Almost every person sooner or later forms body fat on the stomach and sides. A small amount of visceral fat is normal, as it is considered to be a kind of strategic nutrient reserve for humans.
However, it should be borne in mind that the formation of excess fat tissue is a kind of threat to human health. Therefore, to remove excess fat from the abdomen and sides, it is necessary to perform various physical exercises.
Factors affecting the formation of fat in the waist
The life of a modern person is full of various difficulties and problems that do not allow to pay due attention to their health, which can later cause the formation of excess fat deposits on the hips and abdomen. The main reasons for the occurrence of such deposits include the following factors:
Stress
This factor contributes to the development of various failures in the human body. It is also worth knowing that during stressful situations, many people begin to consume a lot of food. And at such moments, the human body requires a sweet and high-calorie diet, which contributes to the formation of fat deposits. Therefore, if we identify and eliminate stress in a timely manner, the human body will very soon return to its normal state.
Diseases
Diseases that contribute to weight gain include:
- hypertension (high blood pressure);
- diabetes;
- dysfunction of the cardiovascular system.
The above diseases contribute to the emergence and accumulation of fat.
This reason for the formation of excess weight is very difficult to eliminate and sometimes almost impossible.
Therefore, many people are constantly taking various medication to improve the condition and slow down fat accumulation.
Hormonal disruptions
Women are especially prone to this factor, as their bodies are more susceptible to various changes in the hormonal background.
Hormones are produced by individual parts of the brain. Therefore, very often with impaired production, it is almost impossible to influence such a cause.
The accumulation of fat on the abdomen and sides occurs due to the use of artificial hormones, as they are poorly absorbed by the body, which affects the disruption of metabolic processes in it.
Malnutrition
Harmful food is the most common cause of excess weight. Therefore, many nutritionists recommend to abandon primarily fast food, as well as spicy, salty, fried and smoked food.
Since this food contributes to the retention of water in the tissues, this leads to uncontrolled puffiness and, consequently, to the accumulation of fat on the waist and hips.
Metabolic disorders
In this case, the older a person is, the slower his metabolic processes take place. For example, if at the age of twenty you can eat any food and in any quantity without any consequences, then after forty years extra calories will be deposited on the hips and abdomen. Therefore, people over the age of forty are advised to follow healthy diets and maintain an active lifestyle.
Genetics
Many people are predisposed to completeness at the gene level. To combat this factor, it is necessary to eat properly, stay in the open air more often and exercise regularly.
Passivity
Proper lifestyle is a pledge of a healthy body. Therefore, to avoid the accumulation of body fat, a person needs to move more.
Effective exercises for slimming the abdomen and sides
To remove extra pounds and get a beautiful figure, you need to combine a set of physical exercises with proper nutrition. Since a balanced diet reduces the intake of extra calories, and even minor physical exertion can burn them.
Fitness experts have developed a large set of exercises that can quickly remove fatty tissue from the abdomen and waist. In addition, such physical procedures can be easily performed at home.
Twisting
The most popular movement for losing weight in the abdomen and sides is twisting. For its implementation it is necessary to do the following:
- Lie on your back.
- Bend your knees. In this case, the feet should be completely on the floor.
- Put your hands behind your head so that your palms cover the back of your head.
- Take a deep breath and tear off the upper half of the body from the floor. Exhale at the moment of lifting.
- The next breath is required to do when lowering the body to its original position.
This exercise should be done daily, two or three approaches ten times.
Twisting bike
This movement allows you to remove excess deposits not only from the abdomen and waist, but also from the hips. To perform such an exercise, you need:
- Lie on the floor face up.
- Place the palms on the sides of the head.
- Legs bend at the knees.
- Slowly pull the left knee to the chest. At the same time it is necessary to try, so that the knee touched the right elbow.
- Next, you must simultaneously unbend the left leg and lift the right, which should come into contact with the left elbow. At the same time it is allowed to slightly raise the upper part of the body.
For each leg, it is recommended to perform at least twelve repetitions of two sets a day.
Strap
In this case, such a movement can be performed with a turn or turn. To complete the turn bar you need:
- Get up on all fours. That knees and elbows were on a floor or a special rug.
- Make sure that the spine and neck are in line. At the same time, the gaze of the person should be directed forward.
- Climb up on your fingertips, after tearing your knees off the floor.
- Pull the left leg back and left hand forward. The resulting body position must be held for at least thirty seconds. After changing the left side to the right.
At one time it is recommended to perform ten exercises for each side.
The turn bar is made in the same way, the only difference is that the raised hand should be directed not forward, but up. Thus, a kind of reversal of the body.
Lunges with corners
This exercise is as follows:
- With your left foot take a step forward, then bend it at the knee. When properly performing such a movement, a person should feel a stretching (slight pain) in the left thigh.
- Hands stretch forward.
- With your right foot take a big step forward and crouch slightly. In this case, the left leg should be left behind and kept on the toe.
- Straighten your back.
- Repeat the procedure about ten times, changing the left leg to the right and vice versa.
Vacuum
Exercise vacuum helps strengthen the muscles of the abdominal cavity. To perform it, you need:
- Get up on all fours.
- Relax your abdominal muscles. For this you need to take a deep breath.
- Tighten the abdominal muscles. In this case, it is necessary to exhale and draw the belly in.
- Tense muscles for fifteen to thirty seconds.
Exercise is done daily in two sets of ten to fifteen repetitions.
Lifting the legs on a chair
This exercise involves the following actions:
- Sit on a chair. In this case, the back should be flat, and shoulders straightened.
- Place your palms on your waist and take a deep breath.
- When exhaling, raise the knees to the chest. At the same time you need to try to keep your back straight.
- Hold this position for about five to ten seconds.
- Make fifteen reps.
Fast walk
Brisk walking is a good way to burn fat, not only on the sides and abdomen, but also throughout the body. In this case, thirty minutes of daily walking is enough, and the result will not be long in coming. Also, this exercise strengthens the heart muscle and accelerates metabolic processes in the body.
Sport running
Jogging, like fast walking, contributes to the rapid burning of extra calories in the body. In addition, a person who is regularly engaged in running is always in good physical shape and good mood. That has a positive effect on his health in general.
Cardio load
To this type of exercise include:
- cycling;
- run;
- swimming;
- rowing;
- hikes
Such physical activity has a positive effect on the human body, namely:
- increase the volume of the lungs;
- relieve the effects of stress;
- improve sleep;
- normalize the cardiovascular system;
- help get rid of extra pounds.
However, you should know that it is harmful to overstrain the body, so such training should last from thirty minutes to one hour. In this case, the duration of the exercises depends on the health and physical fitness of the person.
The most effective exercises for men
The most effective exercises for burning excess weight in men are:
- Swing the press. This procedure is the most effective for weight loss. In addition, it perfectly restores the elasticity and firmness of the abdominal skin, eliminates subcutaneous fat cells and improves blood circulation in the body. For beginners, it is recommended to do fifteen raises twice a day. When performing such exercises, the legs should be fixed with something, and the palms of the hands should be located on the back of the head.
- Squats. Excellent tonic abdominal muscles and buttocks. It should be borne in mind that during the session the feet should be smooth, and the muscles involved should be as tense as possible. Professional instructors recommend doing the exercises twice a day for thirty squats.
- Slopes. At first glance, such movements do not represent anything difficult, however, in order to achieve the best result, it is necessary to make sure that with each bend, the knees do not bend, the feet remain in place, and the tips of the fingers on the hands reach the floor.
Contraindications
The above workouts can cause harm to human health, especially if he has:
- disturbances in the functioning of the cardiovascular system;
- high blood pressure;
- problems with the spine;
- brain diseases;
- gestation period and two months after delivery.
It should be borne in mind that contraindications for doing exercises at home do not apply to healthy people. Also not prohibited training for people who have health problems. Only in this case it is necessary to constantly monitor the doctor.
