Perhaps one of the most common problems in women is a large or sagging abdomen, which can occur as a result of many factors. Malnutrition, pregnancy, childbirth, hormonal disorders - this is just a small list of reasons why belly fat appears. The question is: how to get rid of excess belly fat? We will be happy to answer this question in today's article.
So, the first thing that will help us in the fight against belly fat is proper nutrition and exercise. As an aid, you can resort to a diet for the stomach or good nutrition. In addition, you can create your own diet program that will help you lose weight, including in the abdomen. Therefore, bakery products, carbonated beverages, smoked and fatty foods and alcohol should be excluded from the diet. The diet should be composed in such a way that it is dominated by fruits, vegetables and dietary meats.
Well, for a stable and long-lasting result, in addition to diet, you need to actively exercise. Jogging, swimming, dancing and exercising in the gym can help.
A set of exercises to lose weight on the abdomen
However, if you do not have time for all the above physical activities outside the home, then you can successfully perform a set of exercises to lose weight at home.
Keep in mind that just 20 minutes a day is enough to make your belly flat and beautiful. The main rule is to hold classes regularly.
So, what exercises will help you lose weight in the abdomen?
Exercise number 1
Sit on the floor, rest your feet on a stationary, stable object, and lean to the side, back and forth, keeping your hands in the lock at the back of your head. This exercise is a type of warm-up that will prepare the muscles for further work.
Exercise number 2
Lying on the floor, raise both legs at a 90-degree angle so that your knees do not bend and your upper body is detached from the ground. The number of repetitions - from 15 (add 2-3 lifts each day).
Exercise number 3
Lie on the floor and pull the bent right knee and the elbow of the left hand towards each other, then stand up and do the same with the left knee and right elbow. Repeat 20 times for each position.
Exercise number 4
Lie on the floor, stand up, bend your legs slightly at the knees and raise your pelvis to the maximum possible height. Now fix this position for 10 seconds and slowly lower. Repeat the exercise 15 times. Keep in mind that this exercise not only tightens the abdomen, but also strengthens the muscles of the buttocks and legs.
Exercise number 5
Lying on the floor, bend your legs slightly at the knees, while your back and legs are in a straight line and your arms are smoothly placed behind your head. Now slowly raise your upper body so that your chest touches your bent knees. You should start the exercises 5 times, gradually increasing the amount to the maximum possible for you, but without causing unpleasant or painful sensations.
Abdominal weight loss exercises for men
The exercises described above can be used successfully not only by women. But for men, they can be advised a few more exercises that will create the desired load on the oblique muscles, biceps and lower legs:
- Sit on the floor, leaning back slightly and resting on your hands. Raise both legs at the same time, press them to your abdomen and lower them to the floor, standing up.
- The starting position is the same as in the previous exercise. Do the same, but alternate with the right and left legs, pressing them to your chest (slightly tilt your torso forward) and straighten them to the floor.
- Lie on the floor with your knees bent. Press your hands to your chest, clench your palms into a fist. Sharply extend your left and right arms up (as if boxing), trying to raise your active shoulder as much as possible.
- The starting position is the same as in the previous exercise. Only now it is necessary to try to reach the knee with your hand: now with the right, now with the left, and then with both at the same time.
- Take a starting position as for push-ups - place your body horizontally on the floor, face down, resting on your palms and toes. Now, sequentially tearing off the opposite arm and leg, connect them together with the elbow and knee in the abdomen. So, keeping your right arm and left leg on the floor, rest the elbow of the folded left arm on the knee of the folded right leg under the abdomen. Keep your balance.
- The starting position is the same as in the previous exercise. Keeping your back and lower back as still as possible, parallel to the floor, consistently raise your arm and leg up on opposite sides. So, lift your left arm and right leg off the floor by swinging them up sharply. Repeat with the right hand and left foot.
- Lie on the floor with your arms at your sides. Lift your straight legs up and hold them for a few seconds (gradually increase this time). Do not raise your head while doing this.
- The starting position of the body is the same as in the previous exercise. Do the same, just lift your head and shoulders at the same time.
Start with 15 repetitions for each exercise, gradually increasing the number - at least to 20, but better to 50 or more, as the result will depend directly, among other things, on the number of repetitions. In the beginning it will be enough to do 3 times a week, but gradually increase the number of workouts to 5, while not forgetting to diversify the exercises and increase the number of repetitions.
However, the described exercises for weight loss in men will also be useful for women, so try it, dear ladies!
Exercises to lose weight on the sides of the abdomen
And that's not all. There are also special exercises for weight loss on the side of the abdomen. They are very effective and can correct the silhouette:
- Place your feet shoulder-width apart, your arms can be placed at your future waist. Now lean diagonally forward to the left leg - back to the right. Tilt to 90 °, then change direction. Try to feel the tension in the countries; this is where the crease should be obtained. Later, you can complicate this exercise by swinging your arm up and bending your leg at the knee.
- Lie on the floor, spread your arms out to the side and bend your legs at the knees and press them to your abdomen. Without lifting your upper back off the floor, place your feet on the floor to the right or left of your thigh.
- Lie on the side of the floor with your arm bent at the elbow. Place your feet on a hill (such as a chair). Now lift your body up by stretching your bent arm, but from the elbow to the palm, it should fit snugly to the support floor. In this case, the body should take a straight position parallel to the floor. The upper arm is placed on the waist. Bend your body down at the waist, making swinging movements, but at the same time remaining a canopy. Repeat 15 times. Do the same by changing the "active" side of the waist.
To shape the waist, it is very logical to do attacks, squats, work with a hoop and hula hoop.
That is all! Now you know how to get rid of belly fat and become the owner of beautiful abdominal muscles! But remember that if after 2 weeks of regular intense training you do not notice any positive results, it means that you are either eating wrong or doing the wrong exercises: pay attention to technique and do not be lazy! You need to be able to feel the muscles you are loading during the exercise. And remember that any high-quality weight loss happens systematically: proper nutrition plus regular exercise.
Good luck and great results!