 pounds.
Rules for doing exercises:
- Deep breathing during exercise. Breathing is combined with tension and muscle relaxation. Inhale – tensing muscles, and exhaling – relax.
- So that the hands do not interfere, they can be joined into a lock on the neck.
- 3-5 minutes the hoop is rotated to the right, then the same amount to the left.
- Movements are made only by the waist, other parts of the body should not move in time.
- Accelerating the speed of rotation, make the hoop move along the body, expanding the area of impact.
- Exercises should be periodic – 3-4 times a week – and long enough – from 30 minutes (at the initial stage, the duration of classes may be less).
Classic pose – legs together, arms bent at the elbow and parallel to the floor.
- The legs are shifted back and forth relative to each other, hands on the back of the head, locked in a lock.
- The legs are shoulder width apart, arms in front of you, extended parallel to the floor.
- Running in the semi-squat.
- The rotation of the hoop while walking.
- Rotation with lunges.
There are contraindications to hula hoop exercises:
- time after eating;
- inflammatory processes in the pelvic area, including gynecological diseases;
- recent surgery in the same area;
- significant pain during exercise.
Belly dance for a beautiful waist
Exercises specific to belly dancing are comparable in performance to cardio loads.
To remove fat from the abdomen and sides of a woman, it is necessary to perform exercises such as:
- The wave . The movement, which is characterized by smooth deviations of the chest and hips back and forth alternately. Visually, it seems that the body performs wave-like movements.
- Eight . It helps not only to strengthen muscles and burn fat in the abdominal area, but also trains the thigh muscles. The hips need to draw a figure 8 in horizontal projection.
- Shaking . Starting position – legs together, knees slightly bent, hips perform quick swings up and down. It is difficult for a beginner to do it correctly. But even a 2-3-minute daily performance of this exercise helps to lose excess fat from the abdomen and sides, to tighten muscles.
- A smile . The legs are set shoulder width apart, the back is held evenly. By straining the abdominal muscles, they try to raise the pubic area up.
It is advisable to perform all exercises in front of the mirror and learn the technique from the video materials.
Drinking clean water
Knowing how to remove fat from the abdomen and sides in women through exercise, you need to drink water in the recommended amount. This solves several problems:
- activates the metabolism;
- normalizes the digestion process;
- helps to reduce the amount of food consumed;
- improves the absorption of nutrients;
- leaches toxins from the body.
On average, you need to consume about 0,5 gallon of water per day. But you can calculate the required volume more accurately. Experts advise equating 0,3 gallon of water to 66 pounds of their weight, i.e. the amount of water drunk should increase in direct proportion to weight.
Another approach to calculation allows you to determine the amount of water depending on the calorie content of the food eaten: how many calories consumed, so much water in fluid ounce must be drunk plus half a gallon of water from above.
It is important to know not only how much water you need to drink, but also what water to drink, what temperature, from what and when exactly:
- Water should be purified, but not distilled – such water does not give the effect of losing weight. It should be cleaned of harmful impurities, but not devoid of useful minerals. At the same time, healing mineral water is not suitable for weight loss, you need to choose a dining room without gas. The best choice is water for baby food. For water purification, you can use home-made high-quality filters (replaceable cartridges must be changed on time). Boiled water for weight loss is also not suitable.
- Storage of water in plastic bottles is not allowed, since the plastic contains Bisphenol A compound, which, when heated, passes into water. It is better to get water in a glass bowl.
- Water should not have a smell or taste.
- The water temperature should be optimal – room or warm, i.e. about 23-40 degrees. Hot water helps slow down digestion, and ice water speeds up the appearance of hunger.
- It is optimal to drink a glass of water at room temperature after waking up, on an empty stomach, and then perform morning hygiene procedures before breakfast. As a result, the digestion process starts, the body is cleansed of toxins, a feeling of fullness of the stomach appears, which prevents eating too much at breakfast.
- Drinking water is recommended for half an hour before each meal in moderation.
- Food in the process of eating water is not washed down. Avoid taking fluid and within an hour after eating.
- You need to drink water in small sips. To control the volume of the drink was easier, you can use the tube.
- Before and during training, you need to drink cool water to remove toxins from the body resulting from exercise. An hour before training, drink a glass of water.
- With long workouts (more than an hour), you need to drink cocktails containing electrolytes and glucose.
Recipe for a fat-burning drink: 1 tablespoon. warm water and 0.5 teaspoons lemon juice. Fluids need to be mixed. Drink a drink daily on an empty stomach in the morning.
Proper nutrition – how to burn fat on the stomach and sides without diets
Losing weight in the abdomen and sides with a diet is a possible, but not necessary measure.
- adhere to the proper diet: eat a hearty breakfast, moderate lunch, and dine with a light bite;
- eat on time, with the same frequency throughout the day;
- plan at least 5 meals a day;
- eat small meals;
- limit the intake of fast carbohydrates: chocolate, pastries, sweets; salt and sugar, spicy and oily, soda;
- increase the amount of fresh and stewed fruits and vegetables, low-fat meat and fish products, dairy products, cereals, hot soups, green tea in the diet;
- control the amount of fat entering the body, but do not exclude its use completely. The rate of fat intake, even for losing weight, is 20-40 g.
The main thing is to shift the focus on the consumption of vegetable fats and fats contained in dairy products that have not undergone heat treatment. Fats contained in fried, smoked, sweets should be excluded.
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What foods burn fat
Nutritionists have identified a list of products that contribute to the burning of fat on the abdomen and sides of women. These include products such as:
- bran containing fiber, vitamins and other beneficial substances;
- white cabbage and kelp are also rich in fiber and nutrients;
- cucumbers and zucchini – regulate the water-salt balance;
- grapefruit and other citrus fruits – burn fats due to acid content;
- pineapple – improves digestion;
- fermented milk products – rich in useful substances, improve intestinal motility;
- ginger – enhances the secretion of the stomach;
- green tea – natural caffeine burns not only subcutaneous fat, but also internal. You can drink several cups of tea per day in the absence of negative reactions of the body;
- legumes – a large amount of energy is consumed during digestion;
- red wine – breaks down fat, if consumed 3,38 fluid ounce per day;
- horseradish – the enzymes contained in it break down fat cells;
- cinnamon – also has fat-burning properties.
Weight loss diet
If you decide to lose weight with a diet, you must choose one to consume less calories than consumed during the day, but do not feel hungry.
One day diet menu example:
- Breakfast: eggs – 2-3 pcs., 1 loaf with a thin layer of low-fat cheese, covered with a leaf of lettuce and a circle of tomato on top, unsweetened green tea.
- Second breakfast: fruit (with the exception of banana, grapes) + 5-6 small nuts.
- Lunch: chicken breast without skin or beef without fat – 200 g plus boiled buckwheat without salt or legumes with stewed vegetables – 100 g.
- Snack – a vegetable salad seasoned with yogurt.
- Dinner: steamed fish with a side dish of fresh or stewed vegetables, fruit.
- Breakfast at choice: corn porridge with grated hard cheese – 150 g; oatmeal with milk or fruit (can be boiled in milk and water) – 150 g; 2 egg omelet.
- Second breakfast: 1 tablespoon. kefir.
- Lunch to choose from: steamed pollock – 200 g, cucumber-cabbage salad – 100-150 g; skinless chicken breast – 200 g with a light salad without mayonnaise – 100-150 g
- Snack: 1 citrus, banana or apple to choose from.
- Dinner to choose from: squid salad with yogurt – 150-200 g; boiled fish, meat or chicken – 150 g with vegetables in raw or stewed form -70-100 g.
If the body requires a stricter diet, mono-diets, such as buckwheat and kefir, are effective, however, they imply serious restrictions, including health, not everyone can withstand this diet.
It is much more useful to stick to a more sparing diet than to “break loose” without completing a tough one.
Buckwheat is steamed with boiling water, wrapped and left overnight, salt and sugar cannot be added. For the day you need to eat 100 g of cereal. You can drink unlimited water and kefir.
Adhere to this menu 3, 5, 7, or 14 days. Longer not recommended.
Kefir diet is different. You can drink 0,4 gallon of kefir daily for 3 days without consuming any other foods.
It is possible in the same 3 days to adhere to a more sparing regime: replace the second breakfast and afternoon tea with 1 tablespoon. kefir, eat omelet for breakfast, chicken soup for lunch, and boiled fish for dinner – all no more than 200 g and drink with a glass of kefir.
The way out of a rigid diet should be gradual. In any case, it is impossible to return to unlimited consumption of carbohydrate, fatty and spicy foods – all efforts will be in vain.
Massage to reduce abdomen at home
Massage helps accelerate the movement of blood and lymph, therefore, toxins are effectively eliminated, and fat is broken down.
Using this technique, it’s enough to work 15-20 minutes a day.
Massage is performed on an empty stomach. Suitable time is in the morning after sleep or an hour before meals.
- They take the initial lying position, the legs are bent, resting on the feet, this will help to relax the abdominal muscles. Massage can be performed while lying in bed or on the floor, on a special rug.
- First, light tweezers begin to knead the stomach in a clockwise direction. Can be done in a circle, varying the diameter.
- After half a minute the pressure intensifies – the skin should turn red. Continue the exercise for another 5 minutes. The goal is to increase the flow of blood.
- Then they go to the shower and continue exposure with the help of the shower. Massage the stomach with a stream of water clockwise – directly in the navel, then go to the sides.
- The temperature of the water can be changed from hot to cold, and vice versa.
- Then usd the area of the abdomen with a bath towel.
- Again, take the starting position lying down, the legs are bent.
- They grab the folds of skin on the abdomen and roll out subcutaneous fat, tolerant pain will appear.
- The stomach is calmed by stroking.
- Then the folds of the skin are capt
ured by the palm of one hand and the phalanges of the fingers of the other hand, make grinding movements.
Such a massage, according to experts, is able to give noticeable results after two weeks of regular performance.
Belly and side wraps
In order for the fat-burning wrap to give maximum results, it is necessary to take a hot shower using scrubs immediately before the procedure – this will open the pores. After applying the composition, the stomach is wrapped with cling film, this zone is insulated.
It is necessary to keep the composition on average half an hour, but the duration depends on the aggressiveness of the composition. After the session, the composition is washed off with warm water, and then a cream is applied. The procedure is performed 1-2 times a week for 1-2 months.
- Honey plus mustard. Honey must be melted, but not on fire, but in a water bath to preserve all the useful elements. Then they take mustard – 2 tablespoons, sugar – 2 tablespoons, a pinch of salt, vinegar – 0.5 teaspoons. and 1 tablespoon vegetable oil – mix, add water, so that the mass acquires the consistency of sour cream and leave to infuse in a dark place for a day. The mixture should warm the problem area well, but not burn. The procedure is performed every 3-4 days. Course – 15 procedures.
- Wrapping with vinegar. It will take 6% apple cider vinegar. It must be diluted with water in a ratio of 1 to 1. Then you need to take a sheet and, after wetting it in vinegar, wrap it with it. Then you should warm up. During the procedure, they drink raspberry tea. This stimulates sweating, which is the purpose of the procedure. Each time, the procedure time is gradually lengthened from half an hour to 2 hours.
- Required ground coffee – 100 g and 1 tablespoon honey. The components are mixed and diluted with water. The mass should be well spread. Apply the composition to the problem area, wrap it with a film and warm it.
- The previous recipe can be improved by adding 0.5 teaspoons. ground red pepper.
- It is necessary to take kelp – 100-200 g and pour 0,3 gallon of warm water. Algae should soak for 20 minutes. Then they should simply be applied to the skin in the form of a compress, covered with a film and wrapped. The exposure time is 1 hour.
Women have the opinion that these funds are very effective in eliminating fat from the abdomen and sides. But body wraps that burn fat are not recommended for women with diseases, kidney and cardiovascular diseases, pregnancy and problems with veins and skin, as this is fraught with complications.
Despite the fact that burning fat on the stomach and sides is a rather difficult task, performing the optimal combination of exercises, massage, body wraps and other additional measures helps to eliminate body fat in a short time.
Video on how to remove fat from the abdomen and sides in women
Useful video about losing fat on the stomach and sides of the house