How to quickly remove the stomach and hips in the household?

Get rid of the big belly they want, and men and women

Have you noticed on your hips and waist the extra folds and cannot button up a favorite pair of jeans? It is time to bring into shape: clean the stomach and to fight with excess fat. How to quickly remove belly fat and in a short time he became the owner of the seductive characters (or press with 6 dice, if you are a man)? In this article are gathered the most effective exercise for the press and tips on nutrition, because without a proper diet for a flat belly you can forget.

Get rid of the big belly they want, and men and women

7 simple tips for a beautiful waist

Avoid stress

In stressful situations in the body increases levels of cortisol – a hormone that is at a permanent high performance contributes to the accumulation of fat on the abdomen. Use proven means for soothing: extract of valerian, motherwort, teach loved ones to do relaxing massage.

Positive emotions help in the correction of the figure

Limit your drinking of alcoholic beverages

Limit your drinking of alcoholic beverages

Alcohol also increases the amount of cortisol and contribute to the emergence of fat deposits in the waist area. In addition, when the intake of alcohol becomes difficult to control the hunger.

If you want to remove the stomach, it is worth it to give up alcohol

This is particularly dangerous, a beer, in which are contained phytoestrogens, also contributes to the deposition of fat. You watched the so-called "beer bellies"? If you have decided to fight for a thin waist, the beer's better to completely exclude from the diet. The same applies for "club" cocktails like pina-colada or a mojito – it is very much sugar. If alcohol cannot be avoided, drink a white dry wine.

Exclude from the diet of high-calorie foods

Unfortunately, differently from the excess ballast do not get rid of. If you want to remove excess fat from the hips and abdomen, it is worth it to sit on a diet for a few weeks .

Remember: you want to lose weight, you must consume more calories than you consume. How to get rid of 1 kg, it is necessary to create in the body deficit of 7000 calories. Maybe simpler will be easier to give up a hearty dinner, than to run around in the park, three hours.

Less starch, more fiber

The diet should include as many green and red vegetables, but beware, that in them there was starch. Fiber contained in vegetables helps to reduce weight. Its fiber will fill the stomach, and the person worried about the feeling of hunger. Also to diversify the diet of wild or brown rice, meat, poultry and fish.

For weight loss lean on vegetables
For weight loss lean on vegetables

Make a list of stop-products

Check off from the diet of any meat, cooked on the fire – get ready for a few. Forget fast food, chips and crackers, milk shakes, ice cream – instead of them prepare diet snack: slices of carrots or green apples, fresh berries.

If you are troubled by thirst, drink clean water: in the floor-liter bottle of green tea contains about 135 calories, the soda of the same volume contains more than 200 kcal. Itself coca-cola does not lead to obesity, says the popular myth about soda, but for those who want to lose weight, it is better to abandon it.

Not all fruits are equally useful

Avoid fruits with a high content of fructose, which is quickly "saturated fatty acids" the liver to glycogen, and only stronger, inflames appetite: pomegranate, cherries, grapes (seedless), banana, watermelon, pear, dried fruit: raisins, dried apricots, figs, mango.

Drink a lot of water

During the day consume at least 2 liters of water. The water "speeds up" the metabolism, removes waste substances and toxins. And when poor metabolism get rid of fat, it is practically impossible. If you get sick working excretory system – taking diuretics fees. How to remove belly fat, water exchange should be very active.

Unfortunately, all of these actions will be useless without exercise. If you want to quickly remove belly and lead to the firming of the muscles, it is necessary every day to do two simple exercises: twist the hoop and turn the press.

Exercise goals

Start practicing with a wrap – so you prepare your abdominal muscles at the exercises on the press.

Daily 10-minute complex goals will improve blood circulation and metabolism, normalizes the flow of lymph in the problem areas (and it's basic in the fight with the party and the cellulite). In 10 minutes the torsional wrap burns roughly 100 calories. With the duration of the exercise "hoop", it is possible to increase up to 30 minutes.

It is desirable to hula hoop for weight loss has been equipped with massage balls. Of these, the first training can be painful, so for a start better to wrap the waist with a cloth belt, otherwise you risk to make bruises. For beginners it is better to pay attention to the light hoops, weighing up to 1.5 units

If you just twist the hoop will seem too boring, we offer you a video with a dynamic complex of exercises aimed at enhancing the overall tone.

After a warm-up goals go to the drill press.

Exercises on press. The main

Important! If you swing the press without following a strict diet, then you will achieve the opposite effect: the abs will increase and visually will only increase the abdomen.

When torquenti not too high to lift the hull, enough to climb at 45 degrees from the floor. Press the chin to the neck is worth it, as and neck strain: lifting should be done at the expense of the muscles of the press.

Attention to breathing: lifting hull must be done on the EXHALE.

It is important to perform exercise at least until the so-called feeling of "burning": it is from now on the press will begin to pumped. Every this approach – the weight of gold.

After the exercises at the press again for 10 minutes roll the hoop for fixing the result.

How to remove belly fat at home?

There are specially developed complexes of exercises for a flat stomach, which is easily performed in the home and in doing so achieve excellent results. The choice of exercises that tests all the abdominal muscle groups.

Exercise 1

The choice of exercises

Starting position – lying on his back, hands behind his head. Lifting the torso and at the same time pull your knees to your chest and heel to the buttocks. How is it possible to pull up the belly. Straighten one leg (it remains on the weight), and the knee of the other leg to pull to the opposite elbow. Then the other knee on the other elbow. These approaches do 20.

Exercise 2

Starting position – on his side, legs slightly bent at the knees. Lying on the left side, the right screw a bit of the fuselage around its own axis. Stretch the hands heels, while the tear off from the floor your knees and shoulder blades. Hold the position for one minute. Then perform the same exercise, lie on the other side. Make 20 approaches.

Exercise 3

Starting position – on your back, legs bent, lying flat upon the floor, shoulders pressed to the floor, his hands – along the body. To the maximum exhale lift your pelvis up and pull your belly. Hold the pose for 30-40 seconds. Then smoothly lower your pelvis to the floor. Repeat the exercise 20 times.

Exercise 4

Starting position – on your back

Starting position – on his back, his knees tightened to your chest, hands to dissolve in hand, palms pressed to the floor. A bit lift the buttocks and thighs transfer to the right side, keep your knees together, without fall on the floor. After returning to the starting position, do the same on the opposite side. Make 20 approaches.

Exercise 5

Starting position – on your back, legs bent at the knees.Knees to one side, and the hands – in another. So, you have spun the bushing in opposite directions. Then repeat the exercise, throwing knees to the other side, and the hands – in the opposite. Do 20 exercises.

Exercise is recommended to all who want to reduce weight without harm to health, including young moms.

How to remove the lower part of the abdomen?

One of the most problematic areas for many women is considered to be the underbelly. What exercises will help to restore the elasticity of the lower part of the abdomen?

Traditional exercises on the bottom of the press: the lifting to the vertical legs of the position – lying on your back; lifting the pelvis up while lifting your legs up when this coccyx is separated from the floor.

The most common mistake: when lifting to help you feet, which leads to the load on the hip joints and the muscles of the legs, not the press.

Your goal is not just to raise the legs and to the study and pull the lower abdominal muscles, i.e., a big job falls on the muscles of the pelvis. When you are performing the exercises, focus on this, feeling a burning sensation in the lower abdomen – this is the result of muscle work.

In compliance with the recommendations after 1.5 months after being strengthened by the abdominal muscles will be good to keep the abdominal wall. In addition to a flat stomach, you will get and elegant waist – for that meet the the same muscle groups.

Expander for printing

Expander for printing

If you want to achieve the result as quickly as possible, it is possible to include in the program exercises, exercises with the chest expander. Their advantage lies in the simultaneous inclusion of to work several muscle groups.

So, the great popularity of elastic simulator for the press, which allows you to belly, flexible and fit, and at the same time to strengthen the muscles of the back, legs and buttocks, releasing the spine unhealthy load.

Exercise 1

Lie on the floor and secure your feet. Hands, grasp the handle and pull it to his chest. Raise legs at a 90 degree angle, pull the bracket on yourself. Do not immerse the feet on the floor until the end, leave for 5-6 cm into the floor. Exercise is good for the upper press.

Exercise 2

Sit on the floor and straighten your legs. Holding the handle, slowly deviate back until your head reaches the floor, then return to the starting position. Exercise is a good pump bottom press.

Exercise 3

On the exhale, simultaneously lift your upper body and bend your legs at the knees

On the exhale, simultaneously lift your upper body and bend at the knees legs, brings to them completely.

But it is worth it after this forget about exercises, proper nutrition. Because a flat belly – it is a lifestyle. Only regular exercise and the right diets will help you maintain the result.