If you have very little time in a fitness room, try doing belly slimming exercises at home. Simple but effective movements developed by professionals help to tidy up the figure.
How much time does it take?
Let’s finally stop fooling ourselves and don’t believe in wonderful tales of fast weight loss with two or three magic exercises (pills, herbs, etc. ). It’s not that easy to get rid of fat that has accumulated over the years. In addition, the stomach is a problem area, and this is the hardest place to remove excess.
Even if the abdomen has just begun to sag, it takes at least a few months to tone the muscles. You need to work hard for at least six months to get your very weak muscles in perfect shape.
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 exercise regularly for 30-40 minutes a day. Of course, depending on changes in diet. Otherwise, you simply won’t have time to burn your incoming calories.
Advice!Don’t start learning tomorrow or Monday, but today. The body that has received a fair dose of endorphins - the pleasure hormones - immediately spins up, your mood rises, and the strength appears to fight further.
Why is fat stored in the abdomen?
Before you take any action to combat abdominal fat deposits, 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 externally unattractive, but also fraught with the development of rather serious diseases.
Excessive congestion in the abdomen can be caused by:
- genetic predisposition;
- hormonal disorders, including excess cortisol (male hormone) - after all, the male figure is characterized by the accumulation of fat in the abdomen;
- lack of physical activity.
It is easy to develop hormonal disorders. It is enough to lead an "unfair" lifestyle, eat too much and prevent the body from getting enough sleep. Then, in remembrance of themselves, they make fun of diets for a few months, restrict the foods that are most important to the body, and only make the situation worse.
The admonitions of doctors that we deserve most of our illnesses only through improper nutrition have not frightened us for a long time. The terms "overeating" and "eating at night" are harmful, and a "balanced diet" must be followed, so familiar that we simply don't pay attention to them. Although a healthy lifestyle — that is, a balanced diet and exercise — is the only way toto restore not only your own figure but also your health.
Advice!Don’t listen to promotional tales about magic pills, amazing slimming belts, and dietary supplements. To achieve meaningful results, you need to work on your own and completely change your lifestyle. Other effective and, most importantly, secure devices 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, localized precisely in the abdominal region, covering all internal organs, compressing them and leading to severe changes; this type of fat accumulates "bad" cholesterol.
A reasonable amount of fat is needed by the body. With their help, fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that come with the food.
Subcutaneous and intramuscular fats are basically energy stores. They protect the body from the cold and the internal organs from injury. Everything is much more complicated than the viscera. His accumulation leads to the development of atherosclerosis, diseases of the internal organs, heart disease and diabetes. Doctors say that every extra centimeter in the waist takes a year out of our lives.
Advice!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 been playing sports for a long time has long taken the ideal set of exercises for him. For starters, we recommend 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 should be done regularly.
Advice!You should not immediately strain your muscles for the first few seconds. Before you start any workout, be sure to warm up.
Easy twisting
To perform this simple exercise, you need to lie on the floor and bend your knees. However, the feet should be completely on the floor. The hands are behind the head. The press was a little tense. When inhaling - this is important - we lift our shoulders off the floor, linger in this position for two counts (one, two), then when exhaling we descend to the floor again. As with any additional exercise, repeat 10 times.
The chin should not be lowered during exercise. Keep your elbows in line with your shoulders. All you have to do is work with the press - your buttocks need to relax at this point. In fact, all the other exercises will be the first complicated version, studying the other muscle groups.
After the first exercise, relax the muscles again - lying on your back, stretch your arms, inhale and lower them.
If you feel tired while doing the exercises, do not give up. It is not easy to achieve a perfect belly.
Advice!If the exercise is still difficult for you, simplify it by crossing your arms across your wrists. In the future, when your muscles get stronger, you can do the full version.
Lifting the legs
Now we start to work out the bottom press. This exercise is also performed while lying down. First, raise the legs bent at a 90-degree angle. The hands are spread apart and the palms are pressed to the floor. Slowly pull in your stomach, lift your hips slightly a few inches off the floor (legs remain bent), and return to starting position.
We rest a little, stretch and continue the lesson again. During the exercise, the back should not be torn off the floor. All work should be done by the abdominal muscles. If you fully master these movements in subsequent workouts, perform them by lifting your legs not outstretched but fully outstretched.
Advice!If you feel your muscles are stronger, breaks and rest between repetitions can be removed.
Twisting and lifting the legs
Let’s combine the first and second exercises we’ve already mastered. Lying on your back, as in the second exercise, bend your knees and spread your arms to the side. Strain the press. In this situation, we also need to raise our shoulders and buttocks above the floor.
During exercise, exhalation occurs at the moment of greatest tension. Breathing is even. Do not pull your elbows forward. Eliminate again and relax the muscles for 1-1, 5 minutes. We will continue these exercises.
Start training in a good mood, you will get a better workout result.
Advice!It's easier to play sports with someone. Get the support of a friend or colleague and start working together on your shape. You can help each other with advice and share the results.
Side crunch
These movements help to develop the oblique muscles. The starting position is similar to the position of the first exercise. Lying on your back, slowly bend your knees. Press your foot to the floor. The hips are slightly apart. Hands behind your head. You don’t have to fasten them, you just have to press them tightly to your head.
As we exhale, we begin to gradually reach our knees with one shoulder and then the other. The other elbow stays on the floor, helping to maintain our balance. The bottom does not come off the floor. Only the upper part of the back is raised, the lumbar support remains firmly pressed against the floor. Do not lower your chin. Also 10 repetitions.
Advice!You can simplify the exercise by not putting your hands behind your head but simply reaching to the opposite knee. A more difficult option is to raise and cross your legs.
Twisting with eruption
Lying situation. The legs are on the floor, the legs bent at the knees. We keep our hands behind our heads. Alternately, pull one or the other leg up to your chest while lifting your back. The other leg is still bent at the knees to maintain balance and the leg is on the floor.
We are waiting. Exhale when bending, inhale when returning to the starting position. We do not break our breath. The same goes for the second leg. We make 5 movements on each leg.
If you want to make the exercise easier, stretch your legs. Harder option by raising both legs. Moreover, when the first leg works, the second does not bend.
Advice!Every repetition counts. Even if you are tired, force yourself to make the move one last time.
Bicycle
The slightly modified movements known from physical education classes perfectly develop the lateral muscles. Bend your legs so that your heels are closer to your bottom. Hands behind head, shoulders off the floor. First, straighten one leg so that it is 45 degrees between the angle and the floor. However, with one shoulder stretched to the knee of the bent (opposite) leg.
We straighten the bent leg, bend the second, and repeat the movements, but the other shoulder. Repeat 10 times without pause.
Advice!For the best results, it is not the quantity but the quality of the exercises performed that is important. For a full load on the muscles, the movements should be slow and not hasty.
Move your socks
Quite a difficult exercise that provides maximum load for the press. Lying on your back, place your hands behind your head and raise your legs bent at a 90-degree angle. At the same time, the socks are pulled. The upper back is torn off the floor. We lower one of our feet, touching the floor with our toes. We then return it to its original position and lower our other leg.
When inhaled, the back is pressed to the floor. When you exhale - we get up. Do not lower your back while performing the movements.
Advice!If you find these movements difficult, first try to bend your legs without lifting your shoulders off the floor. In the future, complicate the exercise by stretching your arms over your head.
Circular rotations
Practice for reworking the entire press. In a supine position, the knees are slightly bent, the legs on the ground, the arms behind the head. Tear your shoulders off the floor and start rotating your body 5 times in one direction or the other without a break. You have to do a full lap each time.
We don’t tear the pool off the floor. We keep the balance with the feet pressed to the floor. Do the exercise as slowly and cleanly as possible. Exhalation - rose. Inhale.
Advice!Excessive overvoltage is unacceptable. This only results in the fact that you get tired quickly and won’t be able to finish the whole complex.
Bending back with bent knees
The muscles of the press and back are pumped. To do this, we kneel. The elbows should be bent and lie on the floor. You can put a small pillow or a soft towel under them.
The knees are torn off the floor, keeping only on the elbows and toes. The back is straight. Count to three and carefully return to the starting position.
Advice!All abdominal exercises can be performed by both women and men.
Lifting the legs out of the support position
Lie on your stomach. The arms were bent at elbows. The toes of the outstretched legs rest on the floor. Get up from the floor in this position and stretch it into a cord so that all your muscles are tense. The back cannot bend. Return to starting position. Repeat the exercise.
Advice!Never bend down - otherwise your stomach will sag immediately. If your back muscles are weak, add some posture exercises to the kit.
Aerobic exercise
With the above exercises, you can significantly strengthen your abdominal muscles, get rid of sagging abdomen and tidy up your internal organs. But if you have a serious weight problem, be sure to take aerobic exercises - exercises that burn oxygen intensely. In fact, by participating, the maximum amount of fat is consumed.
Therefore, if you want to not only strengthen your muscles, but get rid of your hated body fat as soon as possible, walk, jog, swim, skate, play volleyball, play football, hockey or dance. Together with proper nutrition, they help you get rid of weight problems quickly.