The abdomen is a problem area for many people, especially women. There can be many reasons why excess accumulates here: heredity, improper diet, lack of physical activity, etc. To solve this problem, you must adhere to an integrated approach - eat right and, of course, play sports. There are very effective abdominal weight loss exercises that help you get in shape quickly. By performing the suggested set of exercises regularly, you will soon notice that your abdomen is flat and your waist is thin. The main thing is not to be lazy.
HOW TO PERFORM EXERCISE
The most effective abdominal weight loss exercises can fail if done incorrectly. To maximize performance, follow these guidelines:
- It is important to understand the reason why you notice excess in the abdominal region and remove it. It can be diet, weakened muscles, an inactive lifestyle. By understanding what prevents you from achieving harmony, you will know what is worth working on.
- Many girls make the mistake of limiting themselves to local abdominal exercises. Experts advise not to neglect general exercises for the whole body. The conclusion is that the muscles in the abdomen are not local, but relate to the whole body, so for the desired result you need to keep the whole body in good shape. Generally brisk walking or running can be used as general exercises.
- Does not reap a quick result. First of all, the fat located between the organs in the abdominal cavity is burned, and only then the subcutaneous fat. The first results will be noticeable after about a few months of regular training.
- The optimal time for physical activity is considered to be morning, although few people can do it at that time. It is recommended to do the exercises three times a week for at least half an hour.
- Nutrition before and after training plays a big role. Before starting the lesson, it is recommended to eat no later than a few hours. Light carbohydrates are the best option. Drink water during training, because during exercise the body actively loses, and you have to replenish reserves. After physical activity, it is better to eat in an hour. The best option is fruit or protein to be used to build abdominal muscles.
- When you're done exercising, take a hot shower or bath.
EFFECTIVE WEIGHT LOSS EXERCISES
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.
The most popular abdominal exercise. You have to lie on the mat on your back. Bend your legs at the knees. In this case, the feet should be on the floor 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 rise, exhale and, returning to the starting position, inhale again. Exercise is recommendedperform 10 times for 2-3 sets.
Also effective exercises for weight loss on the abdomen at home. You need to lie face down on the mat. Bend your legs at the knees, place your feet on the floor, lower your arms along your body. Raise your legs so that your hips and floor are at right angles. Then lift your lower back so that your knees move toward your chest. Do 10 repsfor 2-3 sets.
The exercise is almost the same as a simple belly, but you will need to turn one shoulder towards 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. Lift the upper part, as with simple twists, turning the right shoulder to the left. The left side of the body should be on the floor. An exercise for the other side is performed similarly. It is recommended to repeat the exercise10-12 times.
Drobe in the legs
Lie face up with your legs outstretched and crossed. Repeat the same movements as for simple twists. Dosets 10-15 times.
exercise is performed in the same way as a sloping abdomen, but the difference is that you have to move your left leg when you move your right shoulder and vice versa. Do two sets of10-12 repsin each direction.
Lie on the rug or floor. Keep your hands on either side of your head. Lift your legs, bend them at the knees. Pull your right knee toward your chest. As you lift it, try to reach your left elbow with it. Then you need to straighten your right leg and draw your left knee to your chest. The upper body should be lifted and then the left knee pulled in the chest, making sure it touches the right elbow. Make two sets of10-12 setsfor each side.
A very popular exercise board for losing weight belly. The board helps to work not only on the abdomen and hips, but also on the back, hips. You need to take the position of the board on the mat or on the floor so that your elbows and knees are on the surface. Look forward, with the neck and spine in one straight line. Tear your knees off the floor, place your feet on your toes and hold in this position for half a minute. Then alternately take the position of the side board for both sides.
Lie on your side on the floor. Transfer the body weight to the right leg and arm. The arm should be bent at a right angle. Place your left foot on your 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 this tapefor 1-2 minutes.Do the same exercise for the other side.
Steps with turns
Step with your left foot, 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 on a chair. The right foot should be left, placing it on the toe. The back should be straight. At the same time you need to make strides for the other leg. It is recommended that you complete the exercise completely15 times.
This exercise is good for removing belly and hips. You need to stand up straight and feet together. Raise your arms above your head and fold them. Bend the torso as much as possible to feel the stretch. Stay in this position15 seconds,, then return to starting position. Do the same with the right side. When you exercise, you can extend your exercise time.
Vacuum is one of the most effective exercises for losing weight belly, while it is quite simple and is based mainly on breathing. Stand on all fours, take a deep breath and relax your stomach. Exhale. As you exhale, tense your abdomen and pull it inside. 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 on your hips, 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 your knees are on your chest, you don’t need to round your back and bend. Then lower your feet to the floor. Repeat the exercise15 times.
Many abdominal weight loss exercises are very effective. You can find a big ball called a fitball in almost every gym. You can also buy it in sports equipment stores. You can just sit on the ball and do the usual abdominal exercises. And this exercise works on the lower press. Sit on the floor, holding the ball between your feet with straight legs, then lean back and rest your hands on the floor. Pull your knees up to your chest, holding the ball, then straighten your legs. Note that the ball should not touch the floor, the abdomen should be tucked, muscles tense.
Simply walking is a great way to get rid of everything unnecessary, 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 the work of the heart and speed up the metabolism.
If you have mastered brisk walking, start running. Running perfectly burns fat in the body, including the abdomen. It is recommended to run for at least40 minutes,because after that time the active process of burning fat begins.
Swimming helps to get rid of excess belly and also keeps the whole body in good shape. It enables the improvement of the efficiency of cardiovascular training. In the initial phase, swimming is recommended at least once a week.
It is important to pay attention to breathing while working on the board.
With regular physical activity, you will soon see a clear change for the better. The exercises are quite simple and do not require any special skills. The main thing is to dedicate time to them regularly. I can help you with videos of weight loss exercises on the abdomen, which are presented in large numbers online and which will clearly show you how to exercise properly to achieve the result.
Also, if you want to be slimmer, reconsider your diet. Eat more often and in small meals, try to exclude fast food, sweets and other harmful foods from the menu, and build them on proteins, complex carbohydrates and plant foods.