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Abdominal slimming exercises at home: effective gymnastics

One of the most problematic areas of the body in humans is the abdomen. An active accumulation of subcutaneous fat in this area is natural in both boys and girls. By summer, I want to release the pressure so that the waist looks clearer, and in this case, exercises will be needed to lose weight on the abdomen at home. In addition, a person should follow the proper diet so that the calories expelled during exercise are not returned.

Causes of Excess Abdominal Fat

Every person normally has low fat deposits, which serve to protect the internal organs, bones and is involved in some processes of hormone production. An excessive amount is harmful to health, spoils the figure and self-esteem. The abdomen does not grow overnight, so this problem should be treated in time. The following factors provoke its development:

  1. Poor metabolism (metabolism).With age, this process becomes slower (if not supported by sports), which leads to poor food processing. Instead of energy, the body begins to accumulate excess weight. This problem is more common in women. Every person has a different metabolic rate, so some may eat some food and still not get fat.
  2. Genetic predisposition.Scientific studies prove that in the presence of obese people in the family, there is a high risk that you too have an inherited potential to gain weight.
  3. Sedentary lifestyle, sedentary.This is one of the factors that slows down the metabolism. The less physical activity in your life, the fewer calories your body expends and over time they begin to accumulate in different parts of the body.
  4. Mbingopja.A person starts to gain weight when he eats more than his body spends.
  5. Incorrect posture while sitting.If a person is affected, their spine is bent, the likelihood of being overweight in the abdomen increases significantly. Keep your back straight when sitting.
  6. Illness, stress.These factors are the main causes leading to the accumulation of subcutaneous fat. The amount of cortisol increases in the body, which contributes to weight gain. Sleep apnea, breast cancer, cardiovascular disease, high blood pressure, diabetes also add inches to the waist.
  7. Weak abdominal musclesare unable to hold the internal organs in the desired position, so the abdomen protrudes.
  8. Hormonal changes.This reason is more pronounced in women who are approaching middle age. Fat begins to increase in proportion to body weight. During menopause, the risk of accumulating extra inches in the waist area increases. Hormones are an important part of regulating body fat.

Exercises for the abdomen and waist

exercises for slimming the abdomen and waist

A slim figure is the merit of a healthy balanced diet and regular physical activity at home or in the gym. You can not force individual body parts to lose weight, so belly fat burning exercises also affect other muscle groups. For anatomical reasons, in some people, certain places lose weight or gain weight faster, for the principle of weight loss is one - reducing the amount of calories consumed, speeding up metabolism.

From all the fat burning workout options, choose cardio. This is an option to exercise indoors or outdoors, at which a high rate is maintained and the cardiovascular system works in an improved way. This forces the body to consume more energy, destroying nutrient reserves. Such training will speed up your metabolism, saturate the muscles and cells of the body with nutrients and oxygen. To reduce the waist, strengthen the abdomen, you can do:

  • not;
  • riding a stationary bicycle at home or a bicycle;
  • Pilates;
  • fitness;
  • gymnastics;
  • gymnastics;
  • football, basketball;
  • for jogging in the fresh air or on a treadmill at home.

Effective upper press exercises

Conventionally, the abdominal muscles are divided into upper and lower limbs. The press is a muscle and during abdominal weight loss exercises at home it is fully involved, so talking about training a particular part is wrong. There are still some training options that make it easier to target a specific area of ​​your abdominal muscles. Curls are a popular option, here are some effective options for the upper abdomen:

  1. Classic version.Place a rug on the floor, lie on your back, bend your knees slightly (you should get an angle of about 30 degrees). Another person has to sit up. Or, fasten them to a sofa, wardrobe, to secure body position. Put your hands behind your head and place on a lock. Begin to reach with the chin towards the pelvis, keep in mind that you should rise at the expense of the abdominal muscles, not the lower back. Perform 2-3 sets of 10-15 times, over time, increase this value to 30-40.
  2. With legs raised.You have to throw your feet on a hill, a sofa, chairs, bench in the gym is suitable for this. Further, the twisting technique is completely repeated from the above example, it is also the number of approaches.

Exercises for the lower abdomen

This part of the abdomen often worries girls, because even with low weight, the abdomen begins to protrude slightly. Most often this is not due to the fat layer, but to the weakness of the abdominal muscles, which are unable to support the internal organs. When you tighten the pressure at home, this extension will disappear. The following exercise can be used:

  1. Lay a rug on the floor and lie on your back.
  2. Use your hands to connect with a wardrobe, sofa or something heavy.
  3. Begin to raise your straight legs up until they are 30 degrees to the floor.
  4. Lock it in this position and hold it as long as possible.
  5. Lower your feet to the floor and rest a little. Repeat this action 5-6 times.

Abdominal and side slimming exercises

rope exercises for thinning the abdomen

An important condition for reducing the volume of the waist, abdomen - adherence to the correct diet. It is necessary to give up fast food, fried and sweet food, alcohol. This will help you get rid of those extra pounds, and physical exercises to lose weight in the abdomen will speed up this process and give your figure a delicious shape. In this case, you will not be able to limit yourself to one load, and in addition to the effective abdominal exercises described above, you will need to do cardio workouts at home.

The main task of such exercises is to keep the heart rate at a high level for at least 20-30 minutes. Experienced athletes do cardio workouts for 40-60 minutes. For beginners at home, circular training is convenient, which can be performed without special equipment. Do the following exercises to lose weight sideways and at the waist:

  • jump rope for 3-4 minutes;
  • 20 side turns on each side;
  • classic curves;
  • jump rope again for 3-4 minutes;
  • board exercise;
  • slopes 20 times in each direction;
  • lateral chewing.

Most Effective Abdominal Exercises

There are many different opportunities to do abdominal exercises. A person, as a rule, chooses effective exercises for weight loss in the abdomen according to their feelings. He technically performs some options better, and they give a good result, some do not work due to experience or unpreparedness. For most athletes, the following exercises have become optimal exercises for training the abdomen and sides at home:

  • lateral bends;
    • plank
  • ;
  • waist curves;
  • vacuum.

Board

This exercise helps strengthen the abdominal muscles without increasing their volume. This is especially helpful for girls. Who want to flatten the belly. Classic twisting is a dynamic load that increases the volume of the press, and the bar is static, which only strengthens it, making the muscle fibers more elastic. The exercise is performed at home according to the following rules:

exercise board for weakening the abdomen
  1. Lay out a rug and push into position.
  2. Sit on your elbows so that they are below your shoulders. Make sure the back is not round and the pelvis does not fall low, the body should lie in a straight line.
  3. This position should be held for at least 20-30 seconds for beginners and more than 1-2 minutes for advanced athletes.
  4. Repeat this exercise 3-4 times, try to constantly increase the time in a static position.

This exercise has several "modifications" - with a twist and turn. The bottom line is that, in addition to the above option, you add a pelvic twist inside or turn the arms directed to the sides. You will not receive additional benefits from such "improvements" and it is better to perform the exercise in its original form. In addition to the press, the strap helps strengthen the lower back, shoulders, forearms, abdomen, buttocks and back of the thigh without special shells at home.

Lunges with curves

This is a versatile exercise that targets the thighs, glutes and entire abdomen. This is a good option if you need home exercises to lose weight on your legs and abdomen. You can do it with empty hands or with an additional weighing agent (fitball, bag, pancake, dumbbell). The technique is as follows:

  1. Do it forward with your knee at a 90 degree angle.
  2. Place your arms at your sides and turn to the right keeping your pelvis in place.
  3. Move with your other foot and turn left.
  4. Repeat this movement 10-15 times.

Side curves

For weight loss, it is recommended to do exercise every day in the morning and 2-3 cardio exercises per week. One of the problem areas to work on is the lateral abdominal muscles. Keep in mind that when working with weights, there is a possibility that your muscles will increase in volume and your waist will disappear (this is important for girls). At home, you can perform side turns, which, with the right technique, use the oblique abdominal muscles. The technique is as follows:

workout to lose belly weight
  1. Shoulders shoulder width apart. Fold your arms and raise them above your head.
  2. Tilt your torso to the left as you can feel the stretch on the opposite side of your body.
  3. Hold this position for 15 seconds.
  4. Return to the original pose and repeat the same for the right side.
  5. Over time, increase the execution time from 15 seconds to 30 or more.

Vacuum

This method of losing weight and strengthening the abdomen is actively used in body exercises. If you are looking for effective exercises for a flat stomach, then you should try Vacuum. The technique is as follows:

  1. Get all four feet on the floor with your hands.
  2. Take a deep breath, then exhale as much as possible so that there is no air at all
  3. At this point, pull the stomach and squeeze it.
  4. Hold the position for 15-20 seconds. Make sure your eyes do not start to darken and roll in your head. If these symptoms occur, stop exercising and shorten the maintenance time.
  5. Do 4-5 of these repetitions, you can increase the number over time.

How To Do Belly Weight Loss Exercises At Home

To get the desired result and training efficiency, you need to follow a few rules. Even the lightest abdominal weight loss exercises require some warm-up, preferably by jumping rope or going for a run to warm up all the muscle groups in the body. This will not only prepare you for your workout, but it will also speed up your metabolism, increase your heart rate and lose weight faster. These recommendations should be followed:

  • make sure you follow a diet;
  • presses should be performed using the abdominal muscles, not the lower back;
  • you should not do more than 15-20 reps, otherwise you will not strengthen the muscles, but you will start to build them, which will not help you make your waist thinner;
  • make sure you lie down after each workout;
  • Conduct classes regularly, not occasionally.