The abdomen is a problem area for many people, especially women. The reasons for the accumulation of excess here can be many: heredity, improper diet, lack of physical activity, etc. To solve this problem, you must adhere to an integrated approach - to eat right and, of course, exercise. . There are many effective abdominal weight loss exercises that help you get in shape quickly. Regularly performing the proposed set of exercises, you will soon notice that your abdomen has become flat and your waist is thin. The main thing is not to be lazy.
HOW TO PERFORM AN EXERCISE
The most effective abdominal weight loss exercises can fail if done incorrectly. To maximize your efficiency, follow these guidelines:
- It is important to understand the reason why you are seeing an excess in the abdomen and to eliminate it. This can be diet, weakened muscles, inactive lifestyle. Once you understand what prevents you from achieving harmony, you will understand what it is worth working on initially.
- Many girls make the mistake of limiting themselves to local abdominal exercises. Experts advise not to neglect the general exercises for the whole body. The conclusion is that the muscles in the abdomen are not local, they apply to the whole body, therefore for the desired result you need to keep the whole body in good shape. General brisk walking or running can be used as a general exercise.
- Don't reap a quick result. First, the fat located between the organs in the abdominal cavity is burned, and only then the subcutaneous adipose tissue. The first results will be noticeable after about a few months of regular training.
- The optimal time for physical activity is considered to be in the morning, although few people manage to do so during these hours. It is recommended to do the exercises three times a week for at least half an hour.
- Eating before and after a workout plays a huge role. It is recommended to eat no later than a few hours before the start of the lesson. Light carbohydrates are the best option. Drink water during training, because the body actively loses it during training and you need to replenish reserves. After physical activity it is better to eat after an hour. The best option is the fruit or protein that will be used to build abdominal muscles.
- When you're done exercising, take a hot shower or bath.
EFFECTIVE EXERCISES FOR WEIGHT LOSS
Abdominal weight loss exercises at home are quite simple and give good results. They strengthen the abdominal muscles and allow you to burn everything unnecessary in this problem area.
Curls
The most popular abdominal exercise. You should lie on the mat on your back. Bend your legs at the knees. In this case, the feet should be on the floor with the entire surface. Put your hands behind your head. Take a deep breath and lift and lift your upper body off the floor. As you ascend, exhale and, returning to the starting position, inhale again. It is recommended to perform the exercise10 times in 2-3 sets.
Back Crunches
Also effective exercises for losing weight at home. You should lie face down on the mat. Bend your legs at the knees, put your feet on the floor, lower your arms over your body. Raise your legs so that your thighs and floor are at right angles. Then lift your lower back so that your knees move toward your chest. Do 10 reps offor 2-3 sets.
Crush distortion
The exercise is almost the same as regular crunches, but you will have to turn one shoulder to the other. First, lie on the mat with your hands behind your head. Bend your legs at the knees so that your feet do not reach the floor. Raise the upper part, as in normal turns, by turning the right shoulder to the left. The left side of the body should be on the floor. The exercise for the other party is performed in a similar way. It is recommended to repeat the exercise10-12 times.
Leg Bending
Lie face up with your legs straight and crossed. Repeat the same movements as for normal twists. Do10-15 times.
Side Crunches
The exercise is performed in the same way as inclined crunches, but the difference is that you have to lift your left leg when moving your right shoulder and back. Do two sets of10-12 repsin each direction.
Twisting bike
Lie on the carpet or floor. Keep your hands on either side of your head. Lift your legs, bend them at the knees. Pull the right knee to the chest. As you lift it, try to reach your left elbow with it. Then you need to straighten your right leg and pull your left knee to your chest. The upper body should be lifted, then the left knee should be pulled up to the chest, making sure it touches the right elbow. Make two sets of10-12 setsfor each side.
Bending board
A very popular board for abdominal weight loss exercises. The board helps to make not only the stomach and sides, but also the back, thighs. You should take the position of the board on the carpet or on the floor so that your elbows and knees are on the surface. Look ahead, with the neck and spine in a straight line. Tear your knees off the floor, place your feet on your toes and hold in this position for half a minute. Then take the position of the side board for both sides in sequence.
Turning Tape
Lie on one side of the floor. Transfer the body weight to the right leg and arm. The arm should be folded at a right angle. Place the left foot on the right. The legs should be straight. Lift your hips and hold this position for 30 seconds. If you are already trained enough, you can hold thisbar for 1-2 minutes.Do the same exercise for the other party.
Bend Attacks
Step with your left leg, bending it at the knees. You should feel a stretch in the back of your right thigh. The arms should be raised forward so that they are parallel to the floor. Take a big step forward with your left foot and sit as if in a chair. The right foot should be left behind, placing it on the toe. The back should be straight. At the same time you need to make attacks for the other leg. It is recommended that you complete the exercise as a whole15 times.
Side turns
This exercise is good for removing the abdomen and sides. You have to stand up straight, put your feet up. Raise your arms above your head and fold them. Fold your torso as much as possible to feel the stretch. Stay in this position for15 seconds,then return to starting position. Do the same with the right side. When you train, you can extend the exercise time.
Vacuum
Vacuum is one of the most effective exercises for losing weight, while it is quite simple and is based mainly on breathing. Get on all fours, take a deep breath and relax your stomach. Exhale. As you exhale, tense your stomach and pull it out. Stay in this position for 15-30 seconds. Do 2 to 3 sets a day for15 reps.
Lifting the legs
This exercise will require a chair. Sit on it, straighten your shoulders and straighten your back. Put your hands to the side, palms down. Take a deep breath, exhale and raise your knees so that they are as close to your chest as possible. Stay in this position for 5-10 seconds. When the knees are in the chest, you do not need to round your back and bend. Then lower your feet to the floor. Repeat the exercise15 times.
Fitball Press
Many abdominal exercises to lose weight on the abdomen are very effective. In almost every gym there is a large ball called a fitball. You can also buy it in sports equipment stores. You can just sit on the ball and do your normal abdominal exercises. And this exercise works on the lower press. Sit on the floor, holding the ball between the legs of the straight legs, then lean back and support your hands on the floor. Pull your knees as far as possible to your chest, holding the ball, then straighten your legs. Please note that the ball should not touch the floor, the stomach should be retracted, with tense muscles.
Walk
Simple walking is a great way to get rid of everything you don't need, especially on your stomach. Walk at a brisk pace for 30 minutes at least five times a week. Also, such a simple exercise helps to improve heart function and speed up metabolism.
Running
If you have mastered brisk walking, start running. Jogging perfectly burns fat all over the body, including the abdomen. It is recommended to start at least40 minutes,, because after that time the active process of burning fat begins.
Swimming
Swimming helps get rid of excess belly and also keeps the whole body in good shape. This allows to improve the efficiency of cardiovascular training. In the initial stage, it is recommended to swim at least once a week.
It is important to watch your breathing as you make the board.
With regular physical activity, you will soon notice a clear change for the better. The exercises are quite simple and do not require any special skills. The main thing is to give them time regularly. You can help with videos of abdominal weight loss exercises, which are presented on the web in large numbers and which will clearly show you how to train properly to achieve results.
Also, if you want to be slimmer, review your diet. Eat more often and in small portions, try to exclude from the menu fast food, pastries and other harmful foods and build them on protein, complex carbohydrates and plant foods.