Probably no need to explain that fat on the sides formed due to wrong diet. Excessive consumption of sweet and starchy foods primarily affects the ribs and abdomen. This is noticeable because the appearance of fatty deposits, which do not distort the female figure. Therefore, the amount of high-calorie foods in the diet should be reduced. In addition, it is recommended that you check your diet, such as size, gradually reducing the number of calories consumed, trying to include in the menu of light dishes.
The basic rules of nutrition for weight loss the sides
Lose weight just the sides of the proper nutrition is impossible. Reduce the number of calories you eat a balanced diet, you can lose only a few pounds, but half the fat, no matter how hard I try, will not disappear. Therefore, only one proper nutrition is not enough, it must be combined with exercises for weight loss laterally.
In order to get rid of the extra inches in the abdomen and back, should give preference to fresh vegetables and fruits, drink plenty of water. Be sure to tightly Breakfast and lunch, but dinner is better to eat something low-calorie. The last meal – no later than 6-7 PM.
Exercise for weight loss sides of the home
Do fitness or aerobics is not a sport centers. Some women can not attend classes in gyms and fitness centers, due to embarrassment, lack of time or Funding. There are many exercises for weight loss laterally at home, which is quite easy to give the image the desired shape. The most common are: twisting, bending, climbing, and also some elements of Pilates. They strengthen the rectus, oblique and transverse abdominal muscles.
Just 10 minutes a day to strengthen abdominal muscles and reduce the side fat. Here are the basic exercises for weight loss laterally.
The most effective element is bending. Starting position – standing straight, feet shoulder width apart. Do the slopes in each direction 50 times. Gradually need to increase the number to 100. Do the bending forward alternately touching toes on each foot.
Another important exercise is the twisting of the frame. There are many varieties of them. This is one of them. Lie on your back, legs bent at the knees. The housing should be increased to 5-10 cm from the floor and alternately stretch each leg. Perform 2 sets of 20 pause 30 seconds in between. The stomach should be retracted.
Getting rid of the sides have to use more and legs. Lying on the floor, legs at an angle of 90 degrees. Raise the blade and flexible movements drawn in the press. Very effective are the "bars" on the side and on the contrary, it involves the muscles of the whole body. Side plank is: lie on your side, prop the elbow. Feet together pressed to the floor. Not helping himself with his free hand raised above the floor of the pelvis. The number of repetitions – 20-30 times. Run on each side.
Reverse plank. You can do this exercise, sit on the floor, legs bend at the knees, accept the emphasis on hands. Raise the buttocks and locked in this position. Then began to alternately lift your legs bent at the knees. Perform 10-15 times.
Also a complex of effective exercises for weight loss laterally be sure to include the Rim. Turn it need 20 minutes a day regularly, so you can easily buy a thin waist and beautiful curves in the picture.
Simple exercises for weight loss sides and back
In pursuit of an ideal figure every woman pays much attention to the waist and press, forget the back. When losing weight using diet need to pay special attention to this area, because there may be folds and loose skin. In addition, because the wrong posture may appear in the abdomen, which can not be removed for any physical activity. The right exercise for weight loss sides and back not just pull the skin and make the area more attractive, but also strengthen the back, prevent the occurrence of many diseases of the spine.
Exercise for weight loss sides and back should not be too strong and complex, even without the usual exercise in this area can easily damage the spine. Here are the simple elements to the back:
- Sit on the floor, legs straight. Leaning on hands, lift the whole body and is held in this position. Is performed 20 times.
- Lying on his stomach, with his head down, at the same time raise the body and legs. To achieve 20 times.
- Lie on your stomach, keep your hands behind the head in the castle, look straight ahead and began to slowly raise the body, staying in the top position.
This exercise takes no more than 10 minutes a day, and the result will be visible very soon. It is important to do all exercises slowly, not too hard back to avoid possible injuries.
In carrying out the complex of special exercises, and adhere to the principles of a healthy diet, you will feel positive changes in your body.
If after 3-4 weeks you have not noticed progress in reducing weight, should pay attention to the exercises in water aerobics. This set of classes can make you slender and toned.