If you are short on your gym time, try doing belly thinning exercises at home. Simple but effective movements developed by experts will help to tidy up the figure.
How long will it take?
We will finally stop enticing ourselves and believe in miraculous stories about fast weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It is not so easy to part with the accumulation of fat over the years. Moreover, the stomach is an area of problems, and it is difficult to remove too much in this place.
Even if the abdomen has just started to sag, it will take at least a few months for the muscles to tone. To put very weak muscles in perfect order, you will need to work hard for at least six months.
However, you should not torture yourself with exercises until you are completely exhausted. If only because it may not have the best effect on your well-being. Regular exercise for 30-40 minutes a day is sufficient. Subject to changes in nutrition, of course. Otherwise, you will not have time to burn incoming calories.
Advice!Start studying not tomorrow or Monday, but today. The body that received a good dose of endorphins - pleasure hormones - will increase instantly, and your mood will rise and the strength will appear for further struggle.
Why is belly fat stored?
Before you take any measures to combat fatty deposits on the abdomen, you need to understand where they come from, and what you need to do to get rid of this problem forever in the future. After all, not only are excessive savings in this area unattractive from the outside, but they are also fraught with the development of relatively serious diseases.
Excessive abdominal congestion can lead to:
- genetic predisposition;
- hormonal disturbances, including excess cortisol (male hormone) - after all, the accumulation of fat in the abdomen is characteristic of the male figure;
- lack of physical activity.
Hormonal disturbances are easy to find. It is enough to lead an "unfair" lifestyle, overeat and prevent the body from getting enough sleep. Then, after reminding himself, one should ridicule him with diets for a few months, limiting the most important foods for the body, and thus only exacerbate the situation.
The fear of doctors that we only earn the majority of diseases through improper diet has not scared us for a long time. The phrases that "overeating" and "eating at night" are harmful and you must adhere to a "balanced diet" are so familiar that we just stop paying attention to them. While a healthy lifestyle - that is, a balanced diet and exercise - is the only way to not only restore your own figure, but also your health.
Advice!Stop listening to advertising stories about magic pills, miraculous weight loss belts and diet supplements. To achieve a meaningful result, you should work on yourself and completely change your lifestyle. There are no other effective and, more importantly, safe methods.
What is visceral fat and why is it dangerous?
Physicians classify 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, pushing them and causing severe changes; it is in this type of fat that "bad" cholesterol accumulates.
The body needs fat in reasonable quantities. 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 essentially energy stores. They protect the body from the cold, and from the internal organs from injury. With the visceral, everything is much more complicated. Its accumulation causes the development of atherosclerosis, internal organ diseases, heart disease and diabetes. Doctors say that every extra centimeter at the waist takes a year for our lives.
Advice!It has been proven that fat burning occurs intensely at night. Therefore, if you want to lose weight - not only eat properly, but also get enough sleep.
10 exercises for beginners
Anyone who has been involved in sports for a long time has chosen his own set of exercises that are suitable for him. For starters, we recommend using the advice of fitness trainer Gay Gasper, who has developed simple but very effective exercises specifically for the abdominal muscles. We repeat, though - to make the effect clear, classes need to be run regularly.
Advice!You should not immediately load the muscles in the first few seconds. Before you start any exercise, be sure to warm up.
Simple twist
To do 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 a bit tense. On inhalation - this is important - we raise our shoulders off the floor, place in this position for two counts (one, two), and then lower ourselves again on the exhale to the floor. Like every subsequent exercise, we repeat 10 times.
The chin should not be lowered during this exercise. Keep your elbows in line with your shoulders. It is only necessary to work with the press - the buttocks should be relaxed at this moment. In fact, all the other exercises are complex variations of the first to study the rest of the muscle groups.
After the first exercise, relax your muscles again - lying on your back, stretching your arms, inhaling and lowering them.
If you feel tired while doing the exercises, do not give up. You cannot easily achieve a perfect belly.
Advice!If the exercise is still difficult for you, simplify it by doing it with your arms crossed at your wrists. In the future, once the muscles are strengthened, you can do their full set.
Raise the legs
Now we start working on the lower press. This exercise is also done while lying down. First, raise the bent legs at a 90-degree angle. Hands are spread apart, palms are pressed to the floor. Slowly, we pull into the stomach, raise the hips a few centimeters from the floor (legs remain bent) and return to the front position.
We will relax a little, stretch and continue our lesson again. During this exercise, the back should not be pushed off the floor. The abdominal muscles should do all the work. Once you have fully mastered these movements in subsequent workouts, twist them by raising legs that are not bent, but fully stretched.
Advice!Once you feel your muscles are stronger, pauses and relaxation between repetitions can be removed.
Turning and raising the legs
Let’s put together the first and second exercises we have already mastered. Lying on your back, as in the second exercise, bend your knees and spread your arms wide to the sides. We put pressure on the press. In this position, we have to raise the shoulders and buttocks above the floor.
Breathing during exercise is at the highest point of tension. There is even breathing. Do not pull your elbow forward. Break again and relax the muscles for 1-1. 5 minutes. We continue with these exercises.
Start exercising in a good mood, then the result of training will be better.
Advice!It’s easier to go in for sports with someone. Enlist the support of a friend or colleague and start working on your figure together. You will be able to help each other with advice and share the results of achievements.
Side crunches
These movements will help work out the oblique muscles. The starting position is similar to the position in the first exercise. Lying on your back, bend your knees slowly. Push your feet to the floor. The hips are slightly apart. Hands behind your head. You don’t have to twist them, just push them tightly with your head.
As we exhale, we begin to gradually reach with one and then the other shoulder to the opposite knee. The other angle stays on the floor, helping to maintain our balance. The buttocks do not fall off the floor. Only the upper back is lifted, the back at the waist remains firmly pressed to the floor. Do not lower your chin. 10 representatives also.
Advice!You can simplify the exercise if you do not put your hands behind your head, but only reach them to the opposite knees. A harder option is to raise and cross your legs.
Turning with a lunge
Positioning position. The feet are on the floor, the feet are bent at the knees. We keep our hands behind our heads. We alternately pull up one leg or the other to the chest, raising the back. The other leg is still bent at the knees to maintain balance, and the foot is on the floor.
We look forward. Exhale as you bend, inhale as you return to the starting position. We do not break our breath. Same for the second leg. We do 5 movements for each leg.
If you want to make the exercise easier, stretch your leg up. Harder option to raise both feet. Moreover, when the first leg is working, the second leg is relentless.
Advice!Every repetition is important. Even if you are tired, force yourself to do the movement more, last time.
Bike
Modified movements, which we are familiar with from physical education lessons, work out the lateral muscles perfectly. Bend the legs so that the heels are closer to the buttocks. Hands behind head, shoulders off the floor. First, we straighten one leg so that the angle between it and the floor is 45 degrees. At the same time, we extend with one shoulder to the knee of the bent (opposite) leg.
We straighten the bent leg, bend the second one and repeat the movements, but with the other shoulder. We repeat 10 times without breaks.
Advice!For best results, it is not the quantity but the quality of the exercises that are done that is important. To fully load the muscles, the movements must be slow and unobstructed.
Wiggle your socks
Quite a difficult exercise that puts the greatest burden on the press. Lying 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 pulled. We rubbed the upper back from the floor. We lower one leg, touching the floor with the toes. Then we return it to its original place and lower the other leg.
On inhalation, the back is pushed to the floor. On exhalation - we get up. We do not lower the back while doing the movements.
Advice!If you find it difficult to perform these movements, try bending your legs first without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with your arms outstretched above your head.
Circular rotations
Practice to work through the whole press. In the prone position, the knees are slightly bent, the feet are on the floor, the arms are behind the head. We rub the shoulders off the floor and start rotating the body in one direction or the other 5 times, without a break. Each time you need to make a full circle.
We do not rub the pelvis off the floor. We keep the balance with the feet pressed to the floor. The exercise is done as slowly and as clearly as possible. Exhale - rise. Inhale - went down.
Advice!Excessive overvoltage is not accepted. It will only lead to you quickly getting tired and not being able to finish the whole complex.
Backbend with bent knees
We will pump the muscles of the press and back. To do this, we kneel. The angles should be bent and rest on the floor. You can put a small pillow or soft towel under them.
We rub the knees off the floor, keeping only the elbows and toes. The back is straight. Count to three and carefully return to the starting position.
Advice!Both women and men can do all the exercises for the abdominal muscles.
Raise the legs from the support position
Lie on your stomach. The arms are bent at the angles. The toes of the outstretched feet lie on the floor. Get in this position off the floor and stretch into a string so that all of your muscles are tense. The back should not bend. Return to the starting position. Repeat the exercise.
Advice!Never hunch down - otherwise your stomach will start to sag immediately. If you have weak back muscles, add some posture exercises to the set.
Aerobic exercise
With the help of the above exercises, you can significantly strengthen the abs, get rid of the sagging abdomen and put the internal organs in order. But if you have a serious weight problem, be sure to include aerobic exercise - exercises that burn oxygen intensely. In fact, with its participation, the maximum amount of fat is consumed.
Therefore, if you want to not only strengthen the muscles, but also join the hated body fat in the shortest possible time, go for a walk, jogging, swimming, ice skating, volleyball, football, hockey or dancing. They, combined with proper nutrition, will help you get rid of weight problems quickly.