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Abdominal exercise at home: effective gymnastics

One of the most problematic areas in the human body is the abdomen. The active accumulation of subcutaneous fat in this area is inherent in boys and girls. Before the summer, I want to increase the pressure to make the waist more visible. In this case, you will need to exercise at home to reduce abdominal weight. In addition, a person should follow the correct eating habits to prevent the calories consumed during exercise from disappearing.

Causes of excessive belly fat

Everyone usually has some fat deposits, which can protect internal organs, bones, and participate in the production of certain hormones. Overdose is harmful to health, destroying body shape and self-esteem. The belly does not grow overnight, so this problem should be dealt with in time. The following factors inspired its development:

  1. Poor metabolism (metabolism).With age, the process will slow down (if not supported by sports), which will lead to a decline in the quality of food processing. The body begins to accumulate energy, not energy. This problem is more common among women. Everyone has a different metabolic rate, so some people can eat any food but still won't gain weight.
  2. Genetic susceptibility.Scientific research has proved that in the case of obese people in the family, you are also likely to inherit the risk of weight gain.
  3. Sedentary, sedentary lifestyle.This is one of the factors that slow down the metabolism. The less physical activity you do in your life, the fewer calories your body consumes. As time goes by, they begin to accumulate in different parts of your body.
  4. Overeating.When a person eats more than the body consumes, he will start to gain weight.
  5. The sitting posture is incorrect.If a person is lazy and his spine is bent, the possibility of abdominal obesity will greatly increase. Keep your back straight when sitting.
  6. Illness, stress.These factors are the main reasons for the accumulation of subcutaneous fat. The cortisol content in the body increases, which contributes to weight gain. Sleep apnea, breast cancer, cardiovascular disease, arterial hypertension, and diabetes also increased a few centimeters in the waist.
  7. Insufficient abdominal musclesCannot keep internal organs in the desired position, so the abdomen becomes prominent.
  8. Hormonal changes.This reason is more obvious in women approaching middle age. Fat begins to increase in proportion to body weight. During menopause, the risk of accumulating extra centimeters in the waist increases. Hormones are an important part of regulating body fat.

Abdominal and waist exercises

Exercise the strength of the abdomen and waist

A slim figure is the advantage of a balanced healthy diet and regular physical exercise at home or in the gym. You cannot force every part of your body to lose weight, so the fat burning exercise in your abdomen will also affect other muscle groups. Due to anatomical reasons, in some people, specific places lose weight or gain weight faster. The principle of weight loss is one-reduce the calories consumed and accelerate the metabolism.

Among all the fat burning exercise options, choose aerobic exercise. This is an option to exercise indoors or outdoors, maintaining a high speed, and the cardiovascular system working in an enhanced mode. This forces the human body to consume more energy and destroys the storage of nutrients. Such training will speed up your metabolism and saturate the body's muscles and cells with nutrients and oxygen. To reduce the waist and strengthen the abdomen, you can:

  • swimming;
  • Ride a stationary bicycle or bike at home;
  • Pilates;
  • fitness;
  • Aerobic exercise;
  • Gymnastics;
  • Football, basketball;
  • is ​​used for jogging outdoors or on a treadmill at home.

Effective upward pressure exercises

Traditionally, abdominal muscles are divided into upper and lower parts. The press is a muscle and you have to be fully involved when working out your abdomen at home, so it is wrong to talk about training alone. There are still some training options that can make it easier for you to target specific areas of your abdominal muscles. Curly hair is a popular choice, here are some effective options for the upper abdomen:

  1. Classic version.Put a carpet on the floor, lie on your back, and bend your knees slightly (should be at a 30-degree angle). The other person should sit on his feet. Or hang them on the sofa or wardrobe to fix the position of the body. Put your hand behind your head and lock it. Begin using your chin to reach your pelvis, remembering to use your abdominal muscles instead of your lower back. Over time, perform 2-3 sets of 10-15 times, and then increase this value to 30-40.
  2. Raise your legs.You need to put your legs on the hill. The sofas, chairs, and benches in the gym are suitable for this. In addition, the twisting technique is completely repeated from the above example, and the number of approach roads is also large.

Lower abdominal exercise

This part of the abdomen often troubles girls, because even if the weight is very light, the belly will start to bulge. In most cases, this is not because of the fat layer, but because the abdominal muscles are weak and unable to maintain the internal organs. When the press is reinforced at home, this protrusion will disappear. You can use the following exercise:

  1. Put a rug on the floor and lie on your back.
  2. Hook it on a wardrobe, sofa or heavy object with both hands.
  3. Begin to lift the straight foot until it is at a 30-degree angle to the ground.
  4. Lock them in this position and keep them as long as possible.
  5. Lower your feet to the floor and rest for a while. Repeat this step 5-6 times.

Abdomen and side weight loss exercises

Abdominal weight loss rope exercise

An important condition for reducing waist and belly size-adhere to correct eating habits. Fast food, fried and sweets, alcohol must be given up. This will help you get rid of excess weight and reduce the weight of your abdomen through exercise, which can speed up the process and provide you with an attractive figure. In this case, you will not only be able to charge a fee, and in addition to the above effective abdominal exercises, you also need to do aerobic exercise training at home.

The main task of this type of exercise is to keep your heart rate high for at least 20-30 minutes. Experienced athletes perform 40-60 minutes of aerobic exercise. For beginners at home, circuit training is very suitable and can be performed without special equipment. Do the following exercises to reduce the weight of the sides and waist:

  • Jump rope for 3-4 minutes;
  • 20 side bends on each side;
  • Classic twists and turns;
  • Jump rope again for 3-4 minutes;
  • Plank exercise;
  • Tilt 20 times in each direction;
  • Side crunches.

The most effective abdominal exercise

There are many different options for abdominal exercise. Usually, a person will choose an effective exercise method according to his own feeling to reduce the weight of the abdomen. Technically, he could execute certain choices better and gave good results, but he could not solve it due to lack of experience or lack of preparation. For most athletes, the following exercises have become the best exercises for abdominal and abdominal exercise at home:

  • Side bend;
  • plank;
  • swing lunge;
  • Vacuum.

Planks

This exercise helps to strengthen the abdominal muscles without increasing its volume. This is especially useful for girls. Who wants to flatten the stomach. The classic torsion is a dynamic load that increases the volume of the press, while the rod is static, which only increases the pressure and makes the muscle fibers more elastic. Exercise is done at home according to the following rules:

Slimming exercise board
  1. Put down the carpet and enter the push up position.
  2. Lower yourself to your elbow so that it is below your shoulder. Make sure that the back is not round, the pelvis is not low, and the body should be stretched in a straight line.
  3. For beginners, this position should be maintained for at least 20-30 seconds, and for advanced athletes, it should be maintained for at least 1-2 minutes.
  4. Repeat this exercise 3-4 times, trying to keep increasing the time in the static position.

This exercise has several "modifications"-with pivots and extensions. The bottom line is that in addition to the above options, you can also add a circle of your pelvis inward or open your straight arms to the side. You will not get additional benefits from this "improvement" and it is best to practice in the original form. In addition to the press, the barbell also helps to strengthen the lower back, shoulders, forearms, abdominal muscles, buttocks and thigh back without the need for special shells at home.

Rotating spines

This is a multifunctional exercise for hip joints, gluteal muscles and all abdominal areas. If you need to exercise at home to reduce the weight of your legs and abdomen, this is a good choice. You can use it empty-handed or with other weighting agents (fitball, bag, pancake, dumbbell). The technique is as follows:

  1. Tilt your knees forward at a 90-degree angle.
  2. Place your arms on your sides and turn to the right while keeping your pelvis in place.
  3. Spin to the left with the other foot.
  4. Repeat this action 10-15 times.

Side bend

In order to lose weight, it is recommended to exercise every morning and do aerobic exercise 2-3 times a week. One of the problem areas with exercise is the ventrolateral muscles. Remember that when lifting weights, the muscles may increase and the waist will disappear (this is important for girls). At home, you can perform side bends, and if you use the right technique, you can use the oblique muscles. The technique is as follows:

Exercise to lose weight
  1. Feet should be shoulder width apart. Cross your arms and raise it above your head.
  2. Tilt the torso to the left to feel the stretch on the other side of the body.
  3. Hold this position for 15 seconds.
  4. Return to the original pose and repeat the same pose on the right side.
  5. Over time, increase the submission time from 15 seconds to 30 seconds or more.

Vacuum

This method of losing weight and strengthening abdominal muscles is widely used in body bending exercises. If you are looking for an effective way to flat your abdomen, you should try a vacuum cleaner. The technique is as follows:

  1. Sit on the floor with your hands folded.
  2. Take a deep breath, then exhale as much as possible so that there is no air at all
  3. At this point, please pull up and tighten your stomach.
  4. Hold the position for 15-20 seconds. Make sure your eyes don't start to darken and spin on your head. If these symptoms occur, stop exercising and shorten the hold time.
  5. Perform 4 to 5 repetitions, you can increase the number over time.

How to exercise abdominal weight loss at home

In order to achieve the desired results and training efficiency, you must follow some rules. Even the lightest abdominal weight loss exercise requires an initial warm-up, preferably skipping rope or running to warm up all muscle groups in the body. This not only prepares you for exercise, but also speeds up your metabolism, improves your heart rate and loses weight. These suggestions should be followed:

  • Must go on a diet;
  • Sit-ups should use the abdominal muscles, not the lower back.
  • You should not repeat more than 15 to 20 times, otherwise you will not build muscles, but will start to build muscles, which will not help you to make your waist thin.
  • Make sure to stretch after every workout;
  • Take classes regularly, not occasionally.