If you really lack time to go to the gym, try doing abdominal slimming exercises at home. Simple but effective movements created by professionals will help to arrange the shape.
How long will it take?
Finally, let’s stop cheating on ourselves and believe in the magical tales of quick weight loss with the help of two or three magical exercises (pills, herbs, etc. ). It is not so easy to separate with the fat that has accumulated over the years. In addition, the stomach is a problem area, and it is most difficult to remove excess at this site.
Even if your abdomen is just starting to fall, it will take at least a couple of months to tone your muscles. To fix very weak muscles, you will need to work hard for at least six months.
However, you should not torture yourself with exercise until you are completely exhausted. Just because it may not have the best effect on your well-being. It is enough to exercise regularly for 30-40 minutes a day. Of course, given the changes in diet. Otherwise, you just won’t have time to burn the calories you get.
Tip!Start learning not tomorrow or Monday, but today. After receiving a decent dose of endorphins - pleasure hormones - the body will immediately recover, the mood will rise and there will be strength for further struggle.
Why does fat accumulate on the abdomen?
Before taking any measures to combat fat deposits on the abdomen, you need to understand where they come from and what needs to be done to get rid of this problem forever in the future. After all, excessive savings in this area is not only externally unattractive, but also fraught with the development of relatively serious diseases.
Excessive abdominal congestion can be caused by:
- genetic predisposition;
- hormonal disorders, including excess cortisol (male hormone) - after all, it is the male figure that is characterized by the accumulation of fat in the abdominal area;
- lack of physical activity.
It is not difficult to deal with hormonal disorders. It is enough to follow the "wrong" lifestyle, overeat and not allow the body to get enough sleep. Then, remembering yourself, you should mock diets for a couple of months, restricting the most important foods for the body and thus only make the situation worse.
Doctors' warnings that most illnesses are earned only by poor nutrition have not frightened us for a long time. The phrases that "overeating" and "eating at night" are harmful and require a "balanced diet" are so well known that we simply stop paying attention to them. While a healthy lifestyle - that is, a balanced diet and exercise - is the only way to restore not onlyyour figure but also your health.
Tip!Stop listening to promotional stories about magic pills, magic weight loss belts and dietary supplements. To achieve a meaningful result, you should work with yourself and completely change your lifestyle. There are simply no other effective and, most importantly, safe measures.
What are visceral fats and why are they dangerous?
Doctors divide body fat into three types:
- subcutaneous;
- intramuscular: the first two types are the least dangerous;
- visceral, localized precisely in the abdominal area and enclosing all internal organs, compressing them and causing serious changes; it is in this type of fat that "bad" cholesterol accumulates.
Fat is necessary for the body in reasonable amounts. With their help, fat-soluble vitamins are absorbed. A small layer of fat accumulates all the harmful substances that get in with food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from the cold and internal organs from injuries. With visceral, things are much more complicated. It is its accumulation that leads to the development of atherosclerosis, visceral diseases, heart disease and diabetes. Doctors say that every extra centimeter at the waist takes away years of our lives.
Tip!Fat has been shown to burn most intensely at night. Therefore, if you want to lose weight - not only eat right, but also get enough sleep.
10 exercises for beginners
Anyone who has been involved in sports for a long time has long chosen their own set of exercises that is ideal for him. For starters, we suggest taking advantage of the advice of fitness trainer Gay Gasper, who has developed simple but very effective exercises specifically for the abdominal muscles. However, we reiterate that classes will need to be conducted on a regular basis to make the impact visible.
Tip!You should not immediately strain the muscles for the first few seconds. Be sure to warm up before starting any workout.
Simple twist
To do this simple exercise, you need to lie down on the floor and bend your knees. At the same time, the feet must be completely on the floor. Hands go behind your head. The press is a little tense. As we inhale - this is important - we lift our shoulders off the floor, wake up in this position twice (once, twice), and then descend again, exhale on the floor. As with all subsequent exercises, repeat 10 times.
The chin should 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 should be relaxed at this time. In fact, all other exercises will be challenging options for the former, exploring the remaining muscle groups.
After the first exercise, let the muscles rest again - lying on your back, stretch your arms, inhale and lower.
If you feel tired while exercising, don’t give up. It is not possible to easily achieve a perfect abdomen.
Tip!If the exercise is still difficult for you, simplify it by doing your arms crossed on your wrists. In the future, once the muscles are strengthened, you will be able to do the full version of it.
Lifting legs
Now we start training the lower press. This exercise is also performed while lying down. First, raise your legs at a 90-degree angle. Hands outstretched, palms pressed to the floor. Slowly draw into the stomach, lift the hips slightly a couple of inches off the floor (legs remain bent) and return to starting position.
We will rest a little, stretch and continue the lesson again. The back should not be torn off the floor during this exercise. All work must be done by the abdominal muscles. Once you have fully mastered these movements in subsequent workouts, make it harder by lifting your legs outstretched rather than bent.
Tip! When you feel that your muscles are stronger, pauses and rest between repetitions can be eliminated.
Twisting and lifting the legs
Let’s combine the first and second exercises we’ve already learned. Lying on your back, as during the second exercise, bend your knees and spread your arms wide to the sides. We tighten the press. In this position, we need to raise both the shoulders and the buttocks above the floor.
Exhalation during exercise is performed at the moment of maximum tension. Breathing is even. Do not pull the elbows forward. Break again and relax the muscles for 1-1. 5 minutes. We continue these exercises.
Start exercising in a good mood, then the result of the workout will be better.
Tip!Exercising with someone is easier. Take advantage of the support of a friend or colleague and start creating your figure together. You will be able to help each other with tips, share the results of achievements.
Side cracks
These movements will help develop diagonal muscles. The starting position is similar to the first exercise position. Lying on your back, slowly bend your knees. Press your feet to the floor. The clubs are slightly separated. Hands behind head. You don’t need to attach them, just press them firmly to your head.
As we exhale, we gradually begin to reach the opposite path, first on one shoulder and then on the other. The other elbow stays on the floor and helps maintain balance. The buttocks do not come off the floor. Only the upper back is lifted, the back at the waist remains firmly pressed to the floor. Do not lower your chin. Also 10 reps.
Tip!You can simplify the exercise if you don’t put your hands behind your head, but just stretch them in the opposite way. The harder option is to lift and cross your legs.
Twisting on a squat
Lying position. The feet are on the floor, the legs bent over the knees. We hold hands behind our heads. We alternately pull one or the other leg to the chest, raising our back. The other leg is still bent at the knee to maintain balance and the foot is on the floor.
We hope. Exhale while bending, inhale returning to the starting position. We don’t break the smell. The same goes for the second leg. We perform 5 movements for each leg.
To make the exercise easier, stretch your leg up. A heavier option when raising both legs. Also, when the first leg is running, the second is not bent.
Tip!Every repetition is important. Even if you are tired, make yourself make the move again, one last time.
Bicycle
Slightly modified movements, familiar to us from physical education lessons, perfectly develop the lateral muscles. Bend your legs so that the heels are closer to the buttocks. Hands behind head, shoulders off floor. First, stretch 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 stretch the bent leg, bend the second and repeat the movements, but with a different shoulder. We repeat 10 times without pauses.
Tip!In order to achieve the best results, it is not the quantity that matters, but the quality of the exercises performed. To fully load the muscles, the movements must be slow and unhurried.
Turn the socks
Quite a strenuous exercise that gives maximum load to the press. Lie on your back, put your hands behind your head, and lift your legs bent at a 90-degree angle. Socks are pulled at the same time. We tear the upper back off the floor. We lower one foot, touching the floor with our fingers. We then return it to its original position and lower the other leg.
After inhalation, the back is pressed to the floor. As we exhale, we ascend. We do not lower our backs when making movements.
Tip!If you find it difficult to perform these movements, first try to bend your legs without lifting your shoulders off the floor. In the future, make the exercise more difficult by doing it with your arms outstretched over your head.
Circular rotations
An exercise designed to work through the entire press. While lying down, knees slightly bent, feet on the floor, hands behind head. We tear our shoulders off the floor and start rotating the body in one direction or another 5 times without a break. You have to do the whole circle every time.
We do not tear the pelvis off the floor. We keep our balance by pressing our feet to the floor. The exercise is done as slowly and clearly as possible. Exhale - rose. Inhale - landed.
Tip!Excessive overvoltage is unacceptable. This will only result in you getting tired quickly and not being able to complete the whole complex.
Back bend with bent knees
We will pump the press and back muscles. To do this, we kneel down. The elbows must be bent and rest on the floor. You can put a small pillow or a soft towel under them.
We tear the knees off the floor, holding only on the elbows and toes. Back straight. Count to three and carefully return to starting position.
Tip!All exercises for the abdominal muscles can be performed by both women and men.
Lifting the legs from the support position
Lie on your stomach. The arms are bent over the elbows. The toes of the outstretched legs rest on the floor. In this position, lift off the floor and stretch into the string so that each of your muscles is tense. The back should not bend. Return to starting position. Repeat the exercise again.
Tip!Never shudder - otherwise your stomach will start to fall down immediately. If you have weak back muscles, include some posture exercises in the kit.
Aerobic exercise
By doing the above exercises, you can significantly strengthen the abdominal muscles, get rid of a sagging abdomen and tidy up the internal organs. However, if you have serious weight problems, be sure to include aerobic exercise, an exercise that burns oxygen intensely. In fact, with its participation, the highest amount of fat is consumed.
Therefore, if you want to not only strengthen your muscles, but also get rid of hated body fat in the shortest possible time, walk, run, swim, skate on ice, volleyball, football, hockey or dance. They, along with proper nutrition, will help you get rid of weight problems quickly.