If you have little time for a fitness room, try to do belly slimming exercises at home. Simple but effective movements developed by experts will help to settle the figure.
How long will this take?
Let's finally stop deceiving ourselves and believing miraculous stories about rapid weight loss with the help of two or three magic exercises (pills, herbs, etc. ). Not easy. In addition, the stomach is a problem area, and it is most difficult to remove excess from this place.
Even if the stomach has just begun to loosen, it will take at least a few months to tone the muscles. You will need to work hard for at least six months to keep the very weak muscles in perfect order.
However, you should not torture yourself with exercise until you are completely exhausted. If only because it may not have the best effect on your well-being. Exercise regularly for 30-40 minutes per dayEnough to do. Subject to changes in nutrition, of course. otherwise, you will not have time to burn the incoming calories.
advice!Start studying not tomorrow or Monday, but today. The body that has received a good dose of endorphins - the hormones of pleasure - will immediately be stimulated, and your mood will rise and the strength will appear for the struggle ahead.
Why does fat accumulate on the stomach?
Before taking any measures to deal with fat deposits on the stomach, you need to understand where they come from, and what you need to do in the future to get rid of this problem forever. After all, Excessive savings in this area is not only unattractive outwardly, but also fraught with the development of serious diseases.
Excessive congestion in the stomach can be due to the following reasons:
- genetic predisposition;
- hormonal disruptions, including an excess of cortisol (male hormone) - after all, it is for the male figure that the accumulation of fat in the abdomen is characteristic;
- lack of physical activity.
It is easy to get hormonal disruptions. It is enough to lead an "irrational" lifestyle, overeating and prevent the body from getting enough sleep. Then, remembering myself, someone with a diet for a couple of monthsHe should be ridiculed, limiting the most important foods for the body, and thus only aggravate the situation.
The doctors' advice that we only get most diseases from improper diet has not frightened us for a long time. The phrases that "overeating" and "eating at night" are harmful and that you need to follow a "balanced diet"Yes, they are so familiar that we stop paying attention to them. However, a healthy lifestyle – ie a balanced diet and exercise – is the only way to restore not only your figure, but your health as well.
advice!Stop listening to stories advertising magic pills, miraculous weight loss belts and dietary supplements. To get meaningful results, you must work on yourself and completely change your lifestyle. Importantly, safe means simply do not exist.
What is visceral fat and why is it dangerous?
Physicians classify body fat into three types:
- subcutaneously;
- Intramuscular: The first two types are the least dangerous;
- visceral, localized precisely in the abdominal region and enveloping all internal organs, squeezing them and causing severe changes; It is in this type of fat that "bad" cholesterol accumulates.
A proper amount of fat is essential for the body. With the help of these fat-soluble vitamins are assimilated. A small layer of fat stores all the harmful substances that come with food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from cold and from injury to internal organs. With the intestine, everything is much more complicated. It is its accumulation that causes atherosclerosis, diseases of internal organs, Leads to the development of heart disease and diabetes. Doctors say that every extra centimeter of waist ends one year of our life.
advice!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
Anyone who has been involved in sports for a long time has long chosen his own set of exercises that is ideal for him. For beginners, we suggest using the advice of fitness trainer Gay Gasper, who specifically studiedSimple but very effective exercises for the abdominal muscles have been developed from. However, we repeat - in order for the effect to be obvious, the classes will need to be performed regularly.
advice!You should not immediately load the muscles in the first second. Be sure to warm up before starting any workout.
simple twisting
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 floor. Hands go behind the head. The press is slightly tense. On inhalation- This is important - we raise our shoulders off the floor, hold in this position for two counts (one, two), and then lower ourselves to the floor on an exhalation. Like all subsequent exercises, we repeat 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 - at this time the buttocks should be relaxed. In fact, with the study of all other muscle groups, othersAll exercises will be complex variations of the first.
After the first exercise, relax the muscles again - lie on your back, stretch your arms, inhale and lower them.
If you feel tired while exercising, don't give up. You can't get a perfect stomach easily.
advice!If the exercise is still difficult for you, simplify it by doing it with your arms on your wrists. In the future, when the muscles are strengthened, you can do the full version.
leg raise
Now we begin to work on the lower press. This exercise is performed even while lying down. First of all, bend the legs and raise them at an angle of 90 degrees. The arms are spread apart, the palms are pressed to the floor. Slowly, wePulling in the abdomen, raise the hips a few centimeters above the floor (legs remain bent) and return to the starting position.
We will rest a little, stretch and continue our lesson again. During this exercise, the back should not tear off the floor. All the work should be done by the abdominal muscles. When you fully master these movements in subsequent workoutsOnce achieved, complicate them by raising legs that are not bent, but fully extended.
advice! Once you feel that your muscles are strong, pausing and resting between repetitions can be removed.
leg swing and lift
Let's combine the first and second exercises that we have already mastered. Lying on your back, as in the second exercise, bend your knees and stretch your arms to the sides. We press the press. In this position we have toBoth the shoulders and buttocks have to be raised off the floor.
The exhalation during the exercise is done at the moment of greatest tension. The breathing is even. Do not pull your elbows forward. Take a break again and stretch the muscles 1-1. Rest for 5 minutes. We continue with these exercises.
Start exercising in a good mood, then the result of training will be better.
advice!It's easy to go sports with someone. Get the support of a friend or colleague and start working on your figure together. You'll be able to help each other out with advice and share the results of your achievements.
side crunches
These movements will help to work the oblique muscles. The starting position is similar to the position in the first exercise. Lying on your back, slowly bend your knees. Press your feet into the floor. Hips are slightly apart. Close to your head. Hands behind. You don't have to hold them, just press them tightly to your head.
As we exhale, we slowly begin to reach the opposite knee with the first one and then the other shoulder. The other elbow remains on the floor, which helps maintain our balance. The buttocks don't come off the floor. . Only upper back is lifted, back at waist is pressed firmly to floor. Do not lower your chin. Simultaneously 10 reps.
advice!You can simplify the exercise if you don't put your hands behind your head, but simply reach with them to the opposite knee. A more difficult option is to raise and cross your legs.
twisting with a lunge
Lying position. Feet are on the floor, legs are bent at the 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 nowTo maintain balance, the knee is bent, and the foot is on the floor.
We look forward. Exhale while bending, inhale when returning to starting position. We do not break our breath. The same goes for the second leg. We do 5 movements for each leg.
If you want to make the exercise easier, elevate your leg. A more difficult option with both legs raised. Also, when the first leg is working, the other leg is not bent.
advice!Every repetition counts. Even if you're tired, force yourself to do the movement one last time, one last time.
Bicycle
Slightly modified movements, which are familiar to us from physical education lessons, perfectly work out the lateral muscles. Bend the legs so that the heels are close to the buttocks. Hands behind the head, shoulders off the floor. First of all, we raise one leg. We straighten so that the angle between it and the floor is 45 degrees. At the same time, we extend from one shoulder to the knee of the bent (opposite) leg.
We straighten the bent leg, bend the other and repeat the movements, but with the other shoulder. We repeat 10 times without stopping.
advice!To get the best results, it is not the quantity but the quality of the exercises that are important. In order to fully load the muscles, the movements should be slow and unhurried.
swing your socks
Quite a difficult exercise that gives the maximum load on the press. Lying on your back, put your hands behind your head and raise your legs, bending them at an angle of 90 degrees. At the same time, the socks are pulled. We upper back off the floorWe lower one leg, touching the floor with the toes. Then we return it to its original position and lower the other leg.
On inhalation, the back is pressed to the floor. On exhalation - we rise. We do not lower the back while performing the movements.
advice!If you have difficulty performing these movements, try bending your legs first without lifting your shoulders off the floor. In the future, complicate the exercise by doing this with your arms above your head.
circular rotation
Perform the exercise to work through the entire press. In the prone position, the knees are slightly bent, the feet are on the floor, the hands are behind the head. We tear the shoulders off the floor and move the body in one direction or another, without stoppingIn begin to rotate 5 times. Each time you need to make a complete circle.
We do not tear the pelvis off the floor. We maintain balance by pressing the feet to the floor. The exercise is performed as slowly and clearly as possible. Exhalation - rose. Inhale - went down.
advice!Excessive overvoltage is unacceptable. It will only lead to the fact that you get tired quickly and will not be able to complete the whole complex.
backbend with bent knees
We will pump the muscles of the press and back. To do this, we kneel down. Elbows should be bent and rest on the floor. You can put a small pillow or soft towel under them.
We tear the knees 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 exercises for abdominal muscles can be done by both women and men.
raising the legs from a supporting position
Lie on your stomach. Arms are bent at the elbows. Toes of extended legs rest on the floor. In this position, rise off the floor and stretch into a string so that each of your muscles is tense. The back should not bend. Return to the starting position. Repeat the exercise again.
advice!Never bend down - otherwise your stomach will immediately begin to sag. If your back muscles are weak, include some posture exercises in the set.
aerobic exercise
With the help of the above exercises, you can significantly strengthen the abs, get rid of the sagging abdomen and settle the internal organs. But, if you have serious weight problems, be sure to include aerobic exercises -Exercises in which oxygen burns intensely. In fact, the maximum amount of fat is consumed with its participation.
So, if you want to not only strengthen muscles, but also get away with body-hating fat in the shortest amount of time, try walking, jogging, swimming, ice skating, volleyball, football, hockey or dancing. Be taken. They, along with proper nutrition, will help you get rid of weight problems quickly.