Slimming your sides and abdomen involves proper diet and exercise.
The main foods that should be included in the diet are vegetables, fruits, nuts and seeds, dairy, poultry, legumes, seafood, grains, 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, in order to achieve the result you must not starve or overeat.
Diet for weight loss of the sides and abdomen
A diet for the sides and abdomen requires refusal of alcohol, soda, sugary juices, instant cereals, canned food, salted and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweet pastries. Proper nutrition helps in burning fat.
Sometimes it makes sense to arrange a fasting day for slimming the sides and abdomen. Drink at least 2 liters of mineral water without flatulence and yogurt during the day. You can drink herbal tea. In addition to burning fat, the fasting day helps remove toxins from the body.
Exercises to burn fat on the sides and abdomen
Getting rid of fat on the sides and abdomen requires physical exercises, especially the press.
It is advisable to do 2 to 4 training sessions per week with a minimum duration of half an hour. An important requirement for burning fat is during exercise, heart palpitations and breathing. You can't force anything, it's better to do the exercises regularly and without fanaticism.
- Lie supine on an exercise mat, put your hands on the back of your head. Slowly bend your legs at the knees and pull them towards your chest. Raise your legs, keeping them perpendicular to your body, count to 5 and slowly return to the starting position. Repeat 10-15 times.
- Same starting point. Bend your knees. Pull in your stomach while actively exhaling. This allows you to use the abdominal press to develop proper breathing, which is necessary for the development of abdominal muscles. Breathe like this for a few minutes, but without tension.
- Same starting point. Stretch your arms along your body, slightly raise your legs, slightly bend your knees and spread them apart. Cross your legs, slightly raise your head and return to the starting position. You don't have to raise your legs, the exercise is more effective if you keep them closer to the floor. Repeat 10-15 times.
- Same starting point. At the same time, very slowly 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 point. Without bending your knees, raise your legs, bring them behind your head and touch the floor. Close your eyes and breathe in through your diaphragm 4-6 times. As you exhale, bend so that the vertebrae touch the floor one at a time. Do not rush so as not to hurt your back. Inhale deeply as you exhale, slowly lower your legs to the floor. Run 10-15 times.
- Same starting point. Without bending your knees, touch the floor with your toes, first behind your head, then to the right and left of your head. Back to the starting position. Run 10-15 times.
- Lie on your back, stretch your arms along your body. Bend your legs, help with your hands, sit down, and then slowly return to the starting position. Run 10-15 times.
- Lie on the floor, take your hands slightly away from your body, place your palms on the floor. Perform movements with your feet like breaststroke swimming while knees are apart and heels together. Run 10-15 times.
- Lie on your right side. Put your right straight arm under your head, keep your left one at the waist. Raise and lower your left leg. Then do wheel movements with the same leg. Back to the starting position. Roll to the other side and repeat the exercise. Run 10-15 times.
- Lie on your stomach, clasp your ankles in your hands, throw your head back, and swing on your stomach for 2 to 3 minutes.