If you do not have much time for a gym, try doing abdominal exercises at home. Simple but effective movements developed by experts will help to adjust the figure.
How long will it take?
Let us finally stop fooling ourselves and believe in wonderful stories about fast weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It is not so easy to separate from the accumulated fat over the years. Moreover, the stomach is a problem area and it is more difficult to remove the excess in this place.
Even if the abdomen has just started to shrink, it will take at least a few months to tone the muscles. 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 tired. If only because it may not have the best effect on your well-being. It is enough to practice regularly 30-40 minutes a day. They are subject to changes in nutrition, of course. Otherwise, you just won’t have time to burn the incoming calories.
Advice!Start studying not tomorrow or Monday, but today. The body that has received a good dose of endorphins - the pleasure hormones - will immediately rise, and your mood will increase and strength will appear for further fight.
Why is belly fat stored?
Before you take any action to fight belly fat deposits, you need to understand where they come from and what you need to do to get rid of this problem permanently in the future. After all, excessive savings in this area are not only unattractive in appearance, but are also fraught with the development of quite serious diseases.
Excessive abdominal closure can be caused by:
- genetic predisposition;
- hormonal disruption, including an excess of cortisol (male hormone) - after all, the accumulation of belly fat is characteristic of the male figure;
- lack of physical activity.
Taking hormonal discontinuation is easy. It is enough to lead an "unfair" lifestyle, eat too much and prevent the body from getting enough sleep. Then, remembering yourself, you should make fun of diets for a couple of months, limiting the most important foods for the body and so on only to make the situation worse.
The advice of doctors that most diseases we get only from improper food, have not scared us for a long time. The phrases that "overeating" and "eating at night" are harmful and you should adhere to a "balanced diet" are so popular that we simply do not pay 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 advertising stories of magic pills, great weight loss belts and dietary supplements. To achieve a meaningful result, you need to work on yourself and completely change your lifestyle. Other effective and, most importantly, safe remedies 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 less dangerous;
- visceral, located exactly in the abdominal region and envelops all internal organs, squeezing them and leading to serious changes; It is in this type of fat that "bad" cholesterol accumulates.
Fat in reasonable amounts is necessary 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 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 disease and diabetes. Doctors say that every extra inch at the waist takes us a year from life.
Advice!It has been proven that fat burning occurs most intensively 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 long chosen his set of exercises that are ideal for him. For starters, we suggest you use the tips of fitness trainer Gay Gasper, who has developed simple but very effective exercises especially for the abdominal muscles. However, we repeat - for the effect to be visible, classes will need to be conducted regularly.
Advice!You do not have to immediately load the muscles in the first few seconds. Before you start any workout, make sure you warm up.
Simple twist
To perform this simple exercise, you should lie on the floor and bend your knees. At the same time, the feet should be completely on the floor. The hands go behind the head. The press is a bit tense. During suffocation - this is important - we lift our shoulders off the floor, stand in this position for two charges (one, two), and then lower ourselves 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 necessary to work only with the press - the buttocks at the moment should be relaxed. In fact, all other exercises will be intricate variations of sight with the study of the rest of the muscle groups.
After the first exercise, rest the muscles again - lying on your back, stretch your arms, inhale and lower them.
If you feel tired while performing the exercises, do not give up. You can not easily achieve a perfect belly.
Advice!If the exercise is still difficult for you, simplify it by doing it with your arms crossed at the wrists. In the future, when the muscles are strengthened, you can perform its full version.
Raising the legs
Now we start processing the bottom print. This exercise is done even when you are lying down. First, raise your bent legs at a 90-degree angle. The hands are open, the palms pressed to the floor. Slowly, we pull the stomach up, lift the hips a few inches off the floor (legs remain bent) and return to the starting position.
We will rest a bit, lie down 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 later workouts, complicate them by raising your legs not bent, but fully extended.
Advice! Once you feel that your muscles are stronger, the pauses and breaks between repetitions can be removed.
Twisting and raising the legs
Let’s combine the first and second exercises we’ve already mastered. Lying on your back, as in the second exercise, bend your knees and spread your arms wide to the sides. We strain the press. In this position, we should raise both shoulders and backs to the floor.
Extraction during exercise is done at the moment of greatest tension. Breathing is equal. Do not pull your elbows forward. Rest again and relax the muscles for 1-1, 5 minutes. We continue these exercises.
Start exercising with good mood, then the result of the exercise will be better.
Advice!Getting into sports with someone is easier. Get the support of a friend or colleague and start working together for your figure. You will be able to help each other with tips and share the results of achievements.
Lateral chewing
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 apart. Hands behind head. You do not need to tie them, just press hard 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 remains on the floor, helping to maintain balance. The backs do not protrude from 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.
Advice!You can simplify the exercise if you do not put your hands behind your head, but simply reach with them on the opposite knee. A more difficult option is lifting and crossing the legs.
Twist with a lunge
Lying position. The feet are on the floor, the feet are bent at the knees. We keep our hands behind our heads. We alternately pull one leg or the other to the chest while lifting the back. The other leg is still bent at the knee to maintain balance, and the leg is on the floor.
We look forward. Exhale as you bend, breathe in when you return to the starting position. We do not break the spirit. The same goes for the second leg. We make 5 movements for each leg.
If you want to make the exercise easier, stretch your leg up. A more difficult option with raising both legs. Moreover, when the first leg works, the second is unbroken.
Advice!Every repetition matters. Even if you are tired, force yourself to make the move once again, one last time.
Bicycle
Slightly modified movements, familiar to us from physical education lessons, work the lateral muscles perfectly. Bend the legs so that the heels are closer to the buttocks. Hands behind head, shoulders off the floor. First, direct one foot so that the angle between it and the floor is 45 degrees. At the same time, we lie with one shoulder on the knee of the bent leg (opposite).
Straighten the bent leg, bend the second and repeat the movements, but with the other shoulder. Repeat 10 times without pauses.
Advice!To achieve the 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 without haste.
Move your socks
A rather difficult exercise that gives the maximum load to 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 remove the upper back from the floor. We lower one foot, touching the floor with our toes. We then return it to its original position and lower the other leg.
During suction, the back is pressed to the floor. In extraction - we get up. When performing the movements we do not lower our backs.
Advice!If you find it difficult to make these movements, first try to bend your legs without removing your shoulders from the floor. In the future, complicate the exercise by doing it with your arms outstretched above your head.
Circular rotations
Exercise to work across the press. In the supine position, the knees are slightly bent, the legs are on the floor, the arms are behind the head. We lift the shoulders off the floor and begin to rotate the body in one direction or the other 5 times, over and over again. Each time you need to make a complete circle.
We do not remove the pelvis from the floor. We keep our balance with our feet pressed to the floor. The exercise is performed as slowly and clearly as possible. Exhale - pink. Suck - go down.
Advice!Excessive overvoltage is unacceptable. It will only lead to the fact that you quickly get tired and will not be able to finish the whole complex.
Bend back with knees bent
We will pump the press and back muscles. To do this, we kneel. Elbows should be bent and rest on the floor. You can place a small pillow or a soft towel under them.
We remove the knees from the floor, holding them only at 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 done by both women and men.
Raising the legs from the supporting position
Lie on your stomach. The arms are bent at the elbows. Elongated toes rest on the floor. Lift in this position off the floor and lie on a string so that each of your muscles is tense. The back should not bend. Return to starting position. Repeat the exercise again.
Advice!Never bend over - otherwise your stomach will immediately start to sag. If you have weak back muscles, add some group standing exercises.
Aerobic exercises
With the help of the above exercises, you can significantly strengthen the abdomen, get rid of the drooping abdomen and adjust the internal organs. But if you have a serious weight problem, be sure to include aerobic exercise - exercise in which oxygen is burned intensively. In fact, 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 time possible, go for walking, jogging, swimming, ice skating, volleyball, football, hockey or dancing. They, along with proper nutrition, will help you get rid of weight problems quickly.