Wanting to correct shape, girls first pay attention to your diet. The change in diet is the right solution in this situation, however, to achieve the perfect look by using the correction menu will not work.
To help solve the problem effective exercises for slimming the abdomen and back at home for women. Today, there are a range of impacts designed to improve the appearance of the figure around the waist.
Thoughtless impact on the problem area can lead to the fact that the stomach not only will not decrease but may even increase. So, experts strongly do not recommend to start mindlessly pumping the press up to the moment until the extra weight from the waist not be cleaned. This will lead to muscle growth, but not reduce the waist size. There are several other rules that must be followed to achieve the perfect figure, and talk about this further.
How to determine the excess weight
Often ladies are as figures too picky. It turns out that they do not need to reduce weight but the exercises can only be viewed as a way of keeping in shape. Today there are a number of ways to ensure that the correction weight is really required.
To know whether to reduce weight and to adjust the problem area will help:
- the ratio of waist and hips,
- the body mass index,
- the circumference of the waist.
Start the measurement you must check the relative size of waist and hips. You need to measure the narrowest part of the waist and the widest part of the hips. The resulting value should be divided. If the result is 8.0 or more, there is a high risk of cardiovascular disease. In this case, the girl need to adjust the menu and start to play sports.
Another way is the definition of body mass index. The indicator represents the number kg, 2 times divided by the amount of growth.
If the resulting value was:
- less 16 – underweight,
- 16-18,5 – underweight,
- Of 18.5-25 – normal weight
- 25-30 – overweight
- 30-35 is obesity of 1 degree,
- 35-40 – obesity 2 degrees,
- more than 40 – obesity grade 3.
The last test to determine whether to proceed to weight reduction, the measurement of waist girth. To perform the actions will need to take a tape measure and measure the abdomen and bulging flanks at the level of the navel. It is necessary to breathe normally. If the resulting value amounted to more than 86 cm, it is urgent to draw up a training program, to adjust menu and to start doing.
Effective gymnastics center
To exercise have benefited, exercise must be properly. The effect on muscle gave results, sessions should be regular. You need to exercise for 30-60 minutes a few times a week. To help reduce weight can and effective exercises for weight loss. The girl must take it a rule to engage systematically if it is to resort to complex loadings through time, the effect will be.
Fitness can not only in the gym. To speed up the metabolism, experts suggest to leave the premises and engage in outdoors. To reduce weight, it is possible to use not only the usual aerobics exercises.
Experts say that faster burn fat allow intense twisting for the correction of the abdomen. For this reason, it is better to give preference to them. Doing this kind of fitness, she will train with the heart rate 60-85% of maximum heart rate readings. However, for beginners, this property is not suitable. Go to heavy load it is necessary under the strict supervision of a trainer.
To achieve the perfect press will help the following types of loads:
- walking
- bike
- running
- swimming
Doing exercises for belly slimming to nature, the girl will not only improve the condition of the figure, but will also get a charge of vivacity and good mood.
If fashionista is suffering from back problems or joints, it is better to give preference to training on a stationary bike or an ellipsoid. You can engage only after consultation with a specialist. It will study the situation and suggest how to proceed to reduce your waist, but do not harm health.
To engage better with the music, it will create the right mood and helps to do longer and more efficiently. We should not forget about the warm-up. It will help prepare muscles for future loads and minimizes the risk of injury and the subsequent occurrence of pain. The same effect and has a hitch.
Today there is a whole list of exercises to correct the problem area. They will help the girl to give the problem area a perfect look. But we should not forget that you need to deal with regularly. In addition, to achieve the perfect press will be possible only if the fashionista will combine the load with the diet, otherwise, to reduce weight will not work.
Twisting
You need to take the following position: lie on back, bend legs, and feet at the same time put the entire surface on the floor. Hands are required to start behind your head or crossed on your chest. When correct posture is adopted, it is necessary to take a deep breath and on the exhale lift the trunk. Then again, you need to take a deep breath and lowered to its original position. During the action the person provides the load on the abdominal muscles.
Bike
You need to get down on the floor, hands to get the head and hook closure. Then the legs should be lifted to a 30 degree angle and begin to turn imaginary pedal. The duration of one round is 1 minute. After the completion of exposure in the press and the belly should return to its original position, then repeat several times. For effective weight reduction breaks shall be not more than 2 minutes.
Crunches with feet elevated
This complex helps to remove the belly, it runs in the following position: the girl lies on her back, legs lifts vertically upward and crosses. You then need to do the same movements that with the classic twists. Breath must to do when there is a lowering of the body and crossing of the legs, the output during the execution of the lift. After you complete the steps necessary to return to the starting position. You need to perform 10-15 times during the 3 approaches that should be done in a row.
Tuk-tuk
You need to take the following position: lie on a hard surface. Put your hands along the body, feet need to lift off the floor and start to gently hit them against each other 3-5 times. Next, the feet should be carefully lowered, 
returning to its original position, execute 9 times.
Plank with twists
Make a standard plank position. Look at this need forward. Hold body in this position for 30 seconds. Then, if the breath is not lost, go to the position of the side slats. Stand the regulation 30 seconds to run to the other side.
Circular rotation
To take the correct position you need to lie on your back, hands to have behind your head, legs bent at the knees and put on the foot. Slightly strain the press and pull the ribs towards the hips. Then slowly make a circle the upper part of the body and return to its original position. The abdominal muscles must be tensed. Repeat 5 times, one 5 times the other way.
Deflection with knees bent
Exercise affects the abdominal muscles and back. For its implementation it is necessary to take the following position: rest your elbows on the floor and kneel. The legs should stand on his toes. Taking a pose, it is necessary to strain and tear your knees off the floor, hold 3 seconds and return to starting position. Back you should try to keep a straight line. Repeat 10 times. Run 2 approach.
To lose weight quickly, the girl must correctly undertake the necessary position and to perform the appropriate actions. The implementation of the above-described complexes can be part of daily charging.
Adherence to the simple recommendations presented in this article will allow the girl to keep their abs and waist in great shape, and the gymnastics complex will be required to perform only maintaining muscle tone.
Expert opinion
I want to say that the theme of a local weight-loss is quite "slippery" and causes a lot of controversy among dieticians and fitness trainers. Numerous studies have shown that exercise train the muscles in the right area, but have little impact on the fat located there. Yes, due to training there is a local acceleration of blood flow and lipolysis, but it is so slight that virtually no effect on fat layer thickness.
Interesting results are obtained in a study conducted in 2007. It showed that local physical activity can lead to greater weight loss in those areas that the person is not coached.
So if you are going to lose weight "locally", do not do the main emphasis on exercise and pay attention to nutrition. And be sure to take care of local cosmetic procedures. In combination with diet and exercise they will help much burn fat more quickly in the right place. Good effect gives massage, hot and cold packs, contrast showers.
However, remember that local weight loss is not always gives satisfactory results. Yes, you can lose a few extra inches, but not where planned.
Advice
Coaches advise people who are overweight and fat folds in the abdomen the time to track their health, and to resort to the rules of effective weight loss and a healthy lifestyle.
Among the highlights are the following factors:
- While eating you must fully focus on it. It is important to think positively and not think about the negative stuff.
- Do not overeat, is welcome if from the table the man gets up with a slight feeling of hunger.
- You want to practice proper nutrition – eat 5-6 times per day.
- Be sure to drink for the night a glass of low-fat yogurt.
- If you experience hunger you need to drink a glass of water. First, the stomach is filled and does not submit signals about the immediate consumption of food. Second, often the sense of thirst of the people perceive wrongly – in the form of hunger.
- It is recommended to find interesting outdoor pursuits – Hobbies that can replace a heavy workout at the gym. It should be perform light exercise – climb the stairs on foot, walking more, wear purchase from the store in the hands, not the movement in the car.
- Religious people can read before each use food prayer. If not, simply thank the life for inherited a plate of food.
About all the recommendations you can forget, if you think positively. You can lose weight with an active lifestyle, meeting with friends and family, exciting activities, and constantly having fun and smiling his radiant smile.
Reviews
"To lose excess fat from your body is very difficult and I think many will agree with me. With the help of these effective and very simple exercises I was able to get rid of excess fat deposits. I spend on charging a little time, but 2 times a day and observe proper nutrition."
"I'm not a young lady and at my age, the problem areas are clearly visible and to hide them is almost impossible. Husband advised me to exercise every day. On their individual physical education I spend 20 minutes every morning and what do you think? The result didn't make me wait. The abdominal muscles strengthened, and excess fat lost after 3 months."
"Even though I'm a young girl, but problems with the waist I have. What to do with them I didn't know. The hall went, only his feet pumped up, but to get rid of what I wanted, did not happen. Every morning my mother and I decided to do crunches and plank. Thought, honestly, that I do not fit it, but the result turned out pretty good."