For women, one of the most common problems may be a large or sagging abdomen, which may be caused by a variety of factors. Improper nutrition, pregnancy, childbirth, hormonal imbalance-these are just a small part of the cause of fat in the abdomen. The question is: how to remove excess belly fat? We will be happy to provide the answer to this question in today's article.
Therefore, the first thing to help us fight belly fat is proper nutrition and exercise. As a help, you can adopt an abdominal diet or good nutrition. In addition, you can independently develop a nutritional plan to help you lose weight, including abdominal weight loss. For this reason, baked products, carbonated beverages, smoked and high-fat foods, and alcohol should be excluded from the diet. The diet should be based on fruits, vegetables and dietary meats.
So, in order to obtain stable and lasting results, in addition to diet, you should also actively exercise. Jogging, swimming, dancing and exercising in the gym can help you solve this problem.
A set of slimming exercises
However, if you do not have time to do all the above sports activities outside of your home, then you can successfully perform a set of abdominal weight loss exercises at home.
Please note that only 20 minutes a day is enough to make your abdomen flat and beautiful. The main rule is that courses should be held regularly.
So, which exercises can help you lose weight in the abdominal area?
Exercise 1
Sit on the floor, place your legs on a stationary and stable object, then bend to the sides, back and forth, and hold your hands in the locks behind your head. This exercise is a warm-up and prepares the muscles for further work.
Exercise 2
Lie on the floor, raise your legs to a 90-degree angle, do not bend your knees, and leave your upper body off the ground. Number of repetitions-starting from 15 times (increased by 2-3 times per day).
Exercise 3
Lie on the floor, pull the bent right knee and left elbow toward each other, and then straighten it out. Do the same with your left knee and right elbow. Repeat each position 20 times.
Exercise 4
Lie on the floor, straighten, bend your legs slightly at your knees, and raise your pelvis to the highest possible height. Now fix this position for 10 seconds, then slowly lower yourself. Repeat the exercise 15 times. Note that this exercise can not only tighten the abdomen, but also strengthen the muscles of the hips and legs.
Exercise 5
Lie flat on the ground, with your legs slightly bent at your knees, your back and your legs in a straight line, and your arms steadily behind your head. Now slowly raise the upper body so that the chest touches the bent knee. You need to start practicing from 5 times and gradually increase to the maximum you can, but don't cause unpleasant or painful feelings.
Men's abdominal weight loss exercise
The above exercises can not only be used successfully by women. But for men, they can be advised to perform some additional exercises to generate the required load on the oblique muscles, biceps and calves:
- Sit on the floor, leaning back slightly and leaning against your hand. Lift your legs at the same time, press them on your stomach, and then lower them to the floor, straightening.
- The starting position is the same as the previous exercise. Do the same thing, but alternate left and right legs, press them on your chest (tilt your torso slightly forward) and stretch them to the floor.
- Lie on the floor, knees bent. Press your hands on your chest and hold your hands into fists. Extend your left and right arms violently upwards in turn (as if you are boxing), and try to raise your active shoulders as much as possible.
- The starting position is the same as the previous exercise. Only now is it necessary to try to touch the knee with your hands: now with your right hand, now with your left hand, and then with both hands at the same time.
- Take the starting position of push-ups-place your body horizontally on the floor, face down, and rest your palms and toes. Now, alternately tear off the opposite arms and legs and connect them to the elbows and knees of the abdomen. Therefore, place your right hand and left foot on the floor, and rest your bent left elbow against your bent right knee under your abdomen. maintain balance.
- The starting position is the same as the previous exercise. Keep your back and lower back as parallel to the floor as possible, motionless, and alternately raise your arms and legs from opposite sides. So, lift your left arm and right leg off the floor while swinging upwards violently. Repeat with your right arm and left leg.
- Lie on the floor with your arms at your sides. Lift your straight leg and hold it for a few seconds (this time gradually increase). Don't look up while doing this.
- The starting position of the body is the same as the previous exercise. Do the same thing, just lift your head and shoulders at the same time.
Each exercise starts with 15 repetitions and gradually increases the number-at least 20 repetitions, but preferably 50 or more repetitions, because the result will directly depend on the number of repetitions. At the beginning, doing 3 times a week is enough, but gradually increase the number of exercises to 5 times. At the same time, don't forget to diversify the exercises and increase the number of repetitions.
However, the men’s weight-loss exercise described is also useful for women, so dear ladies, come and try it!
Slimming exercises on both sides of the abdomen
This is not all. There are also special weight loss exercises on both sides of the abdomen. They are very effective and can adjust contours:
- Keep your feet shoulder-width apart, and place your arms on your waist in the future. Now bend diagonally forward to the left leg-bend backward and right. Tilt to 90° and then change direction. Try to feel the tension on the sides; this is where the fold should occur. Later, you can complicate this exercise by swinging your arms up and bending your legs at the knees.
- Lie on the floor, spread your arms to both sides, bend your legs with your knees, and then press them toward your abdomen. Do not lift your upper back off the floor, place your feet on the floor on the right or left side of your thigh.
- Lie on your side on the floor with your arms bent at your elbows. Put your feet on the hillside (for example, on a stool). Now lift your body and stretch your bent arm, but from the elbow to the palm, it should be close to the floor for support. In this case, the body should adopt a straight posture, parallel to the floor. Place the upper arm at the waist. Bend your body at the waist and do rocking exercises, but at the same time maintain the canopy. Repeat 15 times. Do the same thing by changing the "active" side of the waist.
To shape your waist, you can also do lunges, squats, hoop and hula hoop exercises.
that's all! Now you know how to get rid of belly fat and become the master of beautiful abs! But remember, if you don’t notice any positive results at all after 2 weeks of regular high-intensity training, it means you either eat incorrectly or exercise incorrectly: pay attention to technique and don’t be lazy! You should be able to feel the muscles you endure during the exercise. And don’t forget that any high-quality weight loss is systemic: proper nutrition plus regular exercise.
Good luck and wonderful results!