If you really don’t have time to go to the gym, try doing abdominal weight loss exercises at home. Simple but effective movements developed by experts will help to organize the figure.
How long will it take?
Let us finally stop deceiving ourselves, and stop believing in the miracle of fast weight loss with the help of two or three magic exercises (pills, herbs, etc. ). Fat accumulated over the years is not so easy to separate. Moreover, the stomach is a problem area, this place is the most difficult to remove the excess part.
Even if the abdomen has just started to sag, it will take at least a few months to build the muscles. To keep your very weak muscle tissue in order, you must work hard for at least six months.
However, you should not use exercise to torture yourself until you are completely exhausted. If it is just because it may not have the best impact on your health. Regular practice for 30-40 minutes a day is enough. Of course, it is affected by nutritional changes. Otherwise, you won't have time to burn the calories you eat.
Suggest!Do not start learning tomorrow or Monday, but start today. The body receives the proper dose of endorphins-the pleasure hormone-will immediately cheer up, your mood will rise, and there will be further power to fight.
Why does fat accumulate in the abdomen?
Before taking any measures to combat abdominal fat deposits, you need to understand their source and what you need to do to get rid of this problem forever in the future. After all, over-saving in this area is not only unattractive on the surface, but also fraught with the development of quite serious diseases.
Excessive abdominal congestion may be caused by the following reasons:
- Genetic predisposition;
- Hormonal disorders, including excessive cortisol (male hormone)-after all, abdominal fat accumulation is a characteristic of the male body;
- Lack of physical activity.
Hormonal imbalance is easy. It is enough to live an "unrighteous" lifestyle, overeating and not getting enough sleep for the body. Then, in retrospect, one should laugh at him with a few months of diet and limit the foods that are most important to the body, which will only exacerbate the situation.
For a long time, doctors have warned that we can only get most diseases through improper diet. "Overeating" and "eating at night" are harmful. You need to stick to the phrase "balanced diet" which is so familiar, we just stop paying attention to them. Although a healthy lifestyle—that is, a balanced diet and exercise—is the only way to restore your body and health.
Suggest!Stop listening to advertising stories about panacea, miraculous weight loss belts, and dietary supplements. In order to obtain meaningful results, you should work hard for yourself and completely change your lifestyle. Other effective and most importantly safe methods simply do not exist.
What is visceral fat and why is it dangerous?
Doctors divide body fat into three categories:
- Subcutaneously;
- Intramuscular injection: the first two types are the least dangerous;
- The internal organs, which are accurately positioned in the abdominal area and wrap all the internal organs, squeeze them and cause serious changes; "bad" cholesterol accumulates in this fat.
The body needs the right amount of fat. With their help, fat-soluble vitamins are absorbed. A small layer of fat accumulates all the harmful substances in the food.
Subcutaneous and intramuscular fat are essentially energy stores. They protect the body from the cold and the internal organs from harm. With internal organs, everything is much more complicated. It was his accumulation that led to the development of atherosclerosis, visceral disease, heart disease and diabetes. The doctor said that for every centimeter of waist increase, our life will be reduced by one year.
Suggest!Facts have proved that fat burning is most concentrated at night. Therefore, if you want to lose weight-not only eat the right food, but also get enough sleep.
10 exercises for beginners
People who have been engaged in sports for a long time have long learned a set of exercise methods that suit them. For beginners, we recommend following the advice of fitness coach Gay Gasper, who has developed a simple but very effective exercise method specifically for the abdominal muscles. But let's say it again-in order to be effective, regular courses are required.
Suggest!You should not load muscles immediately in the first few seconds. Before starting any exercise, be sure to warm up.
Simple twist
To perform this simple exercise, you need to lie on the floor and bend your knees. At the same time, both feet should be fully on the ground. Put your hands behind your head. The reporter was a little nervous. When we inhale—this is important—we lift our shoulders off the floor, stay in this position twice (one or two), and then lower ourselves to the floor when we exhale again. As with all subsequent exercises, we repeat it 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 hips should be relaxed at this time. In fact, all other exercises will be complex variations of the first exercise and study the rest of the muscle groups.
After the first exercise, rest the muscles again-lie on your back, extend your arms, inhale and lower them.
If you feel tired while practicing, don't give up. You cannot easily get a perfect abdomen.
Suggest!If exercise is still difficult for you, simplify it by crossing your arms on your wrists. Later, when the muscles are strengthened, you can perform its full version.
Raise leg
Now we begin to exercise depression. This exercise is also performed while lying down. First, lift the leg bent at a 90 degree angle. Separate your hands and press your palms on the floor. Slowly, we tighten the abdomen, raise the hips a few centimeters above the ground (with the legs bent), and then return to the starting position.
We take a break, stretch, and then continue our course. In this exercise, the back should not be torn off the floor. All work should be done by the abdominal muscles. When you fully master these movements in subsequent training, complicate them by lifting, not bending, but fully extended legs.
Suggest!Once you feel your muscles are stronger, you can cancel the pauses and rests between repetitions.
Twist and raise the leg
Let's combine the first and second exercises we have already mastered. Lie on your back, as in the second exercise, bend your knees and spread your arms to your sides. We make the media nervous. In this position, we need to raise our shoulders and hips above the floor.
The exhalation during exercise is carried out at the most tense moment. Breathe evenly. Don't pull your elbows forward. Rest again and relax the muscles for 1-1. 5 minutes. We continue these exercises.
Start exercising with a good mood, the effect of exercise will be better.
Suggest!It is easier to participate in a sports meeting with someone. Enlist the support of friends or colleagues and start shaping your body together. You will be able to help each other provide advice and share results.
Side crunches
These actions will help exercise the oblique muscles. The starting position is similar to the position in the first exercise. Lie on your back and slowly bend your knees. Press your feet on the floor. The hips are slightly apart. Put your hands behind your head. You don't need to catch them, just press them tightly on your head.
As we exhale, we begin to gradually use one shoulder first, and then use the other shoulder to reach the opposite knee. The other elbow stays on the floor to help us maintain our balance. The hips will not leave the floor. Only the upper back was lifted, and the back of the waist was still firmly pressed on the floor. Don't lower your chin. Also 10 times.
Suggest!If you do not put your hands behind your head, but extend your hands to the opposite knee, you can simplify the exercise. A more difficult option is to lift and cross your legs.
Twist with lunge
Lying position. Keep your feet on the ground and bend your legs at your knees. We put our hands behind our heads. We alternately pull one or the other leg to the chest while raising the back. The other leg is still bent at the knee to maintain balance, and the foot is on the floor.
We expect. Exhale when bending, and inhale when returning to the starting position. We will not be out of breath. The same is true for the second round. We do 5 movements on each leg.
If you want to make exercise easier, straighten your legs. Lifting your legs is a more difficult choice. Also, when the first leg is working, the second leg is straight.
Suggest!Every repetition is important. Even if you are tired, force yourself to do it one more time, one last time.
bike
From the slightly modified movements that we are familiar with in physical education class, we perfectly exercise the lateral muscles. Bend your legs and bring your heels closer to your hips. Put your hands behind your head, and your shoulders off the ground. First, we straighten one leg so that the angle between it and the floor is 45 degrees. At the same time, we stretch one shoulder to the knee of the bent (opposite) leg.
We straighten the bent leg, bend the second one and repeat the action, but with the other shoulder. We repeat it 10 times without stopping.
Suggest!In order to achieve the best results, what matters is not the number of exercises, but the quality of the exercises. In order to fully load the muscles, the movements must be slow and calm.
Shake your socks
A fairly difficult exercise, which brings the greatest load to the press. Lie on your back, put your hands behind your head, raise your legs and bend them at a 90-degree angle. At the same time, the sock was pulled. We tore the upper back from the floor. We put down one leg and touched the floor with our toes. Then we restore it to its original position and put down the other leg.
When you inhale, your back presses on the floor. When exhaling-we stand up. We do not lower our back when we perform actions.
Suggest!If you find it difficult to do these movements, try to bend your legs first and don't lift your shoulders off the floor. In the future, you will complicate the exercise by extending your arms over your head.
Circular rotation
Exercise the entire printing press. In the prone position, the knees are slightly bent, the feet are on the floor, and the arms are behind the head. We tore off our shoulders from the floor and began to rotate our body 5 times in one direction or the other without stopping. Every time you need to make a complete circle.
We will not tear the pelvis off the floor. We keep our balance and press our legs on the floor. Practice as slowly and clearly as possible. Exhale-rose. Inhale-come down.
Suggest!Overpressure is unacceptable. It will only lead to the fact that you will soon feel tired and unable to complete the entire complex process.
Bend your knees back
We will pump press and back muscles. For this, we kneel down. The elbows should be bent and placed on the floor. You can put a small pillow or soft towel under them.
We tore off the knees from the floor, leaving only the elbows and toes. The back is straight. Count to three, then carefully return to the starting position.
Suggest!Both women and men can perform all exercises for the abdominal muscles.
Lift your legs from the support position
Lie on your stomach. The arm is bent at the elbow. Place the toes of the stretched leg on the floor. Get up from the floor in this position and stretch it into a rope so that each of your muscles will tighten. The back should not be bent. Return to the starting position. Repeat the exercise again.
Suggest!Never bend down-otherwise your stomach will immediately start to sag. If you have weak back muscles, add some posture exercises to this set.
Aerobic exercise
With the help of the above exercises, you can significantly strengthen your abdominal muscles, get rid of a sagging abdomen, and keep your internal organs in order. However, if you have a serious weight problem, be sure to do aerobic exercise-exercise that consumes a lot of oxygen. In fact, with its participation, the largest amount of fat is consumed.
Therefore, if you not only want to build muscle, but also want to get rid of annoying body fat in the shortest time, go for a walk, jogging, swimming, skating, volleyball, football, hockey or dancing. Together with proper nutrition, they will help you get rid of weight problems quickly.