Perhaps one of the most common problems in women is a big or flabby stomach, which can be due to many factors. Bad diet, pregnancy, childbirth, hormonal disorders - this is just a small list of reasons why fat appears in the abdomen. The question is, how do you get rid of excess belly fat? We are happy to give you the answer to this question in today's article.
So the first thing that helps us in the fight against belly fat is proper diet and exercise. As an aid, you can resort to a diet for the stomach or good nutrition. In addition, you can independently create a nutrition program that will help you lose weight, including in the abdominal area. Baked goods, carbonated drinks, smoked and fatty foods and alcohol should be excluded from the menu. 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 diet, you should actively exercise. Jogging, swimming, dancing, and exercising in the gym can help you with this.
A series of exercises for losing weight belly
However, if you do not have time to do all of the above physical activities outside of the home, you can successfully do a number of belly weight loss exercises at home.
Note that just 20 minutes a day is enough for your stomach to become 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, place your legs on a standing, stable object and bend to the side, back and forth, with your hands locked at the back of your head. This exercise is a kind of warm-up exercise that prepares the muscles for further work.
Exercise number 2
Lying on the floor, raise both legs at a 90-degree angle without bending your knees and lifting your upper body off the floor. The number of repetitions - from 15 (add 2-3 exercises every day).
Exercise number 3
Lie on the floor and pull your bent right knee and the elbow of your left hand toward each other, then straighten and do the same with your left knee and right elbow. Repeat this 20 times for each position.
Exercise number 4
Lie on the floor, straighten yourself, bend your legs slightly at the knees and raise your pelvis to the maximum possible height. Now fix 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 gently guided behind your head. Now slowly raise your upper body so that your chest touches your bent knees. You need to start the exercises 5 times, gradually increasing the amount to the maximum possible for you, but without causing any uncomfortable or painful sensations.
Abdominal Weight Loss Exercises For Men
The exercises described above can not only be used successfully by women. However, men may be recommended other additional exercises that will create the desired loads on the oblique muscles, biceps, and lower legs:
- Sit on the floor, lean back slightly, and support yourself on your hands. Raise both legs at the same time, press them to your stomach, and lower them to the floor.
- The starting position is the same as in the previous exercise. Do the same thing, only alternating your right and left leg, pressing it to your chest (tilting your upper body slightly forward) and straightening it on the floor.
- Lie on the floor with your knees bent. Press your hands on your chest and clench your palms in a fist. Alternately straighten your left and right arms (like boxing) and try to lift your active shoulder as high as possible.
- The starting position is the same as in the previous exercise. Only now is it necessary to reach the knee with your hand: sometimes with the right, sometimes with the left and then with both at the same time.
- Assume the starting position as you would with push-ups - lay your body horizontally on the floor, face down, resting on your palms and toes. Now, alternately tear off the opposite arm and leg, connecting them to your elbow and knee in the abdomen. So keep your right hand and left foot on the floor, and lean 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. Keep your back and lower back as motionless as possible, parallel to the floor, and alternately lift your arm and leg from opposite sides. So, lift your left arm and right leg off the floor as you swing them up sharply. Repeat with your right arm and left leg.
- Lie on the floor with your arms by your sides. Raise your straight legs and hold them for a few seconds (this time will gradually increase). Do not raise your head while doing this.
- The starting position of the body is the same as in the previous exercise. Do the same thing, just lift your head and shoulders at the same time.
Start with 15 repetitions for each exercise and gradually increase the number - at least to 20, but better to 50 or more, as the result depends directly on the number of repetitions, among other things. Initially, it is enough to train three times a week, but gradually increase the number of training units to 5, without forgetting to diversify the exercises and increase the number of their repetitions.
However, the abdominal slimming exercises for men described will also be useful for women, so give it a try, ladies!
Exercises for slimming the abdominal sides
And that's not all. There are also specific weight loss exercises on the sides of the abdomen. They are very effective and can customize the silhouette:
- Put your feet shoulder width apart, the arms can be placed on the future waist. Now bend diagonally forward to the left leg - to the back on the right. Tilt to 90 °, then change direction. Try to feel the tension on the sides, this is where the crease should appear. Later, you can make this exercise more difficult by swinging your arm up and bending your leg at the knee.
- Lie on the floor, spread your arms sideways, bend your legs at your knees and press them against your stomach. Place your feet on the floor either to the right or left of your thighs without lifting your upper back off the floor.
- Lie on your side on the floor with your arm bent at the elbow. Put your feet on a hill (on a stool, for example). Now lift your body and extend your bent arm, but from your elbow to the palm of your hand, it should be snug against the floor for support. In this case, the body should take a straight position parallel to the floor. The upper arm is placed at the waist. Bend your body down at the waist, make rocking movements, but at the same time stay above your head. Repeat 15 times. Do the same thing by changing the "active" side of the waistline.
To shape the waist, it is very logical to also do lunges, squats, working with a hoop and a hula hoop.
That's all! Now you know how to get rid of belly fat and become the owner of beautiful abs! But remember, if after 2 weeks of regular intensive training you do not see absolutely positive results, then it means that you are either eating wrong or doing the exercises wrong: pay attention to the technique and do not be lazy! You should be able to feel the muscles straining you during the exercise. And don't forget that all quality weight loss is systemic: proper nutrition plus regular exercise.
Good luck and great results!