If you have very little time in the gym, try to do abdominal weight loss exercises at home. Simple but effective actions developed by experts will help to tidy up the figure.
How long will it take?
Finally, let's stop believing in miraculous tales about deceiving ourselves and losing weight fast with the help of two or three magic exercises (pills, herbs, etc. ). Getting rid of fat that has accumulated over the years is not easy. In addition, the stomach is a problem area, and the excess is the most difficult to eliminate here.
Even if the abdomen is just starting to sag, it will take at least a few months to tone the muscles. You will have to work hard for at least six months to get your weak muscles in perfect shape.
But you shouldn't torture yourself with exercises until you are completely exhausted. Just because it can't have the best effect on your well-being. It is enough to train regularly for 30-40 minutes a day. Of course, it is subject to dietary changes. Otherwise, you simply will not have time to burn the incoming calories.
Tip!Start learning today, not tomorrow or Monday. The body that receives endorphins in the right doses - pleasure hormones - will immediately rise and your mood will rise and you will have the strength to fight for the future.
Why does fat accumulate on the abdomen?
Before taking any action to combat fat deposits on the abdomen, you need to understand where they come from and what you can do to get rid of this problem forever in the future. After all, excessive savings in this area are not only seemingly attractive, but also fraught with the development of quite serious diseases.
Excessive obstruction in the abdomen can be caused by:
- genetic predisposition;
- hormonal disorders, including an excess of cortisol (male hormone) - because the accumulation of fat in the abdomen is characteristic of the male figure;
- lack of physical activity.
Hormonal disorders are easy to get. It is enough to lead an "unfair" lifestyle, overeat and prevent the body from getting enough sleep. Then, after remembering himself, it is necessary to mock him with diets for a few months, to limit the most important nutrients for the body, and thus aggravate the situation.
The advice of doctors that we get most of our diseases only through malnutrition has not frightened us for a long time. The phrases "overeating" and "eating at night" are harmful and you need to follow a "balanced diet" so familiar that we simply stop paying attention to them. However, a healthy lifestyle - that is, a balanced diet and exercise - is the only way to restore not only your figure, but also your health.
Tip!Stop listening to fairy tales about magic pills, miracle weight loss belts and dietary supplements. To achieve meaningful results, you need to work on yourself and completely change your lifestyle. Other effective and, most importantly, safe tools simply do not exist.
What is visceral fat and why is it dangerous?
Doctors divide body fat into three types:
- subcutaneous;
- intramuscular: the first two types are the least dangerous;
- visceral, precisely localized in the abdominal region and covering all internal organs, compressing them and causing serious changes; It is this type of fat that accumulates "bad" cholesterol.
The body needs an acceptable amount of fat. With their help, fat-soluble vitamins are assimilated. A small layer of fat collects all the harmful substances that come with food.
Subcutaneous and intramuscular fats are mainly energy storage. They protect the body from the cold and the internal organs from injuries. With visceral, everything is more complicated. Its 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 of our lives.
Tip!It has been proven that fat burning occurs most intensively at night. Therefore, if you want to lose weight - not only eat right, but also get enough sleep.
10 exercises for beginners
Everyone who has been doing sports for a long time has long chosen their own training set, which is ideal for him. For starters, we suggest using the advice of fitness coach Gay Gasper, who has developed simple but very effective exercises specifically for the abdominal muscles. But again, lessons need to be taught regularly to make the impact clear.
Tip!You should not load the muscles immediately in the first seconds. Be sure to warm up before starting any workout.
Simple wrapping
To perform 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 ground. The hands go behind the head. The press is a little tense. While breathing - this is important - we lift our shoulders off the ground, in this position we stretch two counts (one, two) and then descend to the ground again while breathing. Like all subsequent exercises, repeat 10 times.
The chin should not be lowered during this exercise. Keep your elbows together with your shoulders. You just need to work with the press - at this point the hips should be comfortable. In fact, all other exercises will be complex variations of the former with the study of the remaining muscle groups.
After the first exercise, relax the muscles again - stretch your back, stretch your arms, breathe and lower.
If you feel tired while doing the exercises, do not give up. You can't get a perfect belly easily.
Tip!If the exercise is still difficult for you, simplify it by crossing your arms at the wrists. In the future, when the muscles become stronger, you can perform the full version.
Raise your legs
Now we start working on the lower press. This exercise is also done while stretching. First, lift the legs bent at an angle of 90 degrees. The hands are spread out, the palms are pressed to the ground. Slowly pull on the stomach, lift the hips a few inches off the ground (legs remain bent) and return to the starting position.
We rest a little, lie down and resume our lesson. It should not fall off the back during this exercise. All work should be done by the abdominal muscles. In subsequent exercises, when you have fully mastered these movements, make them difficult by lifting the legs completely extended, not bent.
Tip!Once you feel your muscles are stronger, breaks and rest between repetitions can be eliminated.
Bend and lift your legs
Let's combine the first and second exercises that we have already mastered. As in the second exercise, lie on your back, bend your knees and spread your arms wide to the sides. We squeeze the press. In this case, we must lift both shoulders and hips off the ground.
During exercise, exhalation is done instantly with the greatest tension. Breathing is equal. Do not push your elbows forward. Take another break and relax your muscles for 1-1, 5 minutes. We continue these exercises.
Start training in a good mood, then the result of training will be better.
Tip!It's easier for someone to do sports. Seek the support of a friend or colleague and start working together on your figure. You will be able to help each other with tips and share the results of your achievements.
Side pulsations
These movements will help the curved muscles to work. The starting position is similar to the situation in the first exercise. Lying on your back, slowly bend your knees. Bury your feet on the ground. The hips are slightly apart. Hands behind your head. You do not need to tie them, just press them tightly on your head.
As we breathe in, we slowly begin to reach the knee, first with one and then with the other shoulder. The other elbow stays on the ground, helping to keep our balance. Breasts do not fall off the ground. Only the upper back is raised, the back of the waist is firmly pressed to the ground. Do not lower your jaw. Both 10 repetitions.
Tip!If you do not put your hands behind your head, but simply reach the opposite knee with them, you can simplify the exercise. A more difficult option is to lift and cross your legs.
Torsion with one stroke
Lying position. The legs are on the ground, the legs are bent at the knees. We keep our hands behind our heads. While lifting the back, we take turns pulling one or the other leg to the chest. The other leg is still bent at the knee to maintain balance, and the foot is on the ground.
We look forward to it. Breathe in as you bend, breathe in as you return to the starting position. We do not hold our breath. The same goes for the second leg. Do 5 moves for each leg.
If you want to make training easier, lift your legs. A more difficult option by lifting both legs. Moreover, when the first leg works, the second does not bend.
Tip!Each repetition is counted. Even if you are tired, force yourself to do the action one last time.
Bicycle
The slightly modified movements we are familiar with from physical education classes work the lateral muscles perfectly. Bend the legs so that the heels are closer to the hips. Hands behind head, 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 lie on the knee of the leg bent (opposite) with one shoulder.
We straighten the bent leg, bend the other and repeat the movements, but with the other shoulder. We repeat 10 times without a break.
Tip!For the best results, the quality of the exercises is important, not the quantity. To fully load the muscles, the movements should be slow and unhurried.
Slide your socks
A very difficult exercise that puts maximum pressure on the press. Lying 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 are tightened. We tear off the upper back without the floor. We lower one foot by touching the ground with our toes. Then we return it to its original position and lower the other leg.
Press on the back during inhalation. On exhalation - we get up. We do not lower our backs when performing movements.
Tip!If you have difficulty doing these movements, try to bend your legs before lifting your shoulders off the ground. In the future, make it harder to train by stretching your arms over your head.
Circular rotations
Train to work in all media. In a prone position, the knees are slightly bent, the feet are on the ground, the arms are behind the head. We pull the shoulders off the ground and begin to turn the body in one direction or the other 5 times without pausing. You need to make a full circle each time.
We do not pull the bowl off the ground. We keep our balance by pressing our feet on the ground. Training is as slow and clear as possible. Exhale - rose. Breathe - fell down.
Tip!Excessive tension is unacceptable. It's not just that you get tired quickly and you can't complete the whole complex.
Bend back with bent knees
We will pump the muscles of the press and back. To do this, kneel. The elbows should bend and stand on the ground. You can put a small pillow or a soft towel under them.
We pull the knees off the ground, keeping only the elbows and toes. The back is straight. Count to three and carefully return to starting position.
Tip!All exercises for the abdominal muscles can be done by both women and men.
Raise your legs from a supportive position
Lie on your stomach. The arms are bent at the elbows. The toes of the outstretched feet rest on the ground. In this case, get up and stretch a rope so that each of your muscles is tense. The back should not bend. Return to starting position. Repeat the exercise.
Tip!Never bend - otherwise your stomach will start to shake immediately. If your back muscles are weak, add some posture exercises to the set.
Aerobic exercise
With the help of the above exercises, you can significantly strengthen the abdominal muscles, get rid of sagging bellies and adjust the internal organs. But if you have a serious weight problem, be sure to include aerobic exercise - an exercise that burns oxygen intensively. Indeed, in its presence, the maximum amount of fat is consumed.
Therefore, if you want to not only strengthen your muscles, but also get rid of the hated body fat as soon as possible, do walking, running, swimming, skating, volleyball, football, hockey or dancing. Together with proper nutrition, they will help you get rid of weight problems quickly.