If you're short on time for a gym, try doing belly slimming exercises at home. Simple but effective movements developed by experts will help to put the figure in order.
How long will it take?
We finally stop deluding ourselves and believing miraculous tales about rapid weight loss with the help of two or three magical exercises (pills, herbs, etc. ). It is not so easy to separate from the fat accumulated over the years. In addition, the stomach is a problem area, and it is very difficult to remove excess in this place.
Even if the belly has just started to sag, it will take at least a couple of months to tone the muscles. To get very weak muscles in perfect order, you will have to work hard for at least six months.
However, you shouldn't torture yourself with exercises until you are completely exhausted. If only because it may not have the best effect on your well-being. It is enough to exercise regularly for 30-40 minutes a day. Subject to changes in nutrition, of course. Otherwise, you simply won't have time to burn incoming calories.
Advice!Start studying not tomorrow or Monday, but today. The body that has received a decent dose of endorphins - pleasure hormones - will immediately revive, and your mood will rise and strength for further struggles will appear.
Why is fat stored on the belly?
Before taking any measures to combat fat deposits on the abdomen, you need to understand where they come from and what you need to do to eliminate this problem forever in the future. After all, excessive savings in this area are not only externally unattractive, but are also fraught with the development of rather serious diseases.
Excessive congestion in the abdomen can be caused by:
- genetic predisposition;
- hormonal disruption, including an excess of cortisol (male hormone) - after all, it is for the male figure that the accumulation of fat in the abdomen is characteristic;
- lack of physical activity.
Getting a hormonal break is easy. It is enough to lead an "unfair" lifestyle, overeat and prevent the body from getting enough sleep. So after he has recovered, he should be fooled with diets for a couple of months, limiting the most important foods for the body, and thus only aggravating the situation.
The admonitions of doctors that most illnesses can only be gained from poor nutrition have not scared us for a long time. The phrases that "overeating" and "eating at night" are harmful and you must stick to a "balanced diet" are so familiar that we simply 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 figure, but also your health.
Advice!Stop listening to the commercials of magic pills, miracle weight loss belts, and nutritional supplements. To achieve a meaningful result, you should work on yourself and completely change your lifestyle. Other effective and, above all, safe means simply do not exist.
What is visceral fat and why is it dangerous?
Doctors classify body fat into three types:
- subcutaneous;
- intramuscular - the first two types are the least dangerous;
- visceral, located precisely in the abdominal region and enveloping all internal organs, squeezing them and leading to serious changes; it is in this type of fat that "bad" cholesterol accumulates.
Fat in reasonable quantities is necessary for the body. With the help of them, 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 the cold and the internal organs from injury. With the visceral, everything is much more complicated. It is its accumulation that leads to the development of atherosclerosis, diseases of the internal organs, heart disease and diabetes. Doctors say that every extra inch of life takes away a year of our life.
Advice!Fat burning has been shown to occur most intensely at night. Therefore, if you want to lose weight, not only eat well, but also get enough sleep.
10 exercises for beginners
Anyone who has been involved in sports for a long time has long collected their own set of exercises that are ideal for him. For beginners, we suggest taking advantage of the advice of the 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 evident, the lessons will have to be carried out regularly.
Advice!You shouldn't immediately load your muscles in the first few seconds. Before starting any workout, be sure to 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 floor. Hands go behind the head. The press is a bit tense. During inhalation - this is important - we lift our shoulders off the floor, stay in this position for two counts (one, two), and then lower ourselves back to the floor as we exhale. Just like all subsequent exercises, we repeat 10 times.
The chin must not be lowered during this exercise. Keep your elbows in line with your shoulders. It is necessary to work only with the press - the buttocks at this time should be relaxed. In fact, all the other exercises will be complicated variations of the first with the study of the rest of the muscle groups.
After the first exercise, rest your muscles again: lie on your back, stretch your arms, inhale and lower them.
If you feel tired while doing the exercises, don't give up. You can't get a perfect tummy easily.
Advice!If the exercise is still difficult for you, make it easier by doing it with your arms crossed over your wrists. In the future, when the muscles are strengthened, you will be able to perform its full version.
Raise your legs
Now let's start working on the lower print. This exercise is also performed while lying down. First, raise your bent legs at a 90 degree angle. Hands are spread apart, palms are pressed to the floor. Slowly, we pull in the stomach, slightly raise the hips a couple of centimeters from the floor (the 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 be torn off the floor. All work should be done by the abdominal muscles. When you fully master these movements in subsequent workouts, complicate them by lifting your unbent, but fully extended legs.
Advice!Once you feel your muscles are stronger, the pauses and pauses between repetitions can be removed.
Twist and lift the legs
Let's combine the first and second exercises that we have already learned. Lie on your back, as in the second exercise, bend your knees and spread your arms to the sides. We put the press to the test. In this position, we need to lift both the shoulders and the buttocks off the floor.
The exhalation during exercise is performed at the moment of maximum tension. Breath is uniform. Don't pull your elbows forward. Break again and relax your muscles for 1-1. 5 minutes. Let's continue these exercises.
Start training in a good mood, then the training result will be better.
Advice!Playing sports with someone is easier. Get 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 success results.
Side crunches
These movements will help train the oblique muscles. The starting position is similar to the position of the first exercise. Lie on your back, slowly bend your knees. Press your feet to the floor. The hips are slightly apart. Hands behind your head. There is no need to attach them, just press them firmly on the head.
As we exhale, we begin to gradually reach first with one and then with the other shoulder to the opposite knee. The other elbow stays on the ground, helping us keep our 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. Don't lower your chin. Even 10 repetitions.
Advice!You can simplify the exercise if you don't put your hands behind your head, but simply reach the opposite knee with them. A more difficult option is to raise and cross your legs.
Twist with a lunge
Lying position. The feet are on the floor, the legs are bent at the knees. We keep our hands behind our heads. We alternately pull up one or the other leg to the chest, while lifting the back. The other leg is still bent at the knee for balance and the foot is on the ground.
We can not wait. Exhale when you bend over, inhale when you return to the starting position. We don't break our breath. The same goes for the second stage. We do 5 movements for each leg.
If you want to make the exercise easier, stretch your leg. A more difficult option with lifting both legs. Also, when the first leg is working, the second is not bent.
Advice!Each repetition counts. Even if you are tired, force yourself to do the movement one more time, one last time.
Bicycle
Slightly modified movements, which are familiar 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 your 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.
We straighten the bent leg, bend the second one and repeat the movements, but with the other shoulder. We repeat 10 times without pauses.
Advice!For best results, it is not the quantity but the quality of the exercises performed that is important. To fully load the muscles, the movements must be slow and unhurried.
Move your socks
A rather difficult exercise that puts maximum load on the press. Lie on your back, put your hands behind your head and lift your bent legs at a 90 degree angle. At the same time, the socks are pulled. We tear the upper back off the floor. We lower one leg, touching the floor with our toes. Then we return it to its original position and lower the other leg.
During inhalation, the back is pressed to the floor. On exhalation, we get up. We do not lower our backs during the execution of the movements.
Advice!If you find it difficult to perform these movements, try bending your legs at first without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with your arms extended above your head.
Circular rotations
Exercise to work through the entire press. In the prone position, the knees are slightly bent, the feet are on the ground, the arms are behind the head. We tear off the shoulders from the floor and begin to rotate the body in one direction or another 5 times, without pauses. Whenever you need to do a full circle.
We do not tear the pelvis off the floor. We keep our balance with our legs pressed to the floor. Exercise is performed as slowly and clearly as possible. Exhale - pink. Inhale - it went down.
Advice!Excessive overvoltage is unacceptable. It will only lead to the fact that you get tired quickly and will not be able to complete the whole complex.
Backbend with bent knees
We will pump up the muscles of the press and back. To do this, we kneel. The elbows should be bent and resting on the ground. You can put a small pillow or soft towel under them.
We tear 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!All exercises for the abdominal muscles can be performed by both women and men.
Raise your legs from the support position
Lie on your stomach. The arms are bent at the elbows. The fingers of the extended legs rest on the floor. Get up in this position from the floor and stretch into a rope so that each of your muscles is taut. The back must not bend. Return to the starting position. Repeat the exercise again.
Advice!Never hunch over, or your stomach will immediately start to sag. 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 your abs, get rid of a sagging abdomen and put your internal organs in order. But if you have a serious weight problem, be sure to include aerobic exercises, exercises in which oxygen is burned intensely. Indeed, with its participation, the maximum amount of fat is consumed.
Therefore, if you want not only to strengthen the muscles, but also to part with the hated body fat in the shortest possible time, go for a walk, jog, swim, ice skate, volleyball, football, hockey or dance. They, along with proper nutrition, will help you quickly get rid of weight problems.