How to lose weight in the abdomen and flanks: exercise

Fragile balance revenue and expenditure of calories is very easy to break. This, in turn, is reflected immediately on the health and appearance. Fat deposits appear in absolutely the right places, and making a weak and a strong floor to look for ways to deal with such an unpleasant problem. Sometimes these measures are radical. Some very important to lose weight in the hips, and someone is looking for ways to reduce the volume in the sides and belly.

Before you start to deal with centimeters and get rid of the hated kilograms, it is important to consider and find out the cause. This will help to better navigate and find the right strategy. So look at everything in order.

Genetic predisposition

Fat people are often looking for ways to lose weight quickly, remove the stomach and hips. And often their passion for fast weight loss disappears as quickly as it had appeared. And replaced with a "queen" of excuses - a genetic predisposition.

It sounds like an incurable diagnosis. The probability of a genetic predisposition to gain unwanted kilos is, and it can not be ruled out. But more often the role of heredity, to put it mildly, exaggerated. Rather, it is an excuse to cover up laziness. It prevents a person to understand the problem and does not organically grow in all respects, including physical. Believe me, a tendency to be overweight - is not a sentence.

Eat well

Speaking of weight redundancy, have you ever thought about how and what you eat? And if seriously engage in body correction, first of all need to lose weight in the abdomen and flanks.

Harmonous waist can be achieved by adhering to certain diet. Often, however, after its closure "thawed" kilograms move back as soon as possible. Therefore, it is important to always eat right. Be sure to listen to your body and being. They will never let you down. The first sign of problems in digestion is continuous formation of gas in the abdomen. This can lead to chronic constipation. Do not disregard this signal. He will help in time to solve the problem vozniknuvshey.

"Black list"

Remember the cardinal rule: to thin the abdomen and flanks, need continuous monitoring of foods that you eat during the day. Memorize and fill in the "black list" of those that are extremely harmful for "wasp" waist:

buns, bread, pastry;
pasta are no exception;
milk chocolate, candy and other sugar products;
all your favorite fried potatoes;
Figure is also included in the list of prohibited products;
fount of non-printing from the body fats - margarine;
innocuous at first glance, soda and all your favorite soft drinks. Harmful drinking mineral water and gas;
alcohol in any manifestation.

speeds up the metabolism, or how to properly drink

Considering the drinking regime during the whole day from a medical point of view, remember:

Need to drink a lot, preferably a simple clean water. Minimum per diem consumption is not less than a couple liters. It is plain water without gas will speed up metabolism and help get rid of the extra centimeters.
If you set out to, and always looking for ways to quickly lose weight in the abdomen and flanks, pay attention to the natural tea with ginger, mint leaves and lemon wedges. Such tea may contain only one ingredient, such as ginger, either all at once. Long friendship with him is guaranteed. With a pleasant tart taste, it is easy to split the unnecessary fat and supports the immune system.

Diet - it does not mean starvation

Begin to eat healthy, balanced diet makes it possible in a short time to throw a couple of kilograms. Pay particular attention to food intake mode. Eat little and often. To thinner hips and stomach, normalize digestion. There are many products that can help solve this problem. At the head of the list you need to put sour-milk production:

yogurt;
natural yoghurt;
ryazhenka;
curdled.

Feast on can be dried apricots, which is rich in fiber. Apples can also become a kind of delicacy. You may ask, how to lose weight in the abdomen and flanks with these two products, and what are their indispensable benefits? The answer is simple. The body is difficult to cope with the digestion and excretion of protein foods. Fiber contained in dried apricots and apples, speeds up digestion and helps the squirrel quickly learned. The high protein content in the products, can provide the body with carbohydrates trudnousvoyaemymi. The body does not get enough energy, it begins to use accumulated resources - fat.

Less stress, plus a good mood

The golden rule slender body - no stress! He is the cause of elevated cortisol. It is a hormone that affects the accumulation of fat in the abdomen and waist. Most of all this is subject to the stronger sex. Therefore, deciding to say goodbye to the extra inches and forming a strategy on how to lose weight in the abdomen and flanks, man is especially important to remember calm.

Ways to relax great variety:

The most affordable - sleep. I need to sleep at least 8 hours a day.
I can not sit back and relax - drink soothing herbal tincture pharmacy.
Some massages will set up the nervous system in the desired fashion.
You can try to sign up for anger management course or do it yourself.

movement - life

Perhaps the phrase should be fundamental in the fight against kilograms. When the problem with the right diet and the nervous system is solved, it remains to find the "accelerator" of how to lose weight. Remove the belly and sides will exercise!

can be engaged in both at home and in the gym. With the use of special tools and without it. The sporting goods in stock a large arsenal hoops feetball, benches for the press and other devices with which to perform exercises to thin stomach, hips and remove. The main thing is to choose the frequency and intensity of your workouts.

Available training

Run - this is one of the best methods to keep on our toes the whole body. Considering this method from a medical point of view, it is easy to understand how to lose weight in the abdomen and flanks while running. It speeds up the metabolism. Fat soluble eyes. After a couple weeks of regular jogging you noted with pleasure the increased tone of muscles. Belly and waist will become smaller. run advantage is its accessibility to the men and women of all ages. But remember that any cardio involves consultation with a doctor to identify contraindications to run.
Spin the hoop. At the initial stage it will be indispensable light metal circle. He fits best. After some time, you can increase the load on the abdomen and waist. Massage hoop - perfect. It is much more efficient burn unwanted fat around the waist. Ideal to train every day, but it is quite suitable and 3 times a week. Start with 5 minutes, every day adding as much. Bring exercise to half an hour.

So, how to lose weight? Exercises for the abdomen and flanks with hoop:

put the feet together;
waist movement smooth and rhythmic, not to rock the strong;
Breathe calmly and evenly;
abdominal muscles need to keep on our toes all the time while exercising.

Strengthen the "cubes"

Now look at how to lose weight in the sides and stomach in a short time, doing abdominal exercises with a hoop.

Warming. Twist hoop at least 10 minutes.
Lie on your back, fold your hands behind your head, firmly rest against the legs.
is low-level lift the body, barely looking up from the floor - so muscles work most effectively.
Repeat several sets of feelings, but not less than 20 liftings for 1 time.
to fix the result. Spin the hoop as much on heating.

Keep the "bar"

In gymnastics there is an exercise that noticeably improves the condition of the muscles of the abdomen and flanks as well. It effectively burns body fat.

Such an exercise is difficult to perform beginners. But all in your hands!

Facing the floor, you must lock onto the elbows and toes.
Try to remain in this position a minute.
Take a break and then return to the starting position. Follow these 3 approach. Complicated embodiment is alternately pulling the breast knees. The heels try not to breed and keep them in line.

If it is difficult - you are on the right path

Any training session (morning, afternoon or evening), start with warm-up. Squats for a flat stomach should be shallow. Arrange the legs wider than shoulder width. Feet never left the ground. Begin parallel squat and knees straighten out his hands. Then put his hands on her waist and continue to exercise. Lean first on his right foot, then the left. Remember, do not squat deep need, it will be enough to sink to the level of the seat of an imaginary chair.
a wonderful exercise for the sides are twisting. Lying on your back, draw your elbows. Breath - the upper part of the body rises. Hold this position as strong enough. Return to the original position.
The lower press will strengthen lifting legs. Lie on the floor. The loin is the most pressed to the floor. Lift up the leg. Make sure that they are straight. Arms along the body. Alternately immerse the feet, heels, try not to touch the floor. Hold for a while one leg. Do the same manipulation in the second leg. Strictly follow the waist, do not release it from the floor.
The total load on the press. Lying on your back, bend your knees. Palms clasped behind his head. Elbows are divorced. Inhale - lift the torso to the knees. Exhale - lower yourself to the starting position. This exercise should be done in several approaches. The number of bends in a single approach should be selected individually. Professionals recommend to start with 10.

The minimum follow for 3 sets for each exercise. Over time, their number can be increased as the frequency of repetitions. As mentioned above, start with a 10 and finish to optimally comfortable for you quantity. All of these exercises are very effective in the fight against excess centimeters on the sides and belly. They are affordable and not difficult. Suitable as the beautiful ladies and men. However, the stronger sex need a big load. This will help to lose weight in the abdomen and flanks, and acquire muscle. Stay slim and beautiful!

Summary of

Now that you know what to do to thinner hips and abdomen. It is understood that the main tool for weight loss is your will and desire. Do not stop, do not recede before difficulties. With every drop of sweat you lose excess weight, body fat is replaced by muscle mass, the body is ripped and lean. In addition, the sport - it's great! Go for it!