If you are short of time to go to the fitness room, try doing belly slimming exercises at home. Simple but effective movements developed by experts will help to tidy up the figure.
How long will it take?
Let’s finally stop fooling ourselves and believe the magical story of rapid weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It is not so easy to part with the fat that has accumulated over the years. Moreover, the stomach is a problem area, and it is most difficult to remove excess in this place.
Even if the new stomach starts to relax, it will take at least a few months to tighten the muscles. To put very weak muscles in perfect order, you need to work hard for at least six months.
However, you should not torture yourself with exercise 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 diet, of course. Otherwise, you won’t have time to burn the incoming calories.
Advice!Start studying not tomorrow or from Monday, but today. A body that has received a good dose of endorphins - the hormone of pleasure - will immediately become fit, and your mood will improve and strength will emerge for further struggles.
Why is fat stored in the stomach?
Before taking any steps to combat fat deposits on the abdomen, you need to understand where it comes 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 externally unattractive, but also fraught with the development of relatively serious diseases.
Excessive congestion in the stomach can be caused by:
- genetic predisposition;
- hormonal disorders, including excess cortisol (male hormone) - after all, it is for male figures that the accumulation of fat in the abdomen is characteristic;
- lack of physical activity.
Getting a hormonal disorder is easy. It’s enough to lead an "untrue" lifestyle, overeat and prevent the body from getting enough sleep. Then, after remembering himself, one has to mock him with a diet for several months, limiting the foods that are most important to the body, and thus only aggravate the situation.
The doctor’s advice that we only get the majority of diseases with improper diet doesn’t scare us for a long time. The phrases that "overeat" and "eat at night" are dangerous and you have to adhere to a "balanced diet" are so common that we stop paying attention to them. Even a healthy lifestyle - i. e. a balanced diet and exercise - is the only way to restore not only your own figure, but also your health.
Advice!Stop listening to advertising stories about magic pills, magic weight loss belts and supplements. To achieve meaningful results, you have to work on yourself and change your lifestyle completely. Other effective and, most importantly, safe means do not exist.
What is visceral fat and why is it dangerous?
Physicians classify body fat into three types:
- subcutaneous;
- intramuscular: the first two types are the least dangerous;
- visceral, localized precisely in the abdominal area and enveloping all internal organs, squeezing them and leading to serious changes; it is in this type of fat that "bad" cholesterol accumulates.
Fat in reasonable quantities is needed for the body. With their help, fat -soluble vitamins are assimilated. Small layers of fat accumulate all the harmful substances that come with food.
Subcutaneous and intramuscular fat are essentially energy storage. They protect the body from the cold, and the internal organs from injury. With 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 centimeter at the waist takes away one year of our lives.
Advice!It has been proven that fat burning occurs most intensively at night. So, if you want to lose weight - not only eat right, but also get enough sleep.
10 exercises for beginners
Anyone who has long been involved in the sport has long picked up their own set of exercises that are right for him or her. For starters, we recommend using the advice of fitness trainer Gay Gasper, who has developed simple but highly effective exercises specifically for the abdominal muscles. However, we repeat - for the effect to be clear, classes need to be conducted periodically.
Advice!You don't have to immediately load the muscles in the first moment. Before starting any exercise, make sure you warm up.
Simple spinning
To do 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 hand goes to the back of the head. The press is a bit tense. During the inhalation - this is important - we lift our shoulders off the floor, linger in this position for two counts (one, two), and again lower ourselves while exhaling to the floor. Just like all the next exercises, we repeated 10 times.
The chin should not be lowered during this exercise. Make sure your elbows are aligned 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 the first complicated variation 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 exercising, don’t give up. You can’t easily achieve a perfect stomach.
Advice!If the exercise is still difficult for you, simplify it by doing it with your hands crossed on your wrists. In the future, when the muscles are strengthened, you can do the full version.
Raise your legs
Now we start working under the press. This exercise is also done while lying down. First, lift the bent leg at a 90 -degree angle. Hands outstretched, palms pressed to the floor. Slowly, we pulled the abdomen, slightly raised the hips a few centimeters off the floor (legs remained bent) and returned to the starting position.
We will relax a bit, stretch and resume our lessons. 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 this movement in the next exercise, complicate it by lifting the leg not bent, but fully extended.
Advice! Once you feel your muscles stronger, pauses and breaks between repetitions can be removed.
Turn and lift the legs
Let’s combine the first and second exercises we’ve mastered. Lying on your back, as in the second exercise, bend your knees and stretch your arms wide to the sides. We censor the press. In this position, we need to raise both the shoulders and buttocks on the floor.
Exhalation during exercise is performed at the moment of greatest tension. Breathing is even. Do not pull the elbow forward. Rest again and relax the muscles for 1–1. 5 minutes. We continue this exercise.
Start exercising in a good mood, then the results of training will be better.
Advice!Playing sports with someone is easier. Get the support of a friend or colleague and start working on your figure together. You will be able to help each other with advice and share results.
Crispy edges
This movement will help train the oblique muscles. The starting position is the same as the position in the first exercise. Lie on your back, slowly bend your knees. Press your feet to the floor. The hips are slightly separated. Hands behind your head. You don’t have to tie it, just press it tightly to 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 remained on the floor, helping to maintain our balance. The back does not protrude from the floor. Only the upper back is lifted, the buttocks at the waist remain pressed to the floor. Do not lower your chin. Also 10 repetitions.
Advice!You can simplify the exercise if you don’t put your hands behind your head, but just reach with them to the opposite knee. The harder option is to lift and cross your legs.
Spinning with a lunge
Lying position. Feet on the floor, feet bent at the knees. We put our hands behind our heads. We pull up alternately one or the other leg to the chest, while lifting the back. The other leg is still bent at the knee to maintain balance, and the foot is on the floor.
We hope. Exhale while bending, inhale when returning to starting position. We are not short of breath. The same goes for the second leg. We did 5 movements for each leg.
If you want to make the exercise easier, stretch your legs. A more difficult option by raising both legs. Moreover, when the first leg is functional, the second is not bent.
Advice!Every repetition is important. Even if you are tired, force yourself to do the movement again, for the last time.
Bicycles
Slightly modified movements, familiar to us from physical education lessons, perfectly train the lateral muscles. Bend the legs so that the heels are closer to the buttocks. Hands behind head, shoulders off the floor. First, we straightened one leg so that the angle between it and the floor was 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 movement, but with the other shoulder. We repeated 10 times without pause.
Advice!To achieve the best results, what matters is not the quantity but the quality of the training done. To fully load a muscle, the movement must be slow and not rushed.
Shake your socks
A rather difficult exercise that puts maximum load on the press. Lie on your back, place your hands behind your head and lift your legs bent at a 90 -degree angle. At the same time, the socks were pulled. We tore the top of the back off the floor. We lowered one foot, touching the floor with our toes. Then we returned it to its original position and lowered the other leg.
During inhalation, the back is pressed to the floor. While exhaling - we get up. We do not lower the back while doing the movement.
Advice!If you find it difficult to do this movement, try to bend your legs at first without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with your hands outstretched over your head.
Round round
Exercise to work through the entire press. In a prone position, knees slightly bent, feet on the floor, arms behind head. We tore the shoulders off the floor and started rotating the body in one direction or the other 5 times, without pause. Each time you have to make a full circle.
We did not tear the pelvis from the floor. We maintained balance with our feet pressed to the floor. Exercises are done as slowly and as clearly as possible. Exhale - up. Inhale - down.
Advice!Excessive overvoltage is not acceptable. It will only lead to the fact that you quickly get tired and will not be able to solve the whole complex.
Bend back with bent knees
We will be pumping the press and back muscles. To do this, we knelt down. Elbows should be bent and resting on the floor. You can put a small pillow or soft towel under it.
We tore the knees off the floor, retaining only on the elbows and toes. The back is straight. Count to three and carefully return to starting position.
Advice!All exercises for the abdominal muscles can be done by both women and men.
Lift the legs from a supporting position
Lie on your stomach. The arms are bent at the elbows. The extended toes are located on the floor. Get up in this position off the floor and stretch into the rope so that each of your muscles is tense. The back must not be bent. Return to starting position. Repeat the exercise again.
Advice!Never bend over - otherwise your stomach will start to sag. 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 stomach, get rid of sagging stomach and organize internal organs. But, if you have serious weight problems, be sure to include aerobic exercise - an exercise in which oxygen is burned intensively. Indeed, with its participation, the maximum amount of fat is consumed.
So, if you want to not only strengthen muscles, but also to break away from the hated body fat in the shortest possible time, go in for walking, jogging, swimming, ice skating, volleyball, football, hockey or dancing. They, coupled with proper nutrition, will help you quickly get rid of weight problems.