What are the most effective ab exercises? To quickly remove the abdomen, you only need 1 exercise. Simple but super effective based on taking diet pills.
Of course, this will not allow you to inflate abs. But very quickly, it will remove excess fat from the abdomen, sides and waist. It will tighten your abdominal muscles and thereby keep your abs in constant tone, which will form a slimmer silhouette.
To quickly remove the stomach and sides at home, you only need a pump or a vacuum in the stomach. But first a few facts. To better understand the process of losing weight in the stomach.
We remove the stomach and the sides
How to remove the abdomen and sides of a woman at home without diet and exercise equipment?
We want to warn you!That may be an obvious thing, but still. Rapid weight loss (fat) is not the most beneficial for health. It is possible to quickly remove excess fat on the abdomen and sides, but then some effort will be required from you. Namely, a light exercise and a diet pill.
And in time it will be about 2 weeks to 1 month. Or just hard exercises, such as pumping up the press. It is possible without pills. Then it will take a little more time and is definitely more difficult physically. Which is not suitable for everyone.
If you want to remove your stomach even faster, you will need to revise your diet a bit. Not diet, no. Healthy diet. But more on that in another article. As you can see, I am both smart and slim at the same time, it will not work. The body will have to help. At least something! Ready? Let's start with theory!
Let us first give you some scientific terms. If someone does not know, there are different types of fat in our body.Abdominal fator what is deposited on your stomach and waist, belongs to the saturated types and is a harder tissue.
This means that you need to remove it according to a different scheme than the one used for general weight loss. And if the task is to remove the excess point by point, without general weight loss, then the recipe will be with nuances.
Important!Retroperitoneal fat is directly related to blood sugar levels. Consider this fact. If you lose thoughtlessly, you can remove the stomach, we admit. But the most important thing is not to harm the body. Diabetes mellitus is a rare garbage can.
There is such a thing as the glycemic index. If you do not spread the thought over the tree, it all comes down to a simple thing. In an attempt to lose weight, you need to carefully monitor what we are pulling in your mouth.
Do you like candy?There is a nuance - fast carbs increase blood sugar levels. And so simple chemistry. Since high blood sugar can damage the brain, our bodies defend themselves.
Utilizes excess sugar for body fat! And of course, the best fat stores are belly, sides and thighs. Therefore, it is recommended to start the fight for weight loss by revising your diet.
Exercises for the abdomen
Remember the simple number - 40 minutes. This is the time during which no activities or exercises make sense. If your activities are shorter, you may not even be trying to lose weight. You can stubbornly and hard swing the abs in the abdomen, but if it is less than 40 minutes. over time, nothing comes out of it. The stomach will remain the same. Unless you are tightening your muscles a little.
Forty minutes, in less than this time, the body simply does not have time to turn on the processes of burning triglycerides and cholesterol. And do not perceive classes as hard work, turn on the music, call your godfather, boyfriend, neighbor, but lose yourself in the positive, the effect gets better, tested in practice!
A partner's joke about your ugly stomach will only stimulate you. In addition, according to our statistics, group training is 20% more effective than individual training.
It will be enough to do these exercises 4-5 times a week. Why we do not know, no one has conducted clinical trials. But statistics, collected over 11 years of work, speak of this couple’s highest efficiency in terms of lost pounds for all age groups.
So here we go, abs exercises!
Pumping, vacuuming or belly dancing, this is an exercise for the press which, while taking lipotropic drugs, will help you remove a sagging belly and fat on the sides in a few weeks. Particularly effective for women over 40 years when the metabolism is no longer the same. And when performed intensively, this exercise will even give you a push in the form of embossed dice. Provided, of course, that you had them before. You will simply remove excess belly fat.
The pre-vacuum to the press effectively removes water from the abdominal (subcutaneous) light fats. And this thins the fat layer in the abdominal region and emphasizes the relief of the abdominal muscles.
Note that the exercise for the press is not a dogma, your option is possible (for example, standing, sitting, lying on your back). You can also sit in front of the television or computer and make a vacuum in the stomach, the effect will be the same. It's simple, you sit and make a wave on your stomach. The first time, especially for women, becomes difficult. In terms of breathing. There are multidirectional efforts on the diaphragm.
Note that the wife of the author of the article could never do a belly dance, 50+ years. She could not make a wave on her stomachimmediately, the skill came in a week. The hands did not hold along the body, I forgot to breathe, the wave did not go up. I was wildly tense in the back. Men. . . . Health and beauty are more expensive, and this exercise, believe me, is the most effective way to quickly remove fat from the abdomen. Except for pumping the press, of course. But we are not considering this hard dice exercise right now.
Abdominal vacuum - 500-600 deep pumping a day. Less is possible, but if you need to remove fat quickly, it's better, as we recommend. Over time, it will take from 40 minutes to 1, 5 hours. If you are not in a hurry, take a break. 15-20 deep waves and you can rest for 1 minute, catch your breath. And initially, the abdominal muscles may react with pain. It's okay, it's just that they're distracted and put lactic acid on. After 2-3 days, the pain disappears. And you will be able to perform the exercise intensively.
The most important thing is a total of 5-6 hundred stomach pumps a day. You can not do two days a week, rest. You will definitely be able to remove the fat folds on your stomach. such pumping is similar to breathing exercises, vibration massage and yoga in a complex. And what is more effective than an integrated approach to losing weight? Only an integrated approach.
We assure you that in 1 week you will see the first results. Women by clothes. The decrease in the fat layer on the abdomen visually, and not by the size of the clothes, you will notice a little later. This is due to the properties of abdominal fats. And in the second week, it will already be very noticeable that you have removed your stomach and you will start fanatically participating in this, seven days a week because the effect is amazing.
To breathe properly while performing a vacuum to the abdomen, the video below helps you. And it is very important to breathe properly.
The other effective technique for the stomach
This is another type of vacuum, it is more static and easier to perform. It is done while standing. And if you find it difficult to do the vacuum for the abdomen described above, start with a lighter exercise.
Remove the fold in the abdomen
Well, to end the most uncomfortable, a fold in the abdomen. Here, sloping turns like a bicycle will help us.
Exercise for the thighs
The exercises below help you remove the so-called wings or ears on the thighs. And this is also mainly adipose tissue. The most effective exercise, according to our observations and your feedback, lies on the mat, on your side and alternately abducts your legs.
It is enough to do it for half an hour a day, 15 minutes for each leg. And in a month you will remember where you stored your old jeans that you no longer hoped to wear
Performing this exercise can be difficult for you because the video shows a few more techniques that are effective for slimming hips. You can choose anyone who suits you physically. But to effectively tighten the buttocks, you can only pump the pelvis. This is the easiest exercise.
In general, removing the wings on the hips is the most difficult part of weight loss exercises. Much still depends on the structure of the woman's pelvis. And if you had a wide bone in this place before, then you will not do it less, with or without medication.
But if your hips used to be slim, we help you remove all unnecessary things. Especially subcutaneous fat deposits.
Believe me, if you seriously decided to remove excess fat in problem areas, persevere and do not stop exercising. You can lower their intensity for the first time. Explains good lactic acid from muscles, massage. Slightly wrinkle the most painful spots and the pain will subside.
Do not forget that your ass in a month again will cause pleasant associations in men. Are those kinds of results not worth the most arduous exercise?
The hips are complicated. Childbirth will definitely add extra millimeters to the wings (ears) on the hips, do not go to the doctor. Plus age-related changes will take their toll. And as we already said, removing excess from the hips is the hardest part of losing weight.
But if slim thighs are so important to you, then regular implementation of our exercises and you get it. The most important thing is endurance + training! And the excess fat will disappear.
It's all for the basic set of exercises.Below are examples of more weighty exercises. They are recommended for those whose health conditions and not significant overweight allow them to give the body more intense loads.
One of the most effective exercises for pumping the rectus abdominis muscle. Position - we lie on the floor without lifting the shoulder blades from the floor. Stretch your arms and legs along your body. The column is half bent. We keep our heads straight. The body is relaxed. And we begin to bend the body. We bring the body of the body so that the hands touch the toes. For the muscles in the back and abdomen it will be difficult at first. Do with straight legs (not bent at the knees). The exercise is tough for the abdominal muscles. Make as many approaches as you can.
A light static bar, as in the video below, is for those who have difficulty making a dynamic bar as in a gif. In what position should one do? It is done on the floor. Bend your arms, rest your elbows on the floor. Legs straight. We keep our backs straight without bending. In this position we hold as long as possible without movement.
The most effective exercise to shape the relief of the abdominal muscles is, of course, oblique crunches. Finished lying on the floor, on your back. Lift your body above the floor, push your shoulders together, hands behind your head. Keep your back tense. Start - we make a bike with swollen legs. At the same time, we turn the body of the body to the right and left. The situation is difficult, but the efficiency is very high.
After completing this abdominal exercise, slowly lower yourself to the floor and relax your body. Calm your breathing.
These exercises and ideally massage will allow you to quickly get rid of the ugly folds on your stomach. Strong training is not recommended for diastasis and after caesarean section.