To date, most women have begun to face such a problem as extra body fat on the sides and other parts of the body. This is due to the fact that in the modern world there is a wide variety of products containing harmful additives that not only disrupt metabolism, but also lead to obesity.

A variety of exercises are presented to your attention that will help tighten your sides and remove fat folds.

Video: Exercises from fat rolls on the sides, abdomen and back

7 exercises for slimming the sides and abdomen without sports equipment

It should be understood that in order to get rid of excess fat from the sides, not only exercises are required, but also. It is necessary to abandon flour products, sweet - containing fast carbohydrates and fats, fatty dairy products, sausages, and foods containing preservatives.

• Sit on the floor and bend your knees under you. In this case, your back should be straight.
• Raise while inhaling left hand up and take it to the right side, linger for a few seconds, while exhaling, return to the starting position. You should feel the sides stretch.
• Repeat this exercise with the other hand.
• Stretch several times alternating arms.

The advantage of this exercise is that when you perform it, you train not only the sides, but also develop the flexibility of the spine and legs.

Exercise 6 - Plank:

• Lower your elbows to the floor. Take a position so that the body is perpendicular to the floor.
• The back is straight, the legs are straight, the head is on the same level with the spine.
• Try to stay in this position for about a minute.
• In the future, the time can be increased
• Do not be embarrassed that the body is shaking, because all muscle groups are involved in this exercise.
• When performing the plank, do not lower the pelvis, stay straight until the end of the time.

Exercise 7 - Side Plank:

• Lie on the floor on your side.
• Rest with one hand on the floor.
• Put your other hand behind your head.
• When inhaling, tear off the pelvis from the floor and lift it to the maximum point and cut yourself a little.
• Lower your pelvis as you exhale.
• Do side plank 20 times, changing sides.

5 exercises from fat folds on the sides - perform with sports equipment

Exercise 1 - Rolling on a gymnastic ball:

• Put gymnastic ball on the floor.
• Stand with your back to the gym ball.
• Place your palms on the floor shoulder-width apart and place your feet on the ball.
• The back, like the legs, should be straight.
• Slightly bend your knees and roll on the ball to the side, then to the other.
• Repeat rolls a few times

Exercise 2 - Incline with dumbbells:

• Take dumbbells weighing 2 kg or more in both hands.
• Starting position - feet shoulder width apart, back straight.
• Start stretching with one hand from the dumbbells to the side down, come back and bend over to the other side. Do the bends a few times.
• Over time, the weight of the dumbbells can be changed.
• This exercise can be performed with one hand: tilting the body to the side, the other hand is retracted behind the head.

Exercise 3 - Turning the body with a stick or bar:

• Pick up a wooden stick or fingerboard. If you are doing the exercise at home, and you do not have such sports equipment, then you can use a mop.
• Sit on a stool or bench. Keep your back straight.
• Get the stick behind your back.
• Start turning your body in one direction to the maximum point, then in the other.
• Repeat this exercise several times.

Exercise 4 - Twisting the hoop

• The heavier this device, the more effectively the sides are removed.
• For this exercise, take a hoop. A good alternative to the hoop is the challah hoop.
• Spin the hoop for 10 minutes. In the future, the time can be increased.
• When twisting a hoop or hula hoop, bruises can appear on the sides - so before performing, wear tight clothes that will be comfortable to twist.

Exercise 5 - Torso Turns on the Disc

• Stand on the disc next to a wall bar or chair to avoid falling.
• Keep your back straight, hold on to a chair or wall bars with your hands.
• Begin to turn the body to the right and left at an average pace. In this case, the legs should go in one direction, and the body in the other.
• When turning, you should feel how they work. lateral muscles belly.

It is not so difficult to remove lateral fats, the main thing is do these (and many more) exercises regularly eat right and lead an active lifestyle.

Slimming sides - and not only - also promote light running, stretching exercises and swimming .

The stomach is a problem zone for all people who are losing weight or dreaming of losing weight. Fortunately, removing belly fat is not at all difficult with the help of a diet and a set of simple exercises, presented below in photo and video format.

Clinical picture

What Doctors Say About Weight Loss

Doctor of Medical Sciences, Professor Ryzhenkova S.A.:

I have been dealing with weight loss issues for many years. Women often come to me with tears in their eyes, who have tried everything, but either there is no result, or the weight is constantly returning. I used to advise them to calm down, go back on a diet and engage in grueling workouts in gym. Today there is a better way out - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg per month in a completely natural way without diets and physical. loads. It's completely natural remedy, which is suitable for everyone, regardless of gender, age or health status. AT this moment The Ministry of Health is holding a campaign "Let's save the people of Russia from obesity" and every resident of the Russian Federation and the CIS can receive 1 package of the drug IS FREE

Learn more>>

You can endlessly do crunches, pump the press, but without losing weight it will not work. Proper nutrition is a huge plus for achieving results.

Warm up

Any physical exercise should begin with a five-minute warm-up. It can be a jump rope, a hoop, running and squats in place, side bends, and so on. The main thing is to properly warm up the muscles and joints, disperse the blood and prepare mentally for the upcoming loads.

Next, we move on to simple exercises for slimming belly at home. For the first few weeks, try not to change the sequence of exercises and do everything strictly according to the instructions. If you can't do the required number of reps, don't be discouraged. After two or three workouts, you will master them.

Photos of exercises

Exercise 1: alternate leg raises.

Our readers write

Topic: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: taliya.ru administrations

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally I was able to get rid of excess weight. I lead an active lifestyle, got married, live and enjoy every moment!

And here is my story

Ever since I was a child, I was a pretty fat girl, I was teased all the time at school, even the teachers called me a pomp... it was especially terrible. When I entered the university, they completely stopped paying attention to me, I turned into a quiet, notorious, fat nerd. I tried everything to lose weight ... And diets and all sorts of green coffee, liquid chestnuts, chocoslim. I don’t even remember now, but how much money I spent on all this useless garbage ...

Everything changed when I accidentally stumbled upon an article on the Internet. You have no idea how much this article has changed my life. No, do not think, there is no top-secret method of losing weight, which is full of the entire Internet. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total for 2 months for 18 kg! There was energy and a desire to live, I signed up for a gym to pump up my ass. And yes, I finally found young man, who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I just remember everything on emotions :)

Girls, for those I tried a bunch of all sorts of diets and weight loss techniques, but I still couldn’t get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!

Go to article>>>

Lie down on the floor with a blanket or rug underneath you. Raise your legs up as shown in the photo. Then drop left leg, without touching the bottom point of the floor and lift it to starting position. Then do the same with the right leg and so on. Continue the abdominal slimming exercise for 45 seconds.

Trained area: lower and upper abdomen.

Exercise 2: lying on the floor.

Take position 1, as shown in the figure above, hands behind your head, bend your knees. Then we start twisting alternately to the right and left side. At the top of the exercise, you need to touch the back of the thigh with your palm. We do 20 times in each direction.

Exercise 3: continue to burn the sides.

The following exercises for slimming the sides are very effective and, despite the apparent difficulties of its implementation, can be easily performed at home.

Take the first pose as in the photo, bend your right arm at the elbow and put it to your right side. This exercise requires extreme concentration and tension of the muscles of the abdomen and sides. After assuming the correct position, begin to move the waist up and down, trying not to weaken the stomach at the bottom point. After 20 repetitions, turn to the other side and do the same.

Exercise 4: twists to the side.

Stories from our readers

I lost 15 kg without diets and training in a month. How nice to feel beautiful and desirable again. Finally, I got rid of the sides and stomach. Wow, I've tried so many things and nothing worked. How many times have I tried to start exercising in the gym, but I had enough for a maximum of a month, and the weight remained the same. Tried different diets, but constantly broke into something tasty and hated herself for it. But everything changed when I read this article. Anyone who has problems with overweight- must read!

Read full article >>>

This is similar to the classic home ab exercise, but made more difficult by the crunches at the top of the rep and the immobility of the core. Great for engaging upper abs and obliques—i.e. those ill-fated sides. The forces required to hold the torso at a 45-degree angle exert additional static load.

Way to perfect figure and appetizing forms quite often makes it difficult to eliminate problem areas. As a rule, these are the sides and lower abdomen, which sometimes nullify numerous efforts. Often this happens because girls do not quite correctly approach the issue of losing weight. To restore harmony in the waist area and make the sides smaller in size, you need to not only stick to a diet, or carry out cosmetic procedures at home. It is also important to regularly perform a special set of exercises, the action of which is aimed at losing weight in the most problematic areas. And we will describe them in this article.

You don't have to exhaust yourself strength training if you want to burn excess fat on the sides and waist. Now there are a lot of effective exercises with which you can tighten problem areas without leaving your home.

The female body is a unique and rather complex mechanism. Throughout their lives, the fair sex is experiencing changes in their body. Monthly changes inside, influencing factors from the outside, not proper nutrition contribute to an increase in the parameters of the figure. By correcting your lifestyle, and adding exercises for losing weight on the abdomen and sides, you can easily cope with the problem that has arisen and eliminate excess weight in the most problematic areas of the body.

Contrary to popular belief that daily performance will provide the girl with a beautiful relief of the sides, you need to remember that local fat burning does not exist - fat will go away not only from the abdomen and sides, but also from other parts of the body evenly. Only an integrated approach special exercises bring you closer to your desired goal. As for the intensive pumping of the press, it only helps to tighten the muscles. Unlike pumping the press, a set of exercises aimed at reducing the size of the abdomen and eliminating wrinkles on the sides allows you to improve your body at home by engaging certain muscle groups. Therefore, they are more effective than abs or debilitating diets.

To put your body in order, you need to try to eat right. To do this, you should limit the use of harmful and high-calorie foods, alcohol, eliminate bad habits. Then home workouts and sports will be more effective.

• distribute the usual regimen of three meals a day for 5-6 meals per day;
• eat in small portions so that when you leave the table, you have a slight feeling of hunger;
• before a meal, drink about half an hour in 1 glass of clean water at room temperature;
• if you feel hungry in the evening, extinguish it with a glass of water or a small amount of low-fat yogurt.

By adhering to these tips and performing regularly effective exercises for losing weight on the abdomen and sides at home, you will notice the first results within the first month.

A set of exercises for beautiful sides and "wasp waist"

Exercises for slimming the abdomen and eliminating wrinkles on the sides, which can be easily performed at home, are quite simple. To get rid of problem areas, you can use one of the training options, consisting of easy and simple tasks. You will find examples of these below.

A set of exercises for a flat tummy

A set of exercises for embossed sides

To make the area of ​​the sides much smaller, eliminate the folds formed in these problem areas and return to the lateral muscles, you can perform the following complex at home. Like the previous one, it is quite simple and includes such exercises for beautiful sides:

related posts:

How to build oblique abdominal muscles
How to remove a sagging belly at home
Highly effective exercises weight loss at home without exercise equipment
Remove belly in the gym for a girl
Bench press in the simulator while sitting. Exercises for pectoral muscles
How to lose weight in frogs for a teenager. Guarantee

The sides and abdomen are a favorite place for the accumulation of fat cells. Losing weight in this area of ​​​​the body is quite difficult, but feasible. You need to choose the right exercises and follow the tips given in this article. By the way, most of these exercises can be performed at home without the use of trainers.

Muscles responsible for the formation of the abdomen and sides

To choose the right exercises, you need to know which muscles are located in this area of ​​\u200b\u200bthe body. The abdomen and sides are formed by the following muscles.

1. External oblique. Goes from the lateral surface of the ribs down and to middle line belly. Flexes the body, participates in turns and tilts.
2. Internal oblique. located under the outer. It runs behind the iliac crest and is fan-shaped along the midline. Carries out bending, turns, inclinations.
3. Transverse. Deep. Passes from inside ribs from back to front and to the midline. Tightens the abdomen, participates in twisting.
4. Straight. Runs from the sternum down both sides of the midline. It is divided by jumpers into segments that can contract on their own. Bends the body forward.

Best Abdominal Exercises

The main exercises that give a toned stomach are: crunches, leg raises and planks.

Twisting

Can be performed at the beginning and at the end of a workout. Do 15-20 reps for 3 sets. Main point The back should be hunched, not straight. You can use weights, dumbbells, a disk from a barbell, and more.

Twisting on an inclined bench (board)

The rectus muscle works. At home, you can use an ironing board for this. The more the board is tilted, the more strength is required to complete the exercise.

Lie upside down on a bench, legs behind the bench, knees bent. Raise the body to the legs, trying to cling to the hips. The back is rounded. You can go down completely to the board or not to the end.

Twisting on the floor

The direct, as well as the external oblique, muscle works. Lie on the floor, raise your legs and put on a bench (chair). Raise the body, trying to touch the knees with the head. Round your back as much as possible. You can go down completely or without touching the floor. Arms crossed, or behind the head (heavier option).

Other options: on the floor with legs extended and knees bent. The mechanism is the same: twist, trying to reach your knees with your forehead.

Roller curls

The rectus muscle works, as well as: the gluteal, external oblique, back muscles. There are several implementation options. You can stand on the floor, lean forward as much as possible and rest against the floor with a roller. Straining your muscles, roll the roller towards the feet, then back.

Another version of the starting position. Get on your knees, rest your roller on the floor. Feet lift up. Move the roller to the knees, contracting the muscles.

Leg raise

When performing exercises, the rectus muscle is in work. Should be repeated according to 10-15 times, do 2-3 sets.

Lying leg raises on the floor

The easiest climb. Lie on your back, grab your hands, bend your legs a little. The more the legs are bent, the easier it is to do and the less the load. You can lift the pelvis and linger for a couple of seconds.

Another option: lie down on an inclined surface (head up).

Sitting leg raise (fold)

Sit down. Raising your legs, try to twist. Chest and legs move forward. Legs slightly bent, do not straighten to the end and do not touch the floor.

The best exercises for the sides

Consider several effective exercises where the oblique muscles are included in the work. Should be done 15-20 times / 2-3 sets.

Side twist

The perfect exercise for the waist. Lie on your side. The hand on which you lay down, stretch along the floor forward, leaning on it. Put the other hand behind the head (put on the back of the head). The leg that is on the floor is slightly bent; the other, on the contrary, straighten. Twist, reaching with your elbow to your knees.

Standing body rotation

Put the stick on your shoulders from behind and hold it with your hands by the ends. Rotate the body left and right. The head is motionless, the pelvis too. Make rotations for 2-3 minutes.

Side bends with dumbbells

Stand up straight, spread your legs wider than your shoulders. Lower your arms along the body. Doing tilts to the side, do not move the pelvis. The dumbbell should be in the hand in which the bends are made. You can raise your hands with one dumbbell up.

Plank exercise: how to do it right

Highly effective exercise. It has an effect on several muscle groups. Promotes fat burning, especially when alternating with dynamic exercises. Lead time: from 10-15 seconds to two minutes .

There are many ways to do a plank. When performing them, the back should be straight, hands strictly under the shoulders. All options include contraindications: you can not do the bar for diseases of the joints of the shoulders, arms, lower back.

Classic technique

Lie down on your stomach. Put your palms under your shoulders, rest your toes on the floor. Straighten your arms, lifting the body off the floor. Rely only on the palms and toes. The body must be completely above the floor. You can straighten your arms not completely and lean on your elbows.

Options: lean with your hands or feet on the fitball, bend your knees and lean on your knees, raise or move one leg to the side, stretch your arm forward or to the side, simultaneously stretch your arm and raise your leg and others. You can do the reverse plank: support on the palms and heels, the torso is raised above the floor, the face is turned up.

You will get results faster if you follow the tips below.

When doing gymnastics for the sides and abdomen, add exercises for the rest of the muscles. This will increase blood flow to other parts of the body and will contribute to the rapid breakdown of fat.

An excellent effect will give the intake of L-carnitine before exercise. This amino acid captures fat that has entered the bloodstream from fat cells during exercise. On its own, it cannot get into the cellular mitochondria for splitting and, having “circled” around the body, returns back to the places of deposition.

L-carnitine does not give him such an opportunity and "accompanies" to the place of decay. Energy is released, which gives strength to perform large numbers of repetitions.

With weight loss of the abdomen and sides need to eat little and often. This will cause a more intense metabolism, and food will no longer be stored "in reserve".

Do not get carried away with daily workouts. It is enough to do exercises 3-4 r / week. Do not immediately take heavy weights. Remember the saying: "Move slowly, you will continue." Be beautiful!

Do you find it difficult to fit into the jeans you wore a few years ago? Do you feel like you are losing confidence due to belly fat? Know that you are not the only woman in the world with this problem. Almost 50-60% of women around the world are dissatisfied with their appearance and are looking for ways and means to reduce waist sizes. If you want to nice abs, dream of a perfectly flat stomach and a narrow waist, perform our exercises for slimming the abdomen and sides at home and get ready to make changes in your lifestyle. This combination will give an impressive effect in the shortest possible time and will stay with you for a long time.

If you are obese, then it will be difficult for you to get rid of belly fat and make it flat. But, if you are determined, then you will have to completely abandon your favorite muffins, hamburgers, pizza and ice cream, instead focus on green leafy vegetables, as well as foods high in fiber. Only in this way you can reduce the volume of your waist.

The best way to purchase slim figure is a combination of proper nutrition and complex exercise. Eating a balanced diet will help reduce calorie intake and create a calorie deficit, while exercising will help you burn calories and tone your muscles. We have prepared a complex that can be performed at home at least every day in order to quickly see the result in the mirror.

A small amount of body fat is normal, as it serves to protect bones and internal organs. But excess should be a matter of serious concern. You can lose weight through exercise and a low-carbohydrate diet. But first, let's look at the reasons:

1. Poor metabolism

With age, the metabolism slows down, and this leads to active weight gain. Women are more prone to this than men. You may have wondered why some of your friends eat fried and sweet things, but in most cases they have slim stomach, and you always accumulate fat in this area. The main reason is that your friends have more high level metabolism compared to yours.

2. Genetics

It has been proven that fat cells in the body depend on your genes, or rather their number. If your grandparents or parents are overweight, then you will have the same problem. There are 2 types of body structure: pear-shaped and apple-shaped. If your body is pear-shaped, then the weight accumulates in the lower part of the body, for example, on the buttocks. If the body is in the shape of an apple, then fat accumulates in the abdomen.

3. Sedentary lifestyle

If you are driving sedentary image life and do not exercise, spending most of the time in front of the TV or computer, then you will inevitably gain excess over the next few years.

4. Overeating

If you eat more than you should, you will definitely gain weight. If overeating is combined with a sedentary lifestyle, then you will gain weight in no time, and you will easily put on weight.

5. Wrong posture in a sitting position

If you do not follow the correct posture and always slouch when sitting, then be sure to accumulate fat in the abdomen. You should always sit with your back straight.

6. Stress and disease

Stress is one of the main reasons for the accumulation of fat around the waist. Stress increases the level of cortisol in the body, which leads to the appearance of extra centimeters. Diseases such as breast cancer, sleep apnea, arterial hypertension, cardiovascular disease and diabetes in women lead to the accumulation of fat deposits in the abdominal region.

7. Weak muscles

If the abdominal muscles are flabby, then you will easily accumulate excesses in this area.

8. Hormonal changes

When a woman approaches the average age, the amount of fat in the body begins to increase in proportion to body weight. The risk of fat accumulation around the waist increases during menopause. In women, hormones play an important role in regulating body fat levels.

The most effective exercises for losing weight on the abdomen and sides with a photo

it the best complex exercises that will help you make a flat stomach at home, because it consists not only of twisting on the press, but also included intense exercise, contributing to the rapid burning of fat, not only on the stomach. But you need to clearly understand that the effect will be stronger and more noticeable, the more effort you put in and the more comprehensively you approach the issue of fat burning. This means that along with exercising, you will follow proper nutrition and will not go to extremes, for example, resorting to low-calorie diets, which are comparable to hunger strikes.

1. Twisting

There are no more popular moves than crunches. It is not the most effective, but will help you strengthen your core muscles if you combine it with proper diet, and for short term see the results.

• Put your hands behind your head.
• Take a deep breath and tear away upper part bodies from the floor. Exhale as you rise.
• Inhale as you lower back to the starting position. Breathe in as you lower your body to the floor.
• Do 10 reps and then repeat for 2-3 sets.

2. Reverse crunches

• Lie face up on the mat. Bend your knees, while the feet should be on the floor with the entire surface.
• Lower your arms along the body.
• Raise your legs so that your thighs are perpendicular to the floor.
• Raise lower part back so that the knees move towards the chest.
• Inhale as you place your feet on the floor. Exhale as you lift your back off the floor and bring your knees to your chest.
• Do 10 reps in 3 sets.

The movement is very similar to regular crunches, but here you will have to turn one shoulder towards the other.

• Lie down on the mat, put your hands behind your head.
• Bend your knees so that your feet do not touch the floor.
• Raise your upper body as you would in a normal crunch, while turning your right shoulder toward your left. Left side body should be on the floor.
• Repeat the movement for the other side. Turn the left shoulder towards the right, without lifting the right side of the body from the floor.
• Do 10-12 repetitions.

4. Twisting with raised legs

• Lie face up on the mat. Stretch your legs up and cross them.
• Do the same movements as when performing regular twists.
• Inhale as you lower your torso and cross your legs. Exhale as you rise.
• Do 10-15 reps for 3 sets in a row.

It is very similar to side crunches. The only difference is that here you have to lift your right leg as you move your left shoulder to your right and vice versa. Do 10-12 reps for each side for 2 sets in a row.

• Lie down on the floor or rug. Keep your hands on the left and right sides of your head, respectively.
• Raise your legs and bend them at the knees.
• Pull your right knee towards your chest. Raising your right knee, you should try to reach it with your left elbow.
• Extend your right leg and pull your left knee towards your chest. Raise your upper body and make sure your right elbow touches your left knee.
• Do 10-12 reps for both sides for 2 sets in a row.

This movement aims to work on bottom back, hips and abs.

• Get into a plank position on the floor or mat with your knees and elbows on the floor.
• The gaze is directed forward, and the neck and spine are lined up.
• Lift your knees off the floor and place your feet on your toes.
• Hold this position for about 30 seconds. Make sure you breathe normally while exercising.
• Now alternate into a side plank position on each side of your body for 30 seconds.

• Lie on the floor on your side.
• Shift your body weight to your right elbow or arm and right leg. Make sure your right arm is bent at a right angle.
• Place your left foot on your right. Keep your legs straight. Raise your hips.
• Hold this position for about 30 seconds. If you have experience with this movement, then you can hold the position for 1-2 minutes.
• Repeat the exercise for the other side.

If you're just starting out with ab workouts, you should first try lunges with body twists.

• Take a step forward with your left foot and bend it at the knee. You will feel a stretch in the back of your right thigh.
• Raise your arms forward parallel to the floor.
• Do big step forward with your left foot and sit down, as if sitting on an imaginary chair. The right leg should remain behind and be placed on the toe.
• Make sure your back is in a straight position.
• Lunge with the other leg.
• Do 15 reps.

• Stand up straight with your feet together. Raise your arms above your head and put them together.
• Tilt your torso to the left as much as possible so that you feel a stretch on the right side of your body. Hold this position for 15 seconds.
• Return to starting position.
• Repeat the exercise for the right side of the body. Hold the position for 15 seconds.
• Once it becomes easy for you to hold the position for 15 seconds, you can increase this time to 30 seconds or more.

10. Vacuum exercise

Great for helping to strengthen muscles abdominal cavity and focuses mainly on breathing.

• Get on all fours, supporting your body on your knees and elbows.
• Take a deep breath. The press should be relaxed.
• Exhale. In the process of exhalation, tighten and pull in your stomach.
• Hold this position for about 15-30 seconds
• Do 15 repetitions in 2-3 sets per day.

• Sit on a chair, straighten your shoulders, straighten your back.
• Place your hands at your sides with palms down. Take a deep breath.
• Exhale, and then raise your knees so that they are close to your chest.
• Hold this position for 5-10 seconds. Don't round your back or lean forward while your knees are at your chest.
• Lower your feet to the floor. Do 15 repetitions.

12. Walking

Walking is another good exercise for beginners. You must do it if you want to get rid of belly fat, it burns fat deposits throughout the body. Walking briskly for 30 minutes a day at least 5 times a week will allow you to observe gradual changes in your weight. This low intensity exercise will good load your heart and help boost your metabolism.

13. Jogging

After you have mastered brisk walking, you can switch to jogging, which will help you easily burn excess calories in the body. Jogging will help you maintain physical form, stay healthy and fight excess weight.

14. Running

If you want to diversify the daily monotonous performance of the same workouts, you can try running 2-3 days a week. Running will make your heart beat faster, which will help you burn more calories than walking or jogging.

15. Cardio workout

Cardio is one of better ways burn a lot of calories, and also get rid of excess in the waist area. Do them for 30 minutes a day at least 4-5 times a week, and you can also reduce stress levels, increase lung capacity, support heart health and improve sleep.

16. Swimming

Swimming is a very good exercise that allows you to keep the whole body in good shape. Swimming will also improve the effect of cardio training. You must choose the optimal pace of training, which would allow you to burn more calories. On the initial stage it is best to swim at least 1-2 times a week.

Video set of 5 effective exercises for a flat stomach

Next program for more fast weight loss in the abdominal area, it consists of exercises of a complicated level and is not suitable for everyone. But if you are able to master it, then in a short time after the start of training, you will see impressive changes in your body.

Delicious Slimming Foods

If you think you are overweight, then you should immediately cut down on carbs, fatty foods, and start eating fiber-rich foods. Below are the foods that are best for helping you lose weight.

1. Apples: You can consume them 3-4 times a day as a replacement for high carbohydrate foods.

1. Almond: rich in vitamin E and contains a large amount of fiber, which gives a feeling of satiety and reduces the feeling of hunger.

1. Green leafy vegetables: Rich in fiber and very low in calories. They will help prevent water retention in the body.

1. Avocado: High in fiber and monounsaturated fatty acids that help break down fatty acids into energy and water.

1. Cucumber: has a high water content and very few calories.

1. Watermelon: 80% water and very few calories. Watermelon will help you achieve your desired waistline.

1. Beans: helps in improving digestion, and also strengthens muscles, reduces hunger and prevents overeating.

Along with the use of these products, it is very important to perform certain exercises that will help get rid of excess fat on the sides. You must combine exercise and diet to burn fat effectively. It is important to include them in your schedule, then you will always stay in the best shape.

With an integrated approach, combining proper nutrition and training, you will see results in a few weeks. You can do these exercises at home on your own or under the guidance of a professional trainer. If you have the willpower and determination to put in a lot of effort to get rid of belly fat, then you can easily achieve this on your own. Remember that without effort there are no results, and getting rid of extra pounds is no exception. To accelerate weight loss through excess fat, try to avoid fast foods and increase calorie expenditure every day through physical activity and healthy lifestyle life. For example, replace the elevator with a walk on the stairs, instead of a trolleybus or subway, walk down the street.

How to determine the amount of fat?

It was previously thought that subcutaneous and visceral fat is healthy as it can be used when the body needs extra energy. But times have changed. Studies have shown that being overweight leads to cardiovascular disease. Therefore, it is vital to always monitor the level of fat and keep it under control. Here are some ways to measure your waist.

A) Waist to hip ratio

Measure the narrowest part of your waist and then the widest part of your hips. To calculate the waist-to-hip ratio, you need to divide these values. If the result is approximately 8.0 or more, then the risk of cardiovascular disease is very high.

B) Body mass index

Body Mass Index (BMI) is your body weight in kilograms divided by the square of your height in meters. If your BMI is in the range of 25-29.9 then you are in the category overweight. If your BMI is over 30, then you are obese. Don't want to be at risk? Then you need to significantly reduce the amount of fat in the body.

B) Waist circumference

Use a measuring tape to find out the size of the waist at the level of the navel. During the measurement, you should breathe normally. If your waist size exceeds 86 cm, then you are at risk chronic diseases hearts.