If you do not have much time for the gym, try to do exercises to lose weight on the abdomen at home. Simple but effective movements developed by experts will help you arrange your figure.
How long will it take?
Let's finally stop deluding ourselves and believing in miraculous stories about losing weight fast with the help of two or three magic exercises (pills, herbs, etc. ). It is not so easy to get rid of the fat that has accumulated over the years. In addition, the stomach is a problem area and it is most difficult to remove the excess in this place.
Even if your belly has just started to sag, it will take at least a few months to tone your muscles. To get very weak muscles in perfect order, you will need to work hard for at least six months.
However, you should not bother with exercise until you are completely exhausted. Even just because it may not have the best effect on your well-being. It is enough to practice regularly for 30-40 minutes a day. Depending on the changes in diet, of course. Otherwise, you just won't have time to burn the incoming calories.
Advice!Start studying not tomorrow or Monday, but today. The body, which has received a decent dose of endorphins - hormones of pleasure, will immediately cheer up, and your mood will rise and the strength to continue the fight will appear.
Why does fat accumulate on the abdomen?
Before you take any measures to combat belly fat, you need to understand where they come from and what you need to do to get rid of this problem forever in the future. After all, excessive savings in this area are not only outwardly unattractive, but are also fraught with the development of quite serious diseases.
Excessive congestion in the abdomen can be caused by:
- genetic predisposition;
- hormonal disorders, including excess cortisol (male hormone) - after all, it is the male figure is characterized by the accumulation of fat in the abdomen;
- lack of physical activity.
Getting hormonal disorders is easy. It is enough to lead an "unjust" lifestyle, to overeat and not allow the body to sleep enough. Then, after recalling, one has to make fun of diets for several months, restricting the most important foods for the body and thus only aggravating the situation.
Doctors' warnings that most diseases are caused only by poor nutrition have not scared us for a long time. The phrases that "overeating" and "eating at night" are harmful and you should stick to a "balanced diet" are so familiar that we just stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - isthe only way to restore not only your own figure but also your health.
Advice!Stop listening to commercials about magic pills, miracle weight loss belts and nutritional supplements. To achieve a meaningful result, you need to work on yourself and completely change your lifestyle. Other effective and most importantly safe means simply do not exist.
What is visceral fat and why is it dangerous?
Doctors classify body fat into three types:
- subcutaneously;
- intramuscular: the first two types are the least dangerous;
- visceral, located exactly in the abdominal area and enveloping all internal organs, compressing them and leading to serious changes; it is in this type of fat that "bad" cholesterol accumulates.
Reasonable amounts of fat are necessary for the body. With their help fat-soluble vitamins are absorbed. A small layer of fat accumulates all the harmful substances that come with food.
Subcutaneous and intramuscular fats are mainly energy reserves. They protect the body from the cold and the internal organs from injury. With the visceral, everything is much more complicated. It is its accumulation that leads to the development of atherosclerosis, diseases of internal organs, heart disease and diabetes. Doctors say that every extra inch of the waist takes a year of our lives.
Advice!It has been proven that fat burning is most intense 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 been involved in sports for a long time has long chosen his own set of exercises that are ideal for him. For starters, we suggest using the advice of fitness trainer Gay Gasper, who has developed simple but very effective exercises specifically for the abdominal muscles. However, we repeat - for the effect to be obvious, classes will have to be held regularly.
Advice!You don't have to strain your muscles right away in the first few seconds. Before you start each workout, be sure to warm up.
Simple twisting
To perform this simple exercise, you need to lie on the floor and bend your knees. At the same time, the feet should be completely on the floor. The hands go behind the head. The press is a bit tense. When inhaling - this is important - we raise our shoulders from the floor, stay in this position for two counts (one, two) and then go down again to exhale on the floor. Like all the following exercises, 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 rear parts at this time should be relaxed. In fact, all other exercises will be complex variations of the first with the study of other muscle groups.
After the first exercise, give the muscles a rest again - lie on your back, stretch your arms, inhale and lower them.
If you feel tired while doing the exercises, do not give up. You cannot easily achieve a perfect belly.
Advice!If the exercise is still difficult for you, simplify it by doing it with your arms crossed at the wrists. In the future, when the muscles are strengthened, you can perform the full version.
Lifting the legs
Now we start training the lower press. This exercise is also done lying down. First, lift your legs bent at a 90-degree angle. The hands are open, the palms are pressed to the floor. Slowly pull the abdomen, slightly lift the thighs a few inches off the floor (legs remain bent) and return to starting position.
We will rest a little, stretch and continue the lesson again. During this exercise, the back should not be detached from the floor. All work must be done by the abdominal muscles. When you have fully mastered these movements in the next workouts, complicate them by lifting not bent but fully stretched legs.
Advice!Once you feel that your muscles are stronger, the pauses and breaks between repetitions can be eliminated.
Twisting and lifting the 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 wide to the side. We strain the press. In this position we need to raise both the shoulders and the buttocks above the floor.
Exhalation during the exercise is done at the moment of greatest tension. Breathing is even. Do not pull your elbows forward. Break again and relax the muscles for 1-1. 5 minutes. We continue with these exercises.
Start training in a good mood, then the training result will be better.
Advice!Playing sports with someone is easier. Enlist the support of a friend or colleague and start working on your figure together. You will be able to help yourself with advice and share the results of achievements.
Lateral crunches
These movements will help train the oblique muscles. The starting position is similar to the position in the first exercise. Lie on your back, slowly bend your knees. Press your feet to the floor. The thighs are slightly apart. Hands behind your head. You don't need to hang them, just press them tightly to your head.
When exhaling, we gradually begin to reach first with one, and then with the other shoulder to the opposite knee. The other elbow stays on the floor, helping to keep our balance. The rear parts are not separated from the floor. Only the upper back is raised, the back at the waist remains firmly pressed to the floor. Do not lower your chin. Also 10 reps.
Advice! You can simplify the exercise if you do not put your hands behind your head, but simply reach with them to the opposite knee. A more difficult option is to lift and cross your legs.
Twist with a blow
There was a situation. The feet are on the floor, the legs are bent at the knees. We keep our hands behind our heads. We pull one or the other leg to the chest in succession, while lifting the back. The other leg is still bent at the knee to maintain balance, and the foot is on the floor.
We look forward to it. Exhale when bending, inhale when returning to the starting position. We do not disturb our breath. The same goes for the second leg. We make 5 movements for each leg.
If you want to make the exercise easier, stretch your legs up. A more difficult option with lifting both legs. In addition, when the first leg works, the second is unfolded.
Advice!Every repetition counts. Even if you are tired, make yourself do the movement one more time, for the last time.
Bicycle
Slightly modified movements, familiar to us from physical education lessons, perfectly train the lateral muscles. Bend your legs so that your heels are closer to your buttocks. Hands behind head, shoulders off the floor. First, straighten 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 (opposite) leg.
We straighten the bent leg, bend the second and repeat the movements, but with the other shoulder. Repeat 10 times without pauses.
Advice!To achieve the best results, it is not the quantity that matters, but the quality of the exercises performed. To fully load the muscles, the movements must be slow and unhurried.
Shake your socks
Quite a difficult exercise that gives maximum load to the press. Lying on your back, place your hands behind your head and lift your legs bent at an angle of 90 degrees. At the same time, the socks are pulled out. We tear the upper back off the floor. We lower one foot, touching the floor with our toes. Then we return it to its original position and lower the other leg.
When inhaling, the back is pressed to the floor. When we exhale, we rise. We do not lower our backs while performing the movements.
Advice!If you find it difficult to do these movements, try bending your legs first without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with outstretched arms over your head.
Circular rotations
Exercise to work throughout the press. In the supine position, the knees are slightly bent, the feet are on the floor, the hands are behind the head. We take our shoulders off the floor and start rotating the body in one direction or the other 5 times, without a pause. You have to make a full circle every time.
We do not detach the pelvis from the floor. We maintain balance with our feet pressed to the floor. The exercise is done as slowly and clearly as possible. Exhale - a rose. Inhale - go down.
Advice!Excessive overvoltage is unacceptable. This will only lead to the fact that you will get tired quickly and you will not be able to complete the whole complex.
Bend with bent knees
We will pump the muscles of the press and back. To do this, we kneel. The elbows should be bent and rest on the floor. Under them you can put a small pillow or a soft towel.
We take our knees off the floor, keeping only the elbows and toes. The back is straight. Count to three and carefully return to starting position.
Advice!All abdominal exercises can be done by both women and men.
Lifting the legs from a supporting position
Lie on your stomach. The arms are bent at the elbows. The toes rest on the floor. Get up from the floor in this position and stretch in a string so that each of your muscles is tense. The back should not bend. Return to starting position. Repeat the exercise again.
Advice!Never bend over - otherwise your stomach will immediately start to sag. If you have weak back muscles, add some posture exercises to the kit.
Aerobic exercise
With the help of the above exercises you can significantly strengthen the abdomen, get rid of a sagging abdomen and tidy up the internal organs. But if you have a serious weight problem, be sure to include aerobic exercise - exercise in which oxygen is burned intensely. In fact, it consumes the maximum amount of fat.
Therefore, if you want not only to strengthen muscles, but also to get rid of the hated body fat in the shortest possible time, go for walks, jogging, swimming, skating, volleyball, football, hockey or dancing. They, along with proper nutrition, will help you get rid of weight problems quickly.