If you have little time for the gym, try doing tummy slimming exercises at home. Simple but effective movements developed by experts will help to tidy up the figure.
How much will it take?
Let's finally stop fooling ourselves and believing the miraculous stories about rapid weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It is not so easy to leave the fat accumulated over the years. Moreover, the stomach is a problematic area and it is the most difficult to remove the excess in this place.
Even if the belly has just begun to sag, it will take at least a few months for the muscles to tighten. It will take at least six months of hard work to bring very weak muscles into perfect order.
However, you should not torture yourself with exercises until you are completely exhausted. Just because it doesn't have the best effect on your well-being. It is enough to practice regularly for 30-40 minutes a day. Depending on the changes in diet, of course. Otherwise, you will not have time to burn the incoming calories.
Recommendation!Start working today, not tomorrow or Monday. Having received a good dose of endorphins - the pleasure hormones - the body will immediately be revived, and your mood will rise and you will appear stronger for further struggle.
Why is fat stored in the belly?
Before taking any measures to combat fat deposits in the abdomen, 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 are fraught with the development of not only outwardly attractive, but also quite serious diseases.
Excessive congestion in the abdomen can be caused by:
- genetic disposition;
- hormonal disruption, including an excess of cortisol (male hormone), after all, for the male figure, the accumulation of fat in the abdomen is characteristic;
- lack of physical activity.
It's easy to get hormonal disruption. It is enough to lead an "unfair" lifestyle, overeat and prevent the body from getting enough sleep. Then, remembering himself, for several months he should mock diets, limiting the most important foods for the body, thereby only aggravating the situation.
Doctors' advice that we gain the majority of diseases through malnutrition has not frightened us for a long time. "Eating to excess" and "eating at night" are harmful, and phrases such as the need to adhere to a "balanced diet" are so familiar that we stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - is the only way to restore not only your own figure, but also your health.
Recommendation!Stop listening to advertising stories about magic pills, miracle weight loss belts, and dietary supplements. To achieve a meaningful result, you must work on yourself and completely change your lifestyle. Other effective and, most importantly, safe means 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, localized exactly in the abdomen and enveloping all internal organs, squeezing and leading to serious changes; It is in such fats that "bad" cholesterol accumulates.
Moderate amounts of fat are required for the body. With their help, fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that come with food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from cold and internal organs from injury. With internal organs, everything is much more complicated. It is its accumulation that leads to the development of atherosclerosis, diseases of internal organs, heart disease and diabetes. Doctors say that every additional centimeter at the waist takes a year of our life.
Recommendation!It has been proven that fat burning occurs most intensely 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 are ideal for him. For beginners, we recommend using the advice of the fitness trainer Gay Gasper, who has developed simple but very effective exercises, especially for the abdominal muscles. However, we repeat - classes will have to be held regularly for the effect to be obvious.
Recommendation!In the first seconds, you should not immediately load the muscles. Before starting any workout, make sure you warm up.
simple twist
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. Hands go behind the head. The press is a little nervous. While inhaling - this is important - we raise our shoulders from the floor, linger in this position for two counts (one, two), and then lower ourselves to the floor as we exhale again. We repeat 10 times, like all subsequent exercises.
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 - at this time the hips should be relaxed. In fact, all other exercises will be complex variations of the first with the study of the remaining muscle groups.
After the first exercise, rest the muscles again - lie on your back, stretch your arms, inhale and lower.
If you feel tired while doing the exercises, don't give up. You can't easily achieve a perfect belly.
Recommendation!If the exercise is still difficult for you, simplify it by doing it with your arms crossed at your wrists. In the future, when the muscles are strengthened, you can perform its full version.
lifting legs
Now we begin to work on the lower press. This exercise is also done while lying down. First, raise the bent legs at a 90-degree angle. Hands apart, palms pressed to the floor. Slowly we pull the stomach, slightly raise the hips a few centimeters from 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 work must be done by the abdominal muscles. When you have fully mastered these movements in subsequent workouts, complicate them by raising legs that are not bent, but fully extended.
Recommendation!Pauses and rests between repetitions can be removed when you feel your muscles are stronger.
Bending and raising the legs
Let's combine the first and second exercises that we mastered earlier. Lying on your back, as in the second exercise, bend your knees and open your arms to the sides. We are pushing the press. In this position we need to raise both the shoulders and the hips above the ground.
Exhalation during exercise is done at the moment of greatest tension. Breathing is equal. Do not pull your elbows forward. Break again and muscles 1-1. Relax for 5 minutes. We continue these exercises.
Start exercising in a good mood, then the training result will be better.
Recommendation!It's easier to exercise with someone. Get the support of a friend or colleague and start working on your figure together. You will be able to advise each other and share the results of successes.
side exercise
These movements will help 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 to the ground. Hips a little apart. Hands behind your head. You don't need to tie them, just press them tightly against your head.
As we exhale, we slowly begin to reach the opposite knee, first with one shoulder and then with the other. The other elbow stays on the ground and helps maintain our balance. Hips don't come off the ground. Only the upper back is lifted, the lower back remains firmly pressed to the floor. Don't lower your chin. Also 10 reps.
Recommendation!You can simplify the exercise if you do not put your hands behind your head, but only reach the opposite knee with your hands. A more difficult option is to raise your legs and cross them.
Twist with one move
Lying position. Feet on the floor, legs bent at the knees. We keep our hands behind our heads. While raising the back, we alternately pull one or the other leg towards the chest. The other leg is still bent at the knee to maintain balance and the foot is on the ground.
We are looking ahead. Inhale as you bend, inhale as you return to the starting position. We do not take our breath away. The same goes for the second leg. We do 5 movements for each leg.
If you want to make the exercise easier, extend your leg upwards. A more difficult option, by raising both legs. Moreover, while the first leg works, the second does not bend.
Recommendation!Every repetition matters. Force yourself to do the exercise one last time, even if you're tired.
Bicycle
Slightly modified movements familiar to us from physical education classes perfectly work out the side muscles. Bend the legs so that the heels are closer to the hips. Hands behind head, shoulders off floor. First we straighten one leg so that the angle with the ground is 45 degrees. At the same time, we stretch with one shoulder to the knee of the bent (opposite) leg.
We straighten the bent leg, bend the second and repeat the movements, but with the other shoulder. We repeat 10 times without a break.
Recommendation!It is the quality of the exercises, not the quantity, that is important to achieve the best results. To fully load the muscles, the movements should be slow and unhurried.
wiggle your socks
A rather difficult exercise that puts the maximum load on the press. Lying on your back, put your hands behind your head and bend your legs at a 90-degree angle. At the same time, the socks are pulled. We tear off the upper back from the ground. We lower one leg, touch the floor with the toes. Then we return it to its original position and lower the other leg.
When inhaling, the back is pressed to the floor. On exhalation - we stand up. We do not lower the back while performing the movements.
Recommendation!If you're having trouble doing these moves, try bending your legs before lifting your shoulders off the ground. In the future, complicate the exercise by stretching your arms above your head.
circular turns
Exercise to work through the entire press. In the prone position, the knees are slightly bent, the feet are on the floor, the arms are behind the head. We tear off the shoulders from the floor and, without a break, begin to rotate the body in one direction or the other 5 times. You need to make a full circle each time.
We do not tear the pelvis off the ground. We maintain balance by pressing the legs to the floor. Exercise is done as slowly and clearly as possible. Exhale - rose. Inhale - went down.
Recommendation!Overvoltage is unacceptable. It will only lead to you getting tired quickly and not being able to complete the whole complex.
Bending back with bent knees
We will pump up the muscles of the press and back. To do this, we kneel. Elbows should be bent and flat on the floor. You can put a small pillow or a soft towel under them.
We tear off the knees from the floor, remaining only on the elbows and toes. The back is straight. Count to three and carefully return to the starting position.
Recommendation!All exercises for the abdominal muscles can be done by both women and men.
Lifting the legs from the support position
Lie on your stomach. The arms are bent at the elbows. The toes of the extended legs rest on the floor. In this position, rise off the ground and stretch into a rope so that each muscle is tense. The back should not be bent. Return to the starting position. Repeat the exercise.
Recommendation!Never slouch - otherwise your stomach will immediately start to sag. 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 saggy stomach and regulate the internal organs. However, if you have a serious weight problem, be sure to include aerobic exercise - exercises where oxygen is burned intensely. Indeed, with his participation, the maximum amount of oil is consumed.
Therefore, if you want not only to strengthen the muscles, but also to get rid of the hated body fat as soon as possible, go for a walk, run, swim, ice skating, volleyball, football, hockey or dance. Combined with proper nutrition, they will help you quickly get rid of weight problems.