Why doesn't fat disappear from the abdomen and sides?

Exercises for losing weight on the stomach and sides at home

Today I will tell you what exercises you can do at home to lose weight on your stomach and sides.
There are many women who are dissatisfied with their appearance and want to remove fat deposits from the abdomen and sides. And to achieve the ideal result, you will have to give up your eating habits and give preference to a healthy diet. In this case, PP is most effective when combined with physical exercise. With a balanced diet, you can reduce your calorie intake, and exercise will help burn excess calories and tone your muscles.

In addition, reducing your waist size will have a positive effect not only on your appearance and mood, but also on your health.

Lose weight - from the word “bad”

Let's turn to the dictionary: “Thin is universally famous. Considered to be the same root as Lit. skaudus painful, Old Indian ks8udra small, small, lit. skudrus poor, wretched. Thin initially means sick, then becomes weak, small and bad (with a flaw).”

We often don't pay attention to words. We forget the folk wisdom that “you can kill with a word” and that it is “not a sparrow.” We do not understand that the word carries a huge energy load. So, there are interesting works that study the destructive power of swearing and abusive language.

The familiar word “lose weight” also carries its own energy load. A person convinces himself that he will feel “bad,” and it doesn’t matter whether it’s morally or physically. And there are people who can’t lose weight. They worry and suffer about this. But in fact, this is a manifestation of their internal protection - the psyche itself saves them, the body does not want “bad things”.

Do you know such cases: a woman decided to lose weight, chose a method, found an excellent diet, downloaded a special video course. I set myself a goal: to lose 15 kg from January to July. She works on herself, tries, drinks water. Perhaps she even underwent a medical examination and passed the necessary tests (hormones, biochemistry, sugar).

And the minus is only 3-5 kg. Every day a woman goes to the scales with hope, but day after day the scales do not please her, the numbers stay the same, or even increase. The mood is getting worse, and the woman looks at the scales anxiously. After a month of such tossing and turning, she either gives up (and celebrates with tea and cake) or looks for new ways. Few people think that this whole story has, in addition to the physiological, also a psychological side.

A set of exercises for losing weight on the abdomen and sides

With these exercises you can achieve rapid fat burning, and not only on the stomach. And the more effort you put in, the more noticeable the result will be. Don't forget that along with special exercises, you should adhere to proper nutrition.

Crunches

These exercises, combined with PP, will help strengthen your core muscles. And soon you will notice a positive result.

1. Lay down the mat and take a lying position face up. Bend your knees, the entire surface of your feet should be on the floor.
2. Place your hands behind your head
3. Inhale deeply and as you exhale, gently lift your upper body off the floor.
4. As you lower to the floor, take a breath.

Repeat 15 times in 2-3 approaches.

Reverse crunches

1. Take a lying position on the mat, face up. Bend your knees. The entire surface of the feet is on the floor
2. Hands down along the body
3. Raise your legs so your thighs are perpendicular to the floor
4. Raise your lower back so that your knees are at chest level
5. When you place your feet on the floor, inhale
6. Exhale as you lift your back off the floor and bring your knees to your chest.

Repeat 15 times in 2-3 approaches.

Oblique crunches

The exercise is similar to a regular crunch, but you will need to rotate one shoulder towards the other.

1. Take a lying position on the mat, face up, with your hands behind your head.
2. Legs are bent at the knees, feet do not touch the floor
3. Raise your upper body as in a normal crunch, while turning your right shoulder towards your left. The left side of the body is on the floor
4. Repeat the same for the other side. Turn your left shoulder towards your right, with the right side of your body on the floor.

Repeat 10-12 times.

Crunches with legs raised

1. Lie face up on the mat. Stretch your legs up and cross them
2. Perform the movements as with a normal twist
3. Inhale as you lower your torso and cross your legs. When you rise, exhale.

Do 3 sets of 10-15 repetitions.

"Bike"

1. Take a lying position on the mat, face up. Hands are on the right and left side of the head
2. Raise your legs up and bend them at the knees
3. Pull your right knee to your chest, trying to reach your left elbow
4. Straighten your right leg. Pull your left knee towards your chest. Pull your upper body so that your right elbow touches your left knee.

Do 2 sets and 10-15 reps on each side.

Plank with twists

The exercise is aimed at strengthening the abs.

1. On the mat, assume a plank position with your knees and elbows on the floor
2. Look ahead. Spine straight
3. Lift your knees off the floor, place your feet on your toes and hold in this position for half a minute.
4. Alternately move into a side plank position for each side of your body for 30 seconds.

Side plank

1. Lie on the mat on your side
2. Shift your body weight to your right arm and leg. The right hand should be at a right angle
3. Cross your left leg over your right and lift your hips. Legs should be straight. Stay in this position for half a minute. In the future, the time can be increased to 1-2 minutes
4. Repeat the same for the other side

Lunges with reversals

Exercise strengthens the abs.

1. Step your left leg forward and bend it at the knee. You should feel a stretch in the back of your right thigh.
2. Stretch your arms forward parallel to the floor
3. Take a big step forward with your left foot and squat down as if sitting in a chair. The right leg is behind and stands on the toe. Back straight
4. Repeat the same with your right leg.

Repeat 15 times on each leg.

Side bends

1. Stand up straight. Feet together. Raise your hands up and put them together
2. Bend your torso to the left until you feel a stretch in the right side of your body. Hold this position for 15 seconds
3. Return to the starting position
4. Repeat the same for the right side of the body and stay in this position for 15 seconds. In the future, the time can be increased to one minute.

Raising legs on a chair

1. Sit on a chair, shoulders back, back straight
2. Hands are placed at your sides, palms down. Take a deep breath - exhale
3. Raise your legs to your chest and remain in this position for 15 seconds.
4. Lower your legs.

Repeat the exercise 15 times.

Walking

Walking briskly for half an hour a day, 5 times a week, will help get rid of belly fat and speed up your metabolism.

Run

For variety, you can try running several times a week. Running will help you burn more calories.

Exercises for losing weight on the stomach and sides for the lazy

A set of simple exercises that can be performed on any surface, even on a bed or sofa, will help you lose weight at your waist and develop your abs.

Plie

Plie is a ballet term meaning bending one or both legs, squatting on two or one leg. The generally accepted French name for the movement of the legs, which in Russian is denoted by the word “squat”. Along with half-toes and toes, rotation and jump, it is the main element of choreography.

Source Wikipedia

Take the starting position lying on your side. One arm is bent at the elbow under your head, the other rests calmly in front of you. The legs are slightly bent at the knees, the pelvis is tense, the feet are connected.

The feet continue to remain together. Raise one knee up and return to the starting position. The pelvis remains motionless and the neck is not tilted down.

Repeat 15-20 times on each side.

This exercise works the oblique abdominal muscle.

Side stretch

With its help, the abs and transverse waist muscles swing.

We take the starting position: we lean on the elbow of one hand and outstretched legs. The second hand is on the hip. The pelvis is raised.

Trying to keep your back straight, lower your pelvis, returning it to its original position.

Repeat 15 times on both sides.

"Ballerina"

Using the exercise, we strengthen the abs and oblique abdominal muscles.

We take the starting position: we lean on the elbow of one hand and outstretched legs. The second hand is raised up, tense. The pelvis is raised.

Smoothly lower the raised hand and place it under the body. We return to the starting position.

Repeat 12 times on each side.

Rifles

The exercise helps to stretch the spine and affects the abdominal and back muscles.

We sit on the floor, knees bent, hands under the knees. The back is slightly bent. We lean back, roll on our backs and return to the starting position.

Repeat 15 times.

Sports are everything

If you want a toned tummy and a chiseled waist, then you can’t do it without exercise. In this case, you should choose exercises that strengthen the corset muscles and abdominal muscles.

I will advise you simple but effective exercises that will help you burn all the fat on your sides. You can even do them at home. Each exercise takes a minute, but you must give it your best.

• Slightly pull in your stomach and bend your legs 90 degrees. The feet are pressed to the floor, and the hands are located near the ears. Raise the chest up, while pressing the lower back to the floor. Try not to pinch your neck or rise completely. The exercise is performed with a rounded back

• We maintain the same position. Just raise your legs, keeping your shins parallel to the floor. Perform the same crunches as in the first exercise.

• Lying on the floor. Legs are straight, arms are extended along the body. At the same time, we raise our legs to a height of 45 degrees and smoothly lower them down, while our legs should not touch the floor. Do not raise your legs too high or place them on the floor, this reduces the strain on the muscles

The best exercise is a vacuum! You need to do it every day, maybe several times.

We inhale and exhale deeply. We exhale to the maximum, while tensing the abdominal muscles and drawing in the stomach. It’s as if we want our stomach to be glued to our spine. And we hold our breath. A more detailed explanation can be seen in the video below.

As you can see, there is nothing complicated. But if you regularly perform these exercises and do not forget about proper nutrition, then you will be pleasantly surprised at the transformation of your figure.

Self-massage for figure correction

Undoubtedly, massage will be an excellent addition to the above methods of getting rid of sides. It is able to warm up fat deposits and make all metabolic processes as active as possible. But it is not necessary to visit a professional massage therapist. You can perform this procedure yourself at home.

We perform self-massage every other day, its duration is 15-20 minutes. Before starting, it is better to moisturize the skin with special creams or oils. So how is it done?

The technique could be as follows:

1. You can stroke the sides with two palms. Perform light circular movements and then slowly increase the impact
2. Rotate with your fingers from top to bottom
3. We stroke the “ears” from the sides to the stomach
4. We do the rolling: we move the hated fold down from the left side, and with the opposite hand we begin to actively knead it.
5. Then you change sides

Remember, no tenderness. In the fight against fat on the sides, all means are good. We knead each side as actively and strongly as possible, of course, not to the point of pain. But light stroking will not work here.

And in general, if you want to forget about unnecessary deposits, then make friends with a healthy lifestyle. Give up bad habits. If you read carefully, you remember how they affect the figure. Eat only healthy foods and be active. That's the whole secret.

Ways to get rid of belly fat without dieting or going to the gym

If you don’t have the time or energy to go to the gym, you can tighten your stomach with simple exercises, although you won’t be able to radically get rid of fat reserves.

At any moment, as soon as you remember, straighten your shoulders and draw in your stomach. Don't forget that correct posture visually makes your stomach flatter.

Drink the recommended amount of water, approximately 1.5-2 liters of water per day. As soon as the body considers that there is not enough liquid, it will begin to store it, including on the stomach.

Go to the toilet regularly. If you endure the urge to urinate, the walls of your bladder will expand and your belly will appear larger.

After eating, your stomach will not protrude if you chew your food thoroughly. The longer you chew, the less you will eat, because your brain will quickly signal to you that you are full. This means you will gain fewer calories, which will also affect your belly.

Lie on your back, place your feet on the cushion of the sofa, and place a rolled towel under your lower back. In this position, the stomach will become sunken. If you do this for 20 minutes every day, your abdominal muscles will become stronger and your stomach will not protrude.

How to remove sides: adjusting nutrition

To achieve better and faster results, you need to combine all the components of effective training: proper nutrition and an effective protein diet for weight loss, recovery and the training process. Let's take everything in order, and start with the most important factor influencing the effectiveness of training - nutrition. You can find the basics of a weight loss diet in the main article: How to lose excess weight.

Below we have highlighted several important nutritional recommendations that will help you quickly lose fat from your sides:

1. Distribute your daily diet so that you eat 2/3 of your food in the first half of the day. Breakfast should be the most plentiful - you can eat almost anything. For dinner (after 18:00) try not to eat anything at all, unless you can drink milk, yogurt, kefir or a protein shake - read Recipes for homemade protein shakes.
2. Try to avoid sweet and fatty foods and carbonated drinks - they will only maintain your body fat percentage. Eat healthy, natural foods.
3. Drink more water - up to 3 liters per day, and also try to eat fruits and vegetables rich in fiber.

Reasons for the formation of fatty deposits

A small amount of fat around the waist is considered normal because this fat protects the internal organs. But if there is excess fat, you will have to take care to get rid of it. This can be done through exercise and a low-carb diet.

Why does fat form on the stomach and thighs? The reasons may be different:

• As you age, your metabolism slows down, which results in excess weight gain. And women are more predisposed to this than men;
• Genetics contribute to this;
• Inactive lifestyle;
• Regular overeating;
• Chronic diseases;
• Stress;
• Weak abdominal muscles;
• Hormonal changes, especially during menopause.