If you're really short on gym time, try doing belly slimming exercises at home. Simple but effective gestures developed by experts will help to tidy up the image.
How long will it take?
Let's finally stop fooling ourselves and believe in magic stories about fast weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It is not easy to part with the fat accumulated over the years. In addition, the stomach is a problem area, and it is most difficult to remove excess in this place.
Even if the stomach is just starting to sag, it will take at least a few months to tone the muscles. In order to perfectly build very weak muscles, you will have to work hard for at least six months.
However, you shouldn't torture yourself with practice until you're completely exhausted. If only because it may not have the best effect on your well-being. It is enough to practice regularly for 30-40 minutes a day. Subject to nutritional changes, of course. Otherwise, you will not 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 immediately be energized, and your mood will improve and strength will emerge for further struggles.
Why is fat stored in the stomach?
Before taking any action to combat belly fat, you need to understand where it comes from, and what you need to do to get rid of this problem forever in the future. After all, excessive austerity in this area is not only outwardly unattractive, but also fraught with the development of a rather serious disease.
Excessive congestion in the stomach can be caused by:
- genetic predisposition;
- hormonal disorders, including an excess of cortisol (male hormone) - after all, the accumulation of fat in the abdomen is a hallmark of the male figure;
- lack of physical activity.
Getting a hormonal breakdown is easy. It is enough to lead an "incorrect" lifestyle, overeating and preventing the body from getting enough sleep. Then, having remembered himself, one has to mock him with a diet for several months, limiting the foods that are most essential for the body, and thereby only worsening the situation.
Doctors' advice that we only get most of the disease with the wrong diet doesn't frighten us for long. The phrases that "overeating" and "eating at night" are dangerous and that you should adhere to a "balanced diet" are so familiar that we stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - is the only way to restore not only your own figure, but also your health.
Advice!Stop listening to advertising stories of magic pills, magic weight loss belts, and dietary supplements. To achieve meaningful results, you have to work on yourself and completely change your lifestyle. Other effective and, most importantly, safe ways 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 envelops all internal organs, squeezing them and causing serious changes; it is in this type of fat that "bad" cholesterol accumulates.
A reasonable amount of fat is necessary for the body. With their help, fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that accompany food.
Subcutaneous and intramuscular fat are basically energy stores. They protect the body from cold, and internal organs from injury. With visceral, things are 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 centimeter in the waist takes a year of our life away.
Advice!It has been proven that fat burning occurs most intensively 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 the sport for a long time has long picked up their own set of exercises that are ideal for him. For beginners, we recommend 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 clear, classes need to be carried out regularly.
Advice!You should not immediately load the muscle in the first seconds. Before starting any exercise, be sure to warm up.
Simple twist
To do 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 floor. Hands behind head. The press is a bit tense. On inhalation - this is important - we raise our shoulders off the floor, linger in this position for a count of two (one, two), and again lower ourselves on the exhale to the floor. As with all subsequent exercises, we repeat 10 times.
The chin should not be lowered during this exercise. Keep your elbows in line with your shoulders. You just need to work with the press - the buttocks at this time should be relaxed. In fact, all other exercises will be complex variations of the first by studying other muscle groups.
After the first exercise, rest the muscles again - lie on your back, stretch your arms, inhale and lower.
If you feel tired while doing the exercises, don't give up. You can't easily achieve a perfect stomach.
Advice!If this exercise is still difficult for you, simplify it by doing it with your arms crossed at your wrists. In the future, when the muscles are strengthened, you can perform the full version.
Lifting legs
Now we start working on the lower press. This exercise is also done lying down. First, lift your bent leg at a 90-degree angle. Hands outstretched, palms pressed to the floor. Slowly, we draw the stomach, slightly raise the hips a few centimeters from the floor (legs remain bent) and return to the starting position.
We will rest for a while, stretch and continue our lesson again. During this exercise, the back should not be torn off the floor. All work should be done by the abdominal muscles. As you fully master these movements in subsequent exercises, complicate them by lifting the leg that is not bent, but fully extended.
Advice!Once you feel that your muscles are stronger, the pauses and breaks between repetitions can be removed.
Rotating and lifting legs
Let's combine the first and second exercises that we have mastered. Lying on your back, as in the second exercise, bend your knees and spread your arms wide out to the sides. We press the press. In this position, we need to raise our shoulders and buttocks above the floor.
Breathing during the exercise is carried out at the moment of greatest tension. Breathe evenly. Don't pull your elbows forward. Rest again and relax the muscles for 1-1, 5 minutes. We continue this exercise.
Start exercising in a good mood, then the results of the exercise will be better.
Advice!Getting in for sports with someone is easier. Enlist the support of a friend or colleague and start working on your figure together. You will be able to help each other with suggestions and share achievements.
side crunch
These movements will help train the oblique muscles. The starting position is similar to the position in the first exercise. Lie on your back, bend your knees slowly. Press your feet into the floor. Hips slightly apart. Hands behind head. You don't need to attach it, just press it firmly against your head.
As we exhale, we begin to gradually reach first with one and then with the other shoulder to the opposite knee. The other elbow stays on the floor, helping to maintain our balance. The buttocks don't come off the floor. Only the upper back is lifted, the back at the waist remains firmly attached to the floor. Don't lower your chin. Also 10 reps.
Advice!You can simplify the exercise if you don't put your hands behind your head, but simply reach the opposite knee. The more difficult option is to lift and cross your legs.
Spinning with lunges
Lying position. Feet are on the floor, legs bent at the knees. We keep our hands behind our heads. We alternately pull one or the other leg to the chest, while raising the back. The other leg is still bent at the knee to maintain balance, and the foot is on the floor.
We hope. Exhale as you bend down, inhale as you return to the starting position. We don't stop our breath. The same goes for the second leg. We perform 5 movements for each leg.
If you want to make the exercise easier, stretch your legs up. A more difficult option is to lift both legs. Moreover, when the first leg is functional, the second leg is not bent.
Advice!Every repetition counts. Even if you're tired, force yourself to do the movement one more time, one last time.
Bicycle
Slightly modified movements, familiar to us from physical education lessons, perfectly train the lateral muscles. Bend your feet so your heels are closer to your buttocks. Hands behind head, shoulders off floor. 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 movement, but with the other shoulder. We repeat 10 times without a break.
Advice!To achieve the best results, it is not the quantity but the quality of the exercise performed that matters. To fully load the muscles, the movements must be slow and unhurried.
Shake your socks
Quite a difficult exercise that puts the maximum load on the press. Lie on your back, place your hands behind your head and raise your legs bent at a 90 degree angle. At the same time, the socks are pulled. We tear the upper back off the floor. We lower one leg, touching the floor with the toe. Then we return it to its original position and lower the other leg.
When inhaling, the back is pressed to the floor. On exhaling - we rise. We do not lower the back when performing the movement.
Advice!If you find this movement difficult, try bending your legs first without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with your arms outstretched above your head.
Circular rotation
Exercises to work through the whole press. In the prone position, knees slightly bent, feet on the floor, arms behind head. We tear the shoulders from the floor and begin to rotate the body in one direction or another 5 times, without pause. Each time you need to make a full circle.
We do not tear the pelvis off the floor. We maintain balance with our feet pressed to the floor. Exercises are carried out as slowly and clearly as possible. Exhale - roses. Inhale - down.
Advice!Excessive overvoltage is unacceptable. It will only lead to the fact that you quickly get tired and will not be able to complete the whole complex.
Backbend with bent knees
We will pump up the muscles of the press and back. To do this, we kneel. Elbows should be bent and placed on the floor. You can put a small pillow or soft towel under it.
We tear the knees from the floor, keeping only the elbows and toes. His 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.
Lifting the leg from a supporting position
Lie on your stomach. Arms bent at the elbows. The extended toes rest on the floor. Get up in this position off the floor and stretch into a rope so each of your muscles is tense. The back should not be bent. Return to the starting position. Repeat the exercise again.
Advice!Never slouch - otherwise your stomach will start to sag immediately. If you have weak back muscles, add some posture exercises to the set.
Aerobic exercise
With the help of the above exercises, you can significantly strengthen the stomach, get rid of a sagging stomach and put the internal organs in order. However, if you have a serious weight problem, be sure to include aerobic exercise - exercise in which oxygen is burned intensively. Indeed, with its participation, the maximum amount of fat is consumed.
Therefore, if you want not only to strengthen muscles, but also to part with the hated body fat in the shortest possible time, go for a walk, jog, swim, ice skating, volleyball, soccer, hockey or dance. They, coupled with proper nutrition, will help you quickly get rid of weight problems.