If you don't have much time to go to the gym, try doing abdominal exercises at home. Simple but effective movements developed by experts will help you get in shape.
How long does it take to do that?
Finally, let us stop deceiving ourselves and believe in miracle stories of rapid weight loss with the help of two or three magical exercises (drugs, herbs, etc. ). It's not easy to say goodbye to years of fat accumulation. Moreover, the stomach is the problem area, where it is most difficult to get rid of excess.
Even if your belly is just starting to sag, it will take you at least a few months to tone the muscles. To put very weak muscles in perfect order, you will have to train hard for at least six months.
However, you should not torture yourself with exercises until you are completely exhausted. If only because it might not have the best effect on your happiness. Just regular exercise 30-40 minutes a day is enough. Of course, it is possible to change the diet. Otherwise, you won't have time to burn calories.
Advice!Start studying not tomorrow or from Monday, but today. The body that has received the right amount of endorphins - the hormone of joy - will immediately go into action, your mood will be higher and the strength will appear to fight further.
Why is fat stored on the belly?
Before taking any measures to combat the accumulation of fat on the belly, you need to understand where they come from and what you need to do to get rid of this problem forever in the future. After all, excessive saving in this area is not only superficially unattractive, but also implies the development of rather serious diseases.
Excessive congestion in the abdomen can be caused by:
- genetic predisposition;
- hormonal disorders, including an excess of cortisol (male hormone) - after all, for the male body, the accumulation of fat in the abdomen is characteristic;
- lack of physical activity.
Vulnerable to endocrine disorders. It is enough to lead a "nefarious" lifestyle, eat too much and keep the body from getting enough sleep. Then, after recalling himself, one should mock him with a diet for several months, restricting the most important foods for the body, and so on only aggravate the situation.
The advice of the doctors that we only get most of our diseases by improper diet did not frighten us for a long time. The phrases "eating too much" and "eating late at night" are harmful and you need to stick to a "balanced diet" so familiar that we simply 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 figure but also your health.
Advice!Stop listening to advertising stories about miracle pills, miracle weight loss belts and supplements. To achieve a meaningful result, you should make an effort on your own and completely change your lifestyle. Other effective and most importantly, safe means simply do not exist.
What is visceral fat and why is it dangerous?
Doctors classify body fat into three categories:
- subcutaneous;
- intramuscular injection: the first two are the least dangerous;
- visceral, which is located precisely in the abdomen and envelops all internal organs, compressing them and leading to severe changes; It is in this type of fat that "bad" cholesterol accumulates.
Fat in the right amount is needed by the body. With their help, fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that come with food.
Fat injected subcutaneously and intramuscularly is essentially an energy reserve. They protect the body from the cold and the internal organs from injury. With organs, things are much more complicated. It is his 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 away a year of our life.
Advice!It has been proven that fat burning is most intense 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 sports for a long time chooses the right set of exercises for them. For starters, we recommend taking the advice of fitness trainer Gay Gasper, who has developed simple yet very effective exercises specifically for the abs. However, we repeat - for obvious effect, classes will need to be done regularly.
Advice!You should not immediately load the muscles in the first seconds. Before starting any exercise, make sure to warm up.
Simple twist
To perform this simple exercise, you need to lie on the floor and bend your knees. At the same time, the foot should be completely on the floor. Two hands behind the head. The press is a bit tight. When inhaling - this is very important - we lift our shoulders off the floor, hold this position for two counts (one, two), and then lower again when exhaling to the floor. Just like all subsequent exercises, we repeat 10 times.
Do not lower your chin during this exercise. Keep your elbows in line with your shoulders. It is necessary to work only with pressure - the buttocks should now be relaxed. In fact, all other exercises will be complex variations of the first with the study of the remaining muscle groups.
After the first set, rest the muscles again - lie on your back, straighten your arms, inhale and lower.
If you feel tired while doing the exercises, don't give up. You can't easily achieve a perfect abs.
Advice!If the exercise is still difficult for you, simplify it by crossing your arms over your wrists. In the future, when the muscle is strengthened, you can perform its full version.
Raise your legs
Now we start working with the lower press. This exercise can also be performed while lying down. First, raise the bent leg at a 90-degree angle. Hands outstretched, palms pressed to the floor. Slowly, we draw in our abs, slightly raise our hips a few centimeters off the floor (legs still bent) and return to the starting position.
We'll take a little break, stretch, and continue our lesson again. While performing this exercise, the back should not rip off the floor. All work should be done by the abdominal muscles. When you've fully mastered these moves in subsequent sessions, complicate them by lifting the leg not bent but fully extended.
Advice!Once you feel stronger, you can pause and rest between repetitions.
Twist and lift the leg
Let's combine the first and second exercises that we've already mastered. Lying on your back, as in the second exercise, bend your knees and extend your arms to the sides. We stress the press. In this position, we need to raise both shoulders and buttocks off the floor.
Exhale in the exercise performed at the most stressful moment. Breathe regularly. Do not pull your elbows forward. Rest again and relax the muscles for 1–1. 5 minutes. We continue these exercises.
Start exercising with a good mood, then the training results will be better.
Advice!Participating in sports with someone is easier. Enlist the support of a friend or co-worker and start working on fixing your figure together. You will be able to help each other with advice and share your results.
Crispy side sound
These movements will help train the oblique muscles. The starting position is similar to the position in the first exercise. Lie on your back, slowly bending your knees. Press your feet into the floor. The hips are slightly apart. Put your hands behind your head. You don't need to hitchhike, just press them firmly against your head.
As we exhale, we begin to gradually reach first by one and then by the other shoulder to the opposite knee. The other elbow remains on the floor, helping us to balance. The butt does not touch the floor. Only the upper back is raised, the back at the waist remains firmly pressed to the floor. Do not lower your chin. Also 10 reps.
Advice!You can simplify the exercise if you don't put your hands behind your head, but just bring your hands to the opposite knee. A harder option is to raise and cross your legs.
Twist with a lunge
Lying position. Both feet are on the floor, knees bent. We put our hands behind our heads. We alternately pull one or the other leg to the chest, while raising the back. The other leg remains bent at the knee for balance, and the foot rests on the floor.
We hope. Exhale while bending, inhale when returning to the starting position. We don't stop breathing. So is the return leg. We do 5 movements for each leg.
If you want to make the exercise easier, straighten your legs. A harder option with raising both legs. Furthermore, when the first turn is active, the second pass is not needed.
Advice!Every iteration counts. Even if you're tired, force yourself to do the movement one more time, one last time.
Bike
Slightly modified movements, familiar to us from gymnastics lessons, perfectly develop the lateral muscles. Bend your legs so that your heels are closer to your buttocks. Hands behind your head, shoulders resting on the 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 it a second time and repeat the movement but with the other shoulder. We repeat 10 times without pausing.
Advice!To achieve the best results, it is not the quantity but the quality of the exercises performed that is important. To fully load the muscles, the movements must be slow and not rushed.
Shake your socks
A rather difficult exercise to create the maximum load on the press. Lie on your back, bring your hands behind your head and raise your bent leg at a 90-degree angle. At the same time, socks are pulled. We tear the upper back from the floor. We lower one leg, touching the floor with our toes. Then we bring it back to the original position and lower the other leg.
On inhalation, the back is pressed to the floor. On exhalation - we rise. We do not lower our back when performing the movement.
Advice!If you find it difficult to do these movements, try bending your legs at first without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with arms outstretched overhead.
Spin around
Exercises to work through the entire press. In the prone position, knees slightly bent, feet on the floor, arms behind the head. We tear the shoulders off the floor and begin to rotate the body in one direction or another 5 times, without stopping. Each time you need to do a full circle.
We did not tear the pelvis off the floor. We balance with our feet pressed to the floor. Exercises are performed as slowly and clearly as possible. Exhale - rose. Inhale - go 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.
Back bend with knees bent
We will pump 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 them.
We tear the knees off the floor, keeping only at the elbows and toes. Straight back. Count to three and carefully return to the starting position.
Advice!All exercises for abs both female and male can be performed.
Lift the leg off the support position
Lie face down. The arms are bent at the elbows. The toes of the extended legs rest on the floor. Lift off the floor in this position and stretch into a string so that each of your muscles is tense. The back should not be bent. Return to starting position. Repeat the exercise again.
Advice!Never bend over - otherwise your belly will immediately start to sag. If you have weak back muscles, add some postural exercises to the set.
Aerobic exercise
With the help of the above exercises, you can significantly strengthen the abdominal muscles, get rid of the sagging abdomen and bring the internal organs into place. However, if you have a serious weight problem, be sure to include aerobics exercises - exercises in which oxygen is intensively burned. Indeed, with its participation, the maximum amount of fat is consumed.
Therefore, if you not only want to strengthen muscles, but also get rid of that obnoxious fat layer on your body in the shortest possible time, walk, jog, swim, skate, volleyball, soccer, hockey or dance. Together with proper nutrition, they will help you quickly get rid of weight problems.