How to remove extra centimeters at the waist for a couple of weeks

Of course, massage, diet and contrast shower will help you to increase the efficiency of physical exercises.

Why do exercises for problem areas?

Look beautiful and attractive - a dream not only for women, but for men. Over time, our body loses its attractiveness - the skin ceases to be elastic, the muscles - elastic and strong, and many show a tummy of a rounded shape, and on the sides begins to build up fat. At first, he then appears, then disappears again, everything depends on physical exertion, at least at work. However, then it catches the eye, that the stomach and sides have ceased to decrease, but on the contrary grow with each passing day. But this problem is completely solved, and it will be best not to delay with its decision at the initial stage, preventing the appearance of the so-called beer belly.

In order to get rid of excess weight in the problem area, giving it a necessary and attractive shape, first of all it is necessary to strengthen the muscles of the sides and abdomen. For this, there are special exercises. There is a second option - with which you can get rid of excess weight in the whole body. Well, the third option is water procedures, massaging the problem areas, you can also achieve the desired result.

Problem areas - special exercises

Exercises for the abdomen

If you have big belly  and an impressive weight, then these are a suitable option for you.

The first exercise to warm up

Preheat the muscles, for this purpose put the feet on the width of the shoulders, put your hands on your hips and begin to run the slopes in different directions. Raise your right arm up and bend down to the left and try to reach for your hand, so that you feel how muscles stretch from the right side. Repeat the same, only in the other direction. Repeat the exercise five to ten times, increasing the number of slopes every day.

The second exercise for warm-up

Leave your legs in the same position, arms bend at the elbows and keep them in front of the chest parallel to the floor. Turn sharply in this position to the sides, twisting the body in the lower back. Repeat this exercise ten or fifteen times, with each day multiplying the number of turns.

The main exercises after a warm-up

Lay down on the floor on your back, bend your knees, slightly lifting your socks. Put your hands behind your head and lift the trunk so that only the shoulder blades touch the floor. Perform the exercise in such a way that you feel the tension of the stomach. Only on you depends the number of lifts of the trunk. It would be good to fix the last move for a few seconds, thus fixing the result.

After a short rest, take the same position, only the feet should completely touch the floor. Then try to lift top  torso, supporting his head with his hands, and touch his knees with his head. For many, this exercise will be incredibly heavy, so first you can not touch the knees, but just try to tear off the head and shoulders from the floor, when you feel the maximum tension in the abdominal area, take initial position. Repeat this exercise, aimed at problem areas and acquisition, can from five times and above, it all depends on your capabilities.

Take the initial position after another respite. Now, however, lift the body and simultaneously lift the opposite leg, trying to touch the right elbow with the left elbow of the hand. Such an exercise for problem areas will enable you to connect the oblique muscles of your abdomen and work over the sides.

How often do we evaluate ourselves from the back - the majority of the answer will be negative, since in front of the mirror everyone is looking at the face and figure in a direct or lateral perspective. And only when the folds of fat begin to hang from the sides and waist, when unaesthetic bulges shine through the blouse in the underarm area, gathering in the folds on the back under the bra - comes the realization that the fat deposits on the body have become redundant, and it's time to lose some weight. What is the peculiarity of fat deposits on the sides of the back, and how to successfully remove them - we offer solutions in our article.

  Stress and hormones - the causes of fatty folds on the sides of the back

Fat on the sides of the back is deposited differently in men and women. For the male figure, so-called flanks are characteristic - when the sides and back are surrounded by massive circular rolls of adipose tissue. The figure from the side of the lower back is deformed and visibly heavier. Female fullness from the back is manifested by fat deposits, concentrated over the wings of the ileum - in the area along the sides of the waist, as well as in the areas under the armpits and under the shoulder blades - the fat in these places protrudes with dense heavy folds when putting on a bra.

Problematic these places of fat accumulation are called because from the back of the fat cells are provided with receptors that are responsible for the accumulation of fat, and not for its burning. With increasing weight, fat accumulates for the most part precisely in such fat traps, and our attempts to lose weight practically do not affect these places, and removing fat from there is extremely difficult.

IMPORTANT! Feature of fat cells on the back - their receptors are very sensitive to hormones, adrenaline and cortisol, and therefore in a state of chronic stress, lipolysis processes in them slow down, and attempts to either drive fat from other problem areas are doomed to failure.

In addition, adipose tissue cells in the lumbar region and on the side of the sides are more sensitive to carbohydrates, they are faster accumulated and utilized, while increasing in size and creating tight fat folds on the back. Despite the fact that the fat forming the sides on the back is very difficult to remove, it is necessary to fight against it, since heavy deposits of adipose tissue can cause disruption of posture, constant back pain, increased fatigue.

  Diet and exercise - the key to a slender strong back

Having decided that the fat on the sides of the back should be removed or at least reduced, it should be remembered that neither hormonal disorders, nor chronic stresses, nor hereditary features of the figure - when all members of the family have massive sides - are not themselves yourself cause of buildup of fatty deposits. The peculiarity of this or that organism can be the metabolism, and hence the necessary amount of energy to sustain life. The main reasons that fat accumulates, the sides grow, and it becomes more difficult to lose weight - it's overeating and low physical activity.

To remove excess body weight, together with which most of the sagging fat folds on the sides in the back area will go away, a well-planned weight loss program will help, where the nutrition will be adjusted and the place taken physical exercises. The food is adjusted according to a simple principle: the sides will be significantly reduced if you burn more calories than eat. Eliminate the sweets from the menu, drink more water, try to cook dishes with minimal heat treatment of products - and reducing the sides will not keep you waiting. And, of course, do not forget about regular physical exertion, because without them you will not be able to spend the right amount of energy to start the process of fat burning.

Loads choose a variety, so that the fat deposits on the back and sides are worked out and burned more intensively. in combination with power exercises not only will allow you to remove a few extra pounds, but also lead to muscle tone in the back, giving her a tight, slender appearance.

Among the most popular exercises that help successfully drive fat from the sides and back - the bar and push-ups. And the latter perfectly allow you to remove the excess of dangling adipose tissue from the axillary and subscapular region. An excellent result is given by the so-called swimmer exercises when from the lying position on the abdomen with arms outstretched forward, the body rises as much as possible and slowly descends. The effect can be strengthened by an expander or small dumbbells. Add to your activity program swimming, cycling, zumba or latin - and the fat on the sides and back will begin to melt in your eyes.

A beautiful and harmonious figure is the dream of every woman.

A very small percentage of representatives of the beautiful half of humanity have a beautiful figure from nature. Most women are actively fighting with extra pounds. One of the problem zones is the abdomen. So, how to remove fat from the stomach ?
Consider the main ways that will help make your tummy ideal.

1. It is necessary to change the way of life.
If you want to change your body, you must change your whole life. Let's say you sit for a few months on a diet, be like gym, and after you get the desired result, all the abandon. After a while, the extra pounds will return again. That's why change your lifestyle forever, let proper nutrition  and active sports will become your rule and necessity.

2. Diet
Some people believe that exercises for the press will help achieve ideal shape stomach. In this they are wrong. If you do not stick, then your muscles will simply not be visible beyond the fatty layer. From the diet, it is necessary to exclude foods with a high fat content. Try to eat more low-fat meat, eggs, vegetables and fruits.

3. Cardiovascular exercises
Sitting on the same diet, you will not get the desired result. Required physical exercise. The best cardiovascular exercises include: fast walking, swimming, skiing, jumping rope.

4. Try to drink more water
Water helps to remove from the body processed substances and toxins. Also, while playing sports, drinking water will prevent dehydration. Fat does not go away from the stomach if you drink a little water. Every day you need to drink more than ten glasses of water.

5. Exercises with resistance
In order for the stomach to be ideal it is necessary to perform strength exercises. Work on the whole body, pay attention to the internal muscles. You can perform the following exercises: squeezing abdominal muscles, "Bicycle", lifting legs, body rotation and others.

6. Metabolism
In order to remove fat from the stomach, you need to speed up the metabolism. This can be achieved if you live an active lifestyle. Try to walk more, do not use the elevator. Improve the metabolism of products: eggs, yogurt, whole grains.
Thus, if you follow our advice, eat right, exercise, then soon, you will be able to brag to your surrounding ideal tummy.

Fat deposits on the sides should not spoil the mood. A little trick and patience - and you'll look perfect.

1. Change the wardrobe

Correctly selected will not only hide the problem areas, but also benefit your health. After all, the same tight jeans impede blood circulation in the hip area, and wearing corrective linen is recommended only in extreme cases.

Suitable models

Emphasizes the elegance of the figure and helps to hide the sides. It is better if it is made of dense cotton.

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Dresses with a multi-layered structure or drapery in the sides will look particularly good.

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Choose a dress strictly in size and from a dense fabric.

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Align the proportions and adjust the silhouette.

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They focus on the décolleté zone and smooth out the relief of the sides.

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Exceptionally feminine element of any wardrobe model. You can buy separately and put it just above the waist.

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Fabrics and colors

1. Give preference to dresses, skirts and pants from heavy fabrics. Avoid glossy, metallic, satin, golden and reminiscent of snake skin materials, as well as fine knitted fabrics.
2. Carefully choose clothes with a pattern. It is better if the pattern is shallow or vertical.
3. Remember: dark colors make the figure slimmer. Light, on the contrary, emphasize the shortcomings.
4. Discard the large cage, horizontal lines and patch pockets.
5. Focus on the merits of your figure. For example, the owners beautiful legs  it is recommended to wear mini and midi. If you have a beautiful chest, wear dresses and blouses with deep cutouts.

2. Watch for food

Prohibited products

1. Sugar and everything that is associated with it: chocolate, jam, confectionery. Replace the listed for no less delicious honey and fresh fruit. You can indulge yourself sweet without the source of dangerous carbohydrates. For example, mix a low-fat cottage cheese and one banana in a blender. Get a very useful treat. Or bake in the microwave oven apples cut in half (especially winter varieties). Gradually, you will completely give up sugar and enjoy more delicious and healthy foods.
2. Flour products. Bread, all kinds of pies and pastries, macaroni are actively deposited on the sides.
3. Salty, fried and smoked dishes.
4. Fast food, canned food, sausages, carbonated drinks, shop juices, coffee 3 in 1, alcohol. Everything that contains preservatives, flavors, artificial additives, flavor enhancers, dyes, must be permanently erased from your menu.

The main rules of losing weight

1. Eat vegetables and fruits, greens, lean meat and fish, sour-milk products.
2. Choose freshly squeezed juices, green tea, homemade yogurt, rustic milk, unsweetened compotes of berries or dried fruit, mineral water without gas.
3. For a day, drink at least 2-2.5 liters of clean water.
4. Eat 4-6 times a day in small portions. The last meal should be 3-4 hours before bedtime.
5. Once a week, arrange a fasting day, when only fruits, raw vegetables and clean water are allowed.

Correctly selected diet will help the body to get all the necessary vitamins and gradually from the collected kilograms. Here are a few menu options:

Breakfast

1. Boiled egg and diet bread.
2. Low fat yogurt, orange.
3. Low-fat cheese cheese and half of Bulgarian pepper.
4. Apple, low-fat cottage cheese, yogurt.
5. Oat flakes filled with boiling water, dried apricots, apples.

Snack

1. Fresh or frozen berries.
2. A few oranges.
3. Two homemade oatmeal preparations.
4. Half of the Bulgarian pepper.
5. Apple and banana.

If possible, add one more snack after lunch.

Dinner

1. Vegetable soup with chicken fillet, curd cheese.
2. Salad of cucumbers, peppers, tomatoes, lettuce, dressed with olive oil.
3. Boiled or baked beef with fresh vegetables.
4. Vegetable salad, sprinkled with lemon juice. A piece of low-fat baked fish.
5. Boiled chicken breast. Sliced ​​tomatoes.

Dinner

1. Boiled chicken meat without skin. Cutting of cucumbers and tomatoes.
2. Boiled beans, egg, fresh cucumber.
3. Baked beef with garnish of buckwheat. Fresh vegetables.
4. Potatoes baked in a uniform. Vegetable salad.
5. Any seafood stewed with onions or garlic. Vegetable Salad.

Follow the diet for 2-3 weeks. Then you can expand the menu, however, not at the expense of prohibited products.

3. Do special exercises

To remove the sides, you need to perform these exercises 2-3 times a week. An excellent addition to the main load will be swimming pool and walking.

Lie on one side, leaning on your elbow. Slowly lift the upper leg and hold it in the air for 30 seconds, then slowly lower it. Perform 3 sets of 15 reps per leg.

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Lie on your back, bend your knees, hands stretch your hands along the body with your hands down. On exhalation, raise the hips to the maximum possible point and stay in this position for 10-15 seconds. In this case, your back should remain straight. Inhale slowly lower the pelvis.

Make 3 sets of 20 repetitions.

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Lie down on the floor, bend one leg in the knee, and put the other on top. Put your hands behind your head. On exhalation, strain lateral muscles  Belly and twist the body in the opposite direction from the bent leg. Try not to strain your neck or press your chin to your chest.

Do 2 sets of 15 repetitions on each side.

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Lie on your stomach, lean on your elbows and socks. Straighten the trunk: the stomach should not sag, but - bulge. Raise the leg to the maximum possible point and stay in this position for a few seconds. Slowly lower.

Do 2 sets of 10 repetitions per foot.

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Lie on your back, straighten your legs, pull your hands behind your head, press your waist to the floor. On exhalation, simultaneously raise your legs and body, trying to reach out with your hands to your feet. Hold in the point of maximum voltage for a few seconds. On inhalation, gently, without a jerk, lower to the initial position.

Do 3 sets of 10 repetitions.

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Stand on all fours, hands should be under the shoulders, knees - under the hips. At the same time, straighten the right leg and left arm. Hold in this position for 10 seconds. Return to the starting position and pull out the left leg and right arm.

Do 3 sets of 15 reps per hand.

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Impacts

Stand upright, feet shoulder-width apart. Put your right foot forward. Slowly bend the legs in the knees until a 90 degree angle is formed. Return to the starting position. Keep your back straight and do not let your knees go outside your toes.