Probably one of the most common problems for women is a large or drooping belly, which can appear as a result of many factors. Improper diet, pregnancy, childbirth, hormonal disorders - these are just a small list of reasons why fat appears in the abdomen. The question is: how to get rid of excess belly fat? We will be happy to answer that 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 aid, you can use a diet for the stomach or good food. In addition, you can independently create a nutritional program that will help you lose weight, including the abdominal area. For this, bread products, carbonated drinks, smoked and fatty foods and alcohol should be excluded from the diet. The diet should be composed in such a way that it is dominated by fruits, vegetables and dietary meat.
Well, for a consistent and long-term result, in addition to diet, you need to actively play sports. Running, swimming, jumping and exercising in the gym can help you with that.
A set of exercises for weakening the abdomen
However, if you do not have time for all of the above physical activities outside the home, then you can successfully perform a set of abdominal weight loss exercises at home.
Note that only 20 minutes a day is enough to make your belly flat and beautiful. The main rule is that classes should be 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 and stable object, and lean to the sides, back and forth, keeping your hands on the locks on the back of your head. This exercise is a type 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 the knees not bent and the upper body off the ground. Number of repetitions - starting from 15 (add 2-3 lifts every day).
Exercise number 3
Lie on the floor and pull the right knee bent and the left elbow towards each other, 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, slightly bend your legs at the knees and raise the pelvis to the maximum possible height. Now adjust 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 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 brought smoothly behind your head. Now slowly, raise your upper body so that your chest touches your bent knees. You should start the exercises from 5 times, gradually increasing the amount to the maximum possible for you, but without causing uncomfortable or painful sensations.
Abdominal slimming exercises for men
The exercises described above can be used successfully not only by women. But for men, they can be advised some additional exercises that will create the desired loads on the oblique muscles, biceps and lower legs:
- Sit on the floor, leaning back slightly and leaning on your hands. Raise both legs at the same time, press them to the stomach and lower them to the floor, pointing.
- The starting position is the same as in the previous exercise. Do the same, only alternately with your right and left legs, pressing them to your chest (bend your torso slightly forward) and directing them to the floor.
- Lie on the floor with your knees bent. Press your hands to your chest, clenching your palms into a fist. Stretch your left and right arms up and down (as if you were boxing), trying to raise your active shoulder as much as possible.
- The starting position is the same as in the previous exercise. Only now is it necessary to try to reach the knee with your hand: now with the right, now with the left and then with both at the same time.
- Take the starting position as for push-ups - placing your body horizontally on the floor, face down, leaning on your palms and toes. Now, alternately detaching the opposite arm and leg, tie them together with the elbow and knee to the abdomen. So, keeping your right hand and left foot on the floor, support your left elbow bent at the knee of your right foot bent under your stomach. Keep your 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 up on opposite sides. So lift your left arm and right leg off the floor, moving them firmly up. Repeat with right arm and left leg.
- Lie on the floor with your arms at your sides. Lift your straight legs up 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 the same, simply 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, as the result will depend directly, among other things, on the number of repetitions. At first it will be enough to do 3 times a week, but gradually bring the number of exercises to 5, not forgetting to diversify the exercises and increase the number of their repetitions.
However, the exercises prescribed for slimming the abdomen for men will be useful for women as well, so try it, dear ladies!
Exercises for weakening 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 able to adjust the silhouette:
- Place the legs shoulder-width apart so the arms can be placed at the next waist. Now bend diagonally forward to the left leg - back to the right. Tilt to 90 °, then change direction. Try to feel the tension on the sides; here folding must take place. Later, you can complicate this exercise by moving the arm up and bending the leg at the knee.
- Lie on the floor, spread your arms to the sides and 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 thigh.
- Lie on your side on the floor with your arm bent at the elbow. Place your feet on a hill (for example, on a bench). Now lift your body up, extending your bent arm, but from the elbow to the palm, it should fit snugly on the floor for support. In this case, the body should take a upright position, parallel to the floor. The upper arm is placed at the waist. Bend the body down to the waist, making swaying movements, but at the same time remaining awning. Repeat 15 times. Do the same by changing the "active" side of the waist.
To form the waist, it is very logical to do lunge, squats, work with hoops and hula-hoop.
This is all! Now you know how to get rid of belly fat and become the owner of a beautiful belly! But remember that if after 2 weeks of regular intense exercise you do not notice absolutely any positive results, then it means that you are either eating wrong or doing the exercises wrong: pay attention to technique and do not be lazy! You need to be able to feel the muscles you are loading during the workout. And remember that any high quality weight loss happens systematically: proper nutrition plus regular exercise.
Good luck and great results!