How to quickly remove belly and flanks at home?

To get rid of a big belly you want, and the men's and women's

Did you see it on your hand and a band of extra creases, and can't button your favorite jeans? It's time to get in shape, if you want to remove the belly fat and fight the excess fat. How to remove belly fat in a short period of time became the owner of the seductive forms of the press, with the 6 dice, unless you're a guy)? This article contains the most effective exercises and nutrition tips, because without an appropriate diet to a flat stomach, you can forget about.

To get rid of a big belly you want, and the men's and women's

7 simple tips for a great band

Avoid the stress of the

In stressful situations, the body and increases the levels of cortisol, a hormone which has a longer high-level, contributes to the accumulation of belly fat. Use the proven tools of pacification: an extract of Valerian, motherwort, of the teaching of a loved one, it is not a relaxing massage.

A positive emotion will help you with a fix

Limit the consumption of alcoholic beverages

Limit the consumption of alcoholic beverages

Alcohol also increases the amount of cortisol and contributes to the appearance of the body fat in the waist area. In addition, in the reception of alcohol, it becomes difficult to control the hunger.

If you want to remove belly fat, you need to refuse from the alcohol

It is particularly dangerous, beer contains phytoestrogens, it also contributes to fat deposition. Have you looked at the so-called "beer belly"? If you want to fight for the top of the belt, the beer is better, it is completely eliminated from the diet. The same is true for the "club" cocktails such as a Pina colada or a Mojito – they have a lot of sugar. If alcohol cannot be avoided, drink a dry white wine.

Excluded from the diet of high-calorie foods

Sorry, but from the will of the ballast is not to get rid of it. If you wish to remove excess fat from the sides and belly, to sitting on a diet a couple of weeks .

Don't forget, if you want to lose weight, you need to burn more calories than you consume. To get rid of 1 kilogram, you should create in the organism a deficit of 7000 calories. It would probably be easier for them to make it to an excellent dinner, such as running in the Park for three hours at a time.

Less starch, more fiber

The diet should include more green and red vegetables, but make sure that it does not contain starch. The fiber contained in vegetables helps to reduce weight. Its fibers fill the stomach, and the person is not hungry. Also, the diversification of the diet of a wild or brown rice, poultry, and fish.

For weight loss, choose more vegetables
For weight loss, choose more vegetables

Make a list of brakes products

Remove it from the diet, all the meat is cooked on a fire, and cook a few. Forget the fast food, chips, and crackers, milkshakes, ice – cream, instead, prepare healthy snacks: slices of carrots and green apples, fresh strawberries.

If you are thirsty, drink plain water: half-liter bottle of green tea contains around 135 calories, of soda of the same volume, which contains more than 200 kcal. Itself, the Coca-Cola company, will not lead to obesity, according to a popular myth about the odd, but for those of you who want to lose weight, it is better to abandon it.

Not all of the fruits, which are equally useful to the

Avoid fruits with a high content of fructose, which is quickly "saturate" the liver of glycogen, and further whets the appetite: pomegranate, cherries, grapes (seedless), banana, watermelon, pear, dried fruit: raisins, dried apricots, figs, mango.

Drink a lot of water

During the day, drink at least 2 litres of water. The water speeds up the metabolism, eliminate the toxins. And poor metabolism get rid of fat is almost impossible. If the dysfunctional excretory system, and the diuretic fees. If you want to remove belly-fat, the water exchange should be very active.

Unfortunately, all of these actions will be useless without training. If you want to quickly remove the belly fat and tone of muscle, you would need to have each and every day to do two simple exercises: the hula-Hoop, and the rock press.

The exercises with the Hoop

Start the training with a Hoop – so in order to make your abdominal muscles, exercises for the abs.

Each and every day for 10 minutes with a Hoop improves blood circulation and metabolism, normalizes lymph circulation in problem areas is essential in the fight against the flanks and cellulite). In 10 minutes the torsional wrap to burn about 100 calories. Over a period of time, and the duration of the exercise, "the Ring" may be increased by up to 30 minutes to complete.

It is recommended that you turn to weight loss, are equipped with a massage ball. Because of them, the first exercise can be painful, so it's best to wrap the waist with a cloth belt, or else you're in danger of bruising. For the beginner it is necessary to pay attention to the light, seats, weight up to 1.5 kg.

If you are a just a twist of the Ring, for you are too boring, we provide you a video with a dynamic set of exercises aimed at overall improvement.

After training with the Hoop, go to the exercises for the abs.

The exercises at the press. The main

Important! If you swing the press to stick to a strict diet, you will achieve the opposite effect: the abdominal muscles will increase, and the visual, it will only increase the stomach.

When torquenti should not be too high to lift the body enough to rise to 45 degrees from the ground. Press the chin to the neck, it would not be like that, the strain of the neck: the rise must be due to the abdominal muscles.

Follow the breath away: the rise of the hull are to be carried out on a puff of air.

It is important to perform exercise at least until the so-called sense of "feel" from this point, the press begins to be pumped. Each and every approach, that it is worth its weight in gold.

After the exercises, the re-press for about 10 minutes, then move the Hoop to secure the result.

How to remove belly fat at home?

There are specifically designed exercises for a flat stomach is that they are easy to perform at home and achieve great results. A selection of exercises that work all the muscle groups of the abdominals.

Exercise 1

A selection of the exercises

Starting position – lie on your back, hands behind the head. Lift your body and at the same time pull your knees to your chest and heel to the buttocks. As much as it is possible to collect in the stomach. Straighten one leg, (left weight), and the knee of the other leg to pull up to the opposite elbow. And then the other knee on the other elbow. Such approaches, which will be the in 20.

Exercise 2

Starting position – on his side, legs slightly bent at the knee. Lie on your left side of the page, on the right, so a little bit of the body around its own axis. Stretch your hands to the soles of the feet, to tear off the floor, your knees and shoulder blades. Hold the pose for a minute. Then do the same exercise lying on the other side. Do 20 approaches.

Exercise 3

Starting position – on your back, legs bent resting on the floor, lower back pressed to the floor, arms along the body. On the exhale of the peak, lift the pelvis up and pull your stomach. Hold the pose for 30-40 seconds at a time. Then, slowly lower the pelvis on the floor. Repeat the exercise 20 times.

Exercise 4

Starting position – on the back side of the

Starting position – on your back, knees drawn up to your chest, arms extended, palms pressed to the floor. A bit lift the buttocks, and the thighs are moving in the right direction, keep your knees together, don't drop it on the floor. To return to the original position, do the same in the opposite direction. Do 20 approaches.

Exercise 5

Starting position – on your back with your legs bent at the knees.The knees one way and arms the other. By doing so, you will twist your body in the opposite direction. Then, repeat the exercise, their to the knees, and on the other side, and the arm in the opposite direction. Do 20 exercises.

However, physical therapy is suggested for everyone who would like to reduce weight without any harm to human health, including young mums.

How do you remove the lower part of the abdomen?

One of the problem areas, many of the women on the lower part of the abdomen. What kind of exercises will help to restore the elasticity of the lower part of the abdomen?

The traditional exercise, at the bottom of the press: rising to the vertical legs of the position – lie on your back, raise up the pelvis with simultaneous lifting of the legs and the tailbone off the floor.

It's a common mistake when picking up to help himself to his feet, causing pressure on the hip joints and leg muscles, not the press.

Your goal is not only to raise the legs and to the work and pull the lower abdominal muscles, ie, a big job falls to the muscles of the pelvis. In the implementation, focus on it, you will feel a burning sensation in your abdomen – this is caused by the muscular work.

Taking into account the recommendations of the 1.5 months of strong abdominal muscles are good to have in the abdominal wall. In addition to a flat stomach, you will gain, and the delicate strap of her response of the same muscle groups.

The head of the press

The head of the press

If you want to achieve the result as quickly as possible, you can participate in the training program, the exercises with an expander. Their advantage lies in the simultaneous inclusion of several group of muscles.

So, this is a very popular elastic a simulator for the press, to make the stomach firm and taut, and at the same time to strengthen the back muscles, the legs and the buttocks, relieving the spine from damaging the load.

Exercise 1

Lie on the floor, and lock your legs. The hands grasp the handle and pull it to his chest. Raise your legs to an angle of 90 degrees, and pull the lever. Keep your feet on the ground, to the end, leave about 5-6 inches on the ground. This exercise is good for the upper abdominals.

Exercise 2

You are sitting on the floor, and straighten your legs. You hold the handle, move slowly back until the head reaches the floor, and then return to the starting position. To drill a well pumps lower abs.

Exercise 3

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

On the exhale, concurrently lift your upper body and bend at the knee, bringing him to handle.

But they don't, then forget about the classes and a proper diet. After all, a flat stomach, it is a way of life. Only regular exercise and a well composed diet will help you to save.