Perhaps one of the most common problems in women is a large or relaxed stomach, which can occur as a result of many factors. Improper diet, pregnancy, childbirth, hormonal disorders - this is just a small list of reasons why fat appears on the stomach. The question arises: 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 fight belly fat is proper diet and exercise. As an aid, you can resort to a diet for the stomach or a good diet. In addition, you can create your own diet program to help you lose weight, including the abdominal area. For that, bakery products, carbonated drinks, smoked and fatty foods and alcohol should be excluded from the diet. The diet should be composed so that it is dominated by fruits, vegetables and dietary meat.
Well, for a stable and long-lasting result, in addition to dieting, you should be actively involved in sports. Running, swimming, dancing and exercising in the gym can help.
A set of exercises for losing weight belly
However, if you do not have time for all the above physical activities outside the home, then you can successfully perform a set of exercises for weight loss on your stomach at home.
Keep in mind that just 20 minutes a day is enough to make your stomach flat and beautiful. The main rule is that classes are held regularly.
So, what exercises will help you lose weight in the abdominal area?
Exercise number 1
Sit on the floor, rest your feet on a stationary, stable object and bend to the side, back and forth, keeping your hands in the lock on the back of your head. This exercise is a kind of warm-up that will prepare the muscles for further work.
Exercise number 2
Lying on the floor, raise both legs at a 90-degree angle with your knees bent and your upper body off the ground. Number of repetitions - starting from 15 (add 2-3 lifts each day).
Exercise number 3
Lie on the floor and pull the bent right knee and the elbow of the left hand towards each other, then straighten up 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 up, bend your legs slightly at the knees and raise your pelvis to the highest possible height. Now fix this position for 10 seconds and slowly lower yourself. Repeat the exercise 15 times. Keep in mind that this exercise not only tightens the abdomen, but also strengthens the muscles of the buttocks and legs.
Exercise number 5
Lying on the floor, bend your legs slightly at the knees, while your back and legs are in a straight line and your arms are smoothly pulled behind your head. Now slowly lift your upper body so that your chest touches your bent knees. You must start the exercises from 5 times, gradually increasing the amount to the maximum that is possible for you, but not causing unpleasant or painful sensations.
Abdominal weight loss exercises for men
The exercises described above can be used successfully not only by women. But as for men, they can be advised some additional exercises that will create the desired load on the oblique muscles, biceps and lower legs:
- Sit on the floor, lean back lightly and lean on your arms. Lift both legs at the same time, press them on your stomach and lower them 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, pressing them to your chest (slightly tilt your torso forward) and straightening them to the floor.
- Lie on the floor with your knees bent. Put your hands on your chest, clench your palms into a fist. Extend your left and right arms sharply upward (as if boxing), trying to raise your active shoulder as high as possible.
- The starting position is the same as in the previous exercise. Only now it is necessary to try to reach the knee by hand: now with the right, now with the left, and then both at the same time.
- Take the starting position as for push-ups - place your body horizontally on the floor, face down, leaning on your palms and toes. Now, alternately tearing off the opposite arm and leg, connect them with the elbow and knee in the abdomen. So, keeping your right arm and left leg on the floor, rest the elbow of the bent left arm on the knee of the bent right leg below the abdomen. Maintain balance.
- The starting position is the same as in the previous exercise. Keeping your back and lower back as still as possible parallel to the floor, alternately raise your arm and leg on opposite sides. So, lift your left arm and right leg off the floor, at the same time swinging them up sharply. Repeat with right hand and left foot.
- Lie on the floor with your arms at your sides. Raise your legs straight and hold them for a few seconds (gradually increase this time). Do not raise your head while doing this.
- The initial body position is the same as in the previous exercise. Do everything the same, just raise your head and shoulders at the same time.
Start with 15 repetitions for each exercise, gradually increasing their number - at least to 20, but better to 50 or more, because the result will directly depend, among other things, on the number of repetitions. Initially, it will be enough to work 3 times a week, but gradually increase the number of workouts to 5, not forgetting to diversify the exercises and increase the number of repetitions.
However, the described belly weight loss exercises for men will also be useful for women, so give it a try, dear ladies!
Exercises to lose weight on the sides of the abdomen
And that's not all. There are also special weight loss exercises on the sides of the abdomen. They are very efficient and can adjust the silhouette:
- Place your feet shoulder-width apart, you can put your hands on your future waist. Now bend diagonally forward to the left leg - back to the right. Tilt up to 90 °, then change direction. Try to feel the tension in your hips; there should be a fold. Later, you can complicate this exercise by swinging your arm up and bending your leg at the knee.
- Lie on the floor, spread your arms to the side, bend your legs at the knees and press them to your stomach. Without lifting your upper back off the floor, place your feet on the floor either to the right or left of your thighs.
- Lie on your side on the floor with your arm bent at the elbow. Place your feet on a hill (for example, on a chair). Now lift your body up, extending your bent arm, but from elbow to palm, it should fit snugly against the floor for support. In this case, the body should take a flat position, parallel to the floor. The upper arm is placed at the waist. Bend your body at the waist, making rocking movements, but at the same time remaining a canopy. Repeat 15 times. Do the same by changing the "active" side of the waist.
To shape the waist, it is very logical to do strides, squats, work with a hoop and hula hoop.
This is all! Now you know how to get rid of belly fat and become the owner of beautiful abs! But remember that if after 2 weeks of regular intensive training you do not notice absolutely no positive results, then it means that you are either eating wrong or doing exercises: pay attention to the technique and do not be lazy! You should be able to feel the muscles you are loading during the exercise. And don’t forget that every quality weight loss happens systemically: proper nutrition plus regular exercise.
Good luck and wonderful results!