Slimming your sides and abdomen includes proper nutrition and exercise.
The main foods that should be included in the diet are vegetables, fruits, nuts and seeds, dairy products, poultry, legumes, shellfish, cereals, peanuts and olive oil. Of the drinks, it is better to use green and herbal teas.
You need to eat six times a day. The main meals are breakfast, lunch, dinner, between two hours you can have a snack. The main thing is moderation, to achieve the result, you can not go hungry or overeat.
Diet to lose weight from the sides and abdomen.
A diet for the sides and abdomen requires the rejection of alcohol, sodas, sugary juices, instant cereals, canned foods, salty and sweet nuts, whole milk, fried vegetables, margarine, honey and sugar. jam, chocolate, sweet cakes. Proper nutrition will help burn fat.
Sometimes it is useful to organize a fast day to lose weight on the sides and abdomen. During the day, drink at least 2 liters of still mineral water and yogurt. You can drink herbal tea. In addition to burning fat, daily fasting helps eliminate toxins from the body.
Exercises to burn fat from the sides and abdomen
To get rid of fat on the sides and abdomen, physical exercises are necessary, especially for the press.
It is recommended to do 2 to 4 workouts per week with a minimum duration of half an hour. An important condition for burning fat is during exercise, heart palpitations and breathing. You can not force things, it is better to do the exercises regularly and without fanaticism.
- Lie on your back on a gym mat, place your hands on the back of your head. Slowly bend your legs at the knees and pull them toward your chest. Raise your legs, keep them at a right angle to your body, count to 5, and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. During the active exhalation, contract the stomach. This allows you to develop proper breathing with the use of the abdominal press, which is necessary for the development of the abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting position. Stretch your arms alongside your body, slightly raise your legs, slightly bend your knees and spread them apart. Cross your legs, slightly raising your head, return to the starting position. You don't need to lift your legs very high, the exercise is more effective if you keep them lower to the ground. Repeat 10-15 times.
- Same starting position. Very slowly, at the same time, raise your legs slightly bent at the knees and lower them at the same rate. Then do the same with each leg. Run 10 to 15 times.
- Same starting position. Raise your legs without bending your knees, bring them behind your head and touch the ground. Close your eyes and breathe in through your diaphragm 4 to 6 times. As you exhale, bend over so that the vertebrae touch the ground one by one. Do not rush, so as not to hurt your back. Take a deep breath in, as you exhale, slowly lower your legs to the ground. Run 10 to 15 times.
- Same starting position. Touch the ground with your toes without bending your knees, first behind your head, then to the right and left of your head. Go back to the starting position. Run 10 to 15 times.
- Lie on your back, stretch your arms along the body. Bending your legs, helping yourself with your hands, sit down, then slowly return to the starting position. Run 10 to 15 times.
- Lie down on the floor, slightly separate your hands from the body, rest your palms on the floor. With your feet, perform movements, like swimming a breaststroke, while your knees are apart and your heels are together. Run 10 to 15 times.
- Lie down on your right side. Put your straight right arm under your head, keep the left one at your waist. Raise and lower your left leg. With the same leg, then do cycling movements. Go back to the starting position. Turn to the other side and repeat the exercise. Run 10 to 15 times.
- Lying on your stomach, hold your ankles with your hands, tilt your head back and rock on your stomach for 2 to 3 minutes.