If you have very little time for a fitness room, try abdominal slimming exercises at home. Simple but effective movements developed by experts will help you to adjust your figure.
ᲠHow long will it take?
Let us finally stop deceiving ourselves and believing in miraculous tales of rapid weight loss 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. Moreover, the abdomen is a problem area and it is the most difficult to get rid of excess in this area.
Even if the abdomen has just started to fall out, it will take at least two months for muscle tone. To get very weak muscles in perfect order, you will have to work hard for at least six months.
However, you should not torment yourself with exercise until you are fully exhausted. If only because it could not have the best impact on your well-being. It is enough to exercise regularly for 30-40 minutes a day. Of course, subject to dietary changes. Otherwise, you just will not have time to burn the incoming calories.
Tip!Start studying not tomorrow or Monday, but today. An organism that has received a solid dose of endorphins - pleasure hormones - will immediately rebel and your mood will rise and you will have the strength to fight further.
Why does fat accumulate in the abdomen?
Before you take any action to combat belly fat deposits, 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 outwardly attractive, but also fraught with the development of quite serious diseases.
Excessive swelling of the abdomen can be caused by:
- Genetic predisposition;
- Hormonal Disruption, including Excess Cortisol (Male Hormone) - After all, it is common for a male figure to accumulate fat in the abdomen;
- Lack of physical activity.
Getting hormonal disorders is easy. It is enough to lead an "unjust" lifestyle, eat too much and prevent the body from getting enough sleep.
Doctors' admonitions that we get diseases only with the wrong nutrition do not scare us for a long time. The phrases that "overeating" and "eating at night" are harmful and that you need to follow a "balanced diet" are so familiar that we simply stop paying attention to them. To restore the figure but also health.
Tip!Stop listening to advertising tales of magic pills, miracle weight loss belts and dietary supplements. To achieve a significant result, you need to work on yourself and completely change your lifestyle. There are simply no other effective and, most importantly, safe remedies.
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, localized exactly in the abdomen and covers all internal organs, compresses them and causes serious changes; It is in this type of fat that "bad" cholesterol accumulates.
A reasonable amount of fat is essential for the body. They help absorb fat-soluble vitamins. A small layer of fat collects all the harmful substances that follow the food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from the cold, and the internal organs from damage. With Visceral, everything is much more complicated. It is its accumulation that leads to the development of atherosclerosis, diseases of internal organs, heart and diabetes. Doctors say that every extra centimeter of the waist takes one year of life.
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 get enough sleep.
10 exercises for beginners
Those who have been engaged in sports for a long time, have long chosen their own set of ideal exercises for him. For starters, we suggest using the advice of a 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 must be held regularly.
Tip!You should not strain your muscles immediately for the first few seconds. Be sure to warm up before any workout.
Easy to spin
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. The hands go behind his head. The press is a bit tense. When inhaling - this is important - we lift our shoulders off the floor, in this position we stop counting two (one, two) and then when we exhale again we smoke on the floor. As with all subsequent exercises, we repeat 10 times.
The chin should not be lowered during this exercise. Keep your elbows at your shoulders. You just need to work with the press - the buttocks should be relaxed at this point. In fact, all other exercises will be the first difficult variations by studying the rest of the muscle groups.
After the first exercise, relax the muscles again - lie on your back, stretch your arms, inhale and lower.
If you feel tired while exercising, do not give up. You cannot easily achieve a perfect abdomen.
Tip!If you still find it difficult to exercise, simplify it with your hands crossed over your wrists. In the future, when the muscles are strengthened, you can perform its full version.
Raise the legs
Now we start processing the lower press. This exercise is also done at bedtime. First lift the bent legs at a 90 degree angle. Spread your hands, pressing your palms to the floor. Slowly draw in the abdomen, slightly lift the thighs a few inches off the floor (legs remain bent) and return to the starting position.
We will rest a bit, stretch and continue the lesson again. Do not lower your back from the floor during this exercise. All work should be done with the abdominal muscles. When you have mastered these movements in subsequent exercises, complicate them by lifting your legs not fully bent but fully extended.
Tip!As soon as you feel that your muscles are strengthened, pauses and rests between repetitions can be removed.
Bend and lift the legs
Combine the first and second exercises that we have already mastered. Lie on your back as in the second exercise, bend your knees and spread your arms wide to the sides. We are exhausting the press. In this pose, both shoulders and buttocks should be raised above the floor.
During exercise, exhalation occurs at the moment of greatest tension. Breathing is equal. Do not stretch your elbows forward. Stretch again and relax the muscles for 1-1, 5 minutes. We continue these exercises.
Start training in a good mood, then the result of the training will be better.
Tip!It is easier to go in for sports with someone. Get support from a friend or colleague and start working on the figure together. You will be able to help each other with tips and share the results achieved.
Lateral seizures
These movements will help to process the oblique muscles. The starting position is similar to the first exercise position. Lie on your back, slowly bend your knees. Press your feet to the floor. The thighs are slightly apart. Hands on his back. You do not need to catch them, just press them tightly on top.
As we exhale, we gradually begin to move first to one side and then to the opposite knee on the other side. The second elbow stays on the floor and helps us maintain balance. Buttocks do not come off the floor. Only the upper back is raised, the back remains firmly on the floor for years. Do not lower the chin. Also 10 repetitions.
Tip!You can simplify the exercise if you do not put your hands behind your head, but simply give them the opposite knee. A more difficult option is to lift and cross the legs.
Spinning with a lanyard
Lying position. The legs are on the floor, the legs are bent at the knees. We hold our hands behind our heads. We alternately put one or the other leg on the chest while lifting the spine. The other leg is still bent at the knee to maintain balance while the leg is on the floor.
We look forward to it. Exhale while bending, exhale when returning to the starting position. We do not breathe. The same goes for the second leg. We do 5 movements for each foot.
If you want to simplify the exercise, stretch your leg up. A more difficult option is to lift both legs. Moreover, when the first leg works, the second is not bent.
Tip!Each repetition is important. Even if you are tired, force yourself to do the movement again, for the last time.
Bicycle
Slightly modified movements, from the physical education lessons we are familiar with, work the lateral muscles perfectly. Bend your legs so that your heels are closer to your buttocks. Hands on his back, shoulders off the floor. First, straighten one foot so that the angle between it and the floor is 45 degrees. At the same time, we stretch the bent (opposite) knee on one side.
Straighten the bent leg, bend the other and repeat the movements, but on the other side. Repeat 10 times without pausing.
Tip!In order to achieve the best results, it is not the number of exercises that are important, but the quality. For the muscles to be fully loaded, the movements must be slow and unhurried.
Lift the socks
It is quite a difficult exercise that gives maximum pressure to the press. Lie 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 stretched. We cut the upper back off the floor. We bring one foot down, touching the floor with our fingers. Then return it to its original position and lower the other leg.
When inhaling, press your back against the floor. When exhaling - we stand. Do not lower your back while performing the movements.
Tip!If you find it difficult to do these movements, try to bend your legs so that your shoulders do not lift off the floor. In the future, complicate the exercise and make it with your arms outstretched above your head.
Circular torques
Exercise for working 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 remove the shoulders from the floor and without pausing we start to rotate the body 5 times in one direction or the other. Each time you have to make a full circle.
Do not remove the pelvis from the floor. Maintain balance with your feet pressed to the floor. Exercise is done as slowly and clearly as possible. Exhale - Rose. Inhaled - came down.
Tip!Excessive voltage is unacceptable. This will only lead to the fact that you will get tired quickly and will not be able to complete the whole complex.
Backs with bent knees
We pump the press and spinal muscles. To do this, we kneel. The elbows should be bent and resting on the floor. You can put a small pillow or a soft towel under them.
We cut the knees off the floor, resting only on the elbows and fingers. The back is straight. Count to three and carefully return to the starting position.
Tip!All abdominal exercises can be performed by both women and men.
Raise the legs from a supine position
Start on the abdomen. The arms are bent at the elbows. The toes of the outstretched feet rest on the floor. In this position, stand up from the floor and stretch the thread so that each of your muscles is tense. The back should not bend. Return to starting position. Repeat the exercise again.
Tip!Never bend over - otherwise your abdomen will immediately start to fall out. If you have weak spinal muscles, add posing exercises to the set.
Aerobic exercise
With the help of the above exercises you can significantly strengthen the abdominal muscles, get rid of the sagging abdomen and regulate the internal organs. But if you have a serious weight problem, be sure to include aerobic exercise - exercise in which oxygen is burned intensively. Indeed, with its participation, 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 in the shortest possible time, go for a walk, jogging, swimming, skating, volleyball, football, hockey or dancing. They, along with proper nutrition, can help you quickly get rid of weight problems.