If you have very little time to go to a gym, try doing exercises to slim your abdomen at home. Simple but effective movements developed by experts will help to order the figure.
How long will it take?
Let's finally stop fooling ourselves and believing in miraculous tales about rapid weight loss with the help of two or three magical exercises (pills, herbs, etc. ). It is not so easy to get rid of the fat accumulated over the years. Also, the stomach is a problem area and it is more difficult to remove excess in this place.
Even if the belly has just started to sag, it will take at least a couple of months to tone the muscles. To get very weak muscles in perfect order, you will have to work hard for at least six months.
However, you should not torture yourself with exercises until you are completely exhausted. If only because it may not have the best effect on your well-being. It is enough to practice regularly for 30-40 minutes a day. Subject to changes in nutrition, of course. Otherwise, you simply won't have time to burn off the incoming calories.
Tip!Start studying not tomorrow or Monday, but today. The body that has received a decent dose of endorphins, pleasure hormones, will immediately perk up, its mood will rise, and the strength to keep fighting will appear.
Why is fat stored in the belly?
Before taking any action to combat fat deposits in the abdomen, you need to understand where they come from and what you need to do to get rid of this problem for good in the future. After all, excessive savings in this area are not only unappealing abroad, but are also fraught with the development of quite serious diseases.
Excessive engorgement in the abdomen can be due to:
- genetic predisposition;
- hormonal disturbance, including an excess of cortisol (male hormone); after all, it is for the male figure that the accumulation of fat in the abdomen is characteristic;
- lack of physical activity.
Getting a hormonal alteration is easy. It is enough to lead an "unfair" lifestyle, overeat and prevent the body from getting enough sleep. Then, having collected himself, one should make fun of him with diets for a couple of months, limiting the most important foods for the body, and thus only aggravate the situation.
Doctors' warnings that we only win most diseases with the wrong diet have not scared us for a long time. The phrases that say "overeating" and "eating at night" are harmful and a "balanced diet" is necessary are so familiar that we simply stop paying attention to them. Although a healthy lifestyle, that is, a balanced diet and exercise, is the only way to restore not only your own figure, but also your health.
Tip!Stop listening to advertising tales of magic pills, miracle slimming belts, and dietary supplements. To achieve a significant result, you need to work on yourself and completely change your lifestyle. Other effective and, more importantly, safe means simply do not exist.
What is visceral fat and why is it dangerous?
Doctors classify body fat into three types:
- subcutaneous;
- intramuscular - the first two types are the least dangerous;
- visceral, located precisely in the abdominal region and involving all internal organs, squeezing them and causing serious changes; It is in this type of fat where the "bad" cholesterol accumulates.
Fat in reasonable amounts is necessary for the body. With their help, fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that accompany food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from the cold and the internal organs from injury. With the visceral, everything is much more complicated. It is their accumulation that leads to the development of atherosclerosis, diseases of the internal organs, heart disease and diabetes. Doctors say that every extra inch of waist takes a year off our lives.
Tip!Fat burning has been shown to occur most intensively at night. Therefore, if you want to lose weight, not only eat right, but also get enough sleep.
10 exercises for beginners
Anyone who has played sports for a long time has long learned his own set of exercises that are ideal for him. For beginners, we suggest using the advice of fitness trainer Gay Gasper, who has developed simple yet highly effective exercises specifically for the abdominal muscles. However, we repeat: for the effect to be obvious, classes will need to be held regularly.
Tip!You should not load your muscles immediately in the first few seconds. Before starting any workout, be sure to warm up.
Simple twist
To perform this simple exercise, you must lie on the floor and bend your knees. At the same time, the feet must be completely on the ground. The hands go behind the head. The press is a bit tense. When inhaling, this is important, we lift our shoulders off the ground, stay in this position for two beats (one, two) and then lower again when exhaling to the ground. Like all subsequent exercises, we repeat 10 times.
The chin should not be lowered during this exercise. Keep your elbows in line with your shoulders. It is necessary to work only with the press; the buttocks at this time should be relaxed. In fact, all other exercises will be complicated variations of the first with the study of the rest of the muscle groups.
After the first exercise, rest your muscles again: lie on your back, stretch your arms, inhale and lower them.
If you feel tired while exercising, don't give up. A perfect belly cannot be easily achieved.
Tip!If the exercise is still difficult for you, simplify it by doing it with your arms crossed over your wrists. In the future, when the muscles get stronger, you can perform their full version.
Raising the legs
Now we start working with the lower press. This exercise is also done lying down. First, lift your bent legs at a 90 degree angle. The hands are spread apart, the palms are pressed against the ground. Slowly we draw the stomach, slightly lift the hips a couple of centimeters from the floor (the legs remain bent) and return to the starting position.
We will rest a bit, stretch, and continue our lesson again. During this exercise, the back should not be pulled off the ground. All work must be done by the abdominal muscles. When you fully master these movements in later workouts, compliment them by lifting your legs not bent, but fully extended.
Tip!Once you feel your muscles are stronger, breaks and breaks between reps can be eliminated.
Twisting and lifting your legs
Let's combine the first and second exercises that we have already mastered. Lying on your back, as in the second exercise, bend your knees and spread your arms at your sides. We sneak in the press. In this position, we need to raise both the shoulders and the buttocks above the ground.
Exhalation during exercise is done at the time of greatest tension. Breathing is uniform. Don't pull your elbows forward. Break again and relax the muscles for 1 to 1. 5 minutes. We continue with these exercises.
Start exercising in a good mood, then the training result will be better.
Tip!Playing sports with someone is easier. Enlist the support of a friend or colleague and start working on your figure together. They will be able to help each other with advice and share the results of their achievements.
Side crunches
These movements will help exercise your oblique muscles. The starting position is similar to the first exercise. Lying on your back, slowly bend your knees. Press your feet against the ground. The hips are slightly apart. Hands behind the head. You don't need to hook them, just press them firmly against your head.
As we exhale, we begin to gradually reach first with one and then with the other shoulder to the opposite knee. The other elbow remains on the ground, which helps maintain balance. The buttocks do not come off the ground. Only the upper back is raised, the back at the waist remains firmly pressed to the floor. Don't lower your chin. Also 10 reps.
Tip!You can simplify the exercise by not putting your hands behind your head, but simply reaching your opposite knee with them. A more difficult option is to lift and cross your legs.
Spinning with a lunge
Lying position. The feet are on the ground, the legs are bent at the knees. We keep our hands behind our heads. We alternately raise one or the other leg to the chest, while raising the back. The other leg is still bent at the knee for balance and the foot is on the ground.
We wait. Exhale as you squat down, inhale as you return to the starting position. We don't break our breath. The same goes for the second leg. We do 5 movements for each leg.
If you want to make the exercise easier, stretch your leg up. A more difficult option with raising both legs. Also, when the first leg is working, the second does not bend.
Tip!Every rep counts. Even if you are tired, force yourself to do the movement one more time, one last time.
Bike
The slightly modified movements, familiar to us from physical education lessons, perfectly exercise the lateral muscles. Bend your legs so that your heels are closer to your buttocks. Hands behind head, shoulders off the ground. First, we stretch one leg so that the angle between it and the floor is 45 degrees. At the same time, we stretch with one shoulder to the knee of the bent leg (opposite).
We straighten the bent leg, bend the second and repeat the movements, but with the other shoulder. We repeat 10 times without pauses.
Tip!To achieve the best results, it is not the quantity but the quality of the exercises performed that is important. To fully load the muscles, the movements must be slow and unhurried.
Move your socks
A rather difficult exercise that gives the maximum load to the press. Lying on your back, place your hands behind your head and lift your legs bent at a 90-degree angle. At the same time, he pulls on his socks. We tear the upper part of the back off the ground. We lower one leg, touching the ground with our toes. Then we return it to its original position and lower the other leg.
As you inhale, your back is pressed against the ground. As we exhale, we get up. We do not lower our back while performing the movements.
Tip!If these movements are difficult for you, try bending your legs at first without lifting your shoulders off the ground. In the future, complicate the exercise by doing it with your arms extended above your head.
Circular rotations
Exercise to work with all the press. In the prone position, the knees are slightly bent, the feet are on the floor, the arms are behind the head. We tear the shoulders off the ground and begin to rotate the body in one direction or another 5 times, without pause. Every time you need to make a complete circle.
We do not rip the pelvis off the ground. We keep our balance with our legs close to the ground. The exercise is done as slowly and clearly as possible. Exhale - got up. Inhale - lowered.
Tip!Excessive overvoltage is unacceptable. It will only lead to the fact that you will quickly tire and will not be able to complete the entire complex.
Back bending with bent knees
We will pump the muscles of the press and the back. To do this, we kneel. The elbows should be bent and resting on the ground. You can put a small pillow or a soft towel under them.
We kick our knees off the ground, standing only on the elbows and toes. The back is straight. Count to three and carefully return to the starting position.
Tip!All exercises for the abdominal muscles can be performed by both women and men.
Raise the legs from the support position
Lie on your stomach. The arms are bent at the elbows. The toes of the extended legs rest on the ground. Get up in this position from the floor and stretch on a rope so that each of your muscles is taut. The back should not be bent. Go back to the starting position. Repeat the exercise again.
Tip!Never stoop; otherwise, your stomach will immediately start to sink. If you have weak back muscles, add some posture exercises to the set.
Aerobic exercise
With the help of the above exercises, you can significantly strengthen the abdominals, get rid of the sagging abdomen, and put the internal organs in order. But, if you have a serious weight problem, be sure to include aerobic exercise, that is, exercises in which oxygen is burned intensively. In fact, with their participation, the maximum amount of fat is consumed.
So, if you want to not only strengthen muscles, but also get rid of hated body fat in the shortest possible time, go for a walk, jog, swim, ice skate, volleyball, soccer, hockey, or dance. They, along with proper nutrition, will help you quickly get rid of weight problems.