Perhaps one of the most common problems for women is a large or flabby belly, which can appear as a result of many factors. Improper nutrition, pregnancy, childbirth, hormonal disorders - this is just a small list of the reasons why fat appears in the abdomen. The question is: how do you 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 abdominal fat is proper nutrition and exercise. To help, you can use a diet for the abdomen or a good diet. Also, you can independently create a nutrition program that will help you lose weight, including in the abdominal area. For this, bakery 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 meats.
Well, for a stable and long-lasting result, in addition to diet, you need to actively play sports. Jogging, swimming, dancing, and working out at the gym can help you with this.
A set of exercises to slim the abdomen.
However, if you do not have time for all the above physical activities outside the home, you can successfully perform a series of abdominal weight loss exercises at home.
Keep in mind that just 20 minutes a day is enough for your belly to become flat and beautiful. The main rule is that classes must be held regularly.
So what exercises will help you lose weight in the abdomen area?
Exercise number 1
Sit on the ground, rest your legs on a fixed, stable object, and squat sideways, back and forth, keeping your hands on the lock at 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 without the knees buckling and the upper body off the ground. The number of repetitions: from 15 (add 2-3 lifts every day).
Exercise number 3
Lie on the floor and pull your bent right knee and left hand elbow toward each other, then straighten and do the same with your left knee and right elbow. Repeat 20 times for each position.
Exercise number 4
Lie down on the floor, stretch, slightly bend your legs at the knees, and raise your pelvis as high as possible. Now fix this position for 10 seconds and lower yourself slowly. 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, slightly bend your legs at the knees, while the back and legs are in a straight line and the arms are gently placed behind the head. Now slowly raise your upper body so that your chest touches your bent knees. You need to start the exercises from 5 times, gradually increasing the amount to the maximum possible, but without causing unpleasant or painful sensations.
Exercises to slim the belly for men
The exercises described above can be used successfully not only by women. But as for men, some additional exercises can be recommended that will create the desired loads on the obliques, biceps and lower legs:
- Sit on the floor, leaning back slightly and resting on your hands. Raise both legs at the same time, press them against your stomach and lower them to the floor, straightening them.
- The starting position is the same as in the previous exercise. Do the same, only alternately with your right and left legs, pressing them against your chest (slightly lean your torso forward) and straightening them towards the floor.
- Lie on the floor with your knees bent. Press your hands against your chest, clenching your palms into a fist. Sharply stretch your left and right arms up in turn (like you're boxing), trying to lift 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 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: place your body horizontally on the floor, face down, resting on the palms of the hands and the toes. Now, alternately tearing off the opposite arm and leg, connect them with the elbow and knee on the abdomen. So, keeping your right hand and left foot on the floor, rest the elbow of your bent left hand against the knee of your bent right leg 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 from opposite sides. Then, lift your left arm and right leg off the floor, while swinging them sharply upward. Repeat with the right arm and the left leg.
- 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 lift your head while doing this.
- The initial position of the body is the same as in the previous exercise. Do the same, just lift 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, since 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 little by little you will increase the number of workouts to 5, without forgetting to diversify the exercises and increase the number of your repetitions.
However, the described exercises for slimming the abdomen in men will also be useful for women, so give it a try, dear ladies!
Exercises to slim 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 capable of adjusting the silhouette:
- Place your feet shoulder-width apart, arms can be placed on the future waist. Now bend forward diagonally with your left leg, back to the right. Tilt to 90 °, then change direction. Try to feel the tension in the sides; this is where the crease should occur. Later, you can complicate this exercise by raising your arm and bending your leg at the knee.
- Lie down on the floor, extend your arms to the sides, bend your legs at the knees and press against your stomach. Without lifting your upper back off the floor, place your feet on the floor to the right or left of the 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 stool). Now lift your body, extending your bent arm, but from elbow to palm, it should fit comfortably against the floor for support. In this case, the body must adopt a straight position, parallel to the ground. The upper arm is positioned at the waist. Bend your body down at the waist, swinging, but at the same time maintaining the canopy. Repeat 15 times. Do the same by changing the "active" side of the waist.
To shape the waist, it is also very logical to do lunges, squats, work with the hoop and hula-hoop.
That's it! Now you know how to get rid of abdominal fat and become the owner of beautiful abs! But remember that if after 2 weeks of regular intense training you do not notice absolutely any positive results, then this means that you are eating incorrectly or doing the exercises incorrectly - pay attention to the technique and do not be lazy! You should be able to feel the muscles you are loading during exercise. And don't forget that any high-quality weight loss happens systemically - proper nutrition plus regular exercise.
Good luck and wonderful results!