If you really miss time for the gym, try doing belly weight loss exercises at home. Simple, but effective movements developed by experts will help to shape the figure.
How long will it take?
Let's finally stop fooling ourselves and believe in miraculous stories about fast weight loss with the help of two or three magic exercises (pills, herbs, etc. ). It is not so easy to part from the fat accumulated over the years. Moreover, the stomach is a problem area and it is the most difficult place to remove the excess.
Even if the stomach has just started to hang, it will take at least a few months for the muscles to tone. To get very weak muscles in perfect order, you will need to work hard for at least six months.
However, you should not bother with exercises until you are completely exhausted. At least just because it may not have the best effect on your well-being. It is enough to exercise regularly for 30-40 minutes a day. Subject to changes in diet, of course. Otherwise, you simply will not have time to burn incoming calories.
Tip!Start learning not tomorrow or Monday, but today. The body that has received a decent dose of endorphins - the hormone of pleasure - will immediately come to life, and your mood will rise and the strength to fight on will appear.
Why does fat accumulate on the stomach?
Before you take any measures to combat belly fat deposits, 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 savings in this area are not only unattractive from the outside, but are also overwhelmed by the development of quite serious diseases.
Excessive congestion in the abdomen can be caused by:
- genetic predisposition;
- hormonal disorder, including excess cortisol (male hormone) - after all, the male figure is characterized by the accumulation of fat in the abdomen;
- lack of physical activity.
It is easy to get a hormonal disorder. It is enough to lead an "unfair" lifestyle, overeat and prevent the body from getting enough sleep. Then, after he remembers, he needs to mock his diet for a couple of months, limiting the most important foods for the body and thus only make the situation worse.
Doctors' warnings that we earn most of our illnesses only through improper diet have not scared us for a long time. The phrases that "overeating" and "eating at night" are harmful and that you have to stick to a "balanced diet" are so familiar to us that we simply stop paying attention to them. Although a healthy lifestyle - that is, a balanced diet and exercise - is the only way to regain not only your figure, but also your health.
Tip!Stop listening to commercials about magic pills, miracle weight loss belts and dietary supplements. To achieve a significant result, you should work on yourself 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 divide body fat into three types:
- subcutaneously;
- intramuscular: the first two types are the least dangerous;
- visceral, localized precisely in the abdominal region and envelops all internal organs, constricting them and leading to serious changes; it is in this type of fat that "bad" cholesterol accumulates.
Fats in reasonable quantities are necessary for the body. With their help, fat-soluble vitamins are assimilated. A small layer of fat accumulates all the harmful substances that come with food.
Subcutaneous and intramuscular fats are essentially energy stores. They protect the body from the cold and the internal organs from injury. With the visceral, everything is much more complicated. It is its accumulation that leads to the development of atherosclerosis, diseases of internal organs, heart disease and diabetes. Doctors say that every extra inch in the waist takes a year of our lives.
Tip!It has been proven that fat burning is most intense at night. Therefore, if you want to lose weight - not only eat properly, but also get enough sleep.
10 exercises for beginners
Anyone who has been involved in sports for a long time has long since picked up his set of exercises that are ideal for him. For starters, we suggest using the advice of fitness trainer Gay Gasper, who has developed simple but very effective exercises especially for the abdominal muscles. However, we repeat - in order for the effect to be obvious, classes will have to be performed regularly.
Tip!You should not immediately strain your muscles in the first seconds. Be sure to warm up before beginning any workout.
Easy twisting
To perform this simple exercise, you need to lie on the floor and bend your knees. At the same time, the feet should be completely on the floor. The hands go behind the head. The press is a little tense. When inhaling - this is important - we raise our shoulders off the floor, stay in this position for two numbers (one, two), and then lower ourselves again to exhale on the floor. Like all the following exercises, we repeat 10 times.
The chin should not be lowered during this exercise. Keep your elbows in line with your shoulders. It is necessary to work only with the press - the buttocks should be relaxed at this moment. In fact, all other exercises will be complicated variations of the first with the study of other muscle groups.
After the first exercise, give the muscles a rest again - lying on your back, stretch your arms, inhale and lower them.
If you feel tired while doing the exercises, don’t give up. You can't easily achieve a perfect stomach.
Tip!If the exercise is still difficult for you, simplify it by doing it with your arms crossed on your wrists. In the future, when the muscles get stronger, you can perform its full version.
Lifting the legs
Now we start doing the lower press. This exercise is also done lying down. First, lift your legs bent at a 90-degree angle. The arms are outstretched, the palms are pressed to the floor. Slowly pull in the abdomen, gently lift the hips a few inches off the floor (legs remain bent) and return to the starting position.
We will rest a bit, stretch and continue with the clock again. During this exercise, the back should not be torn off the floor. All the work needs to be done by the abdominal muscles. When you completely master these movements in the following trainings, complicate them by lifting your legs, not bent, but fully extended.
Tip!When you feel your muscles are stronger, you can eliminate breaks and breaks between repetitions.
Twisting and lifting the legs
Let’s combine the first and second exercise we’ve already mastered. Lying on your back, as in the second exercise, bend your knees and spread your arms to the side. We strain the press. In this position, we should raise both the shoulders and the buttocks above the floor.
Exhale during the exercise is done at the moment of greatest tension. Breathing is even. Do not pull your elbows forward. Pause again and relax the muscles for 1-1, 5 minutes. We continue with these exercises.
Start exercising in a good mood, then the training result will be better.
Tip!It’s easier to play sports with someone. Seek the support of a friend or colleague and start working together on your figure. You will be able to help each other with tips and share achievement results.
Side crunches
These movements will help the oblique muscles work. The starting position is similar to the position in the first exercise. Lying on your back, slowly bend your knees. Press your feet to the floor. The hips are slightly apart. Hands behind your head. You don't have to tie them, just press them firmly against your head.
As we exhale, we begin to gradually reach first with one and then the other shoulder to the opposite knee. The other elbow stays on the floor, helping us maintain balance. The back does not separate from 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.
Tip!You can simplify the exercise if you do not put your hands behind your head, but simply reach for the opposite knee. The harder option is to lift and cross your legs.
Twisting with a step
Lying position. The feet are on the floor, the legs are bent at the knees. We keep our hands behind our heads. We alternately pull one or the other leg to the chest, while lifting the back. The other leg is still bent at the knee to maintain balance, and the foot is on the floor.
We're looking forward. Exhale when bending, inhale when returning to the starting position. We don't take our breath away. The same goes for the other leg. We do 5 movements for each leg.
If you want to make the exercise easier, stretch your leg up. A harder option with lifting both legs. Moreover, when the first leg works, the second is not bent.
Tip!Each repetition counts. Even if you are tired, force yourself to repeat the movement one more time, one last time.
Bicycle
Slightly altered movements, known to us from physical education classes, work out the lateral muscles perfectly. Bend your legs so that your heels are closer to your buttocks. Hands behind his head, shoulders off the floor. First, straighten one leg so that the angle between it and the floor is 45 degrees. At the same time, stretch with one shoulder to the knee of the bent (opposite) leg.
We straighten the bent leg, bend the other and repeat the movements, but with the other shoulder. We repeat 10 times without a break.
Tip!To achieve the best results, it is not the quantity that matters, but the quality of the exercises performed. To fully load the muscles, the movements must be slow and without haste.
Move your socks
Quite a difficult exercise that gives maximum load to the press. Lying on your back, put your hands behind your head and lift your legs bent at an angle of 90 degrees. At the same time, the socks are retracted. We tear the upper back off the floor. We lower one foot, touching under the toes. Then we return it to its original position and lower the other leg.
When inhaling, the back is pressed to the floor. On the exhale - we get up. We do not lower our backs when performing the movement.
Tip!If you find it difficult to do these movements, try bending your legs first without lifting your shoulders off the floor. In the future, complicate the exercise by doing it with your arms outstretched above your head.
Circular rotations
Exercise to work through the entire press. In the supine position the knees are slightly bent, the feet are on the floor, the hands behind the head. We take our shoulders off the floor and start rotating the body in one direction or another 5 times, without a break. You need to make a full circle every time.
We don't tear our pelvis off the floor. We keep our balance with our feet pressed to the floor. The exercise is performed as slowly and clearly as possible. Exhale - rose. Inhale - he went down.
Tip!Excessive overvoltage is unacceptable. This will only lead to the fact that you get tired quickly and you will not be able to complete the whole complex.
Back flexion with bent knees
We will pump the muscles of the press and the back. To do that, we kneel. The elbows should be bent and resting on the floor. You can put a small pillow or a soft towel under them.
We tear our knees off the floor, holding only on our elbows and toes. The back is straight. Count to three and carefully return to the starting position.
Tip!All exercises for the abdominal muscles can be done by both women and men.
Lifting the legs from the support
Lie on your stomach. The arms are bent at the elbows. The toes of the outstretched legs rest on the floor. Lift yourself in this position off the floor and stretch into the tendon so that each muscle is tense. The back should not bend. Return to starting position. Repeat the exercise again.
Tip!Never bend over - otherwise your stomach will immediately start to hang. If you have weak back muscles, add some posture exercises to the set.
Aerobic exercise
With the help of the above exercises, you can significantly strengthen the abdominal muscles, get rid of a relaxed abdomen and tidy up the internal organs. But if you have a serious weight problem, be sure to include aerobic exercise - exercise that burns oxygen intensely. Indeed, with his participation, the maximum amount of fat is consumed.
Therefore, if you want not only to strengthen your muscles, but also to get rid of the hated body fat in the shortest possible time, go for a walk, run, swim, skate, volleyball, football, hockey or dance. They, along with proper nutrition, will help you get rid of weight problems quickly.