The content of the article
- How to remove excess fat on the sides and stomach at home
- Diet and diet
- Home treatments for side reduction
- Remove fat from the sides with exercises
- Complex exercises for women
- Effective Exercises for Men
- Side and belly video training
To bring into shape the abdomen and sides, both women and men require a lot of effort. Excess fat in this area increases body weight, and also has a serious strain on the heart, significantly spoils the appearance of the figure. First you need to take care of proper healthy nutrition, establish a regular training regimen.
How to remove excess fat on the sides and stomach at home
Due to the structural features of the female body, it is much more difficult for the fair sex to get rid of excess fat deposits in the lateral area. To quickly remove the folds and become the owner of a slender waist, you need to be patient, make a lot of effort. First you need to change your diet, enriching it with healthy products..
Fat deposits are a kind of reserve body in case of unforeseen circumstances. To remove the overhanging sides at home, you need to make the body spend reserves now. Replacing fried potatoes with fatty meat with a light vegetable salad with cottage cheese, you will organize a stressful situation for the body, in which he begins to use fat reserves.
To get rid of fat in the side area, you also need to perform special exercises. A set of exercises should be selected with an emphasis on working out the oblique muscles of the press. Beginners are recommended to train two to three times a week for at least half an hour. Regardless of whether you will be engaged at home or going to the gym, you should not be lazy or skip training.
Diet and diet
How to remove excess fat from the sides? First of all, you need to determine the root cause of the problem. As a rule, excess fat on the sides appears from a great love for flour, sweets. To remove the overhanging belly, you should abandon the use of baking, sweets, beer, muffin, as well as sweet carbonated drinks. Eat more vegetables and fruits. Any porridge is allowed before lunch..
Drink plenty of fluids — plain still water or herbal teas. Drinking 1.5-2 liters is recommended per day. Often, excess fat in the abdomen and sides is the result of strong slagging of the body, as well as disruption of the intestines. Regular consumption of pure water will help to eliminate toxins and toxins, that is, to effectively cleanse the body.
To remove protruding sides, experts recommend from time to time to organize a fasting day, in which it is allowed to eat only buckwheat and apples, drink low-fat kefir. Diversify your diet with salads of tomatoes, cucumbers, cabbage. Such a vegetable salad will help restore digestion, as well as remove fat from the abdomen and sides.
Home treatments for side reduction
In addition to proper nutrition and physical activity, there are auxiliary methods of getting rid of excess fat on the sides. Massage is an amazing tool that will help not only get rid of extra centimeters at the waist, but also improve blood circulation, as well as make the skin supple. Perform self-massage sessions every day, paying attention to each problem area for at least five minutes.
Home wraps are another effective way to get your body in shape. Mix two tablespoons of coffee, honey, add a little hot ground pepper. Apply the resulting mixture to the abdomen and sides, wrap yourself with cling film, wrap yourself in a blanket. The duration of the procedure is approximately 40 minutes. After the specified time, take a shower, moisturize the skin with cosmetic oil or cream.
The above cosmetic procedures are recommended to be combined with a contrast shower, which will improve blood circulation and also help to start the process of burning fat. To remove the sides, take a contrast shower every day for 1-5 minutes. You need to start training the body with small temperature changes, gradually increasing contrast.
Remove fat from the sides with exercises
Along with proper nutrition and auxiliary cosmetic procedures, you should regularly perform special physical exercises on the press. An effective exercise in this case will be the torsion of a gymnastic hoop at the waist. To remove fat from the sides, the hoop will have to be twisted for 20-30 minutes in one go. There are also many other exercises, the systematic implementation of which will help to remove fat, as well as form a slim, beautiful waist.
Complex exercises for women
The structural peculiarity of the female body significantly complicates the process of getting rid of excess fat on the sides and abdomen. To remove the protruding folds, you need to work a lot on yourself, do not allow yourself to relax. Experts identify several most effective exercises aimed at reducing the sides, as well as the formation of a beautiful relief of the press.
- Lie on a mat or any comfortable surface. Place your feet on the floor, and put your hands behind your head. Spread your elbows in different directions. Without lifting your back from the surface, raise your head and shoulders, and then lower them back.
- Repeat all the steps described in the previous exercise, with the only difference – keep your feet on weight, forming a right angle. The exercise is aimed at working out the upper press.
- Lie on the mat. Straightened legs slowly raise to a right angle, and then lower them back. It is important not to lower your feet to the floor, but to fix them near the surface.
Effective Exercises for Men
The protruding belly hanging over the trousers is unlikely to please its owner, regardless of whether it is a woman or a man. Having picked up the optimal set of physical exercises, it is possible to remove fat from the sides in a short period of time. In this case, the main thing is not to be lazy and not to hack. Among the effective exercises for the press are:
- torso rises from a prone position with palms wound behind the head and legs bent at the knees;
- slopes with dumbbells;
- lifting legs with hanging on the uneven bars;
- lifting the bar from a standing position with legs wide apart;
- body turns (hanging on the bar, press the legs bent at the knees to the press and rotate the body alternately to the right and left).
Check out other methods to remove belly fat..
Side and belly video training
In the video below, several effective exercises aimed at eliminating fat deposits on the sides, as well as giving a beautiful relief to the press, were clearly demonstrated. To achieve this goal, it is important to systematically engage in a healthy diet. Find out more ways to remove your sides and stomach..
Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.