If you really don't have time to go to the gym, try doing abdominal slimming exercises at home. Simple but effective movements developed by specialists will help to arrange the figure.
How long will it take?
Finally, let's stop fooling ourselves and believing in the miraculous tales of rapid weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It is not so easy to part with fat accumulated over the years. In addition, the stomach is a problematic area, and this place is the most difficult to remove excess.
Even if the abdomen is just starting to sag, it will take at least a couple of months to maintain muscle tone. You will need to work hard for at least six months to get your very weak muscles in order.
However, you should not torment yourself with exercise until you are completely exhausted. If only because it may not leave the best impression on your well-being. It is enough to train regularly for 30-40 minutes a day. Of course, subject to dietary changes. Otherwise, you just won't have time to burn incoming calories.
Tip!Start learning not tomorrow or Monday, but today. An organism that has received the right dose of endorphins, a pleasure hormone, will revive immediately and your mood will rise and you will have the strength to fight further.
Why does fat accumulate on the abdomen?
Before taking any steps to combat fat deposits on your stomach, 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, excessive savings in this area are not only externally unattractive, but also fraught with the development of rather serious diseases.
Excessive abdominal congestion can be caused by:
- genetic predisposition;
- hormonal disorders, including excess cortisol (male hormone) - after all, it is the male figure that is characterized by the accumulation of fat in the abdomen;
- lack of physical activity.
It is easy to get hormonal disorders. It is enough to lead an "unfair" lifestyle, overeat and not allow the body to sleep enough. Then, remembering yourself, you should mock diets for a couple of months, restricting the body's most important foods, and thus only worsen the situation.
Doctors' reprimands that we earn most diseases only by poor nutrition have not frightened us for a long time. The phrases that "overeating" and "eating at night" are harmful and you have to follow a "balanced diet" are so familiar that we simply stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and physical activity - is the only way to restore not only your figure, but also health.
Tip!Stop listening to promotional tales about magic pills, miraculous weight loss belts and dietary supplements. To achieve a meaningful result, you should work on yourself and completely change your lifestyle. There are simply no other effective and, above all, safe means.
What are visceral fats and why are they dangerous?
Doctors divide body fat into three types:
- subcutaneous;
- intramuscular: the first two types are the least dangerous;
- visceral, localized directly in the abdominal area and covers all internal organs, compresses them and causes serious changes; this type of fat accumulates "bad" cholesterol.
A reasonable amount of fat is needed by the body. They assimilate fat-soluble vitamins. A small layer of fat accumulates all the harmful substances that come with food.
Subcutaneous and intramuscular fats are essentially stores of energy. They protect the body from the cold and internal organs from injuries. With visceral, everything is much more complicated. It is his accumulation that causes the development of atherosclerosis, internal organ disease, heart disease and diabetes. Doctors say that every extra centimeter at the waist takes a year out of our lives.
Tip!Fat burning has been shown to be most intense at night. Therefore, if you want to lose weight - not only eat properly, but also get enough sleep.
10 exercises for beginners
Everyone who has been involved in sports for a long time has long chosen a set of exercises that is ideal for them. For beginners, we recommend using the advice of 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 will have to be done regularly.
Tip!The muscles should not be loaded immediately in the first few seconds. Be sure to warm up before starting any workout.
Easy to turn
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 your head. The press is a little tight. When we inhale - this is important - we lift our shoulders off the floor, stay in this position twice (once, twice) and then descend again to the floor. 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 only necessary to work with the press - the buttocks should be relaxed at this point. In fact, all other exercises will be complex first variations with the study of other muscle groups.
After the first exercise, give the muscles a rest again - lying on your back, stretch your arms, inhale and lower them.
If you feel tired during exercise, do not give up. You cannot easily achieve a perfect belly.
Tip!If the exercise is still difficult for you, simplify it by doing your arms crossed on your wrists. In the future, once the muscles are strengthened, you can perform the full version.
Lifting legs
Now we start developing the bottom press. This exercise is also performed in a supine position. First, lift your legs bent at a 90-degree angle. The arms are extended, the palms are pressed to the floor. Slowly pull your abdomen, lift your hips a few centimeters off the floor (legs remain bent) and return to the starting position.
Let's relax a bit, stretch and continue our lesson again. Do not tear your back off the floor during this exercise. All work should be done on the abdominal muscles. When you fully master these movements in the next workouts, complicate them by lifting your legs not fully bent, but fully extended.
Tip! As soon as you feel that the muscles are stronger, the pauses and rest between repetitions can be removed.
Turning and lifting the legs
Let's combine the first and second exercises, which we have already learned. Lying on your back, as in the second exercise, bend your knees and extend your arms wide to the side. We are straining the press. In this position, we must raise both the shoulders and the buttocks above the floor.
Exhalation during exercise is done at times of great stress. Breathing is even. Do not pull your elbows forward. Stop again and relax the muscles for 1-1. 5 minutes. We continue these exercises.
Start exercising in a good mood, then the training result will be better.
Tip!It is easier to do sports with someone. Use 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 crunching
These movements will help train 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 floor. The hips are slightly separated. Hands behind your head. You don't have to tie them, just press them tightly to your head.
As we exhale, we gradually begin to reach the opposite knee, first with one shoulder and then with the other. The other elbow stays on the floor, helping to maintain balance. The buttocks do not come off the floor. Only the upper back is raised, the back at the waist remains firmly pressed to the floor. Do not lower your chin. Also 10 repetitions.
Tip!The exercise can be simplified if you do not put your hands behind your head, but simply stretch them to the opposite knee. A more difficult option is to lift and cross your legs.
Twisting
Lying position. The feet are on the floor, the legs are bent at the knees. We hold our hands behind our heads. We alternately pull one or the other leg to the chest while lifting our back. The other leg is still bent at the knee to maintain balance, and the foot is on the floor.
We are waiting. Exhale while bending, inhale when returning to the starting position. We do not stop breathing. The same goes for the other leg. We make 5 movements for each leg.
If you want to ease the exercise, stretch your leg up. A more sophisticated version with both legs raised. In addition, when the first leg is active, the second leg is not bent.
Tip!Every iteration is important. Even if you are tired, force yourself to move one last time.
Bicycle
The slightly modified movements known to us from physical education classes perfectly train the lateral muscles. Bend your legs so that your heels are closer to your 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 stretch with one shoulder to the knee of the bent (opposite) leg.
Straighten the bent leg, bend the second and repeat the movements, but with the other shoulder. We repeat 10 times without pauses.
Tip!In order to achieve the best results, what matters is not the quantity of the exercises performed, but the quality. To fully load the muscles, the movements must be slow and unhurried.
Move the socks
Quite a tough exercise that gives maximum load to the press. Lying on your back, put your hands behind your head and lift your legs bent at a 90 degree angle. At the same time, socks are being pulled. We tear the upper back off the floor. We lower one foot by touching the floor with our fingers. Then return it to its original position and lower the other leg.
When inhaled, the back is pressed to the floor. Exhaling - we get up. When moving, do not lower your back.
Tip!If you have difficulty making these movements, first try to bend your legs without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with your arms outstretched.
Circular rotations
Exercise for working with the whole press. When lying down, the knees are slightly bent, the feet are on the floor, the hands are behind the head. We tear our shoulders off the floor and start rotating the body in one direction or another 5 times, without a break. Each time you need to make a full circle.
We do not tear the pelvis off the floor. We maintain balance by pressing our feet to the floor. The exercise is performed as slowly and clearly as possible. Exhale - rose. Inhale - landed.
Tip!Excessive overvoltage is unacceptable. This will only lead to you getting tired quickly and not being able to complete the whole complex.
Backbend with bent knees
We will pump the press and back muscles. To do this, we will travel. The elbows should be bent and rest on the floor. You can put a small pillow or a soft towel under them.
We tear our knees off the floor, holding only our elbows and toes. The back is straight. Count to three and carefully return to the starting position.
Tip!All exercises for the abdominal muscles can be performed 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 outstretched legs rest on the floor. Lift this position off the floor and stretch the string so that each of your muscles is tense. The back should not bend. Return to starting position. Repeat the exercise again.
Tip!Never bend down - otherwise your stomach will immediately hang down. If you have weak back muscles, add some posture exercises to the set.
Aerobics exercises
With the help of the above exercises you can significantly strengthen the abdominal muscles, get rid of a sagging abdomen and tidy up the internal organs. But if you have serious weight problems, be sure to include aerobic exercise - exercises that burn oxygen intensely. Indeed, with its participation, the maximum amount of fat is consumed.
Therefore, if you want not only to strengthen your muscles, but also to get rid of hated body fat as soon as possible, go for walks, running, swimming, skating, volleyball, football, hockey or dancing. Together with proper nutrition, they will help you get rid of weight problems quickly.