Even slender girls are insured against the appearance of excess fat in the waist. Therefore, if the volume begins to grow, it is necessary to move on to decisive action. Quickly remove the stomach and sides will help an integrated approach. Exercise or diet alone is extremely difficult to achieve a visible result. And the effect will last very shortly.
How to remove the stomach and sides. Exercises
Those who want to quickly find the right form can not do without physical activity. One of the most common helpers in the fight for the aspen waist is the hula hoop (or gymnastic hoop). With it, you can perform exercises on the sides. Now there are many variations of the projectile known to all. In order for the torsion of the hoop to give visible results, you need to follow several rules. Firstly, it is better to choose a heavier hoop, or to prefer models with soft massage balls. Secondly, you need to turn on a hula-hoop every day. Thirdly, 40 minutes a day should be allotted to this exercise. You can twist the hoop, for example, while watching your favorite program on TV.
For a quick result, you need to perform other exercises on the sides. Particular attention should be paid to oblique muscles. One of the most effective exercises is stretching.
You need to put your feet at a width of 30-35 cm from each other. Squat so that the angle in the knee is approximately equal to 90 degrees. Straightening and moving aside the right leg, lean with the elbow of the left hand on the left knee and straighten the right hand near the head. You need to stay in this position for 8-10 seconds. After that, smoothly return to the starting position and perform three more repetitions in each direction.
Performing strength exercises will help strengthen muscles and form a beautiful relief. Take dumbbells in your hands, lower them along the body, put your feet shoulder width apart and bend to the sides without raising your arms. All you need to do 10 slopes in each direction.
It is also useful to perform torso lifts. Lie on your left side, put both hands behind your head and turn your shoulders so that you can direct your eyes to the ceiling. Make 20 lifts on each side.
Take a position: lying on the floor. The legs are straight. Hands behind your head. Pull the right knee and the left elbow together, and then slowly return to the original position. Perform the exercise alternately with each leg. It is recommended to do 30 repetitions daily.
Such side exercises are mainly aimed at strengthening the muscles. Fat burning occurs under intense loads requiring a large amount of energy. Therefore, to speed up the process, it is best to include light 15-20-minute jogging or cycling in the mandatory program. During the execution of exercises, it is recommended to apply a wrapping composition to the problem area. This is best done no more than twice a week. Wraps will provide a sauna effect and improve skin condition.
Diet
Side exercises alone will not give a lasting effect. Therefore, you can not do without a proper diet. It does not have to impose strict restrictions. Its main task is to provide a balanced diet and normalize metabolism. The most sparing option is the Mediterranean diet. It is very suitable for foodies and those who do not want to greatly limit themselves. At the same time, it is quite effective, provides a healthy loss of excess weight and the normalization of all processes in the body.
Before you begin to exercise or switch to any diet, consult with a specialist and make sure that you have no contraindications to performing certain types of exercises or are allergic to any products.