Slimming the sides and abdomen includes proper nutrition and exercises.
The main foods to include in the diet are vegetables, fruits, nuts and seeds, dairy products, poultry, legumes, seafood, 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 starve or overeat.
Diet for weight loss from the sides and abdomen
A diet for the sides and abdomen requires the rejection of alcohol, sodas, sugary juices, instant cereals, canned goods, salted and sweetened nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweet pastries. Proper nutrition will help burn fat.
Sometimes it is useful to arrange a day of fasting for weight loss from the sides and abdomen. During the day, drink at least 2 liters of mineral water without gas and yogurt. You can drink herbal tea. In addition to burning fat, the day of fasting helps eliminate toxins from the body.
Exercises to burn fat from the sides and abdomen
To get rid of fat on the flanks and stomach, physical exercises are necessary, especially for the press.
It is advisable to do 2 to 4 workouts per week lasting at least half an hour. An important condition for burning fat is during exercise, heart palpitations and breathing. You can't force things, it's 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 towards your chest. Raise your legs, stand at a right angle to the body, count to 5 and slowly return to the starting position. Repeat 10 to 15 times.
- Same starting position. Bend your knees. During active exhalation, inhale into the stomach. This allows you to develop correct breathing through the use of the abdominal press, which is necessary for the development of abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting position. Stretch your arms along the body, slightly lift your legs, slightly bend your knees and spread them apart. Cross your legs, raising your head slightly, return to the starting position. No need to raise your legs high, the exercise is more effective if you keep them closer to the ground. Repeat 10 to 15 times.
- Same starting position. Very slowly, at the same time, raise the legs slightly bent at the knees and lower them at the same rate. Then do the same with each leg. Run 10-15 times.
- Same starting position. Raise your legs without bending your knees, bring them behind your head and touch the floor. Close your eyes and inhale through your diaphragm 4-6 times. As you exhale, relax so that the vertebrae touch the floor one at a time. Do not rush so as not to hurt your back. Inhale deeply, while exhaling, slowly lower your legs to the floor. Run 10-15 times.
- Same starting position. Touch the toes to the floor without bending the knees, first behind the head, then to the right and left of the head. Return to the starting position. Run 10-15 times.
- Lie on your back, stretch your arms along the body. Bend your legs, help yourself with your hands, sit down, then slowly return to the starting position. Run 10-15 times.
- Lie on the floor, take your hands slightly away from the body, put your palms on the floor. With your feet, perform movements, such as when swimming with a breaststroke, while the knees are divorced and the heels are together. Run 10-15 times.
- Lie on your right side. Put your right arm under your head, keep your left at the waist. Raise and lower your left leg. With the same leg, then perform bicycle movements. Return to the starting position. Roll to the other side and repeat the exercise. Run 10-15 times.
- Lying on your stomach, squeeze your ankles together with your hands, tilt your head back and rock on your stomach for 2-3 minutes.