Effective exercises to lose weight and faces

23 April 2025

Excess weight and an aneurysm is a problem not only for women and girls, but men often face this issue. The modern rhythm of life, in which there is not enough time for a sleep and a full breakfast, a sedentary and stressful lifestyle leading to problems with numbers, leading to physical and psychological problems.

The stomach is an area of classic problem that can and should be fought to achieve bend in the waist, eliminating more cm. To eliminate excess fat deposits as quickly as possible and not harmful to health, it is better to contact a professional coach. Losing too fast weight can lead to health problems, for example, ignoring organs.

Therefore, everything should be moderation. Below you will find simple and safe exercises to lose weight and sides, to perform at home. As well as experts' advice to accelerate the process of removing excess weight.

Causes of fat on the stomach and sides

Excess fat in the stomach and the two sides are not delayed. This is facilitated for a number of reasons: unsuitable nutrition, genetic tendencies, inactive lifestyle, hormone. Some of them can easily remove by modifying diets by adding physical and walking. But there are problems when the abdominal adjustment requires medical intervention and not about cosmetic surgery.

Poor metabolismMetabolism is often the most disturbed due to malnutrition and drinking. Fasting, or one - two meals a day, contributing to metabolic disorders, the body is reluctant to digest and provide carbohydrates and fat to provide energy. In addition, the most important meal is breakfast, many people confuse it, believing that fat will burn faster faster. Therefore, stocks of fat in the abdomen, both in men and women. Everything happens in a different way - the amount of food and water constantly dispersing metabolism.

GeneticsExcess weight is the cause of not only genetic and genetic tendencies, but also the constitution of the body. In a very thin person (thin physique, with low fat ratio in the body), metabolism is the fastest. Mesomorph (average physique, with adipose tissue norms) are also provided with good metabolism. But it is a person with a strong physique, with a wider bone structure, high fat ratio, often gaining weight. Any diet, lack of load or rest, immediately reflected in the fat tissue of this type of physique.

Little sedentary lifestyle and incorrect postureThe lack of movement is the reason that fat can be deposited with any type of constitution, age and gender. If you do not move, do not consume energy. If the nutrients obtained with food are not used as energy for life, they are deposited in the form of fat.

You need to walk more, or walk during holidays or before going to bed, it will spend more energy, so it will reduce excess weight. And damn, it is important to monitor the posture in the sitting position. The squirm and the hammock on the lower back, with a sedentary lifestyle, will lead to abdominal muscle atrophy. It fell forward, as if it was inflated, and this brings the visual effect of a large belly.

OvereatThe problem of many people is often involved in any psychological aspects, about the problem of the problem of the problem, causing uncontrolled eating. Or this is facilitated by the usual ignorance of calories, fat content and glucose ingredients in products. If you eat too much, even if this is just fruit, the fat on both sides is formed from an excess calories. And this is inevitable, as the daily calorie content of food will not have time to leave. In addition, the big gap between meals contributes too much, because with hunger you can eat more than the necessary level, and the saturation will not happen immediately.

Stress and diseaseStress also plays an important role in being overweight. He led to overeating or starving. Both that and another negative effect on metabolism. Even a diet is stressed, because the body is used for a certain nutritional pattern, and harsh limitations will bring physical and psychological discomfort. In diseases, the decrease in appetite often happens, and this once again causes fat accumulation. Disorders of digestive organs also play a big role in the collection of fat mass. The lack of enzymes involved in digestive and digestive substances (fat, carbohydrate) will lead to an increase in the mass of the waist. In this regard, you need to consult a doctor.

MuscularThe more muscle mass, the more energy. For their nutrition, more substances need, and with loading and recovery, the calories are burned more with such muscles. Therefore, the Atonic muscles (weak), with low exercise, less energy and its excess is directed into the fat under the skin.

Hormonal changesViolating the endocrine system, if the cause of the excess weight is this, just medical intervention. This is done by the endocrinologist. You should not solve the problem yourself. The doctor will prescribe tests for certain hormones, showing the imbalance and measures to solve the problem. Excess weight in women can accumulate due to weakened thyroid function, or hormonal drugs. Sometimes even contraceptive measures can incite this. In men, a hormonal incident is possible in the direction of increasing female hormones and reducing their own testosterone. Therefore, the manifestations of secondary sexual characteristics are possible, namely excess fat on the stomach.

Can remove fat on the waist on an appropriate nutritionFood plays a huge role in losing weight. An appropriate nutrition is that it is possible to eliminate fat, without extra physical activity. But the opposite - no. If the inappropriate nutrition stimulates the accumulation of fat, the performance of any exercise can hardly help remove excess fat on the parties and sides. It is important to limit the calories of the diet, harmful fats and fast carbohydrates (sugar) in products. Physical activity will add energy consumption and accelerate results. However, the load is secondary.

The effectiveness of different exercises to burn fat on the stomach and the parties How to lose weight

Each load in its own way affects fat burning speed, but only in the complex, each of them will be really effective. We provide the following exercises that can be done at home to lose weight in the abdomen and side.

Run or walkYou can lose weight only with a balanced diet with small calories, but they sit down to add the best slimming exercises, you can increase the deficit and accelerate the weight loss process. Running is the most effective training to burn excess fat from the available people. And it is not necessary to run, you can perform long walks, walk with a quick step of 10 km a day, or as Japanese people say, you need to take 10 thousand steps a day. This is useful for the cardiovascular system and for the picture. You can easily escape from the abdomen and side without any harm to health.

Exercise PlanckThanh is a static exercise. Such stable exercises include slow fibers. Of course, energy is spent on a certain period of time. When performing the bar, pelvic lift and hold it in this position for at least 15 seconds, each time trying to increase the exercise time. But the best quality, fat is burned with dynamic load, on long muscle fibers. We recommend that you perform the bar in the dynamics, for example, advanced and legs, as shown in the picture above.

CurlyTwisting is effective in that these exercises are very dynamic, including the fast fibers of the rectum and the outer muscles of the abdomen, leading to burning of fat in the abdomen and the two sides. The spiral is made in different versions: on the floor, on the bench, reverse and cross -torsion. Each of them must be done by stretching the abdominal muscles, and on other parts of the body and this is very important. The diversity of the press complex will form an elastic and toned press. The minimum amount of repetition is 15.

Respiratory exerciseRespiratory exercises come to us from Yogi gymnastics, and it is called Pranayama, which means "energy management". Respiratory physical exercise enriched with oxygen, and it promotes fat burning. In addition, the perfect gymnastics training of abdominal muscles, is an easy massage for internal organs. But practice will help lose weight in combination with nutrition and physical exercises more effectively. When participating in 15 minutes a day, you can enhance the process of weight loss, because of increased oxygen in the blood, related to the decomposition of fat cells in the body.

There are several different methods in breathing techniques:

Qigong; Strelnikova and others gymnastics. BracketA simple and effective way to fight fat is to jump with a string. Such training burns calories by increasing pulse, working with durability and subcutaneous fat leaves from the whole body. The training takes at least 30 minutes a day. You can perform the complexes about: 1 minute, 1 minute rest.

Gymnastic hoopThe second name of the ring - it can not only train the muscles of the lumbar region, but also contribute to burning fat and help adjust the abdomen. Thanks to the load, when the layers have ring, pulse and weight loss can be achieved not worse than the wire or running. But the ring is not suitable for everyone. With problems with the spine and inflammation of internal organs, the ring is contraindicated. He could only get heavier, so he needs to be abandoned. It is better to be a healthy body to replace classes with a ring and exercise for the press, so the results will be more effective.

TiltsThe process of weight loss depends on the diet and overall load of the body. Because there is no local fat burning, to train separate muscles (oblique abdominal muscles), especially with the burden we are not worth. All just because the accumulated fat in this area will leave the general physical activity and work on the skewers, you can increase the volume of your waist. The trained skewer muscles increase, intuitive makes the waist wider. Therefore, pay more attention to the rectum muscles of the abdomen.

The exercises are on the floorA series of exercises for the press muscles will simultaneously put the upper and lower abdomen into the melody, and burn fat under the skin. An important role played by the load, the exercises in the literal sense will cause a burning sensation in the muscles. The latest repetitions should be given with difficulty and their quantity will vary from 15 to 30 repetitions. It is necessary to perform a set of exercises without rest, only pause after finishing the first circle.

The training program to burn fat in the stomach and sidesTwisted on a tilted bench 3 x 30; Twisted on the floor 3 x 30; Lifting foot in Visa 3 x 30; Landing in the stops on 3 x 30 bars; Landing on the chair tilted 3 x 20 - 30; Cross diagonal bicycle 3 x 40; 3 x 30 fold; "Burning" lies, short 3 x 40; Reverse twisting, lifting legs lying 3 x 30; Twisted side 3 x 30; Planck, 1 minute in 3 approach. Complex exercises to do at home Weight loss exercises

Fold

Located on the floor, the arm begins behind the head, the leg is upright; Breathing out: At the press cost, we ripped back, and we led the knee to the chest of the tree. Hand in front of you; Inhalation: We are smooth at the beginning position. Lying

Lying, palms were blocked by head, knees bent. Foot in the stop on the floor; Breathing out: With a short and quick motion, we tear the shoulder tongue into the match box. The chin looked up without clinging to the collarbone; Inhalation: We return to the shoulder blades. The exercise is done at a fast speed, with a burning feeling in the muscles. On the legs of the leg is lying

Located on the floor, our palms are placed under the pelvic area to remove the load from the lower back. Straight legs, to simplify techniques, you can perform the rise of your knees bent; Breathing out: Lifting your legs straight, in a perpendicular position with the floor, the lower back should not leave the floor; Inhalation: We lower our feet to the floor, keeping the tension of the abdominal muscles. Short pot lift

The exercise is like burning in the upper abdomen, performed with a burning feeling; Breathing out: is done by short and fast movements, pelvic lifting on the matchmaking box, without tearing the back; Inhalation: Relax below, lower the pelvis smoothly, without hitting Coccyx. Diagonal

Dynamic exercises, performed without stopping, with a hot feeling of 30-40 repetitions; The palms under the head, tear the shoulder blades from the floor, hold the position throughout the exercise. The knees are bent, keep their canopy; Breathing out: We turned into a diagonal, reaching out to the elbow of one hand to the opposite knee, without touching it. In this case, another leg straight at the knee, not touching the floor, the trees remain; Inhalation: Turn to the center without pausing, we change the spiral to the opposite side.