If you're too short on time for a gym, try doing tummy slimming exercises at home. Simple but effective movements, developed by experts, will help to tidy up the figure.
How long is it going to take?
Let's finally stop deluding ourselves and believing miracle tales about quick weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It's not so easy to get rid of the fat accumulated over the years. Also, the stomach is a problem area and it is very difficult to remove excess from this location.
Even if your belly has started to sag, it will take at least a few months to tone your 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're completely exhausted. Not least because it may not have the best effect on your well-being. It is enough to practice regularly 30-40 minutes a day. Subject to changes in nutrition, of course. Otherwise, you simply won't have time to burn off the calories you've received.
Addendum!Start studying not tomorrow or from Monday, but today. The body that has received a decent dose of endorphins - pleasure hormones - will perk up immediately, and your mood will rise and the strength for more struggle will appear.
Why is fat stored in the belly?
Before taking any steps to combat the fat deposits in the abdomen, you need to understand where they come from and what you need to do to get rid of this problem for good in the future. After all, excessive savings in this area are not only seemingly unattractive, they are also fraught with the development of very serious diseases.
Excessive congestion in the abdomen can be caused by:
- genetic predisposition;
- hormonal dysregulation, including excess cortisol (male hormone) - after all, it is in the male figure that the accumulation of fat in the abdomen is characteristic;
- lack of physical activity.
It's easy to get hormonal disturbances. All you have to do is lead an "unfair" lifestyle, overeat and prevent your body from getting enough sleep. So, after recovering, one should make fun of him with diets for a few months, limiting the most important foods for the body and thus only aggravating the situation.
Doctors' warnings that we can only catch most diseases from poor diet have not frightened us for a long time. The phrases that "overeating" and "eating late at night" are harmful and you need to follow a "balanced diet" are so familiar that we simply stopped paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - is the only way to restore not only your own figure, but also your health.
Addendum!Stop listening to advertisements for magic pills, miracle weight loss belts, and dietary supplements. To achieve a meaningful result, you must make the effort and completely change your lifestyle. Other effective and, most importantly, 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 involving all internal organs, compressing them and leading to serious changes; this type of fat is where the "bad" cholesterol accumulates.
Fat in reasonable amounts is needed by the body. With their help, the fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that accompany food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from cold and the internal organs from injury. With the visceral, everything is much more complicated. It is their accumulation that leads to the development of atherosclerosis, internal organ diseases, heart disease and diabetes. Doctors say that every extra inch in the waist takes a year out of our lives.
Addendum!It has been proven that fat burning occurs more intensely at night. So if you want to lose weight - don't just eat right, but get enough sleep as well.
10 exercises for beginners
Anyone who has been playing sports for a long time has chosen a set of exercises that is right for him. For beginners, we suggest 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 held regularly.
Addendum!You shouldn't load your muscles right away for the first few seconds. Before starting any workout, be sure to warm up.
simple twist
To perform this simple exercise, you need to lie down on the floor and bend your knees. At the same time, your feet must be flat on the floor. The hands go behind the head. The press is a little tense. On the in-breath – this is important – we lift the shoulders off the floor, remain in this position for two counts (one, two) and then lower ourselves again on the exhalation to the floor. As with 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 only necessary to work with the press - the buttocks at this point should be relaxed. In fact, all the other exercises will be complicated variations on the first one with the study of the rest of the muscle groups.
After the first exercise, give your muscles a rest - lying on your back, straighten your arms, inhale and lower them.
If you feel tired while exercising, don't give up. You cannot easily achieve a perfect belly.
Addendum!If the exercise is still difficult for you, simplify it by doing it with your arms crossed over your wrists. In the future, when your muscles are strong, you can run your full version.
lifting the legs
Now we start working the lower press. This exercise is also done lying down. First, lift your bent legs to a 90-degree angle. Hands are open, palms pressed to the floor. Slowly, we contract our stomach, slightly lift our hips a few inches off the floor (legs remain bent) and return to the starting position.
Let's take a break, stretch, and continue our lesson again. During this exercise, the back should not be pulled off the floor. All work must be done by the abdominal muscles. When you have fully mastered these movements in subsequent exercises, complicate them by raising your legs not bent but fully extended.
Addendum!When you feel your muscles are stronger, the breaks and rests between reps can be removed.
twisting and lifting 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 open your arms wide to the sides. We forced the press. In this position, we need to lift the shoulders and buttocks off the floor.
Exhalation during exercise is performed at the time of greatest tension. Breathing is even. Do not pull your elbows forward. Break again and relax muscles for 1–1, 5 minutes. We continue these exercises.
Start exercising in a good mood, then the training result will be better.
Addendum!Playing sports with someone is easier. Enlist the support of a friend or colleague and start working together on your figure. You will be able to help each other with advice and share the results of achievements.
side crunches
These movements will help work your 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 into the ground. The hips are slightly apart. Hands behind your head. You don't need to hitch them up, just press them hard against your head.
As we exhale, we begin to gradually reach first with one shoulder and then with the other shoulder to the opposite knee. The other elbow remains on the floor, helping to maintain balance. The buttocks do not leave the ground. Only the upper back is raised, the back of the waist remains firmly pressed against the floor. Don't lower your chin. Also 10 reps.
Addendum!You can simplify the exercise by not putting your hands behind your head, but simply reaching for the opposite knee. A more difficult option is to stand up and cross your legs.
cheering with a lunge
Lying position. Feet are on the floor, legs 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 for balance and the foot is on the floor.
We are looking forward to it. Exhale as you bend and inhale as you return to the starting position. We don't stop our breathing. The same goes for the second step. We do 5 movements for each leg.
If you want to make the exercise easier, straighten your leg up. A more difficult option to lift both legs. Also, when the first leg is working, the second leg is not bent.
Addendum!Every repetition counts. Even if you are tired, force yourself to do the movement one more time, one last time.
Bicycle
Slightly modified movements, familiar to us in physical education classes, work the lateral muscles perfectly. Bend your legs so that your heels are closer to your buttocks. Hands behind head, shoulders off the ground. First, we straighten one leg so that the angle between it and the floor is 45 degrees. At the same time, stretch with one shoulder to the knee of the bent (opposite) leg.
We straighten the bent leg, bend the second and repeat the movements, but with the other shoulder. We repeat 10 times without pauses.
Addendum!To achieve the best results, it is not the quantity but the quality of the exercises performed that is important. To fully charge the muscles, the movements must be slow and unhurried.
move your socks
A very difficult exercise that gives the most load on the press. Lying on your back, place your hands behind your head and lift your bent legs to a 90-degree angle. At the same time, the socks are pulled. We rip the upper back off the floor. We lower one leg, touching the floor with our toes. We then return to the original position and lower the other leg.
On inhalation, the back is pressed to the floor. On exhalation - we rise. We do not lower our back while performing the movements.
Addendum!If you find it difficult to do these movements, try bending your legs 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 all the press. In the prone position, the knees are slightly bent, the feet are on the floor, the arms are behind the head. We lift our shoulders off the floor and begin to turn our bodies in one direction or another 5 times, without pause. Each time you need to make a complete circle.
We don't pull the pelvis off the ground. We keep our balance with our legs pressed to the floor. The exercise is done as slowly and clearly as possible. Exhale - pink. Inhale - came down.
Addendum!Excessive overvoltage is unacceptable. This will only make you tired quickly and not be able to complete the entire complex.
Back bend with bent knees
Let's pump the press and back muscles. To do this, we kneel down. Elbows should be bent and flat on the floor. You can place a small pillow or soft towel under them.
We rip our knees off the floor, keeping only our elbows and toes. The back is straight. Count to three and carefully return to starting position.
Addendum!All exercises for the abdominal muscles can be done by women and men.
Raising the legs from the support position
Lie down on your stomach. The arms are bent at the elbows. The fingers of the outstretched legs rest on the floor. In this position, lift yourself off the floor and stretch into a rope so that each of your muscles is tense. The back must not bend. Return to starting position. Repeat the exercise again.
Addendum!Never bend over - otherwise your stomach will immediately start sinking. If you have weak back muscles, add some posture exercises to the mix.
aerobic exercise
With the help of the above exercises, you can significantly strengthen the abdomen, get rid of sagging abdomen, and straighten out the internal organs. But if you have a serious weight problem, be sure to include aerobic exercise—exercise in which oxygen is burnt off intensely. In fact, with your participation, the maximum amount of fat is consumed.
So if you want to not only strengthen your muscles, but also get rid of the hated body fat in the shortest possible time, go for a walk, run, swim, ice skating, volleyball, soccer, hockey or dance. These, along with proper nutrition, will help you quickly get rid of weight problems.