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, pulses, seafood, cereals, peanuts and olive oil. From 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 cannot starve yourself or overeat.
Diet for weight loss of sides and abdomen
A diet for sides and abs requires the rejection of alcohol, soft drinks, sugary juices, instant cereals, canned food, salted and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, candy. Proper nutrition will help burn fat.
It is sometimes helpful to arrange a fasting day for weight loss from 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, the fasting day helps to 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 advisable 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'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 behind your head. Slowly bend your legs at the knees and pull them up to your chest. Lift your legs, hold at right angles to your body for a count of 5 and slowly return to the starting position. Repeat 10-15 times.
- Same starting position. Bend your knees. During 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 along your body, slightly lift your legs, slightly bend your knees and separate them. Cross your legs, slightly lifting your head, return to the starting position. There is no need to lift your legs up, the exercise is most effective if you keep them closer to the floor. 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 pace. Then do the same with each leg. Run 10 - 15 times.
- Same starting position. Lift your legs without bending your knees, place them behind your head and touch the floor. Close your eyes and inhale through the diaphragm 4-6 times. As you exhale, unfold so that the vertebrae touch the floor one by one. Do not rush, so as not to injure your back. Inhale deeply, as you exhale, slowly lower your legs to the floor. Run 10 - 15 times.
- Same starting position. Touch your toes to the floor without bending your knees, first behind your head, then to the right and left of your head. Return to starting position. Run 10 - 15 times.
- Lie on your back, stretch your arms along your body. Bending your legs, helping with your hands, sit down and slowly return to the starting position. Run 10 - 15 times.
- Lie on the floor, slightly move your hands away from your body, rest your palms on the floor. With your feet, do movements, such as breaststroke swimming, with your knees apart and your heels together. Run 10 - 15 times.
- Lie down on your right side. Place your right arm straight under your head, keep your left arm at your waist. Raise and lower your left leg. With the same leg, then do cycling movements. Return to starting position. Roll to the other side and repeat the exercise. Run 10 - 15 times.
- Lying on your stomach, squeeze your ankles with your hands, throw your head back and rock on your stomach for 2 to 3 minutes.