If you are desperately short of time for a gym, try doing belly slimming exercises at home. Simple but effective movements developed by experts will help tidy up the figure.
How long will it take?
Let's finally stop deceiving ourselves and believing in the miraculous stories about losing weight fast with the help of two or three magic exercises (pills, herbs, etc. ). It is not that easy to part with the fat that has accumulated over the years. In addition, the stomach is a problem area, and it is very difficult to remove the excess there.
Even if the belly has just started to sag, it will take at least a few months to tone the muscles. To restore very weak muscles to perfect condition, you will need 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 practice regularly for 30 to 40 minutes a day. Subject to changes in nutrition, of course. Otherwise, you simply won't have time to burn the incoming calories.
Advice!Start studying not tomorrow or from Monday, but today. The body that has received a decent dose of endorphins - pleasure hormones - will straighten out immediately, and your mood will rise and strength will appear for an additional struggle.
Why is fat stored on the stomach?
Before taking any steps to deal with fatty deposits on the abdomen, 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 also fraught with the development of rather serious diseases.
Excessive congestion in the abdomen can be caused by:
- genetic predisposition;
- hormonal disruption, including excess 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 hormonal disruption is easy. It is enough to lead an "unfair" lifestyle, to overeat and prevent the body from getting enough sleep. Then, after remembering, you should make fun of him with diets for a few months, limiting the foods that are most important for the body, and thus only make the situation worse.
Doctors' warnings that we only gain the majority of illnesses through poor nutrition haven't scared us for a long time. The phrases that "overeating" and "eating at night" are harmful and that you need to adhere to a "balanced diet" are so familiar that we simply stop paying attention. Although a healthy lifestyle - that is, eating a balanced diet and exercising - is the only way to restore not only your own figure, but also your health.
Advice!Stop listening to the advertising stories of magic pills, miraculous weight loss belts and dietary supplements. To get a meaningful result, you need to 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, localized precisely in the abdominal region and enveloping all internal organs, compressing them and causing serious changes; it is in this type of fat that the "bad" cholesterol accumulates.
Fat in reasonable amounts 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 accompany food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from cold and 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 internal organs, heart disease and diabetes. Doctors say that every extra inch in the waist takes a year off our life.
Advice!Fat burning has been shown to occur more intensely at night. Therefore, if you want to lose weight, not only eat right, but get enough sleep as well.
10 exercises for beginners
Anyone who has been in the sport for a long time has long chosen their own set of exercises that are perfect for them. 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 evident, classes will need to be carried out regularly.
Advice!You should not immediately load the 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 ground. The hands go behind the head. The press is a bit strained. Inhaling - this is important - we lift our shoulders off the floor, linger in this position for two beats (one, two), then lower ourselves again, exhaling to the floor. Like all of the following 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 this time should be released. In fact, all other exercises will be complicated variations of the first one 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 doing the exercises, don't give up. You cannot easily achieve a perfect tummy.
Advice!If the exercise is still difficult for you, simplify it by doing it with your arms crossed on your wrists. In the future, when the muscles are strengthened, you will be able to perform its full version.
Lift the legs
Now we start to work on the lower press. This exercise is also done while lying down. First, lift the bent legs at a 90 degree angle. The hands are apart, the palms are pressed against the ground. Slowly, you pull your stomach in, lift your hips slightly a few centimeters off the ground (your legs stay bent) and you come back to the starting position.
We will rest a bit, stretch and continue our lesson again. During this exercise, the back should not be pulled off the ground. All the work has to be done by the abdominal muscles. When you have fully mastered these movements in subsequent workouts, complicate them by lifting your legs, not bent, but fully extended.
Advice!Once you feel your muscles are stronger, the breaks and rests between repetitions can be removed.
Twisting and lifting the legs
Let's combine the first and second exercises that we already master. Lying on your back, as in the second exercise, bend your knees and spread your arms wide to the sides. We are straining the press. In this position we have to lift the shoulders and buttocks off the ground.
The exhalation during the exercise is done at the time of the greatest tension. Breathing is regular. Don't pull your elbows forward. Take a break again and relax the muscles for 1 to 1. 5 minutes. We continue these exercises.
Start exercising 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 the results of achievements.
Crackling side
These movements will help to work the oblique muscles. The starting position is similar to the position of the first exercise. Lying on your back, slowly bend your knees. Rest your feet on the ground. The hips are slightly apart. Hands behind your head. You don't need to hang them, just press them firmly against your head.
As we breathe out, we begin to gradually reach first one and then the other shoulder to the opposite knee. The other elbow stays on the ground, helping to keep our balance. The buttocks do not stand out from the ground. Only the upper back is lifted, the back at waist level remains firmly pressed to the ground. Don't lower your chin. 10 repetitions also.
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 to lift and cross your legs.
Twist with a slit
Lying down position. The feet are on the ground, the legs are bent at the knees. We keep our hands behind our heads. We alternately raise one or the other leg to the chest, while lifting the back. The other leg is still bent at the knee to maintain balance and the foot is on the ground.
We're waiting impatiently. Exhale as you bend over, inhale as you return to the starting position. We don't take our breath away. Ditto for the return leg. We do 5 movements for each leg.
If you want to make the exercise easier, stretch your leg upwards. A more difficult option with lifting both legs. In addition, when the first leg is working, the second is unfolded.
Advice!Every repetition counts. Even if you are tired, force yourself to repeat the movement, one last time.
Bicycle
Slightly modified movements, familiar in physical education classes, perfectly solicit the lateral muscles. Bend the legs so that the heels are closer to the buttocks. Hands behind my 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, we 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 a break.
Advice!For the best results, it is not the quantity but the quality of the exercises performed that is important. To fully load the muscles, movements should be slow and unhurried.
Shake your socks
A rather difficult exercise which gives the maximum load on the press. Lying on your back, place your hands behind your head and raise your bent legs to a 90 degree angle. At the same time, the socks are pulled. We tear the upper back off the ground. We lower one leg, touching the floor with the toes. Then we return it to its original position and lower the other leg.
On inspiration, the back is pressed against the ground. On the exhale - we get up. You do not lower your back while performing the movements.
Advice!If you have trouble doing these movements, first try bending your legs without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with your arms straight above your head.
Circular rotations
Exercise to work on the whole press. When lying down, the knees are slightly bent, the feet are on the ground, the arms are behind the head. We tear the shoulders off the floor and begin to rotate the body in one direction or another 5 times, without a break. Each time you have to make a full circle.
We do not tear the pelvis from the ground. We keep our balance with our legs resting on the ground. The exercise is done as slowly and clearly as possible. Exhale - pink. Inhale - came down.
Advice!Excessive overvoltage is unacceptable. It will only tire you quickly and not be able to complete the whole complex.
Backbend with bent knees
We will pump the muscles of the press and back. To do this, we kneel down. Elbows should be bent and rest on the floor. You can put a small pillow or a soft towel underneath.
We tear the knees off the ground, 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.
Lift legs from support position
Lie on your stomach. The arms are bent at the elbows. The toes of the extended legs are resting on the floor. Get up in this position from the floor and stretch into a rope so that each of your muscles is tense. The back should not bend. Return to the starting position. Repeat the exercise again.
Advice!Never bend over or your stomach will immediately start to sag. If you have weak back muscles, add posture exercises to the set.
Aerobic exercise
With the help of the above exercises, you can significantly strengthen the abdominals, get rid of the sagging abdomen and bring order to the internal organs. But if you have a serious weight problem, be sure to include aerobic exercise - exercises in which oxygen is burned intensively. Indeed, with its participation, the maximum amount of fat is consumed.
Therefore, if you not only want to strengthen your muscles, but also want to get rid of the hated body fat in the shortest time, go for a walk, jog, swim, ice skate, volleyball, soccer, hockey or dancing. They, together with good nutrition, will help you quickly get rid of weight problems.