Perhaps one of the most common problems for women is a large or sagging abdomen, which can be caused by a number of factors. Malnutrition, pregnancy, childbirth, hormonal disorders - this is just a small list of reasons why fat appears in the abdomen. The question is: how to get rid of excess belly fat? We are happy to answer this question in our article today.
So the first thing that helps fight belly fat is proper nutrition and exercise. You can resort to an abdominal diet or proper nutrition as an aid. In addition, you can independently create a nutrition program to help you lose weight, including the abdominal area. To do this, exclude baked goods, carbonated drinks, smoked and fatty foods, and alcohol from your diet. The diet should be designed to be dominated by fruits, vegetables and dietary meats.
Well, in order to have a stable and lasting result, it is worth doing active sports in addition to diet. Jogging, swimming, dancing and exercises in the gym can help with this.
A set of exercises to slim your abdomen
However, if you do not have time for all of the above physical activities outside the home, you can also successfully perform exercises to lose belly at home.
Keep in mind that just 20 minutes a day is enough to keep your belly flat and beautiful. The main rule is that classes should be held regularly.
So what exercises help you lose weight in the abdomen?
Exercise # 1
Sit down on the floor, support your feet on a standing, stable object, and bend sideways, back and forth, keeping your hands in the lock on the back of your head. This exercise is a form of warm-up that prepares the muscles for further work.
Exercise 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 off the ground. Number of repetitions - from 15 (2-3 raises must be added each day).
Exercise # 3
Lie on the ground and pull your bent right knee and left elbow towards each other, then straighten it out and do the same with your left knee and right elbow. Repeat 20 times in each position.
Exercise 4
Lie on the floor, straighten it, bend your legs slightly at the knees, and raise the pool to the highest possible height. Now lock in this position for 10 seconds and slowly lower yourself. Repeat the exercise 15 times. Note that this exercise not only tightens the abdomen but also strengthens the muscles of the buttocks and legs.
Exercise 5
Lying on the floor, bend your legs slightly in your knees while keeping your back and legs in a straight line and pulling your arms smoothly behind your head. Now slowly lift your upper body so that your chest touches your bent knees. You should start the exercises 5 times, gradually increasing the amount as much as possible, but without causing any discomfort or pain.
Slimming exercises for men
The exercises described above are not the only ones women can use successfully. But as far as men are concerned, we can suggest additional exercises that create the desired load on the oblique muscles, biceps and lower legs:
- Sit down on the floor, lean back slightly, and lean on your hands. Raise both legs at once, press to your abdomen and lower to the floor, straightening up.
- The starting position is the same as in the previous exercise. Do the same, just alternately with your right and left legs, press it against your chest (tilt your torso slightly forward) and straighten it to the floor.
- Lie on the floor with your knees bent. Press your hand to your chest, pressing your palm into a fist. Sharpen your left and right arms alternately (as if boxing), trying to raise your active shoulders as much as possible.
- The starting position is the same as in the previous exercise. Only now do you have to try to reach your knees with your hands: now right, now left, and then both at the same time.
- Take your starting position as you would with the supine position - place your body horizontally on the floor, face down, resting on your palms and toes. Now take turns tearing off the opposite arm and leg, tying them to your elbows and knees in your abdomen. So keeping his right hand and left foot on the floor, he bends the elbow of his bent left hand to the knee of his right leg bent under his belly. Keep your balance.
- The starting position is the same as in the previous exercise. Keep your back and lower back as still as possible parallel to the ground, alternately lifting your arms and legs from the opposite side. So lift your left arm and right leg off the floor while swinging them sharply. Repeat with right arm and left foot.
- Lie on the floor with arms on your side. Raise your straight legs and hold them for a few seconds (gradually increase this time). In the meantime, do not raise your head.
- The starting position of the body is the same as in the previous exercise. Do the same, just lift your head and shoulders at once.
Start with 15 reps for each exercise, gradually increasing the number to at least 20, but it is better to have 50 or more, as the result depends directly on, among other things, the number of repetitions. At first, it is enough to do it 3 times a week, but gradually increase the number of workouts to 5, while not forgetting to diversify your exercises and increase the number of repetitions.
However, the described abdominal slimming exercises for men will also be useful for women, so try it, ladies and gentlemen!
Exercises to slim the sides of the abdomen
And that's not all. There are also special exercises for weight loss on the sides of the abdomen. They are very efficient and can adjust the silhouette:
- Place your feet shoulder-width apart, you can place your arms on your future waist. Now bend diagonally forward to the left leg - back to the right. Tilt to 90 ° and change direction. Try to feel the tension in the pages; this is where the drive should take place. You can complicate this exercise later by raising your arms and bending your legs at your knees.
- Lie on the floor, spread your arms to the side, bend your legs to your knees, and press to your abdomen. Without lifting your upper back off the floor, place your feet on the floor to the right or left of your thighs.
- Lie on your side on the floor, bending your arms to your elbows. Place your foot on a hill (such as a stool). Now lift your body, extend your bent arm, but it should fit snugly against the floor from your elbows to your palms. In this case, the body must assume a straight position parallel to the floor. The upper arm is placed at the waist. Bend your body at the waist, perform swaying movements, while remaining canopied. Repeat 15 times. Do the same by changing the "active" side of the waist.
To shape the waist, it is also very logical to do bursts, squats, work with a hoop and a hula hoop.
That is all! Now you know how to get rid of belly fat and become the owner of beautiful abdominal muscles! But keep in mind that if you don’t notice any positive results after 2 weeks of regular intense training, it means you’re either eating poorly or doing the exercises incorrectly: pay attention to the technique and don’t be lazy! You need to feel the muscles under load. And let’s not forget that all good quality weight loss happens systematically: proper nutrition and regular exercise.
Good luck and amazing results!