The modern standard of human beauty is harmony and the absence of extra pounds. It is possible to remove unwanted fat deposits on the abdomen and sides at home, but this requires both physical exercise and proper nutrition, which will certainly affect beauty and health.
- Is it possible to remove fat only from the abdomen and sides
- Motivation is the way to success.
- Normalization of nutrition
- Water balance
- Right breathing
- Exercise at home
- Lateral twisting of oblique muscles
- Top press
- Weight lifting
- Hoop lessons
- Magic bar
- Ball exercises
- Straight stretch
- Weekly Workout Program
- Massage and body wrap
- Additional procedures for a flat stomach
- When to wait for the results
- Useful video materials on how to clean your stomach and sides at home
Is it possible to remove fat only from the abdomen and sides
Experts say that it is almost impossible to remove fat from only one part of the body, from the abdomen and sides, without affecting the rest at all.
This is achievable only by artificial methods, for example, liposuction. Proper nutrition and regular exercise, one way or another, will change the whole body for the better.
With the help of properly selected exercises, you can focus on the right part of the body, but in general the figure will still become more toned, strong and slim.
Motivation is the way to success.
The key to the success of any business is the right motivation. However, it is not enough just abstract desire. It is necessary to clearly set the final goal, to understand why this is necessary and to think for yourself a system of rewards and punishments.
The goal can be expressed in pounds or the desired size of clothing. The motive underlying the desire to start struggling with excess weight can be, for example, taking care of one’s own health or the desire to renew the wardrobe.
The main condition is that the motive should inspire and be meaningful.
Encourages will help maintain motivation at the right level and not give up halfway, and “fines”, even symbolic ones, will be an incentive to avoid temptations.
For people who value the assessment of others, a public promise on social networks can be an excellent motivation: for example, lose weight for a certain amount of pounds in 3 months, and a regular report on the results achieved.
Normalization of nutrition
One of the key factors in a slim figure is proper nutrition. Obviously, to lose weight, you need to spend more calories than you consume. However, many people think that the main thing is to reduce the amount of sweet and fat in the diet.
Nutritionists warn that the complete exclusion of fats from the diet is undesirable, as this can lead to metabolic disorders
First of all, animal fats must be limited, preferring vegetable and polyunsaturated fatty acids found in fish and nuts.
You also need to review foods containing carbohydrates in your diet. To reduce weight, from the diet you need to exclude quickly digestible carbohydrates: products from wheat flour and sweets.
Coarse flour products with a high fiber content are much more useful. They are not only absorbed more slowly, but also stimulate the digestive system. When compiling a diet, one should not forget about proteins. Most of them are in poultry, fish, dairy products, and eggs.
When composing a menu, you need to give preference to vegetables. Fruits, although they are a source of vitamins and minerals, contain a lot of sugar. Nutritionists recommend grapefruits, oranges, apples and pineapples. You can diversify the menu with berries – raspberries, blackberries, blueberries, cherries.
Food requiring heat treatment is best cooked or baked. For refueling, it is necessary to use not traditional sauces (ketchup, mayonnaise, sour cream), but vegetable oils.
For faster weight loss and normalization of metabolism, nutritionists recommend eating food 5-6 times a day in small portions. In this case, the main part should be in the middle of the day.
The rule “do not eat after 6 pm” is rather arbitrary and depends on the time of going to bed. In any case, dinner should be done at least 4 hours before bedtime. If, shortly before this, a feeling of hunger begins to torment, it is allowed to drink a glass of kefir.
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When describing the right diet, nutritionists pay attention to the importance of clean water for the body.
This is necessary for several reasons:
- Water helps to deceive the feeling of hunger. This is especially useful at the beginning of the process, when portions are reduced, and the body is not used to it yet. Drinking water will partially fill the stomach and create an imitation of satiety.
- A lack of water slows down metabolic processes. So, body fat will also go away more slowly.
- Water is essential for the natural removal of toxins and toxins.
- Without moisture, skin cells lose their elasticity. When losing weight, maintaining skin tone is especially important, since a sharp decrease in weight deprives the skin of a kind of pillow, the role of which was played by the fat layer. Thus, the skin may become flabby.
The average water norm is 1,01 fluid ounce. per 2 pounds. weight. Nutritionists who do not want to lose weight do not recommend combining food and drink, as water dilutes the gastric juice, and food is absorbed worse.
It is believed that you need to drink half an hour before meals and an hour and a half after it. If you want to diversify the taste of water, you can add lemon juice or a little honey to it. Liquid, like food, is best consumed in small portions throughout the day.
Proper breathing nourishes the body with oxygen, improves posture, relieves stress and serves as a kind of gymnastics for the press. The basis is the use of the diaphragm in this process.
Initially, you can track the correct execution by placing your hand on your stomach. When inhaling, the abdominal cavity should protrude forward, and when exhaling, go back. You need to inhale the nose, exhale through the lips.
After mastering the technique, you can perform proper breathing exercises anywhere – even in public transport.
Exercise at home
Since it is unlikely that it will be possible to remove the stomach and sides at home with one diet, those who want to lose weight can not do without physical exercises. Lean by itself does not look healthy, if not combined with tightened muscles and beautiful posture. There are many exercises that do not require special training and a lot of time.
To correct the figure in the waist and abdomen, you need to set two goals: burn fat and strengthen muscles. Therefore, simply pumping the press will not be enough – this exercise stimulates the muscles well, but copes with fat poorly. At the same time, a decrease in body fat without working on muscle tone will lead to the appearance of flabby skin folds.
People with problems with the spine, cardiovascular system, and diabetes should consult a doctor before starting workouts.
Lateral twisting of oblique muscles
Starting position: lying on your back, bend your knees and take them to the side. For the convenience of performing the exercise, the hand on the side where the legs are bent is laid on the floor or on the stomach, and the other hand is placed behind the head. The body will slightly tear off the floor in the direction where the legs are bent.
On exhalation, you need to tear off the head and shoulder blades from the floor and make a movement with the shoulder of the bent arm towards the legs. No need to really try to reach the knee with your elbow, only the upper part of the body should come off.
The free hand should remain in its original position. So that the load goes precisely to the muscles of the press, and not the neck or shoulders, the movement should be quite smooth. On inspiration, the body returns to its original position.
It is advisable to do at least 12 repetitions on each side in one approach. In total for a workout you can do 3-4 approaches. If physical training allows, you can use weighting materials or add a foot leg to the rotation of the body.
Girls are not recommended to give this exercise priority, as developed oblique muscles visually increase the waist.
The upper press is the part of the abdomen above the navel.
Exercises that will give the maximum load on this part of the body:
- Press. Lying on your back, bend your knees. The feet can be placed on the floor or laid on a support at the level of the knees (sofa or bench). Cross your arms over your chest or clasp your neck. On exhalation, the body rises up as high as possible. The back should be slightly bent. If physical preparation does not allow you to tear off your back completely, it is enough to bend your back and tear your head off the floor. It is advisable to make at least 15 repetitions in one approach. A total of 2-3 approaches are recommended;
- Leg raises. Lie on your back, arms extend along the body. On the exhale, gently raise straight legs upward at an angle of 90 °, on inspiration, also smoothly lower it to its original position;
Deflections. Lie on your stomach, stretch your arms forward. On exhalation, tear off simultaneously the torso, arms and legs. Fix the position for about 3 seconds, and then return to its original position. Perform 2-3 approaches, 15 repetitions.
For this exercise, you will need a horizontal bar or a Swedish wall. You need to hook on the support with your hands so that your legs do not touch the floor. On the exhale, raise your legs parallel to the floor, lock for a few seconds, then just as smoothly lower them down. If physical fitness allows, it is recommended to do at least 10 repetitions.
Exercises with a hoop can not only work out the muscles of the press and form a thin waist, but also have a massage effect, especially if you choose a special model with convex elements.
For the projectile to spin and not fall to the floor, a certain skill and coordination will be required. Before starting the exercises, you should do a little warm-up – tilting in different directions and rotating the body.
After the rotational movements that hold the hoop in the desired position are mastered, the exercises can be diversified:
- Rotate the projectile in different directions: first clockwise, then counter.
- If free space allows, during rotation you can move – take several steps forward and backward, left and right.
- Move the hoop during rotation a little lower to the hips and lift back to the waist.
- Change the pace of movement: from fast to as slow as possible, allowing you to hold the projectile.
It is advisable to twist the hoop for at least 2-3 minutes in a row. The total exercise time should be 10-15 minutes.
Plank is a simple and effective way to strengthen your abs. The correct level assumes an absolutely even body, which during the exercise should represent a straight line from the head to the heels. The minimum exercise time is 10 seconds. To control time, it is advisable to keep a watch with a second hand or a stopwatch in front of your eyes.
For beginners, an elbow rack is recommended . To do this, the body is raised above the floor from a prone position, elbows and socks serve as fulcrum. The body should be as even as possible, the pelvis should not rise or sag. The time spent in the bar is recommended to be gradually increased.
After the elbow exercise is easy, it is worth complicating. The bar can be performed on outstretched arms , resting only on the palm of your hand. You can tear off one arm or leg from the floor during the exercise, then the support will not be 4 points, but 3.
People with good physical fitness can get up in the side bar when the body turns sideways and the support goes to two points. Similar to the classic, the side bar can be supported on the elbow or on a straight arm.
Fitball requires additional muscle load to maintain balance, so its use increases the effectiveness of exercises
for the press.
- Exercise 1. Starting position: lying on your back, put your raised legs on the ball so that your feet do not touch the projectile. Then the pelvis should be lifted up and begin to roll the fitball with your feet as close as possible to yourself.
- Exercise 2. Lie on the ball with your back, arms crossed on your chest, legs rest on the floor. Lift the body up, while slightly rolling back to the buttocks so as not to fall from the projectile, but to stay sitting on it.
- Exercise 3. Tilting the legs to the sides. Starting position: lying on your back, raise your legs perpendicular to the floor, holding the ball between them, spread your arms to the sides. Without lifting your shoulders from the floor, tilt your legs alternately to the right and left, without releasing the fitball.
Exercise 4. The ball can be used instead of a roller. To perform the exercise, kneel down, put the shell in front of you and lean on it with your fists. Then you need to start rolling the ball forward, gradually stretching.
The body should be straight, knees should remain on the floor. When the body is fully extended, hands should rest on the fitball, and you cannot lean against it with your chest. The pose needs to be fixed for a few seconds, then return to its original position, rolling the ball back.
There are several types of abdominal stretching exercises:
- Lie on your stomach and rest your palms on the floor at chest level. Straining the buttocks, tear off the upper body from the floor, bending backward.
- Sit on a chair, hands clutch on the back of the head. Then slowly bend alternately in different directions, watching the correct position of the case. The elbows should be in a straight line, they should not be drawn forward, the buttocks and hips should not be torn off the seat. To make it easier to keep them in this position, you can catch your feet on the legs of the chair.
- Stand straight, feet shoulder width apart, arms resting on the back of the thigh. To perform the exercise, you need to slowly bend backward, sliding your hands down the hips and straining the gluteal muscles. The head also needs to be thrown back during the exercise.
These exercises can lead to lower back pain and pinching of the nerves, so people who have problems with the spine must consult a doctor before performing them.
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Weekly Workout Program
If the goal is to remove the stomach and sides, then to achieve it at home, you need to remember about such an important factor as regularity. Fitness instructors advise practicing at least 3 times a week , and also generally increase physical activity: walk more, try to use the elevator less often.
In addition, it is important to change the order of exercises and to alternate intensive training with exercises at a low pace. The total time for one workout should be at least half an hour, until you feel pleasant tiredness.
Also, do not forget about the warm-up to prepare the body for exertion, and the final relaxing hitch.
When composing a training program, you should not try to complete all the exercises at once. It is enough to choose 5-6 of them and perform 2-3 approaches.
For example, such a program would be effective:
- Twisting on a fitball.
- Leg raises.
- “Bicycle” lying on your back.
- Fitball stretching.
Approaches can be done in a row or in a circle. Also, the complex can be diluted with exercises for other muscle groups, so that the figure looks proportionally, and a good abs does not contrast with weak hands.
From time to time, it’s useful to change the exercises in order to use as many muscles as possible, and the training process continued to be interesting.
The days between weight training are recommended for aerobic exercise – running, swimming, cycling, playing sports
Massage and body wrap
At home, massage and body wraps as a means to remove the stomach and sides are not always available. Firstly, making them yourself is quite difficult. Secondly, these procedures have contraindications, therefore, before they are done, consultation with a specialist is required.
Massage for weight loss helps improve blood circulation and metabolism, but it involves a fairly intense effect on problem areas and is often accompanied by quite painful sensations.
At home, you can do yourself a massage using special brushes or rollers. However, it is worthwhile to understand that the effect of such a procedure will be significantly lower than that of a medical massage performed by a professional.
Unlike massage, it is quite possible to carry out a body wrap at home in order to remove fat from the abdomen and sides. To do this, you can use pharmacy products or prepare the composition yourself.
Most often, melted honey, diluted vinegar, cosmetic clay, chocolate, ground coffee, etc. are used for home procedures.
You can prepare a mixture of 2-3 ingredients, for example, add mustard and olive oil to honey, or combine oil and ground kelp. It is allowed to add a few drops of your favorite essential oil to the mixture.
How to wrap:
- Before the procedure, it is advisable to clean the skin with a scrub;
- Then the selected product is applied to the skin and wrapped with cling film. The film cannot be wrapped too tight – this will lead to poor blood circulation, which will only exacerbate the problem;
- It is advisable to wear warm clothing over the film to create a greenhouse effect.
The optimal duration of the procedure is 20-30 minutes, after which you should take a shower and relax. Therefore, at home, wraps are best done in the evening.
Contraindications for wraps are varicose veins, hypertension, heart problems, skin diseases
Contrary to popular belief, overweight people should not get involved in jogging, because this type of activity gives a large load on the joints and there is a high risk of injury. Short runs will not give effect, because in the first minutes the body does not consume fat, but glycogen contained in the liver.
However, a long run without training is fraught with at least muscle pain, or even injury. Therefore, the initial short runs should be taken as preparation for longer loads and not wait for quick results.
In order for the body to stop spending glycogen and switch to strategic fat reserves, the duration of the run should be at least 30 minutes. It will be more efficient to alternate running at different speeds: start with jogging, then switch to fast running, then slow down again up to a step.
In total, such cycles per training should be 5-6. Breathing while running should be through the mouth. It is advisable to run along special paths in the stadium or along flat dirt paths. The asphalt surface is too hard and is not suitable for long workouts.
Additional procedures for a flat stomach
In addition to the above procedures, additional anti-cellulite creams are additional tools that help remove fat from the sides and make the waist thinner and the stomach flatter.
If there are no contraindications for health reasons, a hot bath or bath (sauna) will be a good help in the fight against extra pounds. A similar effect is used in advertised slimming belts. Of course, all these methods alone will not create a miracle, but in combination with physical exercises and proper nutrition, they will speed up the process and help tighten the skin.
When to wait for the results
More often people are interested not only in the ways in which you can remove your stomach and sides at home, but also how to do it as quickly as possible.
How quickly the first results become visible, and when the final goal is achieved, depends on many factors. Among them are age, metabolic characteristics, level of physical fitness, and, of course, the difference between the starting point and the desired result.
Experts warn that losing weight too quickly, although possible, is often unhealthy. In addition, there is a great risk that the result will be short-lived.
In general, the first results should not be expected earlier than in 2-3 weeks
We must be prepared that after some time the weight loss will slow down – experts call this the “plateau effect.” It is important not to despair and not give up during this period.
Body shaping is a long process that requires effort and will. Having set the goal to lose weight, you need to clearly understand that there is no magic pill for this.
Often this requires a change in lifestyle and certain victims. Therefore, it is useful to always keep in mind the final result and not be shy to praise yourself even for small successes.
Useful video materials on how to clean your stomach and sides at home
How to remove the sides and stomach in a short time at home:
A set of exercises that allows you to quickly remove the sides and stomach at home: