Exercises for losing weight on the stomach and sides at home for women and girls: how and in what ways to remove excess fat in a short time

Of course, it is impossible to achieve your dream figure in a matter of days - you need to work on it long and persistently, if nature has not rewarded you with excellent physical data, or you have lost them for some reason. But you can significantly reduce your belly even in a week, at least visually.

Is it possible to lose belly fat in a week?

Is it possible to significantly reduce the fat layer on the anterior abdominal wall in just seven days? Unfortunately no. However, you will definitely succeed in reducing the size of your abdomen, making it more toned and aesthetically pleasing, regardless of gender and age. To do this, we need to remember that the stomach is not only fat, but also muscles and internal organs, primarily the intestines. This means that for urgent weight loss in the abdominal area you need to:

Get rid of waste accumulated in the intestines.
Get rid of excess fluid in body tissues.
Oddly enough, work on your posture.
Tighten the rectus and transverse abdominal muscles.
Lose excess weight as much as possible.

Letter "V"

Among the many exercises for the abdominal muscles, this is an interesting exercise that requires a sense of balance and physical strength.

How to do it?

Sit on the floor, arms at the sides of your body. Raise your feet by extending your legs and moving your torso forward.
The accepted position resembles the letter “V”. To maintain balance, raise your arms and pull them towards your feet.
Then we bend our elbows at an angle of 90º and, without changing our posture, move our arms back and forth.
Try to maintain this pose for forty to sixty seconds.

Cleansing procedures and diet

The large intestine of an adult, as a rule, is clogged with unremoved waste products, and the desire to reduce the volume of the abdomen in a week is an excellent reason to clean it. This can reduce your weight by several kilograms. At home, a fasting day of bran, freshly squeezed juices, kefir, apple, herbal infusions or rice will help you cleanse yourself. In this case, an enema will enhance the effect.

Switch to a lighter diet, mostly plant-based. Fiber-rich vegetables and fruits will help remove all excess from the body. In addition, plant-based foods are quickly digested and do not stay in the body for long, which means you will feel lighter and your stomach will look flatter.

Give up salt at least for a while - this will help prevent fluid from accumulating in the tissues and reduce volume. You can use mild diuretics (herbs, teas, herbal remedies), but only if your kidneys are absolutely healthy.

The above methods will reduce abdominal girth and body weight, as well as improve your appearance and well-being. After all, a clogged intestine means constant poisoning of the body with products of rotting and fermentation. Cleansing and healing the gastrointestinal tract refreshes the skin, improves complexion, hair and nails, improves mood and vitality. Now doing exercises will be much more fun!

Posture correction to reduce belly fat

If you look at people with big bellies, you will definitely notice that they also have problems with posture - a relaxed, voluminous belly “pulls” the back along with it, it bends in the lower back, and the shoulder blades and hunched shoulders go back. It turns out to be a “question mark”. As soon as such a person tries to straighten up, straighten his shoulders, his stomach immediately tightens. The problem is that a person usually does not stay in this position for a long time - he forgets about the need to monitor his posture, gets distracted and takes a normal position.

Three things can help: periodic reminders (at least on the phone), a special bandage to correct your posture, and exercises.

A static exercise developed in Japan gives good results in reducing the abdomen:

Prepare a thick roll (for example, a rolled towel) with a diameter of about 10 cm.
Lie on the floor and place the roller exactly under your lower back (the projection of your navel should be right on it).
Extend your arms straight above your head and place them on the floor, palms down, with your little fingers touching each other.
The legs should also be straight, the heels should be feet apart, and the big toes should be joined.
You need to lie there, trying to relax your whole body as much as possible, for at least five minutes. At first it is not easy to maintain the described position of the palms and feet, but as the spine straightens and the joints become more flexible, this will become easier.

The exercise helps to normalize the relative position of the spine and pelvic bones, as a result of which the intestines also move “into place,” which, due to imbalance of the musculoskeletal system, seems to fall forward. If you perform the exercise correctly and daily, the results will become noticeable in a short time.

Tips on eating right for quick weight loss

Recent research has shown that there is a definite difference between types of calories - the body reacts differently to calories coming from different sources. For example, it has been observed that those on a raw diet (where food is not cooked at temperatures above 40 degrees Celsius to retain all the beneficial enzymes and nutrients) do not consume as many calories as those on a regular diet . In addition, lovers of a raw diet lose weight faster.

Other popular diets include the Atkinson and Paleo diets. Both diets emphasize the consumption of meat, eggs, and non-starchy vegetables. These diets exclude potatoes, sweet potatoes, corn, grains like rice, oatmeal, bread, cereals and pasta made from grains. These diets are still slightly different from each other, but both have a lot of protein. Opinions about fruits vary, but in general the attitude towards them is not very positive, since they contain a lot of sugar. This is especially emphasized in the Atkinson diet. People often forget that starchy vegetables and some types of berries can and should be a large part of these diets.

If you are on one of these diets for an extended period of time, be sure to remember to take in enough nutrients. People on raw vegetable diets often don't consume enough protein and vitamin B, and those on the Atkinson diet often suffer from constipation because their diets are low in vegetables and fiber (even though science is clear that fiber is very beneficial for good health).

Juice diet

Another good way to lose weight is to go on a juice diet. However, sometimes such a diet may require consultation with a doctor.

This diet has become popular thanks to people like Jason Weil, who offer juice therapy courses and books that reveal the essence of the diet and recipes for it.

Some people are convinced that juicing therapy is not beneficial for health and should not be tried at all, but it is hard to deny the actual positive results of those people who have used this diet for a long period of time.

If you are interested in this diet, then first you can watch Weil’s documentary about the diet itself, as well as the films “Bad Fat” and “Almost Dead” by Joe Cross, a man who changed his life thanks to juice therapy.

Remember that juice therapy is a temporary measure. And even if someone is able to stick to it for months, this is not the best example for you, since you can easily harm your health. It would be a good idea to do blood tests and other medical tests during the diet to monitor the situation. This is exactly what all those who wrote books/made films about juice therapy did - this way you can clearly prove their safety for health.

Diet and longevity

In general, this is an article about how to get rid of belly fat, but I would really like to say a few general words about nutrition in general and diets in particular, since for many women trying to lose excess weight, these issues become a stumbling block.

I read a lot of different information about diets and their effects on health and began to be frankly confused by all this information. One book says that nothing can be better than a vegetarian diet for health, and provides the results of scientific research. Another praises a grain-free protein diet and also cites research results. And this left me confused. After all, diets are completely different. The only thing they had in common was that they described the benefits of whole, healthy foods, no processed foods, no additives.

I wondered how diet affects life expectancy and started Googling average life expectancy in different parts of the world, keeping in mind that it is not the only factor. That’s when I came across the concept of “blue zones”. These are places on our planet where people, on average, live longer than usual. In other words, in these places, living to 100 years or more is quite normal.

While studying the Blue Zones, I noticed that many (but not all) peoples in these zones have a diet rich in legumes and vegetables, and little meat. They eat homemade food, not processed food. Often organic. Other factors include low stress levels, daily exercise or active hobbies (hiking, gardening, social events, etc.), a sense of community, and prioritizing family.

If you want to learn more about Blue Zones, you can consult the wisdom of Wikipedia or read Dan Buettner's book on the topic. For now, understand that sticking to a specific diet for too long may not be the wisest decision.

Exercise "vacuum" to reduce belly fat

Almost all abdominal exercises are aimed at strengthening the rectus abdominis muscle. It is interesting that the degree of abdominal convexity is much more affected by the condition of the transverse muscle, for training which there is only one exercise - “vacuum”:

Take the starting position, calm your breathing.
Exhale all the air completely, draw in your stomach as much as possible, as if trying to press its front wall to the spine, the direction of movement is under the ribs.
Stay in this position for as long as possible, but not to such an extent that you then convulsively swallow air.
Calmly relax your stomach and inhale.

To quickly reduce your belly and maintain the achieved result, you must perform this exercise daily at least 40 times - 10 repetitions in four positions:

lying on your back with your knees bent and your feet flat on the floor:

standing on your feet;
standing on your hands and knees;
sitting on your heels.

It is best to do the “vacuum” in the morning on an empty stomach, but after drinking 1-2 glasses of water. A beneficial side effect is the activation of intestinal motility and the general awakening of the digestive system.

You can clearly see how this exercise is done in different stances in the video:

Bodyflex exercises

Home exercises for losing weight on your sides and strengthening your abdominal muscles are easy to do. So, the best effect will be achieved by the following technique:

Take the starting position for breathing - bend both knees and tuck them under the body. Hands remain in a free position.
As you inhale, move your left arm to the right, while exhaling, reach the greatest angle of inclination. You should hold your body in this position for as long as possible. Similar actions are carried out with the second hand.

In addition to a thin waist, this workout helps increase the flexibility of the muscles of the back and lower extremities.

The above set of physical exercises for the waist and sides completes an active exercise on a fitball. It will remove all excess from the lower abs and waist. On the ball it is necessary to perform body lifts, jumps and push-ups. In addition, this is a wonderful method of warming up the body before starting any workout.

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A set of exercises for working the abs and core

A set of the following exercises will help you remove your stomach and sides:

Push-ups with lunges . Starting position (IP) - high plank. Move your leg to the arm of the same name so that the foot and hand are parallel, bend your arms slightly. Return to IP, repeat on the other leg.

Abduction of legs and arms . IP in emphasis on hands and knees. Touch the knee of the opposite leg with your elbow, extend your arm forward and your leg back parallel to the floor. Repeat the movement up to 15 times, switch arms and legs.

Complicated low bar . IP - elbow plank. Extend your arm forward parallel to the floor, thumb pointing upward, and do the same with the other hand. Repeat up to 15 times.

Bent Lunge . IP - standing, hands on waist. Take a step back with your right foot and squat down so that both legs are bent at right angles. At the same time, raise your right hand and lean slightly to the left. The same with the other leg.

Tilts . IP - standing, hands clasped behind the head, legs bent. Slowly bend forward to a right angle with your legs, and also slowly return to IP.

Side squats . IP - standing, hands behind your back. Take a wide step to the side, bend your walking leg at a right angle, transfer your entire body weight to it, bend over and touch your toe with the fingers of the opposite hand. Monitor the position of your back - it should be straight. Return to IP. The same with the other leg.

Elbow plank with rotation . IP is a low bar. Turn your torso to the side, while simultaneously pointing your arm of the same name towards the ceiling. Maintain balance, fix the body in the final position, return to the starting position. The same in the other direction.

You can find other exercises for losing belly fat here: https://diets-10.ru/kakie-uprazhneniya-nuzhno-delat-chtoby-ubrat-zhivot-i-boka.html.

How to properly pump up abs for women

You need to lie down on a special sports mat - it will serve as the necessary rigid base. Depending on the structure of your spine, you may need to place a small pillow under your lumbar spine. We throw both hands behind our heads and begin to raise the abdominal area.

This technique is performed as many times as possible. After this, you need to start raising your torso. So heated ligaments will give a greater effect.

Experienced athletes use twisting to tighten their oblique muscles. However, they are not suitable for girls who want to remove their sides. In theory, the fat will disappear. However, in its place will remain the broad muscles, which externally give a fuller waist.

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Additional procedures for rapid belly reduction

Cosmetology offers wraps - salon or home. Specialists use special formulations with seaweed, medicinal muds and clays, and ready-made cosmetic pharmacology preparations. At home, you can use, for example, the following recipes:

Coffee wrap . Mix the drunk coffee (the grounds remaining after preparing the drink) with any base oil, you can also add essential oils - pine or citrus.
Honey mustard wrap . Mix a little honey, base oil and mustard powder until a not too thick paste is obtained.
Pepper wrap . Combine ground red pepper with olive or other oil, add honey.
Clay wraps . Blue and/or white clay, diluted with water to a creamy consistency.
Just vinegar and water in a 1:1 ratio.

The wrapping is quite simple:

Apply the composition to the skin of the abdomen.
Wrap cling film on top in several thick layers.
Lie down, cover yourself warmly and relax.
After finishing the procedure, take a shower and apply nourishing cream to the skin.

Any composition for wraps must be tested on a small area of skin before use (usually on the bend of the elbow) to exclude the possibility of an allergic reaction.

Recipes with mustard or pepper are warming, they should be used carefully so as not to cause burns, and only in the absence of any diseases of the abdominal organs. The procedure time is no more than 20 minutes. Coffee and clay wraps remove excess fluid and saturate the skin with antioxidants, minerals and other beneficial substances. They can be kept for up to an hour.

Vinegar wrap is performed slightly differently - it does not require film. Simply cover your stomach with a thin cloth soaked in vinegar solution. As vinegar evaporates from the surface of the skin, it will cool it, causing the body to increase blood supply to the area to warm it up. This wrap is good to do in the warm season, when warming procedures are completely unpleasant.

Common questions on the topic

Very often, nutritionists and fitness trainers receive questions from those who want to lose weight quickly and beautifully. The answers to the most common ones can be found below.

How to get rid of beer belly in a week?

The so-called beer belly is a serious problem that is caused by regular overeating, a sedentary lifestyle, and possibly hormonal changes caused by estrogen-like substances contained in hops.

Abdominal obesity in men cannot be associated solely with beer - the direct effect of this drink on the volume of fat accumulation has not been scientifically proven, like the “hormonal version”.

Rather, the growth of the belly among beer drinkers is associated with the consumption of high-calorie snacks with beer, as well as with a sedentary lifestyle - if a person is used to drinking a liter or two of beer almost every day, he is unlikely to have the time and desire to exercise.

However, if a man decides to quickly get rid of his beer belly, he will be able to do it easier and faster than a woman - all the same hormones, only male ones, contribute to high training efficiency and rapid loss of fat mass. The main thing is to abstain from beer. Otherwise, it will be enough to follow these recommendations.

How to quickly get rid of belly fat for a teenager?

This question is usually asked by girls 12-14 years old. Unfortunately, modern beauty standards, which are far from reality, force teenagers to react painfully to natural body changes during puberty. The fact that a small layer of fat on the thighs and abdomen is natural for the female body is of little consolation to them. If there really is a problem, first of all, you need to normalize your diet by removing “food waste” from it, and also go in for sports, at least with the exercises given in the article.

Under no circumstances should a teenager go on extreme diets, carry out any cleansing procedures, anti-cellulite massages, etc. on their own.

During a period when a child’s body not only grows very quickly, but also changes, acquiring new functions, any inadequate load or lack of nutrition can have the most deplorable effect. And vice versa - any correct effort is incredibly effective, since a young, strong and rapidly growing organism is able to quickly transform and develop.

How to get rid of belly fat after childbirth in a week?

Naturally, it is important to take care of your belly, because reducing it to normal size is not only a matter of beauty, but also of health. But setting yourself such a narrow time frame is unreasonable.

After childbirth, the uterus shrinks to its normal size within three days, but the muscles of the abdominal wall and skin do not immediately regain their original tone. The postpartum recovery time depends on many factors: the woman’s age, her state of health, the woman’s behavior during pregnancy, the natural elasticity of the skin, etc.

To support the internal organs, speed up the restoration of the muscle corset and reduce stretched skin, they practice swaddling (swaddling) the abdomen - tightly swaddling it with a long towel. Today, special bandages, belts, and shapewear can be used for this purpose.

It is important that the shapewear is natural and not too tight. A light massage using oils is possible. No exercises, body wraps, hardware or cosmetic procedures, diets! All this can be connected a little later with the doctor’s permission.

As soon as a woman’s health has fully recovered after pregnancy and childbirth, she can begin an active fight against a sagging and/or enlarged belly. In this case, all the recommendations given in the article are suitable. Massages and wraps will have a good effect, especially if you have skin problems. It is important to coordinate any planned procedures with your doctor, especially if you are a nursing mother.

Our next article will tell you more about how to remove belly fat after childbirth.

Video: Yoga complex for reducing belly fat

The set of exercises presented in the following video is based on yoga; it perfectly works the rectus and oblique abdominal muscles:

Thus, to noticeably reduce your belly in just a week, there are a lot of effective methods - from colon hydrotherapy to cosmetic procedures. To achieve a quick effect, you should use all or some of them in a comprehensive manner, and to improve and maintain the result, do not stop doing exercises and monitor your diet.

What to do to remove belly and sides

Understanding what result you plan to get, you can easily select an exercise program. At this time, you should not adhere to a strict diet; you should exclude processed foods, fried and fatty foods from your diet, and focus on fruits and vegetables. Be sure to do a warm-up, this does not depend on where the training takes place - at home or in the gym. At first you will feel discomfort in the muscles, but this goes away in a couple of days, and after 2-4 weeks the first results will be noticeable.

For men

Before you move on to exercise, you need to understand the causes of obesity and the manifestations of a male beer belly. These include:

inactive lifestyle;
improper diet;
presence of problems with the endocrine system;
bad habits (smoking, alcohol abuse);
diseases affecting metabolism (for example, diabetes);
stagnation in the gastrointestinal tract.

First you need to minimize all possible negative factors, and then start doing abdominal exercises. Charging to pump up cubes is most effective using the following exercises:

twisting (pumping the rectus and oblique abdominal muscles);
“climber” (running in place from a lying position);
hang on the horizontal bar, while raising your legs;
bar;
dumbbell press;
push-ups and squats.

Women

Every girl dreams of having a sporty flat tummy. Only by combining proper nutrition with training does this become real. Watch your diet, pay special attention to breakfast: eat any food. It is preferable to make dinner light, for example, salad, kefir or cottage cheese. Eat slowly, from small plates. This helps psychologically. Forget about snacking, and satisfy your hunger with dried apricots or fruit.

Training must be regular (mandatory minimum - 3 times a week). Each type of load is done 15 times in 3 approaches. The break between blocks of exercises is 1.5-2 minutes, during which you cannot sit: you need to walk and warm up. It is not recommended to eat an hour before training and two hours after it ends. If training is planned outside the gym, it is recommended to prepare weights and dumbbells (they can be replaced with flasks of water).

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