The most effective exercises to lose weight and faces

29 April 2025

You want to eliminate the centimeter in the waist? It is time to find the weight loss exercises of the abdomen and the side at home for women, which can be done with your own weight without weight and simulation.

Perform a set of exercises regularly, you will see a remarkable result after a short time.

10 most effective exercises from fat on the stomach and sidesWe train the ability to leave the kitchen!

Yes, yes, you're not mistaken; This is the first and most effective of all exercises to lose weight for women. I want to make sure you read it, in case you decide to chew immediately for the training complex.

80% of diet. 20% of exercises. Don't forget it!

Now try the first complex of the proposal in this article, it includes the 8 best exercises to remove excess fat from the abdomen and take the press's muscles.

BookStart with a position on the floor or exercise carpet and slowly raise your hand on your knees so that your body can form the V -shaped. Tighten the press muscles and use your body strength to maintain a balance in this position.

Hold it as long as possible.

Repeat the movement as many times as possible.

Bicycle

This exercise No. 1 in the world is effective for the press! The only thing you need to follow is that you don't move too fast when doing it. Make each time repeat slowly and carefully.

Start with 3 approaches 35 repeats for each leg. Carry up to 50 on each side.

Rotate RussiaThe biggest mistake that people make, do this exercise, is that they do not keep their back flat. Try that the back is as straight as possible, and not falling into the sides. If you are not sure if you are doing the right thing, practice in front of the mirror.

Keep your back straight, stick your chest forward. If in this form, it is too easy, choose a weight of 2-3 kg.

Exercise: Start with 3 approaches to generally 20 times repeated (slow movement). After that, you can take a dumbbell.

Touch socksThis exercise will make you feel lower and above. Expand your hand on the ceiling, the back should be tightly applied to the mother. Remember that in the entire exercise, the lower part of the back should be pressed on the floor.

Exercise and try to touch the socks (if it doesn't work, it's okay, just take the longer as long as possible), then return to the starting position, this is a repetition. Repeat the movement as many times as possible within a minute.

SupermanThe fat on the back is not less than a pair of bright yellow rubber slopes. Do not neglect your back, it also forms a line.

Lying on the stomach, raise your hands and feet at the same time as possible for 30 seconds. If you are relatively easy, try to keep the situation in 1 minute. Exercise: Start with 4 methods to have a total of 10 repetitions.

Planck with a danceStart with the stop of lying and, closed, just dance to the knee first, because the elbow on the other side, then return to the starting position. Change the side with each dance. Make sure the press is always tense. Repeat the movement as many times as possible in a minute.

Variation of socks touchStart by lying on the floor. Lift your hands and at the same time lift the opposite leg. The second leg of the knee and decreases to the floor to support, keep the alarm. Repeat the movement as many times as possible within a minute.

Classic spiralI think we all know how to twist it. . . Make sure you tighten the press's muscles, on the movement. Focus more to use the case rather than the repeated quantity. Make it slowly and exactly more effectively than fast torn repetitions. Perform motion as many times as possible in a minute.

If you like this article about the exercise to burn fat, and you want to have a full plan for home training like this, see our 21 -day weight loss marathon race.

In 21 days, people dropped from 5 to 10 kg and they were completely happy with this. But besides that, we received a review from the people the program taught how to change their habits in food and those who found a diet to help them in the long run.

30 -day complex for press newspaperMeanwhile, how do you feel with a flat belly and not it, is the abyss. Imagine how the feeling of wearing tight shirts? Does not include reflexes at all times with a park bag in the park? With joy, it finally escaped out of the beach. . .?

This may not seem, but if you follow this simple proven plan, it will be quite realistic when removing the stomach. Correct. It is for you!

And here we are ready to help you. This year we have combined forces with a gymnast to create you a 30 -day and completely monopoly marathon race to burn fat under the skin in improving the melody of the newspaper.

We directly hear how you cried out: and it is different from all such press programs? Our marathon race is specially designed to be less complicated and more satisfied! The plan is compiled in a way to find the main muscles in the abdomen, perform simple exercises, so you can easily integrate classes in any dense schedule.

So, promise yourself that you will feel good this summer, lose weight and devote your best to our 30th day of gymnastics for the tone of the abdomen. Just download and print the plan with the images below, attach to the refrigerator, wardrobe, via TV - anywhere, if he will focus on goals. We even include a picture of how to make all movements, so that you are not stuck on anything. You do not need to register expensive for the gym, or personal training programs!

All you need is to cook your favorite swimwear for the season. This summer, you will be ready to bring it more than ever!

Training:Follow the simple steps of this leader to remove excess from the waist. How to perform the exercises of this 30 -day marathon race are specified below if you are not familiar with the technique of implementation.

Motion 1: Planck on the elbow and knee. Make sure the elbows are right below the shoulder and do not bend the pelvis. Movement 2: Burpi simplified. Place your hand on the floor and emphasize lying down, putting back, then the second stage. Then, in the same way, tighten your feet into your arms, becoming frank and reaching out. Motion 3: Planck on the elbows and socks. Put your socks and lift your knees and hips from the ground. Scan your body weight forward so your nose is in front of your fingers and pull the navel. Motion 4: Full Bourpie. Place your arms on the floor and throw your legs back at the same time to lie at the end of lying. Then, in the jump, tighten your feet again and jump up, tear your feet from the floor. Motion 5: Planck at the end of lying. Placed on your outstretched hand on the floor, making sure your wrist is on the same line as your shoulders and walking forward on the socks. Movement 6: Burpie with Push -ups. Do everything in the same way as in the previous paragraph, only when emphasizing, perform a push: bend your elbows and go to the floor before jumping. If it is difficult for you, before pushing -you kneel. How to eliminate fat

How to remove excess fat on your stomach is a comprehensive leadership!A flat stomach is something that many women are passionate about. However, removing fat not only looks beautiful in a bikini.

Nowadays we know more than ever about the diet, and although it is not too scary if you are soft in some places, the excess fat in the abdomen and below can be really dangerous to health.

To determine whether you have a exceeding weight, you can measure the body mass index (BMI), but, according to the national health service, the level of risk may vary depending on where it accumulates. And excess weight is one of the most dangerous.

A large amount of fat in the waist (compared to fat around the buttocks and hips) makes you at risk of diabetes and heart problems, she said. A healthy waist for men under 94 cm (37 inch), for girls, it is less than 80 cm (32 inches).

Annual obesity leads to 9. It is also related to the serious problems of the heart and can increase the risk of heart disease, breast cancer, colon, prostate and diabetes type 2.

We are constantly being bombarded by the news of the latest achievements of the diet, that we need to eat more than this, less we need to try such exercises at home. . . But what is really effective if you want to remove fat from the abdomen?

MoveThose who are passed when people think that to weight less, you just need to eat less. The government recommends adults to participate in two forms of activity: Aerobic and the strength to maintain a healthy weight.

These classes should include 2 hours and 30 minutes, from average to intensive aerobic activities (jogging, swimming, walking power, jumping.

If you want to lose weight and focus on overweight with training, try these 10 exercises for a flat stomach. For them, you will not need an expensive subscriber to the gym, or a fashionable personal coach, and, , it is best, you can start today!

Eat wiselyNo, here we won't tell you that you just need to eat less to remove the hated fat from the sides and on the abdomen. But you need to make choices to support healthier meals and snacks, to feel good inside like you look outside. If we talk about burning fat, there are many simple ways to form a daily diet, we recommend using these super products on the list below - they are guaranteed to set your diet on the appropriate rail!

Fat burning products

Copper: Green vegetables with meat leaves, such as cabbage, mushrooms, seeds - In all this, there are many copper, helping the body burn fat faster. Recent studies by the University of California in Berkeley have shown that Dong is an important part of your diet, as it breaks down fat cells used later to release energy. In addition to copper, nuts, beans, oysters and other soft body animals are also very rich. Copper also prevents premature aging and gray. Blindness: Studies conducted by scientists have shown that people who prefer humus as a snack is more likely to be obese and they have less than 51% of the opportunity to increase blood sugar levels compared to those who do not eat it - and that's not all. Amaters of Humus Talia is 5 cm thinner than those who do not add green beans to their diet, the authors of the study associate this with the fact that in Hummus there are a large amount of stable starch (drug resistance). Nuts: This is a very convenient snack, and there are reasons! Although they contain more fat, for example, rice cookies, these fats are very useful for the body and give you a feeling of fullness longer - that means you will not reach a box with biscuits two hours after dinner! Olive oil: It seems the best way to lose weight is to avoid all fats, but this is not so. The single fatty acids in olive oil can help you control cholesterol and at the same time satisfy hunger - like nuts. Berries: Do you know that a raspberry cup contains six grams of fiber? These debris are worthy of them in the morning - try a few more porridge at breakfast! Ovsyanka: If you have seen yourself because up to 10: 30, you are looking for the nearest sweet food, which means you are most likely breakfast, not dealing so you don't fall into blood sugar. A bowl of porridge in the morning will allow you not to feel hungry longer! Beans: beans, beans, very useful for the heart. . . But not only, for the belt! There are very few calories in it, but there are lots of protein and fiber, this is the best food to soothe the decision to squeeze the abdomen. Try adding them to salads - it's delicious and in addition to being much more satisfied than just eating a plate of leaves! All -grain: We all know that you need to eat more whole bread and noodles instead of normal dishes, and this is a change that will immediately affect your weight - let it become a good motivation for you to stay away from this part in the supermarket! Green vegetables: Fiber -rich green vegetables are the perfect food for all those who want to adjust the waist line, because the calories are nothing in it. Try to reduce the amount of carbohydrate on your dish and replace them with green vegetables - you will still feel full, but there will be no stomach! Olive oil

CallReasonable nutrition and increased physical activity on the basis of daily will definitely help you lose weight, but if you participate in a special program aimed at problematic areas, you are guaranteed to see the desired results!

And if you are trying to remove excess weight without strict exercise and nutrition, be sure to study our tips on how to lose weight without dieting and gastric removal for a short time at home.

For this purpose, we have developed a 30 -day marathon race, including exact exercises you need, doing them for a month and then you will have a flat stomach.