Exercises for the abdomen
Nowadays, a saggy or large belly is considered a very common problem that worries many women and some men. Excess fat in the abdominal area usually appears with improper diet, as a result of hormonal disorders. In women, it is very common for the stomach to sag after pregnancy and childbirth.
Proper nutrition and special exercises for the abdomen will help to remove fat. You can create a nutritional program yourself. For this, carbonated drinks, fatty and smoked foods, alcohol and bakery products must be completely excluded from the diet. The daily diet should be dominated by vegetables, fruits and dietary meat. Exercises for the abdomen will help you achieve long-lasting and lasting results.
Rules for the effectiveness of exercises for losing weight on the abdomen
A set of exercises for the abdomen will lead to tangible results if performed correctly. Doing abdominal exercises incorrectly is tantamount to trying to walk through a closed door. But, first of all, it is necessary to establish the true reason for completeness and exclude it, otherwise the achieved result will be quickly lost. A sedentary and sedentary lifestyle does not burn calories properly, so to burn belly fat, you must try to move as much as possible.
Do not use local exercises to reduce the abdomen. American scientists have proven that intense abdominal exercise will be ineffective without general exercise for the whole body. Research by scientists has shown that proper fitness can help you burn about 20 grams of fat per workout, and when doing intense exercise for a flat stomach, no more than two grams of fat are burned. Walking on foot will be more effective than exercising for the abdominal muscles, since all the muscles in the human body are involved in walking. Therefore, to lose weight on the abdomen, it is advisable to use a set of exercises for the whole body with an emphasis on the abdominal muscles.
When doing exercises for the abdomen, do not expect a quick result. Indeed, first of all, fat cells located between the organs are burned, and then under the skin. Therefore, the first results can be seen after one to two months (with regular and correct exercise for losing weight on the abdomen). The desired result can be achieved only with patience and self-confidence.
The best time to do abdominal exercises is in the morning, but if necessary, classes can be postponed to the evening. You need to train three times a week. The duration of each workout should be at least half an hour. At the same time, it makes no sense to increase the duration and number of classes for a quick and maximum result.
How to get rid of the belly. Exercise without weights
Simple tilts of the body will help to remove the stomach and sides. You need to bend in all four directions, counting this as one performance. It is advisable to do 15 to 20 times in one approach. In total, you need to perform four approaches.
Then you can move on to knee squats. Hands in the starting position must be kept in the lock on the right thigh. We raise our hands to the left side and describe them in a semicircle, getting up from the squat position. This exercise tightens the oblique muscles for the abdomen. The exercise must be performed at least 15 times in four approaches.
After that, you can move on to crunches on the floor. We clasp our hands in the lock and hold them behind our heads. We bend our legs 90 degrees. The left elbow must be pulled towards the right leg when lifting the head, while pulling the right leg towards. Repeat the same on the right side. This exercise to reduce the abdomen should be performed as quickly as possible, while alternating legs and arms. Repeat 60 to 80 times.
After completion, you can lie on the floor, the lower leg must be taken back and bent. Raise your upper leg and make a semicircle around the back of the chair. It is better to perform this exercise with weights on your legs (16 times in four approaches). You can also raise the body at the same time, as if bending in the middle. To work out the press, this exercise must be performed at least 60 times.
How to get rid of the belly. Dumbbell and Fitball Exercises
To make the exercises for slimming the abdomen as effective as possible, they are best performed with dumbbells. First, you need to make inclines (15 times in four approaches). Dumbbells for abdominal exercises can be taken up to 2 kg. Bends should be done without raising your hands, while trying to tilt the body as low as possible. It is necessary to spread wide, and then pull your arms with dumbbells to the sides so that the abdominal muscles stretch. Hands should not be thrown sharply to the side, but pulled smoothly. The exercise must be performed 20 times in three to four approaches.
To perform the next exercise to reduce the abdomen, you need to grasp the support with one hand, and hold the other on your shoulder with dumbbells. Then, at the same time, move your leg 45 degrees back. The exercise must be performed 10-20 times in three to four approaches.
The next set of exercises for the abdomen should be performed on a fitball. Sit on the fitball, fix the feet and back, the body must remain motionless. The buttocks must be moved left and right. When performing this exercise for the abdomen, care must be taken that the body does not tilt forward or backward. When done correctly, the oblique abdominal muscles are maximized. The exercise must be performed at least 60 times.
To perform the next exercise, you need to kneel down, put the fitball near the left side. Bend your right leg at the knee and put it forward. You need to hold the ball with your left hand, and take your right hand behind your head. Perform about 40 bends in each direction in turn. The legs must be clearly fixed, only the body should work. Then you need to lie on the fitball on one side, raise your leg and lean on your hand. This exercise should be done about 50 times.
Breathing exercises for slimming belly
If there is no time and desire to do physical exercises for the abdomen, then breathing exercises can be performed. To perform breathing exercises for a flat abdomen, you do not need special physical exertion.
You can do these exercises twice a day.
The first exercise is done while lying down. The legs should be bent at the knees, one palm should be placed on the stomach, and the other on the chest. On inhalation, draw in the stomach, while expanding the chest. In this position, you need to linger as much as possible, and then exhale smoothly. This exercise can be performed while sitting. To do this, you need to sit comfortably in a chair, lean on its back and put your feet together. Next, do the same as in the prone position. This abdominal exercise helps reduce hunger and strengthen your abdominal muscles.
The next abdominal exercise should be done while sitting. Bend one leg on top of the other, and keep your hand at the level of the abdomen with the brush up. We breathe deeply and smoothly for about five minutes, and then for the next five minutes we breathe calmly, trying not to think about anything. Within ten minutes, we return to normal breathing. This exercise helps regulate the body's metabolism.
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