Perhaps one of the most common problems in women is a large or swollen abdomen, which can be caused by many factors. Malnutrition, pregnancy, childbirth, hormonal disorders - this is a small list of reasons for the appearance of fat in the abdomen. The question is: how to get rid of excess belly fat? We will be happy to answer this question in today's article.
So, the first thing that will help us in the fight against belly fat is proper nutrition and exercise. As an adjunct, you can apply a diet or good nutrition for the abdomen. In addition, you can independently create a nutrition program that will help you lose weight, including the abdominal area. To do this, bakery products, carbonated beverages, smoked and fatty foods and alcohol should be excluded from the diet. The diet should be designed so that fruits, vegetables and meat are predominant.
For a good, stable and long-lasting result, in addition to diet, you should engage in active sports. Running, swimming, dancing and training in the gym can help you with this.
A series of exercises to lose weight on the abdomen
However, if you do not have time for all of the above physical activities outside the home, you can successfully perform a series of exercises to lose weight on the abdomen at home.
Note that only 20 minutes a day is enough to keep your stomach straight and beautiful. The main rule is to hold classes regularly.
So, what exercises will help you lose weight in the abdomen?
Exercise number 1
Sit on the floor, place your feet on a stable, stable object, and bend to the sides, forward, and backward, keeping your hands locked behind your head. This exercise is a kind of warm-up that will prepare the muscles for future work.
Exercise number 2
Lying on the floor, without bending your knees and lifting your upper body off the ground, lift both legs at an angle of 90 degrees. Number of repetitions - starting from 15 (add 2-3 lifts every day).
Exercise number 3
Lie on the floor and bend the bent right knee and the elbow of the left hand, then straighten and do the same with the left knee and right elbow. Repeat 20 times for each position.
Exercise number 4
Lie on the floor, straighten, bend your legs slightly at the knees and raise your pelvis to the maximum possible height. Now correct this position for 10 seconds and slowly lower yourself. Repeat the exercise 15 times. Note that this exercise strengthens not only the abdomen, but also the muscles of the hips and legs.
Exercise number 5
Lying on the floor, bend your legs slightly at the knees, your back and legs are in a straight line, and your arms are brought smoothly to the back of your head. Now slowly lift your upper body so that your chest touches your bent knees. Exercises should be started 5 times, gradually increasing the amount to the maximum possible for you, but do not create unpleasant or painful feelings.
Abdominal weight loss exercises for men
The exercises described above cannot be used successfully by women alone. But for men, they can be recommended a few additional exercises that will create the desired load on the curved muscles, biceps and lower legs:
- Sit on the floor, lean back a little and lean on your hands. Lift both legs at the same time, bury them in the stomach and lower them to the ground.
- The starting position is the same as in the previous exercise. Do the same thing, just alternately with your right and left legs, pressing on your chest (leaning your body slightly forward) and straighten the floor.
- Lie on the floor with your knees bent. Squeeze your hands to your chest, squeeze your palms into a fist. Raise your left and right arms alternately (as if boxing), try to raise your active shoulder as high as possible.
- The starting position is the same as in the previous exercise. Only now you have to try to reach the knee with your hands: now to the right, now to the left, then at the same time with both.
- Take a starting position like push-ups - place your body horizontally on the floor, face down, resting on your palms and toes. Now alternately tear off the opposite arm and leg and connect it with your elbows and knees inside the abdomen. So, keeping your right hand and left foot on the ground, place the elbow of your bent left hand on the knee of your right foot bent under your abdomen. Keep your balance.
- The starting position is the same as in the previous exercise. Keep your back and spine as still as possible parallel to the ground, alternately raising your arms and legs on the opposite side. So, lift your left arm and right leg off the ground while swinging sharply upwards. Repeat with right arm and left leg.
- Lie on the floor with your hands. Lift your legs straight up and hold them for a few seconds (gradually increase this time). Do not lift your head while doing this.
- The starting position of the body is the same as in the previous exercise. Do the same, lift your head and shoulders at the same time.
Start with 15 repetitions for each exercise, gradually increasing their number - to at least 20, but preferably 50 or more, because the result will depend directly on the number of repetitions, among other things. Initially, it will be enough to do 3 times a week, but gradually increase the number of exercises to 5, not forgetting to diversify the exercises and increase the number of repetitions.
However, the exercises for weight loss described for men will be useful for women as well, so try, dear ladies!
Exercises to lose weight on the sides of the abdomen
And that's not all. There are also special exercises to lose weight on the sides of the abdomen. They are very effective and can adjust the silhouette:
- Put your feet shoulder-width apart so your arms can be positioned in the future. Now bend forward diagonally to the left leg - back to the right. Change direction after bending 90 °. Try to feel the tension on the sides, this is where the folding should take place. Then, you can make this exercise more difficult by raising your arms and bending your legs at the knees.
- Lie on the floor, spread your arms to the sides and bend your legs at the knees and squeeze the stomach. Without lifting your upper back, place your feet on the right or left thigh.
- Bend your arms at the elbows and lie down. Put your feet on a hill (for example, on a stool). Now lift your body up, extend your bent arm, but it should sit firmly on the ground for support from the elbow to the palm. In this case, the body must be in a straight position parallel to the ground. The upper arm is placed so. Bend your body below the waist, do swaying movements, while keeping the cover. Repeat 15 times. Do the same thing by changing the "active" side of the waist.
It also makes sense to work with lunges, squats, hoops and hula hoops to shape the waist.
That's all! Now you know how to get rid of belly fat and have beautiful belly muscles! But keep in mind that if you do not feel any positive results after 2 weeks of regular intensive training, it is either you are eating poorly or you are doing the exercises incorrectly: pay attention to technique and do not be lazy! You need to be able to feel the muscles you are loading during exercise. Also, keep in mind that any high-quality weight loss occurs systematically: proper nutrition and regular exercise.
Good luck and wonderful results!